HOT & HEALTHY EGGPLANT PARMIGIANA ROLL

1 LG EGGPLANT, CUT INTO 1/4 SLICES
3 LG EGGS, LIGHTLY BEATEN INTO EGG WASH
SEASON TO TASTE
6 FRESH BASIL LEAVES (OPTIONAL)
4 CUPS ITALIAN BREAD CRUNBS
1/2 CUP OLIVE OIL
6 WHOLE GRAIN ITALIAN ROLLS, WARMED
1 CUP 2% MOZZARELLA, SHREDDED
2 CUPS HEATED MARINARA SAUCE


COMPLETELY COVER AND SOAK EGGPLANT SLICES IN WARM WATER FOR 1 HOUR.


REMOVE FROM WATER, PAT DRY WITH PAPER TOWEL AND DIP IN EGG WASH.


THEN COVER EACH ENTIRELY WITH BREAD CRUMBS.


DISCARD EXCESS EGG WASH AND BREAD CRUMBS.


IN A LARGE SKILLET OVER MEDIUM HEAT, ADD A LITTLE OLIVE OIL TO COAT THE BOTTOM.  ADD SLICES AND COVER UNTIL THEY BEGIN TO BECOME TRANSLUCENT.


TURN EACH SLICE AND COOK COVERED UNTIL ALL IS COMPLETELY TENDER.


REMOVE FROM FRYING PAN AND PLACE ON PAPER TOWEL PLATE TO SOAK UP EXCESS OIL.


DIVIDE  THREE SLICES EACH ON WARMED ITALIAN ROLLS.


LAYER A SPOON OF HOT MARINARA AND COVER WITH MOZZARELLA.


ONCE CHEESE MELTS SERVE.


COULD ALSO TOP WITH SOME FRESH BASIL. 


MAKES 6 AWESOME ITALIAN SANDWICHES.

MINI GLUTEN FREE SPINACH & PEPPER QUICHE

1 CUP EGG BEATERS
1/2 CUP 1% MILK
1/2 CUP FROZEN CHOPPED SPINACH, THAWED AND DRAINED
1/4 CUP BELL PEPPERS (RED, YELLOW OR GREEN), DICED
1/2 CUP SHREDDED CHEDDAR
SALT & PEPPER TO TASTE


PREHEAT OVEN TO 350 DEGREES.


MIX ALL INGREDIENTS.  POUR EQUALLY IN 6 GREASED MUFFIN CUPS.  BAKE FOR ABOUT 30 MINUTES OR UNTIL PUFFED UP AND GOLDEN AND A KNIFE COMES OUT CLEAN FROM THE CENTER.  


SERVE HOT.


MAKES 6 MINI QUICHES.

VEGGIE CHILI MAC

I TRIED THIS THE OTHER NIGHT AND IT WAS FANTASTIC! TONS OF FIBER!!!! WOW!!!!


3/4 POUND WHOLE GRAIN RIGATONI
1 TEASPOON OLIVE OIL
3 GARLIC CLOVES, CHOPPED
1 SMALL YELLOW ONION, CHOPPED
1 POUND VEGGIE CRUMBLE
1 3/4 TEASPOON GROUND CUMIN
1 CUP CORN KERNELS
1 SMALL ZUCCHINI, SLICED HALF MOONS
1 CAN 28OZ DICED TOMATOES
1/4 CUP CHEDDAR CHEESE, GRATED




IN A LARGE POT OF BOILING SALT WATER, COOK PASTA ACCORDING TO PACKAGE INSTRUCTIONS.  DRAIN AND RETURN TO POT.  MEANWHILE, IN A LARGE SKILLET HEAT OIL OVER MEDIUM.  ADD GARLIC AND ONION AND COOK UNTIL ONION IS TRANSLUCENT, 3 MINUTES.


