As Spring approaches and all the wonderful new and fresh ingredients become available, The Recipe Reduxers are incorporating them into my second challenge.
Leeks, scallions, garlic scapes, pea shoots and ramps may seem humble but they can pack a vibrant flavor and nutrition punch to just about any dish. They’re popping up in gardens and local farmers markets, and are the perfect addition to one of my favorite easy dishes.
1 tsp. olive oil
1 leek, ends removed and sliced
2 cloves garlic, minced
1/2 cup egg whites (about 5 egg whites)
2 Tbsp. skim milk (or milk of choice)
salt and pepper
1/2 c. freshly grated Parmesan cheese
Heat large cast iron skillet or oven-proof pan over medium-high heat. Add oil to pan. Add leeks and cook, stirring occasionally, until very soft, about 10-12 minutes. Add garlic and cook and additional 1-2 minutes.
Meanwhile, place eggs, egg whites, milk and salt & pepper to taste in a medium bowl. Whisk until combined.
Preheat the broiler. Place oven rack on highest level.
Once leeks and garlic are cooked, reduce heat to medium. Spread leeks evenly in the pan and pour the egg mixture over top. Cook over medium until eggs are mostly set, about 4-5 minutes.
Put pan under broiler until eggs are completely set about 1 minute. Sprinkle parmesan on top and return to broiler until melted, another minute. Slice frittata into quarters and serve.
This is an excellent meal for breakfast, lunch or dinner, and can easily be cooked ahead of time and reheated or eaten cold. Add a side of fruit or vegetables and a slice of whole grain toast and enjoy!
Nutritionals (1/4th of the recipe): 160 cals, 9.2g fat, 5.1g carbs, 14.3g protein
Don’t forget to visit the other Recipe ReDuxers to see what they’re cooking!
Stick with Maple Honey Sweetness - March Recipe ReDux
I’m so excited to bring you my first Recipe ReDux post!
The Recipe ReDux is a group of healthy food bloggers who “focus on taking delicious dishes, keeping them delicious, but making them better for you!”
This month’s theme is “Stick with Maple Honey Sweetness.” I knew right away that I wanted to challenge myself with a baked good, and started researching maple substitutions for sugar. SeveralSources suggested using a ratio of 3/4 c. maple syrup for every cup of sugar, and reducing the liquid ingredients to compensate for the syrup. Sounds good to me.
And I was off to the races!
I decided to base my recipe on this, Low Fat Lemon Blueberry Loaf, but knew I could do better. So I did a little side-by-side comparison, substituting cheaper and fresher-looking raspberries for the blueberries that were looking sub-par at the grocery store.
Cast of Characters:
Original Recipe Offenders: Oil, Sugar, All-Purpose Flour
Preheat oven to 350 degrees. Prepare pan: spray with cooking spray and coat with flour.
In a small bowl, mix wet ingredients. Both recipes looked similar, though with the maple syrup, the ReDux took some extra stirring, and looked a bit darker.
In a larger bowl, mix dry ingredients. Form a well. Add wet mixture to dry mixture. Again, the ReDux looked a bit darker compared to the original, but overall still the same at this point.
Stir together until just moistened. Here’s where the changes started. The ReDux recipe was definitely thicker and darker than the original, but still very easy to work with.
Add raspberries and lemon zest and carefully fold in to combine.
Pour mixture into prepared pan. Here’s a little comparison just before going into the oven. Original above ReDux. You can see the mix is a bit smoother in the original.
Place into preheated oven and bake 40-50 minutes. The original baked for about 50 minutes, the ReDux took 45 minutes.
At this point I thought, well the original looks more uniform, but where are the raspberries? Apparently, because of the smooth batter, they all sunk to the bottom. Score 1 for the ReDux!
In the end, the ReDux recipe was not quite as sweet, but equally moist and delicious, and much healthier! I’m definitely impressed that the batter was thick enough to keep the raspberries floating throughout, and they stayed whole, rather than disintegrating in the bottom like the original. Definitely a success!