WHAT YOU NEED: 

INSTRUCTIONS 

1. Combine 1/4 cup egg, onion and parmesan cheese in potatoes. Spread into a 9″ pie plate.
2. Bake un-covered a 400 for 35-40 minutes until golden.
3. Reduce oven to 350.
4. Saute zucchini and garlic in hot oil until zucchini is crisp.  Cool slightly.
5. Place cheese slices in the bottom of crust and arrange zucchini over cheese.
6. In a small bowl combine remaining egg, milk, oregano, salt and pepper.
7. Pour over zucchini.
8. Bake at 350º,  25-30 minutes until filling is set.
9. Cool 10 minutes before serving.

WHAT YOU NEED: 

INSTRUCTIONS 

1. Chop off both ends of the bitter melon and slit it lengthwise. With a spoon gently remove the seeds and the pith from the vegetable and discard. Cut into pieces about a quarter inch thick. To remove some of the bitterness, add the pieces to boiling water and blanch them for 2 minutes then quickly put them in a bowl of ice water to stop the cooking process. This step is optional but if you never tried bitter melon before you may want to do this.
2. Add the black beans, garlic and ginger to a bowl. With the bottom of a fork mash them together until it forms a paste.
3. In a separate bowl, whisk in the soy sauce and chili sauce (if using) into the egg whites.
4. Heat the oil in a skillet (use a nonstick skillet if preferred). Heat the oil to very hot. Add the black bean mixture and stir around for 30 seconds or so. Add the bitter melon to the skillet (after it was removed from the ice water and dried off) and mix well with the black beans mixture.
5. Grind some fresh pepper and set the heat to low and cover for 5 minutes. After the 5 minutes is up remove the bitter melon from the skillet.
6. Add more oil to the skillet (if necessary) and scramble the Eggology egg whites.  After the eggs whites are done add the bitter melon back to the skillet and mix it well with eggs whites. Remove and serve.

So meaty and juicy, you'd swear these were made with beef!

Servings: 4

WHAT YOU NEED: 

INSTRUCTIONS 

1. Heat olive oil in 12-inch nonstick skillet over moderately high heat for 1 minute. Add chopped onion and garlic and sauté, stirring occasionally, until limp and golden- about 3 minutes.
2. Add mushrooms and sauté, stirring now and then, until mushrooms soften and brown- about 4 minutes. Transfer mushroom mixture to a large bowl and cool 10 minutes.
3. Using wooden spoon, mix salt, pepper and bread crumbs into mushroom mixture. Add Eggology egg whites and mix thoroughly.
4. Scoop up mixture by ½-cup measure, then using hands, shape into four patties about ¾-inch-thick.
5. Wipe out skillet, spray with nonstick spray, and set over moderate heat. Add patties and brown about 3 minutes on each side.
6. Serve on buns and add desired condiments.

WHAT YOU NEED: 

INSTRUCTIONS 

1. Preheat oven to 350 degrees. Line a large, rimmed baking sheet with parchment paper. Rub the entire fish liberally with olive oil.
2. With a hand-held or stand mixer, whip Eggology egg whites until they form soft peaks. Fold in the kosher salt, being careful not to over mix. Spoon one-third of the mixture lengthwise in the center of the prepared baking sheet. Place the fish on top. Stuff the cleaned belly of the fish with fresh herbs and lemon slices. Spoon the remainder of the salt mixture over the fish to cover it completely. Bake for 25 minutes at 350 degrees. Transfer baking sheet to a warm place and let rest for 15 minutes. Crack and remove the salt crust.
3. Fillet the fish by peeling off and discarding the skin and removing the cooked fish from above the bones with a spatula or large serving fork. Gently pull the bones up and away from the fish, exposing the bottom fillet. Serve with olive oil, halved lemons and coarse sea salt.

