Super Scramble

I've been away for awhile and I hope you all haven't missed me too much. Between illnesses, injuries, and one of the busiest (and most successful) couple of months of tournaments I have barely had time to breathe. Cooking fell to the wayside and I have eaten out more times then I can count. If this was a restaurant review blog, I would have tons of material :o)

However, when I have been cooking at home, it's been simple and easy (but relatively healthy) dishes like the one I am about to share with you!

The Super Scramble is one of the quickest and most filling meals I know. The ingredients sometimes change, but the general idea is the same. Start by cooking some chopped onions and garlic in olive oil. Add some Great Northern beans to the mix. What's the difference between a Great Northern bean versus a Cannellini bean versus a Navy bean? Check out this great article on CookThink to learn all about your legumes! Really I love all legumes but the Great Northerns were on sale. And who can resist a fiber filled savings?

Add some chili powder, fresh ground pepper, and a sprinkle of salt to the mix. Reduce the heat and add some eggs or egg whites. I like to include a whole egg because of all of the fabulous nutrients the yolks have. Scramble the eggs into the mix and cook, but don't wait too long to do the next part or you will overcook your egg.

The next step is to cover the entire pan with fresh spinach. You can buy bags of organic spinach for a relatively low price usually. I love how the heat steams the spinach. As it begins to wilt, mix it into the scramble. Once your spinach has wilted, spoon the scramble into a couple of bowls. Serve with cheese melted over the top if you want.

It is easy, delicious, chock full of nutrients, and it reheats well. The nutritional data will change based on the ingredients and amounts you use but trust me when I say you get a lot of bang for your caloric buck. Enjoy!

Quick, Inexpensive, Delicious Dinner

My mother made a lot of instant ramen when I was growing up. I realize now that is was because the noodles were cheap and quick to cook. But she would always make sure to add fresh vegetables and protein to the soup in order to bulk it out and stretch it to feed the whole family.

With summer months signaling lots of fresh produce, and also being so hot that you may not want to spend much time in the kitchen, I bring you my version of Mom's soup.

To lighten up the soup a bit, I used udon noodles which are not fried like ramen noodles. Depending on the store, these can be found in the cooler or on the shelf. The package I bought was less than 250 calories for the whole package, and I managed three entree bowls with the finished product.


I started by heating up a teaspoon of canola oil in the bottom of the pan and sauteing some garlic, onions, miniature turnips and carrots. I then added water (you could add broth to up the flavor, but I didn't have any) and cooked the noodles into the soup. I added an egg for inexpensive and quick protein and whisked the soup to break up the egg as it cooked. I added the flavor packet and tossed in some greens that needed to be used.

Simple. Inexpensive. Delicious.

Vegetarian Chorizo and Egg Tartlet

1 package of refrigerator crescent rolls (I used store brand)
2 links LightLife Vegetarian Chorizo Links, diced
2 organic large eggs
2 tbsp picante sauce or smooth salsa (I use fresh salsa from my favorite local place)

Preheat oven to 375 degrees. Spray inside of muffin tins with cooking spray. Place one crescent roll inside of each muffin tin. I put the wider corner into the bottom of the tin and used the thinner corners to wrap around the inside of the tin to almost create a bowl. Don't waste time ensuring all of the inside of the tin is covered, it will cover when baking.

Bake rolls for 3-5 minutes until they firm up a bit. Meanwhile, mix sausage, eggs and salsa together. Remove rolls from oven and fill centers with mixture. Bake for an additional 10-15 minutes until egg is set.

Based on my ingredients, the nutritional information was 153.5 calories, 9.25 grams of fat, .25 grams of fiber and 8.5 grams of protein per roll. You can lighten the recipe by using reduced fat rolls and egg substitutes.

Savory Sweet Potato Pancakes

1/2 Sweet Potato, shredded
1 tbsp flour
2 tbsp eggbeaters
chili powder to taste (I have a heavy hand)
Mrs. Dash Garlic and Herb Seasoning (to taste)

Heat fry pan to med-high heat. Spray with cooking spray.

Mix all ingredients together. Separate into two piles and cook into pancakes until browned on both sides. Make sure to press flat slightly to squeeze and cook out liquids.

You may want to drizzle maple syrup, I know I enjoyed the sweet contrast. Makes one serving.

Breakfast Burrito

This is so simple, I can't believe I haven't shared it yet!

2 slices of Oscar Meyer Center Cut bacon
1 free range organic egg
1 slice Kraft 2% pepperjack cheese
1 whole wheat burrito size high fiber tortilla (I believe I use La Tortilla Factory, in any case it is a 1 pt tortilla for calculation sake)

Warm tortilla in micro for 15 seconds to increase pliability.

Cut cheese into halves and line in center of tortilla.

Cut the two slices of bacon in half. Cook to desired crispness (I go a little bit chewy and a little bit crisp). Place four halves on top of cheese.

Cook egg IN the leftover bacon grease (you are paying the points, you deserve the extra flavor!). There won't be a lot of grease because center cut bacon is relatively low in fat, but it enhances the flavor of the egg. Add egg on top of bacon and wrap. You can find the link to easy wrapping instructions here.

Calculations are for the one serving. One point for bacon, One point for cheese, Two points for egg, One point for tortilla.