Cajun Pile-ups with Pepper Sauce

Ingredients

1/2 of 16-ounce loaf multigrain Italian bread, cut into 8 slices
4 cups (about 2 ounces) loosely packed, torn romaine pieces
2 tablespoons (1-2 ounces) pickled mild banana pepper rings, drained
1 medium tomato, cut into 4 slices and then halved
1/2 cup thinly sliced red onion
1/2 medium green bell pepper, thinly sliced
1/4 lb deli-sliced lean ham
2 thin slices (1-1/2 ounces) reduced-fat Swiss cheese, cut in half

Sauce

1-1/2 tablespoons canola oil
2 teaspoons Louisiana-style hot sauce
2 teaspoons cider vinegar
1/4 teaspoon dried oregano leaves

Method

  1. Combine sauce ingredients in a small bowl and stir until completely blended.
  2. Drizzle one side of each bread slice with sauce.
  3. Top four bread slices (sauce side up) with equal amounts of filling ingredients in the order listed, beginning with torn lettuce.
  4. Place remaining bread slices (sauce side down) on top of filling.
  5. Press down slightly, and cut each sandwich in half diagonally before serving.

Makes 4 servings.

Source: The Heart-smart Diabetes Kitchen

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Ricotta Pancakes with Tomato and Arugula

Ingredients

300 g baby roma tomato
2 tbsp extra virgin olive oil
1 cup ricotta cheese
1 egg
1-1/4 cups milk
1-1/4 cups self-raising flour
1/2 cup coarsely chopped fresh basil
1/4 cup grated Parmesan cheese
30 g butter
1 tbsp white balsamic vinegar
250 g arugula
1/2 small red onion, about 50 g, sliced thinly

Method

  1. Preheat oven to 220ºC/425ºF.
  2. Place tomatoes in a small baking dish. Drizzle with half the oil, then season. Roast for l0 minutes or until skins just split.
  3. Whisk ricotta and egg in a medium bowl until combined. Whisk in milk, then flour. Stir in basil and parmesan. Season.
  4. Melt a little of the butter in a large frying pan over medium heat. Pour 1/4-cups of mixture into pan, allowing room for spreading. Cook pancakes for 2 minutes each side or until golden and cooked through. Stack pancakes and cover to keep warm.
  5. Wipe out pan with paper towel. Repeat step 4 with the remaining butter and batter to make a total of 12 pancakes.
  6. Place arugula and onion in a medium bowl with vinegar and remaining oil, season to taste. Toss gently to combine.
  7. Serve warm pancakes topped with arugula mixture and tomatoes.

Makes 4 servings.

Source: Everyday Powerfoods

Dutch Apple Pancake

Ingredients

4 Golden Delicious apples, halved, cored, and cut into 1/4-inch-thick slices
3 tablespoons honey or maple syrup
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
2 eggs and 2 egg whites
1/2 cup non-fat milk
1 tablespoon canola oil
1 teaspoon vanilla extract (essence)
1 tablespoon grated orange zest
1/4 cup all-purpose (plain) flour
1/4 cup whole wheat (wholemeal) flour
1 tablespoon confectioners’ (icing) sugar
4 lemon wedges

Method

  1. Preheat an oven to 425°F (220°C). Coat two 9-inch pie pans with nonstick cooking spray.
  2. Coat a large nonstick frying pan with nonstick cooking spray and place over medium heat. Add the apple slices and cook, stirring and tossing every 2-3 minutes, until they have softened slightly and are browned in spots, about 10 minutes.
  3. Add the honey or syrup, cinnamon, and nutmeg and continue cooking, stirring frequently, until the apples are tender and the honey coats them in a syrupy glaze, about 5 minutes.
  4. In a bowl, beat the eggs and egg whites, milk, oil, vanilla, and orange zest until blended. Add the all-purpose flour and whole wheat flour and beat until completely smooth.
  5. Divide the batter evenly between the prepared pans. Top each with an equal amount of the apple slices.
  6. Bake in the oven until golden brown and puffed, about 20 minutes.
  7. Remove from the oven and dust with the confectioners’ sugar. Cut each pancake in half and serve immediately. Pass the lemon wedges at the table.

Makes 4 servings.

Source: Mayo Clinic

Fried Eggs with Spiced Yogurt Sauce

Ingredients

2 Tbsp olive oil
1 clove garlic, crushed
1/2 tsp dried mint
1/2 tsp sweet paprika
1 tsp cumin seeds
cooking oil spray
4 eggs
1/2 cup Greek-style yogurt, warmed
1 tbsp Japanese seven-spice powder
2 tbsp loosely packed fresh mint leaves
2 to 3 whole-grain pitta breads about 170 g, char-grilled

Method

  1. Place the yogurt in a covered microwave-safe bowl, warm in the microwave for 20 to 30 seconds.
  2. Heat oil in a 9-inch frying pan over medium heat. Cook garlic, dried mint and spices, stirring for 1 minute or until fragrant. Transfer spiced oil to a small bowl.
  3. Wipe out pan with paper towel. Lightly spray pan with cooking oil. Heat pan over medium heat, cook eggs for 4 minutes or until whites are set and yolks remain runny.
  4. Add yoghurt to pan. Rmove from heat.
  5. Sprinkle eggs with seven-spice powder and fresh mint. Drizzle with spiced oil. Season. Serve with pitta bread.

Makes 2 to 3 servings.

Source: The Australian Women’s Weekly

Grilled Breakfast

Ingredients

4 portobello mushrooms, sliced
16 cherry tomatoes, on the vine
olive oil spray
2 good-quality pork sausages, skins removed
4 rashers of good-quality lean smoked back bacon, fat trimmed
2 free-range eggs
1 tsp white-wine vinegar
2 slices of sourdough bread, cut on the diagonal
150 g blueberries
2 x 1-cup glasses of orange juice

Method

  1. Heat the oven to 200°C.
  2. Lay the mushrooms and tomatoes on a foil-lined tray. Spray with the oil and roast in the oven for 15 minutes until they have browned and are cooked through.
  3. While the vegetables are cooking, heat the grill to very hot. Shape the sausages into 2 patties. Lay these onto the grill pan and place under the grill for 3-4 minutes, turning occasionally, until cooked.
  4. Spray the bacon with oil and grill for 2 minutes on each side.
  5. Meanwhile, fill a small pan three-quarters full of water and bring to the boil.
  6. Crack one egg into a cup. Add the vinegar to the pan then, using a wire whisk, swirl the water around to create a whirlpool. Slowly tip the egg into the centre of the whirlpool. When the water comes back to the boil, remove the pan from the heat, cover and leave for 2-3 minutes, then remove the egg with a slotted spoon and drain briefly on kitchen paper. Repeat with the second egg.
  7. Lay the bread on the griddle pan and cook until crisp, about 1 minute each side.
  8. Split everything between two plates and serve with the blueberries and orange juice.

Makes 2 servings.

Source: Gizzi Erskine