WHAT YOU NEED: 

INSTRUCTIONS 

1. In a large saucepan, combine the chicken, vegetables, and gravy. Bring to a boil and season with the fresh cracked pepper.
2. In the meantime, place the two rounds of pie dough on a floured surface and allow them to come to room temperature. Then sprinkle each round with a half cup of the shredded cheese and press it into the dough.
3. Flip the dough over and place half of the chicken mixture on each round. You will only want to place the filling on one half of the dough, making sure to leave room to crimp the edges.
4. Fold the dough over and crimp the edges with a fork. Carefully place the pockets on a nonstick cookie sheet and brush with the Eggology egg whites.
5. Cut slits into the top of each pocket and bake in a 425 degree oven for 15 to 20 minutes or until golden brown.

Servings: 4

WHAT YOU NEED: 

INSTRUCTIONS 

1. Heat oven to 450 degrees F. Place racks over 2 baking sheets; set aside.
2. Place flour and Eggology egg whites in separate shallow glass dishes. Whisk whites until foamy.
3. Place panko, Parmesan and Old Bay on a separate glass plate; stir to combine.
4. Coat zucchini in flour, dip into egg whites, then coat with panko mixture. Place on rack and coat lightly with nonstick cooking spray; set aside.
5. In a small bowl, whisk mayonnaise, vinegar and hot pepper sauce. Divide in half; set one half aside. Brush one side of tilapia fillets with mayonnaise mixture and place that side down in flour. Brush top side of fillets with mayonnaise mixture and carefully flip over into flour. Dip in egg whites; coat with panko mixture. Place fillets on second rack. Coat lightly with nonstick cooking spray.
6. Place zucchini in oven. Bake at 450 degrees F for 3 minutes, then add fish and cook 15 more minutes or until fish flakes easily. Serve with reserved mayonnaise mixture.
   

WHAT YOU NEED: 

INSTRUCTIONS 

1. In a blender or food processor, whirl bread to make coarse crumbs. Sprinkle 1/2 cup of the crumbs evenly over bottom of a greased 1 1/2- to 2 1/2-quart baking dish or deep 9-inch (23-cm) pie pan. Set dish and remaining crumbs aside.
2. In a wide nonstick frying pan, combine onion, garlic, and 1/4 cup water. Cook over medium-high heat, stirring often, until onion is soft (about 5 minutes); add water, 1 tablespoon at a time, if pan appears dry. Add broth and cheese; reduce heat to medium and cook, stirring, until cheese is melted. Sprinkle flour and white pepper over cheese mixture and stir until blended. Remove pan from heat and stir in spinach.
3. In a medium-size bowl, whisk Eggology egg whites, 1/2 cup of the sour cream, and applesauce until very well blended. Stir egg mixture into spinach mixture.
4. Spoon into prepared dish; sprinkle with remaining crumbs. Bake in a 375 degree F oven until edge of pie is browned and center feels firm when lightly pressed (about 40 minutes). Let stand for about 5 minutes before serving.
5. Meanwhile, in a small bowl, combine remaining 1 cup sour cream, sugar, and nutmeg. Beat until smoothly blended. To serve, offer sour cream sauce to spoon over pie.

WHAT YOU NEED: 

INSTRUCTIONS 

1. Preheat oven to 400 degrees F.
2. Combine first 6 ingredients in a shallow dish, stirring with a whisk. Place egg whites in a shallow dish. Place cornflakes in a shallow dish.
3. Working with one fish strip at a time, dredge in flour mixture. Dip in egg whites; dredge in cornflakes. Place on a baking sheet coated with cooking spray. Repeat procedure with remaining fish strips, flour mixture, Eggology egg whites, and cornflakes. Lightly coat fish strips with cooking spray. Bake at 400 degrees F for 10 minutes or until done, turning once.
4. Combine hot sauce, pepper sauce and Worcestershire sauce in a small saucepan; bring to a boil. Reduce heat, and simmer 1 minute. Remove from heat; stir in butter. Drizzle hot sauce mixture over fish. Serve with ranch dressing, celery, and carrots.

