Asparagus Frittata With Rocket 21 Day Wonder Diet Day 6 Recipes

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ASPARAGUS FRITTATA WITH ROCKET (21 DAY WONDER DIET: DAY 6)



Asparagus Frittata With Rocket (21 Day Wonder Diet: Day 6) image

This is Day 6: Lunch, on the 21 Day Wonder Diet. You can serve this frittata hot or cold, and it can be made the night before, so you can take it to work the next day! This lunch is to be followed by an afternoon snack of 1 small apple.

Provided by Sara 76

Categories     Breakfast

Time 25m

Yield 2 serving(s)

Number Of Ingredients 9

cooking spray
1 small red onion, sliced thinly
170 g asparagus, trimmed and cut into 2cm pieces
2 eggs
2 egg whites
2 tablespoons low fat cottage cheese
40 g baby rocket
2 tablespoons lemon juice
2 teaspoons baby capers, rinsed and drained

Steps:

  • Preheat grill.
  • Spray small frying pan with cooking oil; cook onion over heat, stirring, one minute. Add asparagus; cook, stirring, 2 minutes.
  • Meanwhile, combine eggs, egg whites, and cheese in a medium jug. pour over asparagus mixture in pan. Cook, uncovered, about 5 minutes or until frittata is browned underneath.
  • Place pan under grill for about 5 minutes or until frittata is set.
  • Combine remaining ingredients in a bowl, serve frittata with salad.

Nutrition Facts : Calories 146, Fat 5.7, SaturatedFat 1.8, Cholesterol 212.6, Sodium 283.6, Carbohydrate 10.3, Fiber 2.7, Sugar 4.1, Protein 14.8

MUESLI MUFFINS (21 DAY WONDER DIET: DAY 20)



Muesli Muffins (21 Day Wonder Diet: Day 20) image

This is Day 20: Breakfast, on the 21 Day Wonder Diet. This recipe makes 6 muffins. You will use the leftovers as a snack tomorrow! The muffins also freeze really well, and can be defrosted/heated in the microwave. This breakfast is to be followed by a mid-morning snack of 1 small pear.

Provided by Sara 76

Categories     Breakfast

Time 30m

Yield 6 muffins, 2 serving(s)

Number Of Ingredients 10

cooking spray
1/2 cup bran and cranberry muesli, Bran & Cranberry Muesli (21 Day Wonder Diet: Day 4)
1 teaspoon vegetable oil
1/2 cup skim-milk natural yogurt
1 egg
2/3 cup self-rising flour
2 teaspoons orange rind, finely grated
1/4 teaspoon mixed spice
1 tablespoon demerara sugar
1 tablespoon low-fat ricotta

Steps:

  • Preheat oven to 180°C Spray 6 muffin pan holes with cooking oil, or line with paper cases.
  • Combine muesli, oil, yogurt, egg, flour, rind and spice in medium bowl. Mix with fork.
  • Divide mixture among pan holes; sprinkle with sugar. Bake about 25 minutes.
  • Serve 2 muffins each with cheese.

ASPARAGUS FRITTATA



Asparagus Frittata image

Provided by Trisha Yearwood

Categories     main-dish

Time 25m

Yield 4 servings

Number Of Ingredients 7

2 tablespoons unsalted butter
1 small onion, finely chopped
1 bunch thin asparagus, trimmed and cut into 1-inch pieces (about 2 cups)
4 large eggs
1/2 cup heavy cream
Kosher salt and freshly ground black pepper
1 cup crumbled feta

Steps:

  • Preheat the broiler. Melt the butter in a 9-inch cast-iron frying pan. Add the onions and saute until they are softened, about 5 minutes. Add the asparagus and cook until just softened, 2 minutes.
  • Whisk together the eggs, cream, 1/2 teaspoon salt and 1/4 teaspoon pepper in a medium bowl until smooth. Fold in the feta. Pour the egg mixture over the asparagus mixture and cook until almost set, 2 to 4 minutes. Transfer the skillet to the broiler and cook until golden brown on top, 8 to 10 minutes. Serve warm or at room temperature.

TOMATO & EGG MUFFIN (21 DAY WONDER DIET: DAY 5)



Tomato & Egg Muffin (21 Day Wonder Diet: Day 5) image

This is Day 5: Breakfast, on the 21 Day Wonder Diet. This breakfast is to be followed by a mid-morning snack of 1 medium orange.

