McKinley Grapevine

Sweet Southern Egg Salad

http://www.eatingwell.com/recipes/southern_egg_salad.html

From EatingWell:  March/April 2012Crunchy celery, gherkin pickles and sweet onion flavor this Southern-style egg salad recipe. Serve on pumpernickel toast or a bed of lettuce.

4 servings, about 3/4 cup each | Active Time: 15 minutes | Total Time: 15 minutes

Ingredients

• 3 tablespoons nonfat plain yogurt
• 3 tablespoons low-fat mayonnaise
• 2 teaspoons mustard
• 1/4 teaspoon freshly ground pepper
• 1/8 teaspoon salt
• 8 hard-boiled eggs (see Tip)
• 1/2 cup thinly sliced celery
• 1/4 cup chopped sweet gherkin pickles
• 3 tablespoons chopped sweet onion

Preparation

1. Combine yogurt, mayonnaise, mustard, pepper and salt in a medium bowl.
2. Halve eggs and discard 4 of the yolks (or save for another use). Add whites and the remaining 4 yolks to the bowl and mash to desired consistency. Gently stir in celery, gherkins and onion.

Nutrition

Per serving : 132 Calories; 7 g Fat; 2 g Sat; 2 g Mono; 189 mg Cholesterol; 6 g Carbohydrates; 11 g Protein; 0 g Fiber; 396 mg Sodium; 204 mg Potassium

1/2 Carbohydrate Serving

Exchanges: 1 1/2 lean meat, 1/2 fat

Tips & Notes

• Tip: To hard-boil eggs, place eggs in a single layer in a saucepan; cover with water. Bring to a simmer over medium-high heat. Reduce heat to low and cook at the barest simmer for 10 minutes. Remove from heat, pour out hot water and cover the eggs with ice-cold water. Let stand until cool enough to handle before peeling.

Rice, Cheddar & Spinach Pie

http://www.eatingwell.com/recipes/rice_cheddar_spinach_pie.html

From EatingWell: March/April 2012

This rice, spinach and Cheddar pie is a cinch to prepare—especially if you have leftover cooked rice. If you don’t, follow package directions for 4 servings to get about 3 cups cooked rice. Serve with steamed artichokes with light mayo mixed with lemon for dipping.

6 servings | Active Time: 15 minutes | Total Time: 45 minutes
Ingredients

3 tablespoons extra-virgin olive oil
1 small onion, finely chopped
3 cloves garlic, minced
1 10-ounce package frozen chopped spinach, thawed and squeezed dry
3 cups cooked instant or quick-cooking brown rice
1 cup diced extra-sharp Cheddar cheese
1/2 teaspoon freshly ground pepper
1/4 teaspoon salt
4 large eggs
1/4 cup nonfat milk

Preparation

Preheat oven to 425°F. Generously coat a 9-inch pie pan with cooking spray.
Heat oil in a large skillet over medium heat. Add onion and cook, stirring frequently, until beginning to brown, about 5 minutes. Add garlic and spinach; cook, stirring, 1 minute more. Transfer to a large bowl. Add rice, cheese, pepper and salt to the bowl and stir to combine.
Whisk eggs and milk in a medium bowl. Stir into the spinach-rice mixture. Transfer to the prepared pan and smooth the top with a spatula.
Bake the pie until lightly browned in spots, about 25 minutes. Let stand for 5 minutes before cutting into wedges.

Nutrition

Per serving : 340 Calories; 18 g Fat; 6 g Sat; 8 g Mono; 144 mg Cholesterol; 30 g Carbohydrates; 14 g Protein; 3 g Fiber; 309 mg Sodium; 300 mg Potassium

2 Carbohydrate Serving

Tortilla Arcos de la Frontera

http://www.eatingwell.com/recipes/tortilla_arcos_de_la_frontera.html
From EatingWell: September/October 1992

A Spanish tortilla is a dense, moist omelet, usually made with potatoes. Serve alongside roasted red peppers drizzled with sherry vinegar

6 servings | Active Time: 40 minutes | Total Time: 50 minutes
Ingredients

1 tablespoon extra-virgin olive oil
4 all-purpose potatoes, (about 1 1/2 pounds), peeled and cut in 1/8-inch-thick slices
2 Cubanelle (sweet frying) peppers, cored, seeded, and thinly sliced
1 onion, thinly sliced
3/4 teaspoon salt
Freshly ground pepper, to taste
3 large eggs
3 large egg whites

Preparation

Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-low heat. Add potatoes, peppers and onions. Season with 1/2 teaspoon of the salt and a generous grinding of pepper. Cover and cook for 15 minutes, turning the vegetables occasionally, until potatoes are tender and lightly browned. Set aside to cool slightly.
Beat eggs, egg whites, 1/4 teaspoon salt and a generous grinding of black pepper in a large bowl with a whisk or a fork. Add the cooled potato mixture and mix to thoroughly coat the vegetables with eggs. Wipe the skillet clean.
Pour the remaining 1 1/2 teaspoons oil into the skillet and heat over medium heat. Add the egg mixture, spreading the vegetables evenly across the pan. Cook for 4 to 5 minutes until the underside is browned. (It should be slightly soft in the center.) Invert a large plate over the pan and turn out the tortilla onto the plate. Slide the tortilla back into the skillet. Cook for 2 to 3 more minutes, or until the underside is brown. The tortilla should be firm but still moist. Transfer to a serving plate and and let stand a minute or two before cutting into wedges. Serve hot or at room temperature.

Nutrition

Per serving : 174 Calories; 5 g Fat; 1 g Sat; 3 g Mono; 106 mg Cholesterol; 25 g Carbohydrates; 7 g Protein; 3 g Fiber; 361 mg Sodium; 502 mg Potassium

1 1/2 Carbohydrate Serving

Exchanges: 1 1/2 starch, 1 vegetable, 1 fat