WHAT YOU NEED: 

INSTRUCTIONS 

1. Preheat oven to 400 degrees F. 
2. Butter and coat the ramekins with the bread crumbs.
3. Boil the asparagus until just tender.
4. Run the asparagus under cold water to stop the cooking process.
5. Melt the butter in a pan.
6. Add the shallot and saute until just tender, about 3-5 minutes.
7. Add the garlic and thyme and saute until fragrant, about 1 minute.
8. Puree the asparagus, and shallots in a food processor.
9. Melt the butter in a small sauce pan.
10. Add the flour and stir to mix.
11. Add the milk, nutmeg, mustard, salt and pepper and whisk until it thickens.
12. Add the cheese and mix it in as it melts and remove from the heat.
13. Mix the cheese mixture and asparagus mixture together.
14. Beat the Eggology egg whites in a bowl until just stiff.
15. Fold the Eggology egg whites into the cheese and asparagus mixture.
16. Pour the batter into the ramekins, place the ramekins into a baking dish and fill the baking dish with hot water up to half the height of the ramekins.
17. Bake in a preheated 400 degrees F for 10 minutes, reduce the heat to 350F and bake for another 15 minutes.

WHAT YOU NEED: 

INSTRUCTIONS 

1. Combine first 3 ingredients in a small bowl. Rub miso mixture over both sides of chicken breast halves.
2. Wrap each breast half securely in plastic wrap. Arrange the packets in steamer rack; place rack in a Dutch oven.
3. Steam packets, covered, 20 minutes or until done. Remove packets from steamer; let stand 5 minutes. Remove chicken from packets, reserving liquid from packets. Dice chicken; set aside. Discard water in pan; wipe pan dry with a paper towel.
4. Place a large nonstick skillet coated with cooking spray over medium-high heat until hot. Add Eggology egg whites, and cook 2 minutes or until done. Remove egg whites from skillet; coarsely chop.
5. Add reserved cooking liquid, chicken, onion, carrot, and fish sauce to Dutch oven, and bring to a boil. Reduce heat to medium; cook 5 minutes or until liquid almost evaporates. Add rice, mushrooms, parsley, green onions, and soy sauce; cook 3 minutes. Stir in egg whites and spinach.

WHAT YOU NEED: 

INSTRUCTIONS 

1. Preheat oven to 450 degrees F.
2. In a shallow dish, mix together flour, salt, and pepper.
3. Beat Eggology egg whites until frothy.
4. To bread the filets, dip them in flour (shake off the excess) then into the egg whites, and lastly into the bread crumb/cornmeal mixture.
5. Place filets in a greased shallow baking dish or a baking sheet, and drizzle with olive oil (optional).
6. Bake for 15 minutes or until the fish flakes easily with a fork.

WHAT YOU NEED: 

INSTRUCTIONS 

1. To make the sherry dressing, place the vinegar, oil, sugar, salt and pepper into a bowl and stir to combine. Set aside.
2. Place the chicken, garlic, paprika, fennel seeds and oil in a bowl and toss well to combine. Heat a large nonstick frying pan over high heat and cook the chicken for 2-3 minutes each side or until cooked through. Set aside and keep warm.
3. Place the flour, salt and pepper in a bowl. Dip the fennel into the Eggology egg whites and press into the flour mixture. Heat 2 tsp of oil in a large frying pan over high heat. Shallow fry the fennel in batches for 2 minutes or until golden.
4. Drain on absorbent paper. Arrange on plates with the chicken and baby cos and spoon over the sherry dressing to serve.

WHAT YOU NEED:

INSTRUCTIONS

1.  Soak the Romertopf clay baker and it lid in cold water.
2. Whisk together the breadcrumbs and goatmilk powder. Add the other (non-meat) ingredients and whisk to blend well. Let sit for 10 to 15 minutes to let things hydrate.
3. Add the meat and form into a loaf. Place in pot and cover. Place pot in a cold oven and turn on at 450 degrees.

WHAT YOU NEED: 

INSTRUCTIONS 

1. Place tomatoes, mushrooms, red peppers, carrots, onion, wine or grape juice, garlic, honey, basil, rosemary, oregano, thyme, and black pepper in a large, heavy saucepan. Simmer for 20 minutes.
2. Preheat oven to 350 degrees.
3. Mix together the Eggology egg whites and the ricotta or cottage cheese. Set aside.
4. To assemble, place a layer of tomato sauce in the bottom of a 9-by-13 inch casserole. Cover the sauce with a layer of cooked lasagna noodles. Spread ricotta-egg mixture over noodles and top with a layer of spinach. Add another layer of noodles, another layer of sauce, and finish with grated mozzarella.
5. Bake for 35 minutes. Let stand for 15 minutes before cutting.

