Easy Gourmet Dinners

Tomato Flan with Avocado; there is some good

V loves avocados.

For years he ate them sparingly. 

While they are full of heart-healthy fats they are still full of fats.

Which means calories. 

Even when something is good for one if it causes one to gain weight one should indulge carefully.

He lost a lot of weight whilst being in hospital last spring and summer.

And, as is fairly common for someone without a pancreas, he does not easily gain weight.

After years of watching what he ate, exercising and constantly working to keep he weight under control he now has to eat to gain weight - or at least to not lose anymore.

Enter the avocado. 

When he can get good avocados, (75% of the time) he has one a day.

He has full fat yogurt rather than low fat.

He eats the full fat cheeses.  Neither of us would touch a reduced-fat cheese, but some are naturally lower in fat than others.

I should mention that his new eating habits have done nothing for MY waistline.....

I just have to exercise more....

Tomato Flan with Avocado

These simple flans have the look and consistency of a soufflé without the work. Combine them with a sliced avocado and a bit of creamy dressing for a colorful first course.

3 eggs        195gr, 6.8oz
1/2 cup tomato sauce        113gr, 4oz
3 tbs Greek yogurt or plain yogurt        56gr, 2oz, Greek
1/2 tsp dried basil
1/2 tsp dried oregano
1 ripe avocado        170gr, 6oz
Yogurt Dressing
2 tbs Greek or plain yogurt       37.5gr, 1.3oz
2 tsp mayonnaise        9.8gr, .34oz
2 tsp Dijon-style mustard        10gr, .35oz

Prepare ramekins: butter and line the bottom with buttered wax or parchment paper. Make and butter a circle of paper for the top as well.
Whisk eggs, tomato sauce, herbs and yogurt together and pour into ramekins. Put paper circle on top - it doesn't need to touch. Put into a roasting pan with deep sides - I use a metal bread pan, and add hot water (hot tap water is fine) so that it comes half way up the sides of the ramekins. Bake for 30 minutes at 450F (220C) - they should be set - firm on top. Remove from oven and from hot water. Run a table knife around the sides to loosen (if necessary). Put a small plate over top of ramekin and flip over. Remove ramekin, and paper from top (formerly bottom) of timbale. Carefully turn back so top is up. Remove paper. Cut avocado and remove pit. Slice thinly and fan slices around flan. Mix mayonnaise, yogurt and mustard. Add half to each plate and serve.

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Entire Recipe / per serving
Calories:    750 / 375
Total Carbohydrates:    30 / 15
   Dietary Fiber:    14 / 7
Total Fat:    58 / 29
Saturated Fat:    15 / 7.5
Cholesterol:    846 / 423
Protein:    32 / 16
Calcium:    288 / 144
Sodium:    1055 / 527.5

Glycemic Index:  medium

I try to be accurate, but I do not guarantee it.  I use 'grams' as the unit of weight; with an approximate conversion to ounces.

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For more recipes check out my internet cook book:  Easy Gourmet Dinners

Egg 'Noodles' with Tomato Prosciutto Sauce

We have always liked to have pasta as a first course - in the Italian tradition. 

After V became a Type 1 diabetic, having pasta as a first course and rice or potatoes with the main was more carbs than he wanted. 

These noodles were born. 

I found the idea for this in Tuscany The Beautiful, Cookbook. I was a little skeptical about how easy they would be to handle (the first one tore - I was too quick), but they were a breeze to make, stood up to the sauce very well and were delicious!

I used 3 eggs because we had this as a first course.  For a main course for two I would use 4 or 5, with everything else increased proportionately.

Egg "Noodles" with Tomato/Prosciutto Sauce

Noodles
3 eggs           195gr, 6.9oz
2 1/4 tsp flour           6.8gr, 2.4oz
4 1/2 tsp milk           22.5gr, .8oz
2 tsp oil            9gr, .32oz

Sauce
1/4 medium onion, about 1/4 cup           50gr, 1.7oz
2 thin slices Prosciutto, (1 - 2oz, 50gr) Serrano, Bayonne           60gr, 2.1oz
2 tsp olive oil           9gr, .32oz
1 cup tomato sauce           225gr, 8oz
1/2 tsp oregano
1/2 tsp basil

Garnish, optional
freshly shaved Parmesan
a few olives

Sauce: Finely chop the onion. Roughly chop the Prosciutto. Open tomato sauce. Heat olive oil in a small skillet. Add onion and ham and sauté until onion is transparent. Add tomato sauce and herbs, reduce heat and simmer for 15 minutes, uncovered. Stir occasionally. It should be chunky and thick.
Noodles: Put eggs in medium bowl and whisk well. Add flour, a little at a time, sprinkling it across the eggs, and whisking well after each addition. (Even better, have someone else add it while you whisk constantly) Try to avoid lumps. Add the milk and whisk well. Heat the oil in a medium nonstick skillet or omelet pan, 7 - 8" (20cm) in diameter, over medium heat. Add 1/3rd of the egg mixture, tilting pan to cover well. Let cook, undisturbed for 1 - 2 minutes, until cooked through and top is dry. With a spatula, carefully turn and cook on the other side for 30 seconds. Remove to a plate. Do not keep warm. Repeat twice more. When eggs are done, and cooled slightly, roll each up like a cigar and slice 1/2" (1.25cm) strips. Egg Noodles!
To Finish:  Divide strips in half. Place half in a bowl, spoon over 1/2 of the sauce and toss lightly. Arrange on a plate. Repeat with other half of strips. Garnish with shaved Parmesan and olives, if you have it, and serve.

