Cajun Style Andouille Omelet

A great idea for breakfast, lunch, a light supper or brunch this Cajun Style Andouille Omelet is spicy, satisfying and oh, so good. Andouille sausage is a wonderful pecan wood smoked pork sausage filled with spices and garlic. It was brought to Louisiana by the French or German settlers and is most associated with Cajun style cuisine. This recipe takes advantage of the vibrant flavors of andouille, pairs them with the Holy Trinity and adds complimentary elements right into the beaten eggs. A zesty way to start your day on Fat Tuesday with a nice Cafe Au Lait. I hope you enjoy.

Cajun Style Andouille Omelet

Ingredients:

1/4 cup andouille sausage, diced (about 1/2 link)

1/4 cup onion, diced

1/4 cup green bell pepper, diced

1/4 cup celery, diced

2 eggs (egg substitute or egg whites are fine)

1 Tbsp. water

1/4 tsp. cayenne (or to taste)

1/4 tsp. Tabasco (or to taste)

1/4 tsp. Worcestershire sauce

1/4 tsp. white pepper

1/4 tsp. black pepper

1/4 tsp. onion powder

1/4 tsp. garlic powder

1/4 tsp. paprika

1/4 tsp. thyme

1/4 cup fresh tomato, diced

vegetable spray

Coat a small saute pan with the vegetable spray and slowly saute the andouille, onions, green peppers and celery over medium low heat until nice and caramelized and tender, about 5 to 8 minutes. Remove to dish and set aside. Wipe out pan with paper towel.

In a small bowl beat the eggs with the rest of the ingredients until well combined and there are no clumps of spice. Coat the saute pan again with vegetable spray and pour in the egg mixture. Cook over medium low heat for about 2 minutes or until the egg begins to set up. Using a silicone spatula, gently pull the egg away from the edge while tilting the pan slightly so that the runny egg fills the space. Do this several times around the edge of the omelet. When the egg has just about finished setting up sprinkle the andouille mixture and fresh tomato across one half of the egg. When done to taste gently fold the egg side over the andouille mixture and slide the egg out onto your serving dish.

Nutrition Facts

1 Serving

Amount Per Serving

Calories 282.4

Total Fat 16.5 g

Saturated Fat 5.4 g

Polyunsaturated Fat 1.6 g

Monounsaturated Fat 3.9 g

Cholesterol 450.0 mg

Sodium 492.2 mg

Potassium 464.6 mg

Total Carbohydrate 12.6 g

Dietary Fiber 3.2 g

Sugars 2.3 g

Protein 21.7 g

Shirataki Noodle Cake for Chinese New Year

This recipe is so easy and so flexible, I know you're going to love it. Great for brunch or dinner alike, you can change out the protein to use up cooked chicken or pork if you have any. The vegetables can also be changed as long as you cut them into thin strips or small pieces and should be cooked or blanched first. If you are watching your cholesterol you can even use half whole eggs and half egg whites. This is a wonderful and creative way for you to take control and become the chef and use your leftovers. The seasonings are mild and this recipe does keep the salt within an acceptable range if you are not salt sensitive. I've created this recipe for two because the omelet would be just too cumbersome to turn if were any larger. Another recipe to celebrate the Chinese New Year and wish long life to everyone. I hope you enjoy.

Shirataki Noodle Cake for Chinese New Year

Ingredients:

4 ounces medium shrimp, cleaned, tail removed, cut into bite size pieces

1 Tbsp. dry sherry

1 garlic clove, minced

1/4 tsp. white pepper

1/2 tsp. ground ginger

4 eggs

1 Tbsp. oyster sauce

1 - 8 ounce package Shirataki Tofu Noodles, Spaghetti, rinsed in cool water, drained

1/3 cup scallions, sliced thin

1/4 cup water chestnuts, chopped

1/2 cup bean sprouts

vegetable spray

Blend the sherry, garlic, white pepper and ground ginger together in a large bowl and add the shrimp. Toss to coat. Cover, refrigerate and marinate for 10 minutes to let the flavors marry.