Calories per serving: 227Carbohydrates: 36 g Fat: 1 g Dietary Fiber: 4.3 g

Cholesterol: 3.8 mg Sodium: 264 mg Protein: 15 g

Serves: 6 (appetizer portions)
Preparation time: 15 minutes (plus marinating time)
Total time: 1 hour These buffalo chicken strips can be made in advance and reheated.

WHAT YOU NEED:

INSTRUCTIONS

1. In a large plastic sealable bag or bowl, combine the chicken, buttermilk and salt. Refrigerate for 30 minutes or up to 2 hours.
2. In a small saucepan , whisk together the hot sauce, water, sugar, butter and 2 teaspoons of the cornstarch. Whisk over medium heat until thickened, about 5 minutes. Remove and set aside to cool.
3. Place the egg whites in a shallow bowl and whisk until foamy. In a separate shallow dish, mix the flour, baking soda, seasoning as desired, remaining cornstarch and 6 tablespoons of the hot sauce mixture until the mixture resembles coarse meal. Remove the chicken from the marinade and pat dry with paper towels. Toss half of the chicken pieces with the Eggology egg whites until well-coated, then dredge in the cornstarch mixture, pressing to adhere. Transfer coated chicken to a plate and repeat with remaining chicken.
4. In a large pot or deep-fryer, heat the oil until it registers 375 degrees. Fry half of the chicken until the pieces are golden brown, about 4 minutes, turning each halfway through cooking. Transfer to paper towel-lined plates. Make sure the oil is back to 375 degrees and repeat with remaining chicken.
5. Warm the remaining hot sauce until simmering. In a large bowl, combine the hot sauce and chicken, toss gently to coat and serve.

399 calories (31% from fat), 14 grams fat (3 grams sat. fat), 39 grams carbohydrates, 27 grams protein, 1,047 mg sodium, 68 mg cholesterol, 24 mg calcium, 1 gram fiber.

WHAT YOU NEED:

INSTRUCTIONS

1. Cook rice according to package or rice cooker
2. In a large bowl, stir together 1 tablespoon cornstarch and 1/2 cup cold water until smooth. Add snow peas, garlic, ginger, sugar, soy sauce and red pepper flakes; toss to combine and set aside.
3. In another bowl, whisk together Eggology egg whites, remaining 3 tablespoons cornstarch, 1/2 teaspoon salt and 1/4 teaspoon pepper. Add chicken and toss to coat.
4. In a large nonstick skillet, heat 1 tablespoon oil over medium heat. Lift half the chicken from the egg-white mixture (shaking off excess) and add to skillet. Cook, turning occasionally, until golden brown about 6-8 minutes. Transfer to a plate; repeat with remaining oil and chicken, set aside (reserve skillet)
5. Add snow pea mixture to the skillet. Cook until snow peas are tender and sauce has thickened, about 3-5 minutes. Return chicken to skillet (with any juices); toss to coat. Serve with brown rice.

WHAT YOU NEED:

INSTRUCTIONS

1. Season the chicken with salt and pepper.
2. Place the flour in a bowl, and the beaten Eggology egg whites in another bowl.
3. Heat a very large non stick pan over medium heat.
4. When hot spray with Pam to lightly coat the bottom of the pan.??Lightly flour chicken, then dip in eggs and add to the hot pan a few at a time.
5. Saute chicken 2-3 minutes on each side. When cooked, transfer onto a plate. Spray the pan again and repeat until all chicken has been cooked.??Once all chicken is cooked, place the chicken broth in the bowl with the remaining flour and whisk.
6. Add to the pan along with the juice of the lemon, white wine, lemon slices, parsley and butter and simmer on low heat for about 2 minutes so it reduces slightly and thickens.
7. Turn off heat. Return chicken to the pan to combine with the sauce.

Servings: 6
Notes:  Serve this Middle Eastern-inspired soufflé with pita bread and a sliced cucumber salad for a light supper.