INCREASE HEAT TO MEDIUM-HIGH, ADD VEGGIE CRUMBLE, AND HEAT THROUGH ABOUT 5 MINUTES.  ADD CUMIN AND COOK UNTIL FRAGRANT, 1 MINUTE.  SEASON WITH SALT AND PEPPER.  ADD CORN AND ZUCCHINI AND COOK UNTIL ZUCCHINI IS CRISP & TENDER, ABOUT 2 MINUTES.  ADD TOMATOES AND JUICE, BRING TO A SIMMER, AND COOK UNTIL MIXTURE IS HEATED THROUGH, ABOUT 3 MINUTES.  SEASON TO TASTE WITH SALT & PEPPER.  DIVIDE PASTA AMONG FOUR BOWLS, TOP WITH VEGGIE MEAT SAUCE, AND SPRINKLE WITH CHEESE.


MAKES 4 SERVINGS.

INTRODUCING THE SUOS VIDE PROFESSIONAL

A MUST WATCH VIDEO.  THANKS TO YOUTUBE AND PHILIP PRESTON!!!! 

EXPLOSIVE DEVILED EGGS

6 HARD COOKED EGGS
1/3 CUP MEDIUM SALSA
3 TABLESPOONS SOUR CREAM
3 TABLESPOONS GREEN ONIONS, MINCED
1 TABLESPOON BLACK OLIVES, DRIED & CHOPPED
1 TEASPOON LEMON JUICE
1 RED MINI BELL PEPPER, RINGS FOR GARNISH


REMOVE SHELL AND CUT IN HALF LENGTHWISE.


REMOVE YOLKS AND SET WHITES ASIDE.


IN A BOWL, MASH YOLKS WITH A FORK.


STIR IN REMAINING INGREDIENTS UNTIL BLENDED WELL.


REFILL WHITES, USING ONE HEAPING TABLESPOON OF YOLK MIXTURE FOR EACH HALF.


WRAP AND REFRIGERATE.


GARNISH AND SERVE.


MAKES 12 EXPLOSIVE DEVILED EGGS.

THE HEALTHIEST VEGETABLE OMELET EVER

1/4 CUP RED BELL PEPPERS, DICED

1/4 CUP YELLOW BELL PEPPERS, DICED

1/4 CUP MUSHROOMS, SLICED

1/4 CUP RED ONION, DICED

1/4 CUP TOMATO, DICED

3 EGGS
3 EGG WHITES
2 TABLESPOONS WATER
NON STICK SPRAY


SAUTE THE PEPPERS, ONIONS AND MUSHROOMS IN A SMALL PAN COATED WITH NON-STICK SPRAY UNTIL THEY ARE COOKED THROUGH.  ADD TO THE DICED TOMATOES AND SET ASIDE.


MIX EGGS, EGG WHITES AND WATER IN A LARGE BOWL WITH A WISK UNTIL THEY BEGIN TO LIGHTEN IN COLOR.  THIS WILL ENSURE LIGHTER AND FLUFFIER OMELET.


HEAT A MEDIUM PAN OVER MEDIUM-HIGH HEAT, COAT WITH NON-STICK SPRAY.  POUR THE EGGS INTO THE PAN AND STIR VIGOROUSLY FOR A FEW SECONDS.  LET THE THE EGGS SET AND THEN EGG THE VEGETABLES TO ONE HALF AND FOLD OTHER HALF OVER AND SERVE.


MAKES ONE LARGE HEALTHY OMELET.

ONE HOUR ROASTED BEEF TENDERLOIN

3 POUNDS BEEF TENDERLOIN
2 TABLESPOON CANOLA OIL
2 GARLIC CLOVES, MINCED
1 TABLESPOON CRACKED BLACK PEPPER
1/2 TEASPOON KOSHER SALT
4 SPRIGS FRSH ROSEMARY
4 SPRIGS FRESH OREGANO
4 SPRIGS FRESH THYME


FRESH THYME SPRIGS (GARNISH)


PREHEAT OVEN TO 250 DEGREES.  DRIZZLE TENDERLOIN WITH OIL.  RUB MINCED GARLIC EVENLY OVER THE SURFACE OF THE MEAT.  SPRINKLE WITH SALT & PEPPER.