Provided by Sara 76

Categories     Breakfast

Time 10m

Yield 2 serving(s)

Number Of Ingredients 4

2 eggs
2 multigrain English muffins, split
1 small tomatoes, sliced thinly
2 teaspoons balsamic vinegar

Steps:

  • Poach the eggs in a pan of gently simmering water, until cooked as you like.
  • Meanwhile, toast muffins.
  • Divide tomato between two muffin halves; sprinkle with vinegar, top with eggs, then remaining muffin halves.

ASPARAGUS FRITTATA



Asparagus Frittata image

You would never guess that egg substitute is used in this fun variation on the classic asparagus frittata. -James Bates, Hermiston, Oregon

Provided by Taste of Home

Categories     Breakfast     Brunch

Time 25m

Yield 4 servings.

Number Of Ingredients 9

2/3 pound fresh asparagus, trimmed and cut into 1-inch pieces
1-1/2 cups egg substitute
5 tablespoons shredded Parmesan cheese, divided
1/4 teaspoon salt
1/8 teaspoon pepper
2 teaspoons olive oil
1 medium onion, chopped
2 tablespoons minced fresh parsley
1/4 cup shredded reduced-fat cheddar cheese

Steps:

  • Preheat broiler. In a large saucepan, bring 4 cups water to a boil. Add asparagus; cook, uncovered, 2-4 minutes or just until crisp-tender. Drain asparagus and immediately drop into ice water. Drain and pat dry., In a small bowl, whisk egg substitute, 3 tablespoons Parmesan cheese, salt and pepper., In a 10-in. ovenproof skillet, heat oil over medium-high heat. Add onion; cook and stir until tender. Stir in asparagus and parsley. Pour in egg mixture. Reduce heat to medium; cook, covered, 8-10 minutes or until eggs are nearly set. Uncover; sprinkle with remaining Parmesan cheese., Broil 5-6 in. from heat 2-3 minutes or until eggs are completely set. Sprinkle with cheddar cheese. Cut into quarters.

Nutrition Facts : Calories 134 calories, Fat 6g fat (2g saturated fat), Cholesterol 10mg cholesterol, Sodium 480mg sodium, Carbohydrate 6g carbohydrate (3g sugars, Fiber 1g fiber), Protein 15g protein. Diabetic Exchanges

CORN FRITTERS (21 DAY WONDER DIET: DAY 6)



Corn Fritters (21 Day Wonder Diet: Day 6) image

This is Day 6: Breakfast, on the 21 Day Wonder Diet. You can use fresh corn if you prefer, but you need to cook it first, then cut the corn from the cob. This breakfast is to be followed by a mid-morning snack of 2 passionfruit.

Provided by Sara 76

Categories     Breakfast

Time 20m

Yield 2 serving(s)

Number Of Ingredients 7

1 egg
310 g corn kernels, rinsed and drained
1/2 small red onion, sliced thinly
1/2 cup wholemeal self-rising flour
1/3 cup skim milk
cooking spray
1/3 cup low fat cottage cheese

Steps:

  • Whisk egg in a medium bowl; stir in corn, onion, flour and milk.
  • Spray large frying pan with cooking oil. Pour 1/3 cup of batterinto heated pan; cook about 2 minutes or until bubbles appear. Turn fritters; cook until lightly browned on the other side.
  • Serve warm fritters dolloped with cheese, sprinkle with fresh dill or parsley, if you like.

Nutrition Facts : Calories 231.2, Fat 4.5, SaturatedFat 1.5, Cholesterol 109.6, Sodium 217.1, Carbohydrate 37.9, Fiber 4, Sugar 1.1, Protein 14.8

TUNA, CELERY & DILL SANDWICH (21 DAY WONDER DIET: DAY 15)



Tuna, Celery & Dill Sandwich (21 Day Wonder Diet: Day 15) image

This is Day 15: Lunch, on the 21 Day Wonder Diet. You can make the filling the night before, and assemble the sandwich in the morning. The baby spinach will stop the bread going soggy. This lunch is to be followed by an afternoon snack of 1 small apple.

