Posts Tagged ‘eggs’

Sweet Potato and Pumpkin Casserole [Vegetarian]

Friday, September 1st, 2017

Sweet Potato and Pumpkin Casserole

A sweet, savory casserole that is great for this time of year and the upcoming holidays (think Thanksgiving and Christmas.)


3 tbsp unsalted butter

1/4 tsp salt

3/4 cup sugar

2 tsp ground cinnamon

2 cups canned pumpkin

1 cup coconut milk

4 eggs, beaten

2 cups canned sweet potatoes

1/4 cup rice flour

3/4 tsp ground cloves, ground


Preheat oven to 350?F. In a bowl, thoroughly combine sweet potato and pumpkin. Mix in remaining ingredients; combine until smooth. Transfer to a 9×13 in. baking pan. Bake at 350?F for about 60 minutes. Let cool before serving.

Serves 12

Nutrition Facts:

Nutrition (per serving) Calories 210; % Calories From Fat 42.9%; Total Fat 10g; Saturated Fats 6g; Mono-unsaturated Fats 2g; Poly-unsaturated Fats 1g; Cholesterol 79mg; Sodium 130mg; Total Carbohydrates 28g; Dietary Fiber 3g; Sugar 20g; Protein 4g.

More Information:


Thiamin B1 0 mg
Vitamin B12 0 mcg
Vitamin K 9 mcg
Vitamin A 9400 IU
Niacin B3 1 mg
Pantothenic Acid 1 mg
Riboflavin B2 0 mg
Vitamin C 6 mg
Vitamin D 7 IU
Vitamin B6 0 mg
Vitamin E 1 mg
Choline 50 mg


Manganese 1 mg
Calcium 41 mg
Magnesium 27 mg
Phosphorus 82 mg
Zinc 0 mg
Fluoride 1 mcg
Copper 0 mg
Sodium 130 mg
Selenium 6 mcg
Iron 2 mg
Potassium 230 mg

Burritos With Tofu

Thursday, September 22nd, 2011

A traditional Mexican dish that tastes great but does not contain any meat.


1 ounce dried shitake mushrooms

2 cups hot water

vegetable cooking spray

4 t. safflower oil, divided

4 eggs, lightly beaten

1 small onion, thinly sliced

1 t. garlic, minced

6 cups Chinese cabbage, shredded

½ pound firm tofu, drained and cut into thin julienne strips

¼ pound zucchini, cut into thin julienne strips

1 medium carrot, scraped and cut into thin julienne strips

½ cup water

½ t. McKay’s Chicken-Style Seasoning

2 T. soy sauce

1 T. cornstarch

12 6-inch flour tortillas


Soak mushrooms in hot water 15 minutes; drain and cut into thin julienne strips. Set aside.

Coat a large nonstick skillet with cooking spray; add 2 teaspoons oil. Place over medium-high heat until hot. Add beaten eggs; spread quickly over surface of pan. As mixture begins to cook, gently lift edges of omelet with a spatula, and tilt pan to allow uncooked portions to flow underneath. Cook until eggs are set. Loosen edges with a spatula. Invert skillet onto a cutting surface; remove skillet. Roll up eggs jelly-roll fashion, and cut into 1/8-inch-thick shreds. Set shreds aside.

Add remaining 2 teaspoons oil to skillet. Place over medium-high heat until hot. Add onion and garlic; sauté 2 minutes. Add cabbage, tofu, zucchini, and carrot strips to skillet; sauté over high heat 2 minutes. Combine water, McKay’s seasoning, soy sauce, and cornstarch. Gradually stir cornstarch mixture into vegetable mixture; cook until thickened, stirring constantly. Stir in reserved egg shreds.

Wrap tortillas in aluminum foil and bake at 325o F for 15 minutes. Unwrap and place 1 cup vegetable mixture evenly down the center of each tortilla, and roll up. Yield: 6 servings (2 burritos per serving).

Nutritional information:

Calories: 361 each; protein: 17.8 grams; fat: 18.8 grams; cholesterol: 142 milligrams.

Yummy Veggie Omelet

Wednesday, August 24th, 2011

I enjoy this omelet served on top of toast. Use any type of cheese you like – Swiss and Gouda are both good choices.

Servings: 2


2 tablespoons butter

1 small onion, chopped

1 green bell pepper, chopped

4 eggs

2 tablespoons milk

3/4 teaspoon salt

2 ounces shredded Swiss cheese



1. Melt one tablespoon butter in a medium skillet over medium heat. Place onion and bell pepper inside of the skillet. Cook for 4 to 5 minutes stirring occasionally until vegetables are just tender.

2. While the vegetables are cooking beat the eggs with the milk, 1/2 teaspoon salt.

3. Shred the cheese into a small bowl and set it aside.

4. Remove the vegetables from heat, transfer them to another bowl and sprinkle the remaining 1/4 teaspoon salt over them.

5. Melt the remaining 1 tablespoon butter (in the skillet just used to cook the vegetables) over medium heat. Coat the skillet with the butter. When the butter is bubbly add the egg mixture and cook the egg for 2 minutes or until the eggs begin to set on the bottom of the pan. Gently lift the edges of the omelet with a spatula to let the uncooked part of the eggs
flow toward the edges and cook. Continue cooking for 2 to 3 minutes
or until the center of the omelet starts to look dry.

6. Sprinkle the cheese over the omelet and spoon the vegetable mixture into the center of the omelet. Using a spatula gently fold one edge of the omelet over the vegetables. Let the omelet cook for another two minutes or until the cheese melts to your desired consistency. Slide the omelet out of the skillet and onto a plate. Cut in half and serve.

Broccoli Casserole

Sunday, August 21st, 2011

A good tasting dish that can be the entire meal all by itself or a wonderful side dish.

1 16oz package of chopped Broccoli (thawed)

1 16 oz package of seasoned croutons

6 eggs beaten well

1 cup of milk

2 cups of shredded cheese

¼ cup of chopped onions

½ cup of chopped bell peppers (generally mix the red, green and yellow peppers)

dash of salt

dash of red pepper

Pre-heat the oven to 325 degrees.  Spray Pam in the bottom and sides of a 9×12 baking pan.

In a large bowl, mix the broccoli, croutons, 1 cup of shredded cheese, onions, and bell peppers. Pour the mixture into the greased baking pan. Sprinkle the remaining cheese over the mixture.  Beat the eggs, milk, salt and pepper together. Pour the liquid over the mixture
in pan.  Bake at 325 for 15 – 20 minutes or a nice golden cheese crust.  This item will burn quickly.