Eggs Poached in Spicy Tomato Sauce

Inspired by the Middle Eastern dish shakshuka this comforting vegetarian entrée is perfect for any meal of the day. Serve with whole-grain pita or baguette for dipping.

Photo: Gibson & Smith

By Dina Cheney

Serves: 4
Hands-on time: 30 minutes
Total time: 35 minutes

INGREDIENTS:

• 1/2 tsp olive oil
• 1/2 green bell pepper, seeded and finely chopped
• 1/4 cup finely chopped red onion
• 1/4 tsp ground cumin
• 1/4 tsp ground coriander
• 1/8 tsp ground cayenne pepper
• 2 cloves garlic, minced
• 2 cups jarred unsalted puréed and strained tomatoes (aka passata)
• 2 tbsp fresh orange juice
• 1/2 tsp plus 1/8 tsp sea salt, divided
• 8 medium eggs
• 1/4 cup finely chopped fresh flat-leaf parsley leaves
• 1/4 cup finely chopped fresh cilantro leaves

INSTRUCTIONS:

1. In a large, deep skillet, heat oil on medium. Add bell pepper, onion, cumin, coriander and cayenne and sauté, stirring frequently, for 4 minutes. Add garlic and sauté for 1 more minute.
2. To skillet, add tomatoes, orange juice and 1/2 tsp salt. Stir to combine and increase heat to medium-high. Bring to a simmer and cook, stirring occasionally, until slightly thickened, about 4 minutes.
3. Crack 1 egg into a small bowl or cup. Gently slip egg into sauce, keeping egg whole; repeat with remaining eggs, leaving 1-inch between each. Reduce heat to medium-low and sprinkle remaining 1/8 tsp salt over top. Cover and simmer gently until egg whites are opaque and yolks are firm, 6 to 8 minutes. Top with parsley and cilantro. Carefully ladle sauce and eggs into serving bowls.

Nutrients per serving (2 eggs with Spicy Tomato Sauce): Calories: 178, Total Fat: 9 g, Sat. Fat: 3 g, Monounsaturated Fat: 4 g, Polyunsaturated Fat: 2 g, Carbs: 11 g, Fiber: 3g, Sugars: 7 g, Protein: 13 g, Sodium: 439 mg, Cholesterol: 327 mg

Blueberry Cheesecake-Stuffed French Toast Casserole

This hearty breakfast casserole, stuffed with blueberry cheesecake filling (yes, that's the clean version) is sinful to be sure, but only - believe it - 285 calories!

Photo: Jodi Pudge

By Julie O'Hara

Serves: 10
Hands-on time: 40 minutes
Total time: 1 hour, 10 minutes

INGREDIENTS:

• Olive oil cooking spray
• 13 to 14 slices whole-wheat sandwich bread, crusts removed
• 1 cup low-fat ricotta cheese
• 1/2 cup 1/3-less-fat plain cream cheese (TRY: Neufchatel 1/3 Less Fat Cream Cheese)
• 4 large eggs, divided
• 5 tbsp organic evaporated cane juice, divided
• 1 3/4 cups fresh blueberries
• 1 cup 2% milk
• 2 egg whites
• 2 tsp pure vanilla extract
• 1 tsp ground cinnamon
• 1/4 tsp sea salt
• 1/4 cup sliced unsalted almonds

BLUEBERRY SAUCE:

• 2 1/4 cups fresh blueberries
• 1/4 cup organic evaporated cane juice

INSTRUCTIONS:

1. Preheat oven to 350°F. Coat a 9 x 13-inch baking dish with cooking spray. Place half of bread in bottom of dish, trimming as necessary to fit in a snug single layer.
2. In a food processor (or with a blender or electric mixer), combine ricotta, cream cheese, 1 whole egg and 2 tbsp cane juice. Process until smooth. Pour mixture over bread layer and spread to coat evenly. Top with blueberries. Cover with remaining bread, trimming to fit in a single layer.
3. In a large bowl, whisk remaining 3 whole eggs, 1 tbsp cane juice, milk, egg whites, vanilla, cinnamon and salt. Pour evenly over bread. Place almonds in a zip-top bag and lightly crush with a rolling pin. Add remaining 2 tbsp cane juice and shake to combine. Sprinkle over bread. Cover with foil and bake in center of oven for 25 minutes. Uncover and bake for an additional 10 minutes, until center is slightly puffed and set (filling will remain creamy). Then broil for 2 to 3 minutes, until top is slightly browned. Remove from oven and let cool for 10 minutes.
4. Prepare blueberry sauce: In a medium saucepan, combine blueberries, 1/2 cup water and cane juice. Bring to a boil, then reduce heat to low and simmer, uncovered and stirring often, until berries begin to burst and liquid thickens slightly, about 10 minutes. Divide French toast into 10 portions and top each with 3 tbsp blueberry sauce.

NOTE: Don’t be tempted to add all of the cane juice at once – spacing it out in 3 separate additions ensures the whole dish will be sweetened throughout.

TIP: If you want a head start, prepare this recipe until Step Two, then cover and refrigerate overnight. Simply continue with Step Three when you’re ready to bake.

