Boardash: Green Eggs & Ham Frittata, Salmon Salad Sandwich, and Quick Pork & Chile Stew

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Healthy Recipes

For You
Tuesday March 2, 2010

Mood Boosting Foods
Green Eggs & Ham Frittata
Salmon Salad Sandwich
Quick Pork & Chile Stew

Mood Boosting Foods
By Ana Mantica, EatingWell.com

We’ve all turned to food after a bad day. But instead of reaching for whatever seems soothing, eat something that science shows may truly lift your spirits.

Pick fruit, vegetables, fish and other whole foods. In a recent study of close to 3,500 men and women published in the ...

Read Full Article

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Green Eggs & Ham Frittata EatingWell Test Kitchen

Our version of green eggs and ham is full of spinach, leeks and dill, along with ham and havarti cheese. Serve with: Roasted red potatoes or hash browns.

Servings: 6 servings
Total Time: 30 minutes
Ease of Preparation: Easy
Health: Healthy Weight, Low Sodium, Low Carb, Low Calorie, Diabetes Appropriate

Ingredients:

Green Eggs & Ham Frittata
8 large eggs
1 1/2 teaspoons dried dill
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
2 tablespoons extra-virgin olive oil
2 leeks , white and light green parts only, diced
1 5-ounce bag baby spinach , chopped
1/2 cup diced ham
1/2 cup shredded havarti or Muenster cheese

Steps:

1: Position rack in upper third of oven; preheat to 450°F.

2: Whisk eggs, dill, salt and pepper in a medium bowl. Heat oil in a large ovenproof nonstick skillet over medium heat. Add leeks; cook, stirring, until softened, about 4 minutes. Add spinach and ham; cook, stirring, until the spinach is wilted, about 1 minute.

3: Pour the egg mixture over the vegetables and cook, lifting the edges of the frittata so uncooked egg can flow underneath, until the bottom is light golden, 2 to 3 minutes. Sprinkle cheese on top, transfer the pan to the oven and bake until the eggs are set, 6 to 8 minutes. Let rest for about 3 minutes before serving. Serve hot or cold.

Nutrition: (Per serving)

Calories - 217
Carbohydrates - 6
Fat - 15
Saturated Fat - 5
Monounsaturated Fat - 6
Protein - 14
Cholesterol - 296
Dietary Fiber - 1
Potassium - 320
Sodium - 418
Nutrition Bonus - Vitamin A (63% daily value), Folate (24% dv), Vitamin C (17% dv), Iron (15% dv).

Related Links:

• Baked Apple-Cinnamon French Toast
• Healthy Breakfast Recipes

More Recipes from ArcaMax.com
www.arcamax.com/recipes

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Salmon Salad Sandwich EatingWell Test Kitchen

Salmon salad served on tangy pumpernickel bread makes for an easy dinner—a double batch will give you lunch the next day.

Servings: 4 sandwiches
Total Time: 15 minutes
Ease of Preparation: Easy
Health: Healthy Weight, Low Cholesterol, Low Sat Fat, Low Calorie, Heart Healthy, Diabetes Appropriate

Ingredients:

Salmon Salad Sandwich
2 6- to 7-ounce cans boneless, skinless wild Alaskan salmon , drained
1/4 cup minced red onion
2 tablespoons lemon juice
1 tablespoon extra-virgin olive oil
1/4 teaspoon freshly ground pepper
4 tablespoons reduced-fat cream cheese (Neufchâtel)
8 slices pumpernickel bread , toasted
8 slices tomato
2 large leaves romaine lettuce , cut in half

Steps:

1: Combine salmon, onion, lemon juice, oil and pepper in a medium bowl. Spread 1 tablespoon cream cheese on each of 4 slices of bread. Spread 1/2 cup salmon salad over the cream cheese. Top with 2 tomato slices, a piece of lettuce and another slice of bread.

Nutrition: (Per serving)

Calories - 286
Carbohydrates - 0
Fat - 9
Saturated Fat - 3
Monounsaturated Fat - 4
Protein - 22
Cholesterol - 34
Dietary Fiber - 4
Potassium - 262
Sodium - 645
Nutrition Bonus - Folate (22% daily value), Iron & Vitamin C (17% dv), source of omega-3s.

Related Links:

• Tuscan-Style Tuna Salad
• Healthy Lunch Recipes

More Recipes from ArcaMax.com
www.arcamax.com/recipes

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Quick Pork & Chile Stew EatingWell Test Kitchen

The potatoes in this quick, Tex-Mex-style pork stew are cooked until they are falling apart to add body to the stew. Poblano peppers vary in heat: if you want a stew without any heat, use 2 small green bell peppers in place of the poblanos. Serve with: Warm corn tortillas or cheese quesadillas.

Servings: 4 servings, about 1 1/2 cups each
Total Time: 40 minutes
Ease of Preparation: Easy
Health: Healthy Weight, High Potassium, Low Cholesterol, Low Sat Fat, Low Calorie, Heart Healthy, Diabetes Appropriate

Ingredients:

Quick Pork & Chile Stew
4 teaspoons extra-virgin olive oil, divided
1 pound pork tenderloin , trimmed and cut into 1-inch cubes
1 onion , halved and sliced
2 poblano peppers , diced
2 cloves garlic , minced
1 medium russet potato , peeled and cut into 1/2-inch pieces
1 14-ounce can reduced-sodium chicken broth
1 1/2 teaspoons ground cumin
1 teaspoon dried oregano
1/2 teaspoon salt
1/8 teaspoon cayenne (optional)
1 tablespoon lime juice

Steps:

1: Heat 2 teaspoons oil in a large saucepan over medium heat. Add pork; cook, stirring, until no longer pink on the outside, about 4 minutes. Transfer with any juice to a bowl.

2: Add the remaining 2 teaspoons oil, onion and poblanos to the pan. Cook, stirring, until softened, about 3 minutes. Add garlic and cook 1 minute more. Add potato, broth, cumin, oregano, salt and cayenne (if using); bring to a simmer over medium heat. Reduce heat to maintain a low simmer and cook, partially covered and stirring occasionally, until the potato is tender, about 10 minutes. Return the pork and any juice to the pan and cook, partially covered, until the pork is cooked through and the potatoes are fall-apart tender, about 5 minutes more. Stir in lime juice before serving.

Nutrition: (Per serving)

Calories - 266
Carbohydrates - 0
Fat - 8
Saturated Fat - 2
Monounsaturated Fat - 5
Protein - 27
Cholesterol - 74
Dietary Fiber - 4
Potassium - 947
Sodium - 589
Nutrition Bonus - Vitamin C (100% daily value), Potassium (27% dv), Zinc (17% dv), Iron (15% dv).

Related Links:

• Cream of Mushroom & Barley Soup
• Healthy Soup & Bread Recipes

More Recipes from ArcaMax.com
www.arcamax.com/recipes

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Cell Phone Glitch is Accidentally Making
Millionaires Overnight!

Wireless companies have accidentally stumbled
and "opened up" an impressive income opportunity
to grab during the worst economy we've seen in
over 50 years.

And here's everything they don't want you to know...

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