Beat the eggs with the oyster sauce. Add the shirataki noodles, scallions, water chestnuts and bean sprouts. Stir well to incorporate the ingredients. Add the shrimp along with the marinade.

Generously coat a large, non-stick saute pan with vegetable spray and place on medium low heat. Allow pan to preheat. Pour the egg mixture in and arrange in an even layer. Cover pan and cook for about 15 minutes, shaking pan back and forth after it begins to set to make sure the omelet doesn't stick. Moving the omelet in the pan by shaking is the best way to keep it from sticking. The eggs should cook slowly, set up and slightly brown. Using a small spatula, run it around the edge of the omelet to loosen. Shake omelet. Remove pan from heat, uncover and place a large dinner plate over the top. Carefully flip plate and pan over so that the omelet is turned out onto the plate. Slowly slide omelet back into saute pan, cover and place back on heat for another 5 to 10 minutes, again shaking pan during this time. Slide omelet out onto serving platter and cut into wedges.

Nutrition Facts

2 Servings

Amount Per Serving

Calories 276.3

Total Fat 11.6 g

Saturated Fat 3.3 g

Polyunsaturated Fat 1.8 g

Monounsaturated Fat 4.0 g

Cholesterol 511.1 mg

Sodium 461.4 mg

Potassium 290.4 mg

Total Carbohydrate 12.8 g

Dietary Fiber 3.3 g

Sugars 2.6 g

Protein 26.6 g

Southwestern Baked Egg Gratin

This is such a fabulous brunch recipe and I hope you give it a try for New Years Day. You can make the Roasted Red Pepper Coulis and the Sweet Chili Bacon a day ahead. Just crisp up the bacon again while baking these gratins. This is my version of a very popular baked egg dish that is usually prepared with fresh herbs and a dash of heavy cream. I wanted different flavors and I wanted them to be distinctively different than the original recipe so southwestern was the answer for my twist. It is very easy to prepare and if you don't have individual gratin dishes you can certainly use large ramekins or maybe even try it family style in one large baking dish. I hope you enjoy.

Southwestern Baked Egg Gratin

Ingredients:

1/2 cup Roasted Red Pepper Coulis (recipe posted below)

4 tsp. unsalted butter

1 tsp. dried cilantro or 1 Tbsp. fresh, chopped

1 Tbsp. fresh parsley, chopped

1 tsp. garlic, minced

1 Tbsp. scallion, chopped

8 eggs

1/4 cup cheddar cheese, shredded

salt and pepper

Preheat broiler

Place 2 tablespoons of the roasted red pepper coulis in the bottom of each of four gratin dishes along with with 1 teaspoon of butter. Place gratins on baking sheet, or other oven proof tray that fits under broiler. Set aside.

In the meantime combine the herbs, garlic and scallion in a small bowl and season with salt and pepper if desired. Place the gratins under the broiler for 2 to 3 minutes to melt the butter and heat the coulis. Remove and set aside. Break eggs carefully, two at a time into a measuring cup or bowl. Gently pour them into each hot gratin dish on top of the bubbly coulis. Divide the herb mixture and cheddar cheese between the four gratins, sprinkling across the tops. Return to broiler and cook for 5 to 7 minutes or until egg whites are set. The yolks will still be runny. If you prefer a more cooked yolk just continue to broil for another minute or two. Serve with a side of Sweet Chili Bacon if desired (recipe below) to complete the meal.