WHAT YOU NEED:

INSTRUCTIONS

1. Preheat oven to 400º.
2. Cut a piece of foil long enough to fit around a 1 1/2-quart soufflé dish, allowing a 1-inch overlap; fold foil lengthwise into thirds.  Lightly coat one side of foil and bottom of dish with cooking spray.  Wrap foil around outside of dish, coated side against dish, allowing it to extend 4 inches above the rim to form a collar; secure with string or masking tape.
3. Combine eggplant, oil, and garlic in a bowl; toss gently to coat.  Place eggplant mixture on a jelly-roll pan coated with cooking spray, spreading evenly.  Bake at 400º for 30 minutes.
4. Place flour in a medium saucepan.  Gradually add milk, stirring with a whisk until well-blended.  Bring to a boil over medium heat; cook 2 minutes or until thick, stirring constantly.
5. Place 4oz egg whites in a large bowl.  Gradually add hot milk mixture to eggs, stirring constantly with a whisk. Combine the milk mixture, eggplant mixture, parsley, lemon juice, tahini, salt, and pepper in a blender or food processor; process until smooth. Return mixture to bowl.
6. Beat 6oz egg whites and cream of tartar at high speed of a mixer until stiff peaks form. Gently stir one-fourth of the egg white mixture into the eggplant mixture. Gently fold in the remaining egg white mixture. Pour mixture into prepared soufflé dish, and sprinkle sesame seeds evenly over the soufflé. Bake at 400º for 10 minutes. Reduce oven temperature to 375º (do not remove the soufflé from the oven), and bake for an additional 40 minutes or until puffy and golden. Carefully remove foil collar, and serve immediately.

Servings: 40
Notes:  To make 2 loaves instead of  breadsticks, roll each portion into a 10 x 7-inch rectangle on a lightly floured surface. Roll up rectangle tightly, starting with a long edge and pressing firmly to eliminate air pockets; pinch seam and ends to seal. Place roll, seam side down, in a 9 x 5-inch loaf pan coated with cooking spray. Cover and let rise 45 minutes or until doubled in bulk. Bake 30 minutes or until loaves sound hollow when tapped. Remove from pans; let cool on wire racks.
Variation: You can substitute the following vegetable mixtures for the mashed-potato mixture (the first 5 ingredients)

WHAT YOU NEED:

INSTRUCTIONS

1. Combine first 5 ingredients; set aside.
2. Dissolve yeast and sugar in 3/4 cup warm milk in a large bowl, and let sugar mixture stand 5 minutes.
3. Add 2 cups flour, potato mixture, margarine, salt, vinegar, and egg whites, and beat mixture at medium speed of mixer until smooth. Stir in 1 cup flour to from a sticky dough. Turn dough out onto a lightly floured surface. Knead dough until smooth and elastic (about 10 minutes), and add enough of the remaining flour to prevent dough from sticking to hands.
4. Place dough in a large bowl coated with cooking spray, turning to coat top. Cover dough, and let rise in a warm place (85 degrees), free from drafts, 1 hour or until doubled in bulk.
5. Punch dough down, and divide in half. Working with one portion at a time (cover remaining dough to keep from drying), roll dough into a 10x7-inch rectangle. Cut dough crosswise into 20 (7-inch-long) 1/2 –inch-wide strips. Gently twist strips of dough. Repeat with remaining dough. Place dough twists 1 inch apart on two baking sheets coated with cooking spray. Cover dough twist, and let rise in a warm place (85 degrees), free from drafts, 30 minutes or until doubled in bulk.
6. Preheat oven to 350 degrees.
7. Uncover breadsticks. Bake breadsticks at 350 degrees for 18 to 20 minutes. Remove from pan, and let cool on wire rack.

