Mushroom and Pepper Omelet

Omelets work wonderfully for breakfast, or make a fantastic dinner option if you are running short on time.  One of the best things about omelets is that you can use whatever you have on hand to change up the flavor.  This vegetable omelet uses peppers and mushrooms for flavor, but onions, spinach, broccoli, and squash all make wonderful veggie omelets.  

This recipe makes 4 servings in one pan, so you don't have to stand over the stove to make each individual omelet...perfect for feeding a family when time is running in short supply.  

1 1/2 teaspoon olive oil

Cooking spray

1/4 cup chopped green onions 

1/2 medium green bell pepper, thinly sliced

2 cups sliced mushrooms 

1/2 cup chopped plum tomato 

1/2 teaspoon The Delicious Dietitian Southern All Purpose Spice Blend

1/8 teaspoon black pepper

8 large eggs 

2 large egg whites 

1/2 cup shredded 2% cheddar cheese

Heat 1/2 teaspoon oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add green onions; sauté 1 minute. Add bell pepper; sauté 1 minute. Add mushrooms; cook 3 minutes, stirring frequently. Stir in tomato and black pepper; cook 30 seconds. Remove vegetable mixture from pan; cover and keep warm.

Place spice blend, eggs, and egg whites in a bowl; stir well with a whisk to combine.

Place 1 teaspoon oil in skillet over medium-high heat. Add egg mixture to pan; cook until edges begin to set (about 2 minutes). Slide front edge of a spatula between edge of omelet and pan. Gently lift edge of omelet, tilting pan to allow some uncooked egg mixture to come in contact with pan. Repeat procedure on opposite edge of omelet. Continue cooking until the center is just set (about 7 minutes).

Spoon vegetable mixture evenly over 1/2 of omelet; top vegetable mixture with cheese. Loosen omelet with a spatula; fold in half. Carefully slide omelet onto a serving platter. Cut omelet into 4 wedges.  Serve immediately.  Serves 4. 

Thai Spiced Fruit Salad

This festive fruit salad works well as a side dish for a holiday breakfast or brunch, or as a healthy alternative to heavy dips and hors d'ouerves for a cocktail party.  Citrus shines in winter months, and the bold ruby color of the pomegranate makes a beautiful and healthy display!  

Thai Spiced Fruit Salad

2 cups orange sections (about 4 oranges) 

1/2 cup pomegranate arils 

4 sliced peeled kiwifruit

1 (4-pound) pineapple, peeled and cut into 1-inch cubes 

1 teaspoon grated lime rind

1 tablespoon fresh lime juice

1 tablespoon fresh orange juice 

1/8 teaspoon The Delicious Dietitian Thai Spice Blend

Combine first 4 ingredients in a medium bowl. Combine rind and next 3 ingredients (through Thai Spice Blend) in a small bowl. Gently stir lime mixture into fruit mixture; cover and chill.

Mini Breakfast Quiche

For years we have been told that breakfast is the most important meal of the day, but for many people, it seems to be the hardest meal to get in each day.   It's an afterthought, something to be crammed in between getting ready for the day and rushing out the door.  But the right breakfast can really set the tone for the day.  Eating soon after waking revs the metabolism and boosts energy. A breakfast high in carbohydrates, like a bowl of cereal, can leave you feeling hungry midmorning, but balancing carbs with protein helps to keep you full until it's time to eat again. 

These mini breakfast quiches are a great source of protein, just add a piece of fruit or a glass of skim milk for an energy boosting carbohydrate.  These quiches will stay good in the refrigerator for about a week, or freeze for several months.  Just pop in the microwave to heat.  

Mini Breakfast Quiche

1 container  (16 oz.) low fat Cottage Cheese or part skim Ricotta cheese

1 pkg.  (10 oz.) frozen chopped spinach, thawed, well drained

1/2 cup diced onion

1/2 cup sliced mushrooms

1 cup  shredded part-skim mozzarella cheese

4 eggs, beaten or 1 cup egg substitute

1/3 cup  freshly grated Parmesan cheese

1 tsp.  The Delicious Dietitian Italian Spice Blend

Non-fat cooking spray

Heat oven to 350ºF.  Spray muffin tin with cooking spray.  

Spray non-stick skillet with cooking spray, add onions and mushrooms and saute until onions are translucent and mushrooms are soft.  

Mix all ingredients until blended.

Spoon mixture evenly into muffin tin.  

Bake 20 min. or until centers are set and edges are slightly browned.  Serving size, 1 quiche.