Recipes for Jan 28, 09

Recipes for Jan 28, 09

Crustless Carrot Mini-Quiches
Brought to you by NB EGG PRODUCERS, for more eggciting recipes visit www.eggs.ca.


Number of Servings 24
Preparation 10 min.
Cooking 15 min.
Baking 15 min.
Standing 2 min.
Ingredients
1 tbsp butter 15 ml
¼ cup sliced green onions 50 ml
1 clove garlic, minced 1
1 ½ cups shredded carrots (about 4 small) 375 ml
5 eggs, beaten 5
1 ½ cups shredded Mozzarella or Swiss cheese 375 ml
1/3 cup yellow cornmeal 75 ml
1 tsp dried basil, crushed 5 ml
¼ tsp each ground nutmeg and pepper 1 ml
Vegetable spray
Method
In a medium skillet, melt butter and cook green onions and garlic until tender but not browned. Add carrots; cook about 2 minutes more until tender crisp. Remove from heat. In a large bowl, stir together eggs, cheese, cornmeal, basil, nutmeg and pepper. Stir in carrot mixture. Spray twelve (see Tip) or twenty-four 1-1/2-inch (4 cm) muffin cups with vegetable spray. Spoon about 1 tbsp (15 mL) of the carrot mixture into each muffin cup. Bake in a 325°F (160°C) oven for 15 minutes or until set. Let stand 2 minutes. Remove from pans. Serve hot.
Makes about 24 appetizers.
Tip
If you only have one 1-1/2-inch (4 cm) muffin cup pan, bake half the carrot mixture at a time, keeping the rest in the refrigerator. Freezing & Reheating: Let the Crustless Carrot Mini-Quiches cool completely. Place onto baking sheets and freeze. Once they are completely frozen, place them in a resealable bag in the freezer. To reheat, place Crustless Carrot Mini-Quiches on a baking sheet and let thaw in the refrigerator. Bake in a 325°F (160°C) oven for about 10
minutes until heated through. Serve warm. Nutrition Fact “A” is for attractive skin. Every day, skin cells fight off all kinds of pollutants from the environment but fortunately, vitamin A helps to protect us. In fact, vitamin A is essential in keeping skin healthy. A serving of two eggs.
Nutrients per serving
1 mini-quiche Calories 50, Fat 3 g, Saturated 1.5 g, + trans 0 g, Sodium 60 mg, Carbohydrate 3 g, Fibre 0 g, Sugars 1 g, Protein 3 g

Vegetable Shrimp Frittata
Brought to you by NB EGG PRODUCERS, for more eggciting recipes visit www.eggs.ca.


Number of Servings 4
Preparation 10 min.
Cooking 7 min.
Broiling 2 min.
Ingredients
8 eggs 8
½ cup skim milk 125 ml
2 tbsp chopped fresh basil or 2 tsp (10 mL) dried basil 30 ml
Salt and pepper, to taste
Cooking spray
1 clove garlic, finely chopped 1
4 green onions, sliced 1
1 small red pepper, cut into strips 1
1 cup sliced mushrooms 250 ml
1 can (106g) medium shrimp, drained 1
¼ cup shredded part-skim mozzarella and Cheddar cheese blend 50 ml
Method
BEAT eggs with milk and basil; season with salt and pepper. Set aside.
SPRAY a 10-inch (25 cm) non-stick skillet with cooking spray. Heat over medium-high heat.
SAUTÉ garlic with green onions, red pepper and mushroooms for 3 minutes. Reduce heat to medium.
POUR egg mixture over vegetables in skillet. As mixture sets at the edges, with spatula, gently lift cooked portion to allow uncooked egg to flow underneath. Cook until bottom is set and the top is almost set, about 4 minutes.
SPRINKLE shrimp and cheese over top.
BROIL for 2 minutes or until eggs are set and cheese is melted.
Food Handling Tips
Best for a long time
If eggs have been kept refrigerated, they can be eaten for a short time after the Best Before date. However, keep in mind that the Best Before date (28-42 days from the packaging date) indicates the length of time the eggs will maintain their Grade A quality. After the Best Before date,
eggs should be cooked thoroughly (for example, used for baking or hard cooking).
Note
For individual frittatas, spray 4 small casserole dishes (1-1/2 cups/375 ml) with cooking spray; divide sautéed vegetables and egg mixture among them. Bake in a 350°F (180°C) oven for 15 minutes or until top is almost set. Sprinkle shrimp and cheese over top. Broil for 2 minutes or until eggs are set and cheese is melted.
Nutrients per serving
Calories 210,Fat 12 g, Saturated 4 g, + trans 0 g, Sodium 390 mg, Carbohydrate 6 g, Fibre 1g, Sugars 3 g, Protein 21 g
Basic Frittata
Brought to you by NB EGG PRODUCERS, for more eggciting recipes visit www.eggs.ca.