PLACE ROSEMARY, OREGANO, AND THYME SPRIGS IN THE BOTTOM OF A 13 X 9 BAKING PAN.  ADD A ROASTING RACK & PLACE TENDERLOIN ON RACK.


ROAST UNCOVERED FOR 20 MINUTES.  INCREASE TEMPERATURE TO 425.  ROAST UNTIL THERMOMETER THAT IS PLACE IN THICKEST PART READS 135.  


REMOVE FROM OVEN.  COVER LOOSELY WITH FOIL AND LET SIT FOR 10 MINUTES.


SERVE WITH HORSERADISH CREAM & FRESH THYME SPRIGS.


MAKES ENOUGH FOR 10 SERVINGS.

ISLAND OF CAPRI SANDWICH

2 TEASPOONS WHITE WINE VINEGAR 
2 TOMATOES, 1/4 INCH SLICES
1 LOAF FRENCH BREAD
1 CLOVE GARLIC, HALVED
1 UN-PEELED EGGPLANT, CUT CROSSWISE 1/2 INCH SLICES
1 WHITE ONION, 1/4 INCH SLICES
VEGETABLE COOKING SPRAY
2 TABLESPOONS CHOPPED FRESH BASIL
1 TABLESPOON CHOPPED KALAMATA OLIVES
2 SLICES PROVOLONE CHEESE, HALVED


DRIZZLE VINEGAR OVER TOMATO SLICES, AND SET ASIDE.
SLICE BREAD IN HALF LENGTHWISE; PLACE, CUT SIDE UP, ON A BAKING SHEET.


BROIL BREAD 3 INCHES FROM HEAT FOR 30 SECONDS OR UNTIL LIGHTLY BROWNED.


RUB GARLIC ON CUT SIDES OF BREAD HALVES; DISCARD GARLIC.


ARRANGE EGGPLANT AND ONION SLICES IN A SINGLE LAYER ON A BAKING SHEET COATED WITH COOKING SPRAY; LIGHTLY COAT EGGPLANT AND ONION WITH COOKING SPRAY.


BROIL 3 INCHES FROM HEAT 5 MINUTES; TURN SLICES OVER, AND BROIL AN ADDITIONAL 5 MINUTES OR UNTIL LIGHTLY BROWNED.


ARRANGE EGGPLANT AND TOMATO ON BOTTOM HALF OF BREAD.


TOP WITH BASIL AND OLIVES, SET ASIDE.


ARRANGE ONION SLICES AND PROVOLONE CHEESE ON CUT SIDE OF TOP HALF OF BREAD, AND BROIL 3 INCHES FROM HEAT UNTIL CHEESE MELTS.


PLACE ON TOP OF BOTTOM HALF.


CUT AND SERVE.


MAKES ENOUGH FOR 2.

Which oil should/shouldn't I use to fry food?

Olive oil is considered to be the healthiest of all of the cooking oils, the problem with olive oil is that it can not take the heat, it has what is called a low smoke level which makes it unsuitable for frying.

Canola oil has long been labeled as the oil of choice because it is high in monounsaturated fat and low in saturated fat which makes it desirable, saturated fats are the "bad fats" and "monounsaturated fats" are the good fats, it also has a high resistance to heat (high smoke level).

Lately however there has been a lot of controversy over Canola oils health benefits. I would recommend doing research on all oils to form your own opinion. 

Peanut oil is considered to be one of the best for healthy deep fryers because it is a natural oil that is high in monounsaturated fat, low in saturated fat and has a good resistance to heat.

Oil is an important part of the healthy fryer puzzle, some types are better than others because of the types of fat they contain. Another very important part of the picture is fat absorption. Regardless of the type of cooking oil used, oil absorption is a critical factor, as you have already guessed less is better.

I hope you have enjoyed this and think twice before reaching for that oil to fry foods.