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Entire Recipe / per serving
Calories:   564 / 282
Total Carbohydrates:    24 /12
   Dietary Fiber:    4 / 2
Total Fat:   48 / 24
   Saturated Fat:   13 / 6.5
Cholesterol:    866 / 433
Protein:    46 / 123
Calcium:  171 / 85.5
Sodium:    2724 / 1362

Glycemic Index:  low

I try to be accurate, but I do not guarantee it.  I use 'grams' as the unit of weight; with an approximate conversion to ounces.

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For more recipes check out my internet cook book:  Easy Gourmet Dinners.

Greek Olive and Feta Egg Muffins

Looking for an easy make-ahead snack for the Big Game?  Or anytime?

Try these little frittatas or egg muffins.

Make them bite-size for easy appetizers for a crowd.... 

Make them 'cupcake' size (as in the recipe) for a first course before dinner or a quick breakfast.

Greek Olive and Feta Mini Frittatas   makes 6 frittatas

3 eggs           195gr, 6.9oz
1.5oz  feta, cubed or crumbled           45gr, 1.6oz
18 Greek dry-cured black olives           35gr, 1.2oz
1 tbs snipped fresh oregano
1 tbs snipped chives
1 tsp olive oil or cooking spray if needed           4.5gr, .16oz
more olives for garnish

Oil or spray a nonstick muffin (tartlet) pan - one that holds 6, or use a silicone pan (which should not need any oil). Cut or crumble feta, divide evenly and place in muffin cups. Cut olives in half and place on feta. Snip herbs and divide between cups. Crack the eggs into a large bowl and whisk well. Using a ladle or spoon divide eggs evenly between the muffin cups. Bake at 400F (200C) for 14 - 17 minutes or until set. Frittatas will puff up considerably and then fall when removed from oven. Allow to cool 5 - 10 minutes before removing from pan - they will start to come away from the sides of the pan as they fall making them easier to get out. Serve, garnished with a few more olives, warm or at room temperature.

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Entire Recipe / per serving
Calories:   600 / 300
Total Carbohydrates:    10 / 5
   Dietary Fiber:    2 / 1
Total Fat:   47 / 23.5
Saturated Fat:   15 / 7.5
Cholesterol:    866 / 433
Protein:    31 / 15.5
Calcium:   372 / 186
Sodium:    2036 / 1018

Glycemic Index:  low

I try to be accurate, but I do not guarantee it.  I use 'grams' as the unit of weight; with an approximate conversion to ounces.

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For more recipes check out my internet cook book:  Easy Gourmet Dinners.

Egg Fu Yung; highs and lows

We seemed to have tamed the mysterious highs.... but now we have more mysterious lows.

One thing at a time.

How, you may wonder? 

Strangely enough we decreased the insulin and that seemed to decrease the highs.  Very counter-intuitive, but, sometimes a high can be caused by the liver spitting out glucose after an untreated low.

Nothing about this marches in a nice straight line.  It drives my precise little self bonkers!

As I add the nutrition info to my favorite recipes I am continually amazed at how many carbs are in vegetables, and how many calories are in the foods we eat.  Sometimes, I'm pleasantly surprised; sometimes, not so much....

But, as we should be eating between 250 and 350 (female; male) carbs per day for a healthy diet, so far, everything still fits nicely into our diet.

If you cook the rice with water or vegetable stock, you have a lovely vegetarian main course. The rice adds 'substance' to the egg although you really can't tell that it's there. The cabbage retains just enough crunch. They go together quickly if the rice is cooked in advance.

Egg Fu Yung (Chinese Pancakes with Cabbage & Brown Rice)

1/2 cup brown rice cooked, yielding 1 1/2 cups cooked rice           90gr, 3.2oz
1 cup stock or water           225gr, 8oz chicken broth
2 cups finely shredded cabbage           140gr, 5oz
1 medium onion           110gr, 3.9oz
1 rib celery           50gr, 1.8oz
3/4 cup water chestnuts, optional           100gr, 3.5oz
2 tbs soy sauce            32gr, 1.2oz
6 eggs          390gr, 13.8oz
4 tsp olive oil           18gr, .64oz

Cook brown rice in stock or water according to package instructions. (Or remove from fridge.)
Shred cabbage by cutting slice off of head, lay the slice cut side down and cut into 4ths, then, cutting across, slice1/8 inch thick. Do not use the core of the cabbage - you'll recognize it when you see it. Finely chop onion, celery and water chestnuts.
In large nonstick skillet heat 1 tsp olive oil and sauté cabbage, onion, celery and water chestnuts until cabbage is wilted and onions tender, 7 - 10 minutes. Put vegetables in a large bowl. Add rice to vegetables along with soy sauce and mix well. If rice was just cooked, let it cool a few minutes while you make the sauce - see below. In another bowl whisk 6 eggs. Add the eggs to the vegetable/rice mixture and stir well.
In same skillet heat remaining 1 tbs olive oil over medium-high heat. When pan is hot drop egg mixture by 1/3 cupfuls into pan to form patties. Fry until nicely browned, 5 – 7 minutes. Gently turn and brown the other side. When done, remove to a platter and keep warm in 250F (125C) oven while you make the rest. Serve with the sauce on the side.