Number of Servings 4
Preparation 8 min.
Cooking 20 min.
Ingredients
8 eggs 8
½ cup water or broth 125 ml
2 cups cooked chopped vegetables, meat, chicken or seafood 500 ml
2 tbsp butter 30 ml
½ cup grated cheese 125 ml
Method
Combine eggs with water or broth. Add spices and filling ingredients. Melt butter in a 10-inch (25 cm) oven-proof skillet over medium heat. Pour in egg mixture. Cook over low to medium heat until eggs are almost set but still moist on the surface, about 10 to 15 minutes, lifting the edges to allow uncooked egg to run to the bottom of the pan. Sprinkle top with grated cheese. Place under broiler until the cheese melts, about 3 mintues. Cut in wedges to serve. Variations Tomato & Broccoli: Add the following sautéed ingredients: 1 minced garlic clove, 1 small chopped onion, 1 bunch broccoli (cooked, drained and chopped), 2 medium tomatoes chopped, 1/2 cup (125
ml) sliced mushrooms, 2 tsp (10 mL) dry mustard and 1 1/2 (7 mL) dried oregano. Zucchini & Tomato: Add the following sautéed ingredients: 1 small diced red onion, 1 cup (250 mL) unpeeled diced zucchini, 1 cup (250ml) chopped tomatoes, 1 tsp (5 mL) basil, 1 tbsp (15 mL) grated
Parmesan cheese. Optional: 1 clove garlic, minced. Tuna and Peas: Add the following ingredients: 1 can tuna (4.7 oz/133g drained and flaked) and 1/2 cup (125 mL) frozen peas (thawed) with 1 small chopped onion, 1 chopped celery stalk, 1 tbsp (15 mL) grated
Parmesan cheese.
Nutrients per serving
Calories 230, Fat 11 g, Saturated 4 g,+ trans 0 g, Sodium 260 mg, Carbohydrate 15 g, Fibre 3, Sugars 0 g, Protein 18 g
Tossed Spinach Salad
Brought to you by NB EGG PRODUCERS, for more eggciting recipes visit www.eggs.ca.


Number of Servings 6
Preparation 10 min.
Cooking 2 min. 30 sec.
Ingredients
2 eggs 2
½ cup sugar 125 ml
¼ cup water 50 ml
¼ cup vinegar 50 ml
¼ tsp dry mustard 1 ml
Freshly ground pepper, to taste
2 pkgs (6 oz/171 g each) fresh tender spinach leaves torn into bite-size pieces* 2
1 pkg (8 oz/227 g) fresh mushrooms, sliced 1
3 celery stalks, sliced 3
2 medium tomatoes cut into wedges 2
1 cucumber, sliced 1
8 hard-cooked eggs, cut into wedges 8
Method
BEAT eggs with sugar and water in a microwave-safe medium bowl. MICROWAVE** on HIGH (100%) for 1 minute. Stir in vinegar, dry mustard and pepper; microwave on HIGH (100%) for 1-1/2 to 2 minutes, whisking at half time during cooking. Set aside. TOSS spinach with mushrooms, celery, tomatoes and cucumber. DIVIDE among six dinner plates. TOP with an equal amount of chicken slices and egg wedges. DRIZZLE with warm dressing. * Spinach leaves can be wilted and drained. ** Recipe tested in a 650-watt microwave oven.
Food Handling Tips
Best for a long time
If eggs have been kept refrigerated, they can be eaten for a short time after the Best Before date. However, keep in mind that the Best Before date (28-42 days from the packaging date) indicates the length of time the eggs will maintain their Grade A quality. After the Best Before date, eggs should be cooked thoroughly (for example, used for baking or hard cooking).
Nutrition Fact
The role of eggs in a low-fat diet Canada's Food Guide to Healthy Eating emphasizes the importance of eating a variety of foods from the four food groups every day, and choosing foods that are lower in fat. Since large eggs contain only 5 grams of fat – of which only 1.5 grams are saturated and none are trans fat – you can eat them regularly. Enjoy eggs without added fat,
such as butter or oil, by eating them hard-cooked, poached or fried in a non-stick pan.
Nutrients per serving
Calories 350, Fat 12 g, Saturated 3.5 g, + trans 0 g, Sodium 240 mg, Carbohydrate 26 g
Fibre 3 g, Sugars 20 g, Protein 37 g
Dessert: Individual Baked Alaskas
Brought to you by NB EGG PRODUCERS, for more eggciting recipes visit www.eggs.ca.

Number of Servings 6
Cooking 2 min.
Baking 2 min.
Chilling 1 hr.
Ingredients
4 egg whites 4
1/8 tsp salt ½ ml
½ cup fine granulated sugar 125 ml
6 slices jelly roll, cake or brownies 6
6 scoops ice cream*, well frozen 6
Method
In a small bowl, beat egg whites and salt until soft peaks form. Gradually add sugar, 1 tbsp (15 ml) at a time, and continue beating until stiff and glossy. Place cake slices on ungreased baking sheet. Top each with ice cream and quickly cover with meringue, being sure to seal edges completely. Swirl meringue into peaks. Keep in freezer until ready to bake. Freeze for at least 1 hour. (To store for longer periods, up to 2 weeks, place unbaked Alaskas in cake box and
overwrap with plastic.) Preheat oven to 475° F (240° C). Bake 2 to 4 minutes or until meringue is delicately browned. Serve at once.
Note
*Choose ice cream that contrasts in colour and flavour with the cake, i.e. vanilla ice cream on brownies, peppermint on chocolate cake, fruit sherbet on jelly roll.
Nutrients per serving
Calories 260, Fat 11 g, Saturated 4 g, + trans 0 g, Sodium 190 mg, Carbohydrate 38 g
Fibre 1 g, Sugars 38 g, Protein 5 g