Low Fat Broccoli Frittata

• 1 cup fat free cottage cheese
• 2 whole eggs
• 4 egg whites
• 5 ounces frozen chopped broccoli - thawed
• 1/2 teaspoon parsley flakes
• salt and pepper - to taste

 

Preheat the oven 375 degrees.

Prepare a 9-inch round baking pan by spraying the inside generously with cooking spray. In a large bowl, combine the cottage cheese, eggs and egg whites. Mix until foamy. Add the broccoli and mix well. Stir in the spices. Pour mixture into prepared baking pan. Cook for about 30 minutes or until golden brown and a toothpick inserted into the center comes out clean. (4 servings)

Low fat and packed with protein. Each serving has 188 calories, 14 grams protein and 2 grams total fat. For a variation, try replacing the broccoli with chopped spinach.

Check out more like this at Mr. Breakfast.com

Broiled Flank Steak

Ingredients:

2 lbs. Flank steak

1/4 C lime juice

Spices:

2 tsp. each: sea salt, black pepper, garlic powder

2 T dried parsley

Season flank steak with spices (1 tsp. each side) and parsley (1 T each side). Really rub the spices into the meat. Put seasoned flank steak in a ziplock bag or tupperware-type container. Pour lime juice over the steak. Let it sit at room temperature for about 15 minutes. Heat broiler. Place flank steak on a broiler pan and broil for about 5 minutes on each side. Thats it! Let it sit for about 5 minutes on the cutting board. Slice across the grain and serve! Serve this with steamed broccoli and baked sliced sweet potatoes.

From CrossFit Santa Cruz Central

Chocolate Fruit and Nut Bark

This one is for all my chocolate fans...a feel good, good for you fix!

Prep: 5 minutes  Chill: 10 minutes

Makes: about 10 servings

Bark should be kept in an airtight container in the fridge or a cool room. It will keep for up to 3 weeks.

3/4 cup dried cherries

1/2 cup unsalted pistachios

1/4 cup chopped crystalized ginger

7 ounces dark chocolate (60-70% cocoa solids), chopped into chunks

Directions:

1. Combine cherries, pistachios and ginger in medium bowl, mixing well. Line baking sheet with heavy-duty foil; chill pan.

2. Place chocolate in a double boiler or a heatproof bowl; cook over simmering water until chocolate is melted, stirring frequently (about 5 minutes). Stir in half of fruit mixture; spread onto prepared pan. Using a rubber spatula, spread chocolate mixture evenly into an 11x9-inch rectangle. Immediately sprinkly remaining fruit mixture evenly over top of the chocolate mixture; chill (about 10 minutes).

3. Break into 10 (3-inch) pieces; serve.

Serving Size: 1 piece. Calories 189, Fat 9g (sat 4g, mono 4g, poly 1g); Cholesterol 25g; Sugars 18g; Fiber 3g; Iron 1mg; Sodium 21mg; Calcium 17mg

Recipe from Health Magazine, December 2010 issue