Sauce

1 1/2 cup chicken broth           340gr, 12oz
1 1/2 tbs soy sauce           24gr, 8.5oz
1 tbs molasses (brown sugar could be substituted ...not as good, but...)           50gr, 1.8oz
2 tbs cornstarch (maizena) dissolved in 2 tbs water          16gr, .56oz

Heat chicken broth, soy sauce and molasses in small pan over medium-high heat, stirring well to mix in molasses. When hot, stir in cornstarch to thicken. Keep warm while making pancakes.

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Entire Recipe / per serving
Calories:    1530 / 765
Total Carbohydrates:    153 / 76.5
   Dietary Fiber:    15 / 7.5
Total Fat:    60 / 30
Saturated Fat:    15.3 / 7.65
Cholesterol:    1668 / 834
Protein:    70 / 35
Calcium:    424 / 212
Sodium:    4694 / 2347

Glycemic Index:  medium

I try to be accurate, but I do not guarantee it.  I use 'grams' as the unit of weight; with an approximate conversion to ounces.

Forest Mushroom Mini Frittatas; Mushrooming

I love wild or forest mushroom season!

I don't pick them myself as I haven't a clue what's edible and what kills.

I started learning, a few years ago when we lived in Andorra.  The mountain fields are full of all sorts of lovely, and not so lovely, mushrooms.

In Andorra, as in most of Europe, one can take their gathered mushrooms into the local pharmacy and the pharmacist will sort through them, discarding the poisonous ones - and giving a mini-lesson in mycology at the same time. 

Everyone I knew was out gathering, cooking and enjoying wild mushrooms.

It seemed the thing to do....

Until a famous, local mushroom-er, of some 20-odd years experience, died from a fresh, wild mushroom omelet.

His wife had made it for him, as usual, but she didn't have one herself, also as usual.

It seems she never had much faith in his abilities.

It seems she was right.

I hung up my mushroom basket after that.  I buy them in the local markets - and hope that they know what their doing.

You can use wild, cremini, or regular button mushrooms for these mini frittatas. They are good when made ahead and served at room temperature for a picnic, but tonight they'll be served warm with a roasted tomato to garnish.

Mushroom Mini Frittatas   

2 1/2oz (75gr) mushrooms wild or an interesting cultivated variety    75gr, 2.6oz
2 shallots    75gr, 2.6oz
1 clove garlic   3gr, .1oz
3 eggs    195gr, 6.9oz
1/2 cup Gruyère cheese or other cheese   60gr, 2oz
1 tsp dried thyme 
2 tsp olive oil    9gr, .3oz
butter or cooking spray
1 tomato    200gr, 7oz
1 tsp olive oil    4.5gr, .15oz
Olives for garnish optional - if you have them

Cut tomato in half. Place in a small baking dish, drizzle with oil and bake for 20 minutes.
Clean mushrooms, discard stems and chop caps. Mince shallots and garlic. In medium nonstick skillet sauté mushrooms, shallots and garlic in oil over medium-high heat until golden, 7 - 10 minutes. Remove from heat. Butter or spray a nonstick muffin (tartlet) pan - one that holds 6. If you're using silicone you don't need to. Divide mushrooms evenly between the cups. Slice the cheese then cut into smaller pieces. Divide evenly and place on top of mushrooms. Crack the eggs into a large bowl, add thyme and whisk well. Using a ladle or spoon divide mixture evenly between 6 muffin cups, spooning over mushrooms. Bake at 400F (200C) for 12 - 15 minutes or until golden and set. 
Frittatas will puff up considerably and then fall when removed from oven. Allow to cool 5 - 10 minutes before removing from pan - they will start to come away from the sides of the pan as they fall making them easier to get out. Serve with a tomato half and a garnish of olives, warm or at room temperature.

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Entire Recipe / per serving
Calories:    753 / 376.5
Total Carbohydrates:    26 / 13
   Dietary Fiber:    3 / 1.5
Total Fat:    53 / 26.5 
Saturated Fat:    21 / 10.5
Cholesterol:    889 / 444.5
Protein:    44 / 22
Calcium:    588 / 294
Sodium:    668 / 334

Glycemic Index:  low

I try to be accurate, but I do not guarantee it.  I use 'grams' as the unit of weight; with an approximate conversion to ounces.