Servings: 6

WHAT YOU NEED:

INSTRUCTIONS

1. Preheat oven to 350º.
2. Combine 1/3 cup sauce, meat, and next 8 ingredients (sauce through egg white) in a bowl.  Shape meat mixture into an 18 × 12-inch rectangle on wax paper.  Arrange cheese slices over meat mixture; sprinkle with red bell pepper, leaving a 1-inch border.  Roll meat mixture up jelly-roll fashion starting at short side.  Pinch ends to seal.
3. Place meat loaf on a broiler pan coated with cooking spray.  Bake at 350º for 1 hour or until meat loaf registers 160º.  Brush 1/3 cup pizza sauce over meat loaf.  Bake an additional 5 minutes or until done; let stand 10 minutes before slicing.
4. Serving size: 1 slice

Servings: 9
Notes:  40 minutes

WHAT YOU NEED:

INSTRUCTIONS

1. Cook lasagna noodles according to package directions, omitting salt and fat. Drain; set aside 9 noodles.
2. Heat oil in a nonstick skillet over medium heat. Add mushrooms; sauté 3 minutes. Add nutmeg and garlic; sauté 5 minutes. Set aside.
3. Combine Ricotta and next 5 ingredients (Ricotta through egg whites); set aside.
4. Preheat oven to 375º.
5. Spread 1/2 cup marinara sauce in bottom of a 13 × 9-inch baking dish coated with cooking spray. Arrange 3 lasagna noodles over sauce; top with half of Ricotta cheese mixture, half of mushroom mixture, 1 1/2 cups sauce, and 1 cup Mozzarella cheese. Repeat layers, ending with noodles. Spread 1/2 cup sauce over noodles.
6. Cover and bake at 375º for 40 minutes. Uncover; sprinkle with remaining 1 cup Mozzarella cheese and Parmesan cheese; bake 10 minutes. Let stand 10 minutes before serving. Garnish with oregano leaves, if desired.

Servings: 6
Notes:  Two (4.5-ounce) cans chopped green chiles can be substituted for whole chiles, if desired.

WHAT YOU NEED:

INSTRUCTIONS

1. Preheat oven to 350º.
2. Cook turkey and onion in a nonstick skillet over medium-high heat until browned, stirring to crumble. Remove from heat; add cumin and next 5 ingredients (cumin through beans). Stir well; set aside.
3. Arrange half of green chiles in an 11 × 7-inch baking dish; top with 1/2 cup cheese. Spoon mounds of turkey mixture onto cheese; spread gently, leaving a 1/4-inch border around edge of dish. Top with corn. Arrange remaining green chiles over corn; top with 1/2 cup cheese.
4. Combine flour and salt in a bowl; gradually add remaining ingredients, stirring with a whisk until blended. Pour over casserole. Bake at 350º for 1 hour and 5 minutes or until set; let stand 5 minutes. Garnish with onion slices and cilantro sprigs, if desired.

Servings: 4

WHAT YOU NEED:

INSTRUCTIONS

1. Preheat oven to 400º.
2. Place bread in a food processor; process until crumbs are fine. Add pine nuts; pulse just until pine nuts are finely chopped.
3. Place breadcrumb mixture in a shallow dish. Place egg white in a shallow bowl; beat with a whisk. Sprinkle salt and pepper over fish. Dip fish in egg white; dredge in breadcrumb mixture.
4. Place fish fillets on a baking sheet coated with cooking spray, and drizzle margarine over fish. Bake fish at 400º for 15 minutes or until outside is crispy and browned and fish flakes easily when tested with a fork. Serve fish with lime wedges.

Serves 6-8

WHAT YOU NEED:

