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4 whole eggs
6 egg whites
Salt and pepper to taste
1 1/2 ounces freshly grated Pecorino Romano
1 1/2 ounces low-fat ricotta
1 teaspoon lemon juice
1 teaspoon olive oil
1 small red bell pepper, thinly sliced
1/4 pound fresh spinach, washed, spun and stems removed
2 tablespoons fresh mint, chopped
Zest of 1 small lemon, chopped
Preheat oven to 350 F. Lightly beat eggs and egg whites in a small bowl and season with salt and pepper; set aside. In another bowl, combine Pecorino Romano, ricotta and lemon juice using a fork.
Meanwhile, heat olive oil in a 9-inch, oven-proof, nonstick pan; add bell pepper and slowly sauté over medium heat until very soft. Add spinach, mint and lemon zest. Season with salt and pepper and toss until spinach is just wilted. Pour in eggs, top with cheese mixture, and put in oven. Bake 25–30 min- or until eggs are set. Place under broiler for an additional 5 minutes. Transfer onto a plate and let cool slightly before cutting into wedges.
Nutritional information per serving: 171 calories, 49 percent fat (9.4 grams), 10 percent carbohydrate, 41 percent protein, 243 milligrams calcium, 3 milligrams iron; 34 micrograms folate, 3 grams fiber.
Note: The fat percentage in the above recipe is higher than normally recommended, so choose lower-fat selections throughout the rest of the day.
Roasted Sea Bass,
Asparagus and Rice With Ginger-Soy Sauce
4 6-ounce fresh sea bass fillets
Salt and pepper to taste
16 stalks asparagus
2 teaspoons olive oil
2 cups cooked white rice
Preheat oven to 500 F. Season sea bass with salt and pepper. Roast on a nonstick sheet pan for 8–10 minutes, or until thoroughly cooked. Remove from oven and set aside.
Snap tough ends off asparagus. On a nonstick sheet pan, drizzle asparagus with just enough olive oil to lightly coat and sprinkle with salt and pepper. Roast for 6 minutes, or until al dente.
Serve fish and asparagus with rice and drizzle with Ginger-Soy Sauce.
1 tablespoon fresh ginger, chopped
1 teaspoon garlic, minced
1 scallion, chopped
1/4 teaspoon red pepper flakes
1/2 teaspoon brown sugar
1 teaspoon sesame oil
1/3 cup soy sauce
Blend ingredients in a food processor.
Nutritional information per serving: 325 calories, 20 percent fat (7 grams), 35 percent carbohydrate, 45 percent protein, 57 milligrams calcium, 2.6 milligrams iron, 58.8 micrograms folate, 2.3 grams fiber.