2 Savory Egg Dishes from Supercharged!
Find a Conversation
2 Savory Egg Dishes from Supercharged!
| Wed, 05-07-2008 - 6:54am |
2 Savory Egg Dishes from Supercharged!
Eating a healthy breakfast each morning is an important part of the South Beach Diet since it keeps blood sugar balanced and sets the tone for the rest of the day. These flavorful breakfast options, which feature eggs for protein and a blend of spices for a little kick, are from Dr. Agatston's new book, The South Beach Diet Supercharged.
Spanish Artichoke "Tortilla" (Phase 1)
Makes 4 servings
Description
In Spain and parts of South America, tortillas are frittata-like dishes typically made with potatoes. They're a cafC) staple and often served as tapas. In this Phase 1 variation, we've replaced the potatoes with tasty artichoke hearts. Make the tortilla for breakfast, or serve it with your favorite salad for a light lunch or dinner.
Prep time: 10 minutes
Cook time: 50 minutes
Ingredients
1 tablespoon extra-virgin olive oil
2 medium onions, thinly sliced
2 garlic cloves, minced
1/4 teaspoon salt
1 (9-ounce) package frozen baby artichoke hearts, thawed and quartered
1/2 teaspoon paprika
1/8 teaspoon cayenne
3 large eggs plus 3/4 cup fat-free egg substitute, lightly beaten
Instructions
In a medium nonstick skillet, heat oil over medium heat. Add onions, garlic, and salt. Cook, stirring occasionally, 5 minutes, or until onions begin to soften. Cover, reduce heat to medium-low, and cook until onions are very tender, about 15 minutes longer.
Add artichoke hearts, paprika, and cayenne; cook, uncovered, until artichokes are heated through, about 5 minutes. Pour eggs over vegetables, cover, and cook over low heat until set, about 20 minutes.
Uncover the pan and place a large plate over the skillet. Carefully invert the pan and release tortilla onto the plate. Slide inverted tortilla back into the skillet and continue cooking until bottom is golden brown, 5 to 7 minutes. Transfer to a serving plate and cut into quarters. Serve warm.
Nutritional information
163 calories
8 g fat (2 g saturated fat)
12 g carbohydrate
11 g protein
5 g fiber
336 mg sodium
Eggs Frijoles (Phases 2 and 3)
Makes 4 servings
Description
Chock-full of protein, this South-of-the-Border egg and bean dish makes for a healthy, satisfying, and delicious wake-up meal.
Prep time: 15 minutes
Cook time: 20 minutes
Ingredients
1 tablespoon plus 1 1/2 teaspoons extra-virgin olive oil
1 large onion, chopped
3 garlic cloves, minced
1 tablespoon dried oregano
2 (14 1/2 ounce) cans no-salt-added pinto beans, rinsed and drained
1/8 teaspoon cayenne
4 (8-inch) whole-wheat tortillas
4 large eggs, lightly beaten
1 cup fresh salsa
Instructions
In a large nonstick skillet, heat 1 tablespoon of the oil over medium heat. Add onion, garlic, and oregano; cook, stirring occasionally, until onion is softened, about 7 minutes. Add beans and cayenne. Simmer, stirring occasionally, until beans are warmed through and flavorful, 10 to 12 minutes. Cover to keep warm.
While the beans are cooking, warm the tortillas according to package directions.
Five minutes before beans are done, in a medium nonstick skillet, heat remaining 11/2 teaspoons oil over medium heat. Add eggs and scramble just until cooked, 3 to 5 minutes; remove from heat.
Divide beans among tortillas and top with eggs and salsa. Roll up to serve.
Nutritional information
345 calories
11 g fat (2 g saturated fat)
49 g carbohydrate
17 g protein
10 g fiber
460 mg sodium
Intrigued? Click here to learn more about the Supercharged book and related products.
Eating a healthy breakfast each morning is an important part of the South Beach Diet since it keeps blood sugar balanced and sets the tone for the rest of the day. These flavorful breakfast options, which feature eggs for protein and a blend of spices for a little kick, are from Dr. Agatston's new book, The South Beach Diet Supercharged.
Spanish Artichoke "Tortilla" (Phase 1)
Makes 4 servings
Description
In Spain and parts of South America, tortillas are frittata-like dishes typically made with potatoes. They're a cafC) staple and often served as tapas. In this Phase 1 variation, we've replaced the potatoes with tasty artichoke hearts. Make the tortilla for breakfast, or serve it with your favorite salad for a light lunch or dinner.
Prep time: 10 minutes
Cook time: 50 minutes
Ingredients
1 tablespoon extra-virgin olive oil
2 medium onions, thinly sliced
2 garlic cloves, minced
1/4 teaspoon salt
1 (9-ounce) package frozen baby artichoke hearts, thawed and quartered
1/2 teaspoon paprika
1/8 teaspoon cayenne
3 large eggs plus 3/4 cup fat-free egg substitute, lightly beaten
Instructions
In a medium nonstick skillet, heat oil over medium heat. Add onions, garlic, and salt. Cook, stirring occasionally, 5 minutes, or until onions begin to soften. Cover, reduce heat to medium-low, and cook until onions are very tender, about 15 minutes longer.
Add artichoke hearts, paprika, and cayenne; cook, uncovered, until artichokes are heated through, about 5 minutes. Pour eggs over vegetables, cover, and cook over low heat until set, about 20 minutes.
Uncover the pan and place a large plate over the skillet. Carefully invert the pan and release tortilla onto the plate. Slide inverted tortilla back into the skillet and continue cooking until bottom is golden brown, 5 to 7 minutes. Transfer to a serving plate and cut into quarters. Serve warm.
Nutritional information
163 calories
8 g fat (2 g saturated fat)
12 g carbohydrate
11 g protein
5 g fiber
336 mg sodium
Eggs Frijoles (Phases 2 and 3)
Makes 4 servings
Description
Chock-full of protein, this South-of-the-Border egg and bean dish makes for a healthy, satisfying, and delicious wake-up meal.
Prep time: 15 minutes
Cook time: 20 minutes
Ingredients
1 tablespoon plus 1 1/2 teaspoons extra-virgin olive oil
1 large onion, chopped
3 garlic cloves, minced
1 tablespoon dried oregano
2 (14 1/2 ounce) cans no-salt-added pinto beans, rinsed and drained
1/8 teaspoon cayenne
4 (8-inch) whole-wheat tortillas
4 large eggs, lightly beaten
1 cup fresh salsa
Instructions
In a large nonstick skillet, heat 1 tablespoon of the oil over medium heat. Add onion, garlic, and oregano; cook, stirring occasionally, until onion is softened, about 7 minutes. Add beans and cayenne. Simmer, stirring occasionally, until beans are warmed through and flavorful, 10 to 12 minutes. Cover to keep warm.
While the beans are cooking, warm the tortillas according to package directions.
Five minutes before beans are done, in a medium nonstick skillet, heat remaining 11/2 teaspoons oil over medium heat. Add eggs and scramble just until cooked, 3 to 5 minutes; remove from heat.
Divide beans among tortillas and top with eggs and salsa. Roll up to serve.
Nutritional information
345 calories
11 g fat (2 g saturated fat)
49 g carbohydrate
17 g protein
10 g fiber
460 mg sodium
Intrigued? Click here to learn more about the Supercharged book and related products.


