Broccoli-Potato Frittata

1 tablespoon vegetable oil

1 cup finely diced cooked potatoes

1 1/2 cups fresh or frozen chopped broccoli (parboil fresh, thaw frozen)

1/2 cup chopped onion

1 clove garlic, minced

4 eggs

3 tablespoons water

1 tablespoon minced fresh parsley

1 tablespoon plain nonfat yogurt

Heat oil in an oven proof, nonstick skillet. Stir in potatoes, broccoli, onions and garlic. Cover and cook 8 to 10 minutes, stirring occasionally. In a small bowl, whip eggs with water, stir in parsley, then pour mixture into skillet. Cook over low heat until bottom is set and lightly browned (run a spatula around the edge of eggs to let uncooked portion run underneath.) Place the pan about 8 inches under the broiler until eggs are golden on top. Top with yogurt and serve. Makes 3 servings, 226 calories, 7.3 g fat each.

Rockefeller Omelets

Vegetable cooking spray

1 medium green bell pepper, seeded and cut into 1/4-inch strips

1 cup torn fresh spinach

2 tablespoons chopped green onions

2 tablespoons chopped tomato

4 eggs, divided

3/4 cup skim milk, divided

1/2 teaspoon pepper, divided

2 teaspoons margarine, divided

1/4 cup (1 ounce) shredded Cheddar cheese, divided


Coat an 8-inch nonstick skillet with cooking spray; place over medium heat. Add bell pepper; saute 5 minutes. Stir in spinach, green onions, and tomato; saute 30 seconds. Remove from skillet. Set aside and keep warm.

Combine 1 egg, 3 tablespoons milk, 1/8 teaspoon pepper in a small bowl; beat well and set aside.

Coat skillet with cooking spray. Place over medium heat until hot enough to sizzle a drop of water. Add 1/2 teaspoon margarine; tilt pan to coat bottom. Pour in egg mixture. As mixture begins to cook, gently lift edges of omelet with a spatula to allow uncooked portion to flow underneath.

When egg mixture is set, spoon one-fourth of reserved vegetable mixture and 1 tablespoon cheese over half of omelet. Loosen omelet with spatula, and fold in half. Gently slide omelet onto serving platter. Repeat procedure with remaining ingredients, making 3 additional omelets. Serve immediately. Makes 4 servings, 153 calories, 10 g fat, 283 mg cholesterol, 172 mg sodium/serving.

Dill-Parmesan Puffy Omelet

2 egg yolks, divided

2 tablespoons grated Parmesan cheese, divided

2 tablespoons skim milk, divided

1 1/2 teaspoons minced fresh dillweed, divided

1/8 teaspoon pepper, divided


4 egg whites, divided

1 tablespoon all-purpose flour, divided

Vegetable cooking spray

1/2 cup alfalfa sprouts, divided

1 unpeeled medium tomato, thinly sliced and divided

Fresh chives


Combine half each of egg yolks, cheese, milk, dillweed, and pepper in a small bowl; stir with a wire whisk until well blended, and set aside. Beat half of egg whites at high speed of an electric mixer until soft peaks form; add half of flour, and beat until stiff peaks form. Fold into egg yolk mixture.

Coat an 8-inch skillet with cooking spray, and place over medium-low heat until hot. Pour egg mixture into skillet, spreading evenly. Cover and cook 5 minutes or until center is set. Arrange half of alfalfa sprouts and tomato slices over half of omelet. Loosen omelet with a spatula and fold in half. Gently slide onto a warm serving. plate. Repeat procedure with remaining ingredients. Garnish with chives. Makes 2 servings, 165 calories, 8 g fat, 277 mg cholesterol, 217 mg sodium/serving.


Deviled Ham and Egg Casserole

4 slices bread

2 cups cooked, chopped ham

2 hard-cooked eggs, chopped

1 teaspoon horseradish

1 1/2 tablespoons mustard

4 eggs, beaten

1 3/4 cups milk

1/8 teaspoon pepper


Grease a 7x12x2" dish. Toast bread. Cut crusts from toast and cut toast in half diagonally. Place crusts in baking dish. Combine ham, hard-cooked eggs, horseradish, and mustard. Spoon the mixture over the crusts. Arrange toasted bread slices over ham mixture. Blend beaten eggs, milk, and pepper. Pour over bread. Let stand in refrigerator at least an hour for bread to absorb the liquid. Preheat oven to 325 F. Bake 1 hour or until set. Makes 6 servings, 3/4 cup each, 340 calories/serving.