Nutrients per serving (3 x 4-inch square French Toast Casserole, 3 tbsp Blueberry Sauce): Calories: 285, Total Fat: 9 g, Sat. Fat: 4 g, Carbs: 39 g, Fiber: 4 g, Sugars: 22 g, Protein: 13 g, Sodium: 378 mg, Cholesterol: 101 m
g

Crab Cakes with Creamy Cucumber Sauce

You've never made quicker - or tastier - crab cakes than these. With zesty lemon, sweet bell pepper and a yogurt-cucumber sauce over top, these cakes offer an unbeatable flavor combination.

Photo: Jill Silverman Hough

By Jill Silverman Hough

Serves: 4
Hands-on time: 25 minutes
Total time: 30 minutes

INGREDIENTS:

• 12 fresh chives, cut into 3- or 4-inch lengths
• 1/2 cucumber, peeled, halved lengthwise, seeded and cut into 3 or 4 pieces
• 2/3 cup plain reduced-fat yogurt (NOTE: Opt for regular yogurt, as the Greek variety is too thick for this particular dish)
• Sea salt and fresh ground black pepper, to taste
• Zest of 1 lemon
• 1 tbsp fresh lemon juice
• 1 lb cooked lump crabmeat, picked over
• 1 1/3 cups whole-wheat panko bread crumbs
• 1/2 cup seeded and chopped red bell pepper
• 5 large egg whites
• 2 tbsp sunflower or safflower oil
• 8 large butter lettuce leaves

INSTRUCTIONS:

1. In a food processor, puree chives, cucumber and yogurt. Season with salt and pepper and set aside.
2. In a large bowl, combine lemon zest, lemon juice, crab, panko, bell pepper and salt. Stir in egg whites. Using damp hands, shape mixture into 8 cakes, each about 3/4-inch thick, arranging cakes on the back of a baking sheet.
3. In each of two medium nonstick skillets on medium, heat 1 tbsp oil. Carefully slide cakes off a baking sheet and into skillets, 4 per skillet. Cook until golden brown and cooked through, about 4 minutes per side.
4. Divide lettuce among plates. Divide cakes among leaves and top each with about 2 tbsp sauce. Serve with remaining sauce.

Nutrients per serving (2 crab cakes, 1/4 cup cucumber sauce, 2 lettuce leaves): Calories: 327, Total Fat: 13 g, Sat. Fat: 1 g, Monounsaturated Fat: 1 g, Polyunsaturated Fat: 3 g, Carbs: 26 g, Fiber: 4 g, Sugars: 6 g, Protein: 36 g, Sodium: 576 mg, Cholesterol: 83 mg

Nutritional Bonus: Do your digestive tract a favor and eat probiotic yogurt regularly! Probiotics are “good” bacteria in our gut that help keep the “bad” bacteria in check, which can provide a boost to both your digestive and immune systems. Opt for yogurt from grass-fed cows whenever possible, as it tends to be higher in healthful omega-3 fatty acids.

Strawberry Coconut Crisp

Don't forget about dessert! Yes, you can actually make this decadent fruity crisp on the grill. Try serving it with a dollop of vanilla or plain yogurt.

Photo: Yvonne Duivenvoorden

By Cara Lyons

Serves: 6
Hands-on time: 20 minutes
Total time: 35 minutes

INGREDIENTS:

• Neutral-flavored cooking spray (such as sunflower or grape seed)
• 1/2 cup rolled oats, divided
• 6 tbsp unsweetened shredded coconut
• 1/4 cup finely chopped raw unsalted walnuts
• 1/4 cup Sucanat, divided
• 1/2 tsp ground cinnamon
• 1 1/2 tbsp coconut oil, melted
• 1 1/2 tbsp pure maple syrup
• 4 1/2 cups strawberries, stemmed and quartered (about 20 oz)
• 3 tsp fresh lemon juice
• 1 tbsp arrowroot starch

INSTRUCTIONS:

1. Preheat grill to medium or preheat oven to 350°F. Cut 6 12 x 14-inch pieces of foil and mist with cooking spray.
2. In a small food processor, process 1/4 cup oats until finely ground. Transfer to a small bowl and add remaining 1/4 cup oats, coconut, walnuts, 2 tbsp Sucanat and cinnamon. Stir to combine. Drizzle in oil and maple syrup and mix until crumbly in texture. Set aside.
3. In a large bowl, combine strawberries, remaining 2 tbsp Sucanat, lemon juice and arrowroot. Toss to combine. Divide strawberry mixture evenly into the center of foil pieces and top each with oat mixture, dividing evenly. Bring short edges of foil together. Fold inward a few times along each long edge to seal. Place packets directly on grill or on a large, rimmed baking sheet in the oven. Grill or bake for 15 minutes. Carefully open packets and transfer contents to serving bowls.

Nutrients per serving (1 Strawberry Coconut Crisp packet): Calories: 198, Total Fat: 9 g, Sat. Fat: 5 g, Monounsaturated Fat: 1 g, Polyunsaturated Fat: 3 g, Omega-3s: 510 mg, Omega-6s: 2,151 mg, Carbs: 28 g, Fiber: 4 g, Sugars: 17 g, Protein: 3 g, Sodium: 3 mg, Cholesterol: 0 mg