Nutrition Facts (without bacon side dish)

4 - 2 Egg Servings

Amount Per Serving

Calories 314.7

Total Fat 26.0 g

Saturated Fat 12.6 g

Polyunsaturated Fat 2.1 g

Monounsaturated Fat 8.8 g

Cholesterol 475.4 mg

Sodium 181.6 mg

Potassium 229.3 mg

Total Carbohydrate 5.0 g

Dietary Fiber 0.8 g

Sugars 1.2 g

Protein 15.3 g

Ham Hash and Eggs

A play on corned beef hash this Ham Hash and Eggs makes a great breakfast or brunch dish and uses some of that leftover ham you may have. Instead of potatoes my hash uses a tiny dice of turnips along with the more familiar ingredients in hash. A little time and patience will allow the ingredients to crisp up and caramelize just like the real thing. Personally, I prefer a nice poached egg on top because of the soft, runny yolk just gives this a luxurious mouth feel but feel free to top this hash with your favorite style egg. I hope you enjoy.

Ham Hash and Eggs

Ingredients:

1 Tbsp. unsalted butter

1 tsp. olive oil

1/2 cup onion, chopped

1/2 cup red bell pepper, chopped

1 cup turnip, finely diced

1 garlic clove, minced

1 1/3 cups ham, diced

1 tsp. fresh thyme

1 tsp. paprika

1 Tbsp. fresh parsley, chopped

salt and pepper

4 eggs, poached or other style cooked

1 tsp. white vinegar for poaching

Melt the butter with the olive oil in a large saute pan over medium high heat. Add the onion, red bell pepper and turnip. Saute for about 3 to 5 minutes, stirring occasionally. Reduce heat and add the garlic, ham, thyme and paprika. Season with salt and pepper if desired but remember the ham is salty. Stir to blend. Cook slowly over low heat in a flat layer and stir after about 5 minutes. Repeat this process of stirring and then flattening layer to cook until the hash is crispy and caramelized. Add the parsley at the last minute.

To prepare poached eggs fill a large saute pan about halfway with water. Add the vinegar to the water. This keeps the egg white from spreading. Bring to a simmer and reduce heat to very low. Break eggs, one at a time, into a small bowl and gently slide into the barely simmering water. Cook until desired doneness of eggs. Carefully remove with a slotted spoon and dry on a clean kitchen towel. Serve over Ham Hash.

Nutrition Facts

4 - 1/2 Cup Servings + 1 Egg

Amount Per Serving

Calories 216.5

Total Fat 13.9 g

Saturated Fat 5.0 g

Polyunsaturated Fat 1.5 g

Monounsaturated Fat 5.8 g

Cholesterol 245.9 mg

Sodium 678.2 mg

Potassium 358.7 mg

Total Carbohydrate 7.7 g

Dietary Fiber 1.6 g

Sugars 1.3 g

Protein 15.

Spinach and Tomato Egg Wrap

How does that old saying go? A day late and a dollar short? Yes, I think that's it and it is applicable to me! Sorry to post Friday's recipes late but it was a difficult day to say the least. But, as I promised here is my recipe for breakfast.

Spinach and Tomato Egg Wrap

Ingredients:

1 tsp. unsalted butter

1 egg or 1/4 cup of egg whites

1 Tbsp. water

1/2 cup fresh baby spinach

1/4 cup tomato, diced

1/4 tsp. dried basil or thyme

salt and pepper to taste

1 whole wheat wrap (not more than 15 grams of carbohydrate per wrap)

Preheat a small saute pan on low heat and melt the butter. In the meantime lightly beat the egg with the water. Add salt and pepper to taste. When the butter has melted and the bubbles subsided pour in the egg. Using a fork, drag the edge of the egg in towards the center until the egg begins to set up. Add the spinach, tomato and herbs. Cover and continue to cook on low for about 2 minutes or until the egg has set and the spinach is wilted.

Slide the egg out of the pan and onto the wrap. Roll to close.

Yields one serving = 210 calories, 1 carbohydrate exchange, 1 protein exchange, 1/2 vegetable exchange, 1 fat exchange.

To round this out to a complete meal add 1 small fruit, like a half of a small banana or a small apple and 1 cup of low fat milk. This will bring the calorie count to 330 and a total of 3 carbohydrate exchanges.