St. John's and MVP Health Care's Seasonal Flavors cooking demonstration and educational series on June 1 walked attendees through recipes for Fruit Salads and Specialty Breads. As always, Seasonal Flavors featured the use of local, seasonal ingredients to create delicious meals to share with family and friends!
Seasonal Flavors returns on September 14 with Fancy (and healthy) Finger Foods!
Crustless Smoked Turkey Ham and Spinach Quiche
Yields: 8 servings (1 wedge)
¾ cup cubed smoked turkey ham
½ cup chopped onion
? teaspoon freshly ground black pepper
¾ cup shredded reduced-fat Swiss cheese, divided
1 cup fresh baby spinach leaves
1 cup fat-free cottage cheese
½ cup evaporated fat-free milk
¼ cup shredded reduced-fat cheddar cheese
2 large eggs
2 large egg whites
½ cup all-purpose flour
1 teaspoon baking powder
Preheat oven to 350°.
Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add turkey ham, onion, and pepper to pan; sauté 4 minutes or until turkey ham is lightly browned.
Sprinkle ¼ cup shredded Swiss cheese in a 9-inch pie plate coated with cooking spray. Top with turkey ham mixture.
Combine remaining ½ cup Swiss cheese, spinach, and next 5 ingredients (through egg whites) in a large bowl; stir with a whisk.
Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and baking powder in a small bowl, stirring with a whisk. Add flour mixture to egg mixture, stirring with a whisk until blended. Pour egg mixture over turkey ham mixture.
Bake at 350° for 45 minutes or until a knife inserted in center of quiche comes out clean.
Nutrition Information: 132 calories/serving, 3.8 g total fat (2.1 g saturated fat,
0.0 g monounsaturated fat, 0.0 g polyunsaturated fat), 11.8 g total carbohydrates,
0.6 g fiber, 22.5 mg cholesterol, 441.3 mg sodium, 13.3 g protein
Lazy Weekend Frittata
Yields: 4 servings
2 medium-sized baking potatoes
1 cup chopped fresh mushrooms
1/2 cup chopped broccoli florets
2 scallions, chopped
1/3 cup chopped red bell pepper
1 garlic clove, crushed
1/8 teaspoon crushed red pepper
3 whole eggs
3 egg whites
1/4 cup low-fat milk
Preheat oven to 400 degrees F. Bake the potatoes for about 1 hour, or in the microwave oven on high power for 7 to 10 minutes, until tender. Cut into 1/2-inch chunks.
Coat a large nonstick skillet with cooking spray and heat over medium-high heat. Add the potatoes, mushrooms, broccoli, scallions, bell pepper, garlic, and crushed red pepper. Cook for 2 to 3 minutes, stirring occasionally, or until the vegetables are tender and the potatoes are lightly browned.
Meanwhile, in a medium-sized bowl, whisk together the eggs, egg whites, and milk.
Reduce the skillet heat to medium-low and add the egg mixture. As the mixture begins to set, push the ends slightly toward the center, allowing the liquid to run to the edges of the skillet. Reduce the heat to low and cover the skillet.
Allow to cook for 8 to 9 minutes, or until the eggs are set, then slide the frittata out of the pan and onto a serving plate. Cut into 4 wedges and serve immediately.
Nutrition Information: 159.9 calories/serving, 4 g total fat (1.3 g saturated fat,
1.4 g monounsaturated fat, 0.8 g polyunsaturated fat), 20.7 g total carbohydrates,
2.1 g fiber, 140.4 mg cholesterol, 110.8 mg sodium, 10.4 g protein
Oven Baked Blueberry Pancake
Yields: 4 servings
1 cup all purpose-flour
3 Tablespoons plus 1 teaspoon granulated sugar
1½ teaspoons baking powder
¾ low fat milk
1 large egg, room temperature
2 Tablespoons unsalted butter, melted, plus 1 Tablespoon for pan
1 cup blueberriesConfectioner’s sugar, for servingMaple syrup, for serving
Preheat oven to 375 degrees with rack in the upper third. Place a 10-inch cast-iron skillet (or other non-stick ovenproof pan) in oven.
Whisk together flour, 3 tablespoons granulated sugar, and baking powder in a bowl.
Whisk together milk, egg, and melted butter in another bowl. Whisk milk mixture into flour mixture until just combined.
Remove skillet from oven and add remaining 1 tablespoon of butter, swirling to coat. Pour in batter and smooth top with a spatula. Sprinkle evenly with blueberries and remaining 1 teaspoon of granulated sugar.
Bake until golden brown and cooked through, about 25 minutes. Remove from oven; let cool 5 minutes before dusting with confectioner’s sugar and serving with syrup
Nutrition Information: 263.4 calories/serving, 10.3 g total fat (6.1 g saturated fat,
2.9 g monounsaturated fat, 0.6 g polyunsaturated fat), 37.3 g total carbohydrates,
2 g fiber, 72.6 mg cholesterol, 226.9 mg sodium, 6.4 g protein