INSTRUCTIONS

1. Heat the oven to 400 degrees. Line a baking pan or rimmed baking sheet large enough to fit the salmon with parchment paper.
2. Strip enough leaves from the thyme to make 1 tablespoon; set the leaves aside. Rinse the salmon inside and out and pat dry. Season the cavity with salt and pepper and lay the thyme sprigs and fennel fronds inside.
3. In a large bowl, stir together 6 cups salt with the Eggology egg whites to make a paste. In the bottom of the pan, spread half of the salt paste about the length of the salmon minus the head and tail. Place the salmon on top of the paste. Mound the rest of the salt paste on top of the salmon, leaving the head and tail exposed, and pat down firmly. Place in the oven and roast for about 35 minutes. To test for doneness, poke an instant-read thermometer through the salt crust and into the thickest park of the fish; it should read 130 degrees. Remove the pan from the oven and let the salmon rest for 10 minutes.
4. While the salmon is cooking, make the salsa verde: Use citrus zester or vegetable peeler to remove the zest from the lemon. Chop the zest finely; set aside. Squeeze 1 tablespoon juice from the lemon and set aside. In a mortar and pestle, pound the anchovy fillets into a paste with the oil. Add the lemon juice and mix well to continue.
5. Transfer the anchovy mixture to a bowl and add the shallot. Combine the parsley, thyme leaves, rosemary and pinch of salt in the mortar and pound into a paste, adding olive oil as needed to help loosen the mixture. Add the herb paste to the anchovies and shallots along with the reserved lemon zest and the capers. Mix well and add enough olive oil to bring the salsa verde to the consistency of pesto -- not too runny but not a thick paste.
6. Carefully chip away the salt crust from the salmon and remove the skin. Remove large pieces of the flesh from the bones and place on warmed plates. When the whole skeleton is exposed, lift the tail and pull the bones up toward the head; the entire skeleton should come in one piece. Then divide the bottom portion of the fish, leaving the skin behind. Top each serving with the salsa verde and serve.

WHAT YOU NEED:

INSTRUCTIONS

1. Preheat oven to 350 degrees F. Lightly grease and flour one 9×13 inch pan or two 9 inch round cake pans.
2. Beat Eggology egg whites until frothy, then continue whipping and gradually add 1/2 cup of the white sugar. Beat until stiff.
3. In a large bowl combine; the cake flour, wheat flour, brown sugar, baking powder, baking soda, and cinnamon, mix until blended. Add the oil and the buttermilk and mix well. Fold in the egg whites and then the carrots. Pour batter into prepared pan.
4. Bake at 350 degrees F for 25 to 35 minutes. Cool and frost with your favorite Cream Cheese frosting using light cream cheese.

WHAT YOU NEED:

INSTRUCTIONS

1. Pre-heat oven to 350 degrees.
2. Spray a nonstick skillet with cooking spray and set on medium heat. Slowly sauté mushrooms and onions until soft and tender (do not add salt to mushrooms or they will shrivel up). Add diced chicken and red pepper flakes (optional) and heat through.
3. In a separate bowl, whisk together the Eggology egg whites, milk, scallions, and black pepper
4. Spray a large (9.5-in.) pie dish with nonstick cooking spray. Scoop the mushroom mixture into the dish and level out with a spoon or spatula. Pour the egg mixture over top and place dish in oven.
5. Cook for about 30-35 minutes remove from oven and add the cheese in a thin layer over the top and put pie back into the oven to finish cooking.
6. You may want to increase the temperature to 375 degrees if it is still quite wet in the center and continue to cook until fully set – about 10-15 more minutes. Cooking times will vary based on the kinds of eggs used, the oven, and the liquid in the veggies so keep an eye on it. You will know it’s done when the center is no longer wobbly/liquid.

Cooking Tip #1: How to stop a crust from over-browning!

If the top starts to darken too much before the pie is cooked through, cover it with aluminum foil. A layer of foil on top completely stops the darkening process while the pie continues to cook.

Cooking Tip # 2: How to make turkey bacon crispy!

If you ever tried and failed to get turkey bacon extra crispy, I’ve got the solution: place it in the microwave between sheets of paper towels and cook for 4 minutes on high. Let it sit in the microwave a couple minutes and then remove. It will be crispy and delicious!

WHAT YOU NEED:

