Here’s a meal you can have for breakfast, lunch, or dinner… or maybe for your Father’s Day brunch (June 21, in case you were wondering). Thanks to Maris, from In Good Taste, for sharing. Her blog always has something tasty cooking, so check it out!

Ingredients:
Olive oil flavored cooking spray
1 small onion, sliced
4 eggs, beaten
4 egg whites, beaten
1/2 cup canned or jarred artichoke hearts, chopped
1 cup fresh baby spinach leaves, washed and stems trimmed
1/4 cup freshly grated parmesan cheese
Salt & Pepper, to taste

Directions:
1. Preheat oven to 350F. In a small skillet, heat cooking spray over medium-high heat. Sautee onions until they’ve started to caramelize into a deep, golden-brown color. Once they’e achieved desired doneness, remove from heat and set aside.

2. In a separate bowl, combine eggs and egg whites. Beat lightly until eggs are fully combined. Stir spinach, artichoke hearts, onions and half of the cheese into the egg mixture until all ingredients are blended.

3. Pour egg mixture into a 10″ cast iron skillet coated with olive oil or PAM spray (I used PAM spray to cut down on the oil and keep the recipe a little bit lighter).

4. Place skillet on stovetop over medium high heat and cook until the bottom of the fritatta has set but the top is still jiggly. Top with remaining parmesan cheese. Place in oven, and bake for about 20-25 minute or until fritatta is set and begins to brown.

Serves: 4

Calories: 170
Fat: 9 g.
Fiber: 2 g.
WW Points: 4 per serving

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Here’s a heart healthy brunch recipe that’s perfect for Mother’s Day… or whenever your heart desires. It’s from WomenHeart’s ALL HEART Family Cookbook and ToastToWomen.com – a website created by Clos du Bois Winery and WomenHeart: The National Coalition for Women with Heart Disease – to support women’s heart disease awareness.

Before we get to the recipe, check out how you can help. Visit ToastToWomen.com and send someone a free, personalized eToast. For every eToast sent, Clos du Bois will donate $1 to WomenHeart. So toast away! Now on to this mouthwatering, healthy recipe…

Asparagus Frittata

A lower-fat Canadian bacon is a great way to add some smoky meat flavor to this open-faced omelet – without all the fat and cholesterol of bacon or ham.

Ingredients:
2 tablespoons extra-virgin olive oil
2 shallots, finely chopped
2 ounces Canadian bacon, cut into thin strips
1 pound asparagus, trimmed and cut into 1” pieces
1 clove garlic, minced
1/4 teaspoon salt
1/4 teaspoon ground black pepper
1-1/2 cups egg substitute
1 cup shredded low-fat Jarlsberg cheese

Directions:
Preheat the broiler. Heat the oil in a large nonstick skillet over medium-high heat. Add the shallots, bacon and asparagus and cook, stirring occasionally, for 10 minutes, or until the asparagus is tender-crisp. Add the garlic, salt and pepper and cook for another minute. Stir in the egg substitute and 3/4 cup of the cheese. Cook, without stirring, for 5 minutes longer, or until the
bottom is lightly browned.

If your skillet is not heatproof, wrap the handle with foil. Sprinkle the remaining 1/4 cup cheese over the frittata. Broil 6” from the heat for 5 minutes, or until the cheese melts and the frittata is set.

Serves 6

Heart healthy ingredients: 4

Per serving: 161 calories, 71 calories from fat, 8 g total fat, 2 g saturated fat, 4 g monounsaturated fat, 2 g polyunsaturated fat, 10 mg cholesterol, 347 mg sodium, 7 g carbohydrates, 2 g fiber, 3 g sugar, 16 g protein

GETTING INTO THE THICK OF IT
If pencil-thin asparagus isn’t available or you prefer it thick, go ahead and buy the larger spears (they’re delicious grilled). Just snap off the woody ends and use a potato peeler to remove the tough outer layer and reveal the tender insides. (Not to worry; nearly all of the heart healthy benefits are stored inside.)

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After looking at nearly 200 studies that included millions of people, there are still some questions about how some foods affect the heart. Researchers found vegetables, nuts and the Mediterranean diet made the list of foods that are heart-healthy, while the list of foods bad for the heart featured starchy carbs like white bread and trans fats, which are in many cookies and French fries. But the study says there is no strong evidence yet about whether foods like meat, eggs and milk are good or bad for the heart.

Want more News Nuggets? Follow me on Twitter!

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Can eggs help your heart? Scientists from the University of Alberta in Canada have found that eggs produce proteins that mimic the action of blood pressure-lowering drugs, and that fried eggs are especially beneficial. Their research shows when eggs come in contact with stomach enzymes, they produce a protein that acts in the same way as Ace inhibitors.

Want more News Nuggets? Follow me on Twitter!

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Go guiltless! Using fat-free egg product, flour tortillas and Cheddar cheese instead of their full-fat cousins set this recipe apart.

From eatbetteramerica

Prep Time: 20 min
Start to Finish: 20 min
Makes:4 servings

Ingredients
1 large green bell pepper, chopped (1 cup)
1 large onion, chopped (1 cup)
1 3/4 cups fat-free egg product (from two 8-oz cartons)
1/3 cup fat-free (skim) milk
1/2 teaspoon salt
1/8 teaspoon pepper
4 fat-free flour tortillas (8 to10 inch)
1/2 cup shredded fat-free Cheddar cheese (2 oz)
1/4 cup chunky-style salsa

Directions
1. Spray 10-inch skillet with cooking spray; heat over medium heat. Add bell pepper and onions; cover and cook 4 to 6 minutes, stirring occasionally, until tender.

2. In medium bowl, mix egg product, milk, salt and pepper until well blended. Spray vegetables and skillet with cooking spray. Pour egg product mixture over vegetables; cook until set, occasionally stirring gently.

3. Meanwhile, heat tortillas as directed on package.

4. To serve, place warm tortillas on individual plates. Spoon scrambled egg mixture down center of each tortilla. Top each with cheese and salsa. Roll up tortillas.

Nutritional Information
1 Serving: Calories 280 (Calories from Fat 10); Total Fat 1g (Saturated Fat 0g, Trans Fat 0g); Cholesterol 0mg; Sodium 1290mg; Total Carbohydrate 45g (Dietary Fiber 5g, Sugars 7g); Protein 22g

[Reprinted with permission]

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They say breakfast is the most important meal of the day, so you might want to think twice before you gobble up the 920 calories and 60 grams of fat loaded into Hardee’s Country Breakfast Burrito. The restaurant chain rolled out its new menu item today. I think I am in shock.

The burrito is stuffed with two omelets loaded with bacon, sausage, ham, cheddar cheese, hash browns, and sausage gravy. Why would anyone want to do that to themselves?

Hardee’s makes no apologies for its mega-size burrito.

The Associated Press quotes the fast food chain’s marketing chief, Brad Haley, as saying, “We don’t try to hide what these are. When consumers go to other fast-food places they feel like they’ve got to buy two of their breakfast sandwiches or burritos to fill up. This is really designed to fill you up.”

But if that’s just not enough for you, don’t worry – Hardee’s offers its new burrito as a combo meal that includes coffee and hash browns. You can do the math here.

The USDA recommends a daily caloric intake ranging from 1,600 calories for sedentary women and older adults to 2,800 calories for teenage boys and active adults. Blow 920 calories right from the start and there’s no room for many of us to eat much more the rest of the day.

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