Provided by Sara 76

Categories     Lunch/Snacks

Time 10m

Yield 2 serving(s)

Number Of Ingredients 7

185 g tuna in water, drained and flaked
200 g celery, chopped finely
2 tablespoons low-fat ricotta cheese
1 tablespoon fresh dill, coarsely chopped
2 teaspoons baby capers, rinsed and drained
4 slices rye bread
20 g baby spinach leaves

Steps:

  • Combine tuna, celery, onion, dill and capers in medium bowl.
  • Divide half the spinach between two bread slices; top with tuna mixture, then remaining spinach and bread.

Nutrition Facts : Calories 299, Fat 5.1, SaturatedFat 1.2, Cholesterol 38.9, Sodium 930.6, Carbohydrate 33.9, Fiber 5.4, Sugar 4.1, Protein 28.2

POTATO, TUNA & EGG SALAD (21 DAY WONDER DIET : DAY 2 )



Potato, Tuna & Egg Salad (21 Day Wonder Diet : Day 2 ) image

This is Day 2: Lunch, on the 21 Day Wonder Diet. You can make this salad the night before, and store it in the fridge. If you cook the potatoes in the microwave, be sure to prick them all over with a fork. This lunch is to be followed by an afternoon snack of 200g rockmelon (canteloupe).

Provided by Sara 76

Categories     Lunch/Snacks

Time 15m

Yield 2 serving(s)

Number Of Ingredients 9

240 g baby new potatoes, about 6
100 g green beans, trimmed & halved crossways
2 tablespoons skim-milk natural yogurt
1 teaspoon finely grated lemon rind
2 teaspoons lemon juice
185 g tuna in water, drained and flaked
3 green onions, sliced finely
1 tablespoon flat leaf parsley, coarsley chopped
2 eggs, hard-boiled and quartered

Steps:

  • Boil, steam, or microwave potatoes and beans, seperately, until tender;drain, cool.
  • Meanwhile, make dressing by combining yogurt, rind and juice in medium bowl.
  • Quarter potatoes; add to dressing with tuna, onion and parsley, stir to combine. Serve salad topped with egg.

ASPARAGUS FRITTATA



Asparagus Frittata image

Provided by Food Network

Categories     main-dish

Time 30m

Yield 4 to 6 servings as a light lun

Number Of Ingredients 9

1/2 pound thin pencil asparagus, blanched in boiling water, chilled and diced
1/4 cup assorted fresh chopped herbs: thyme, chives, chervil, etc.
Salt and pepper
12 large eggs, shelled and beaten with a wire whisk
1/2 cup milk
1/4 cup Parmesan, grated
2 tablespoons butter
2 tablespoons extra-virgin olive oil
1 medium onion, diced

Steps:

  • Preheat an oven to 325 degrees F.
  • In large bowl combine beaten eggs with the milk and Parmesan. Heat the butter and oil in a large saute pan, until the butter is frothy. Add the onion and cook until the onion is translucent and golden, being careful not to burn them. Using a large wooden spatula, stir in the eggs and turn the heat down to very low. Stir the eggs to form a large flat omelet shape, fully covering the bottom of the pan. When the eggs begin to cook and take shape, stir in the diced asparagus and the herbs. Place the whole saute pan into the oven and continue to cook for 2 more minutes until the frittata is cooked around the edges and the center has puffed up.
  • Remove immediately form the oven. Invert the frittata onto a large platter and serve immediately.

RICOTTA AND BANANA ON TOAST (21 DAY WONDER DIET: DAY 10)



Ricotta and Banana on Toast (21 Day Wonder Diet: Day 10) image

This is Day 10: Breakfast, on the 21 Day Wonder Diet. This breakfast is to be followed by a snack of 1 small red capsicum and 1 tablespoon of low-fat cottage cheese.

Provided by Sara 76

Categories     Breakfast

Time 5m

Yield 2 serving(s)

Number Of Ingredients 5

2 tablespoons low-fat ricotta
2 slices rye bread, toasted
2 small bananas, sliced thickly
1 teaspoon honey
1 pinch ground cinnamon

Steps:

  • Divide cheese between slices of toast; top with bananas, drizzle with honey, then sprinkle with cinnamon.

Nutrition Facts : Calories 183.2, Fat 1.4, SaturatedFat 0.3, Sodium 212.4, Carbohydrate 41.4, Fiber 4.5, Sugar 16.4, Protein 3.8

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