Yogurt Deviled Eggs

6 hard-cooked eggs

1/4 cup plain yogurt

1 teaspoon instant minced onion

1 teaspoon dill weed or parsley flakes

1 teaspoon lemon juice

3/4 teaspoon prepared mustard

1/4 teaspoon salt

1/4 teaspoon Worcestershire sauce

1/8 teaspoon pepper

Dash paprika


Cut cooked, cooled eggs in half lengthwise. Remove yolks; set whites aside. Mash yolks with fork. Blend in remaining ingredients. Refill whites using 1 tablespoon yolk mixture for each egg half. Makes 6 servings, 91 calories, 173 mg sodium, 253 mg cholesterol/serving.


6 eggs, divided

1 1/2 cups cooked rice

1/4 cup grated Parmesan cheese

Non-stick spray

1 package (10 ounces) frozen chopped spinach, thawed, drained

and pressed

1/2 cup (2 ounces) shredded mozzarella cheese

1 can (2 ounces) sliced mushrooms

1 cup skim milk

1 tablespoon instant minced onion

1/2 teaspoon basil leaves, crushed

1/4 teaspoon salt


In medium bowl, beat 1 of the eggs. Stir in rice and Parmesan cheese until well blended. To form crust, press rice mixture onto bottom and up sides of 9-inch pie plate coated with non-stick spray. Sprinkle with spinach, mozzarella cheese and mushrooms. Beat together remaining eggs and remaining ingredients until well blended. Pour over vegetables and cheese. Bake at 375F about 35 to 45 minutes or until knife inserted near center comes out clean. Makes 6 servings.

World's Easiest Souffle

Butter or margarine

Fine dry bread crumbs, cornmeal or grated Parmesan cheese

4 eggs

4 ounces sharp Cheddar cheese, cubed

1 package (3 ounces) cream cheese, cubed

1/3 cup milk

1/4 cup grated Parmesan cheese

1/2 teaspoon onion salt

1/2 teaspoon dry mustard


Butter bottom and sides of 1-quart souffle dish or straight-sided casserole. Dust with crumbs and set aside. Place remaining ingredients in blender container. Cover and blend at medium speed until smooth, about 30 seconds. Blend at high speed an additional 10 to 15 seconds. Carefully pour into prepared dish. Bake in preheated 350F oven until puffy and delicately browned, about 25 to 30 minutes. Serve immediately.

Curried Yogurt Egg Salad Pockets

1/2 cup plain yogurt

1/4 to 1/2 teaspoon curry powder

6 hard-cooked eggs, chopped

3/4 cup chopped cooked chicken

1/2 cup raisins

1/3 cup slivered almonds

2 to 3 pita breads, halved

Spinach leaves


In medium bowl, stir together yogurt and curry powder until well blended. Stir in eggs, chicken, raisins, and almonds until well combined. Cover and chill. To serve, line each pita half with spinach leaves and fill with about 1/2 cup of the egg salad.

Restaurant Style Egg Spinach Salad

1 pound fresh spinach

1/2 cup cooking oil

1/4 cup sugar

2 tablespoons vinegar

1 tablespoon finely grated onion

1/2 teaspoon salt

1/4 teaspoon dry mustard

6 slices bacon, crisp

-cooked, drained and crumbled

6 hard-cooked eggs, chopped

Wash spinach thoroughly in lukewarm water and drain. Chill to crisp. Place oil, sugar, vinegar, onion, salt and mustard in blender container or small mixing bowl. Cover and blend or beat at medium speed until dressing becomes thick and syrupy and sugar is thoroughly dissolved. Into large bowl, tear chilled spinach into bite-sized portions. Add bacon and eggs. Pour dressing over salad. Cover and chill to blend flavors. Just before serving, toss until evenly coated with dressing. Makes 6 side or 3 main-dish servings.

Pasta-Veggie Scramble

1/2 cup halved thin zucchini slices

2/3 cup chopped green onions

1/3 cup julienned sweet red pepper

2 whole eggs

4 egg whites

2 tablespoons grated Parmesan cheese

1 teaspoon garlic salt

3/4 teaspoon Italian seasoning

1/8 teaspoon ground red pepper

4 ounces fettucini or linguine, cooked and drained

4 cherry tomato halves



Spray 10-inch omelet pan or skillet with non-stick spray. Add zucchini, onions and red pepper. Cover and cook over medium heat until zucchini is crisp-tender, about 3 minutes. Meanwhile, beat together whole eggs and whites, cheese and seasonings. Pour over vegetables. Add fettucini and tomatoes. As egg mixture begins to set, gently draw an inverted pancake turner completely across bottom and sides of pan. Continue until eggs are thickened but still moist. Do not stir constantly. Serve immediately. Makes 2 servings, 233 calories, 212 mg cholesterol, 268 mg sodium, 7 g fat/serving.