INSTRUCTIONS

1. Preheat oven to 400°F. Coat two baking sheets and an 8-by-11 1/2-inch baking dish with nonstick cooking spray.
2. Cut eggplants crosswise into 1/4-inch-thick slices. Whisk Eggology egg whites and water in a shallow dish until frothy. Combine breadcrumbs, 1/4 cup of the Parmesan, salt and pepper in another shallow dish. Dip the eggplant slices into the egg-white mixture, then coat with the breadcrumb mixture. (Discard any leftover breadcrumbs and egg white.) Arrange the eggplant slices in a single layer on the prepared baking sheets. Bake for 15 minutes, turn the eggplant slices over, and bake until crisp and golden, about 15 minutes longer.
3. Make a homemade sauce or use store bought. For my sauce, I sauted onion, garlic, red pepper, fennel seeds in olive oil. I then added 2 cans of diced tomatoes and a tablespoon of tomato paste. Next, I added in fresh basil and Italian seasoning, salt and pepper. Let simmer for a bit. Pour some a little of the sauce into the baking dish. Arrange half of the eggplant slices over the sauce, overlapping slightly. Spoon 1 cup of the remaining sauce over the eggplant and sprinkle with half of the mozzarella cheese and a sprinkle of the parmesan. Add a layer of the remaining eggplant slices and top with the remaining sauce, mozzarella and Parmesan. Bake, uncovered, until the sauce bubbles and the top is golden, 15 to 20 minutes.

WHAT YOU NEED:

INSTRUCTIONS

1. Combine first 6 ingredients; set aside.
2. Cook noodles in boiling water 5 minutes or until done. Drain and rinse with cold water; drain well.
3. Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add tofu; cook 7 minutes or until browned, stirring occasionally. Remove from pan.
4. Whisk Eggology egg whites.
5. Heat 2 teaspoons vegetable oil in pan over medium-high heat. Add garlic, and sauté for 10 seconds. Add egg mixture, and cook for 30 seconds or until soft-scrambled, stirring constantly. Stir in chili sauce mixture and noodles; cook for 2 minutes. Stir in tofu, bean sprouts, onions, and 1/4 cup cilantro, and cook 3 minutes or until thoroughly heated.
6. Sprinkle 1/4 cup cilantro and peanuts evenly over each

WHAT YOU NEED:

INSTRUCTIONS

1. In a food processor, combine shrimp, Eggology egg whites, sherry, ginger, garlic, cornstarch, sugar, salt, oil, and pepper. Whirl until smoothly pureed and paste-like.
2. Or with a knife, finely mince shrimp. In a bowl, combine shrimp and remaining ingredients; beat until well blended and sticky.
3. Take Japanese Eggplant, and cut into small little medallions, press one side into cornstarch, and apply the shrimp paste to it. Put some oil in a pan, fry it on medium, covered so it can steam the shrimp.
4. When it's done, put some soy sauce on it (seafood soy sauce is best) and serve hot.

WHAT YOU NEED:

INSTRUCTIONS

1. In a bowl mix all the ingredients except egg and mix well.
2. Cook the Eggology egg whites. Cut the egg white into small pieces and mix it with the other ingredients.
3. Now add salt and pepper for taste and toss the salad.
4. If you want you can add ranch, but personally I feel eating them without ranch is more healthy.

 This takes a maximum of 10 min to prepare and makes 2 servings.

 You can also add any other vegetable especially carrots and lettuce to make it more healthy.

WHAT YOU NEED:

INSTRUCTIONS

1. Preheat your oven to 375°
2. Combine breadcrumbs, flour, and spices (including salt) in a medium sized bowl - ideally one that’s not too deep, and has a flattish bottom. Add olive oil, and mix with your (clean) hands until everything is evenly combined.
3. Set aside Eggology egg whites in a separate bowl. If your breadcrumb mixture is in a very deep bowl, you may want to transfer it to a plate to make your life easier.
4. Dip the chicken pieces first into the egg whites, then into the breadcrumb mixture, coating both sides. Place the coated chicken strips onto a cookie sheet. Bake at 375 degrees F for 20 minutes, turning after 10 minutes.
5. Add Thai sweet chili sauce, and some vegetables on the side.

Servings: 9
Notes:  Garnish with oregano, if desired.

WHAT YOU NEED:

INSTRUCTIONS

1. Cook meat in a large saucepan over medium heat until browned, stirring to crumble; drain and set aside. Wipe pan with a paper towel.
2. Coat pan with cooking spray; add the onion and garlic, and sauté 5 minutes. Return meat to pan. Add 2 tablespoons parsley and next 7 ingredients; bring to a boil. Cover, reduce heat, and simmer 15 minutes. Uncover; simmer 20 minutes. Remove from heat.
3. Combine remaining 2 tablespoons parsley, cottage cheese, and next 3 ingredients in a bowl; stir well, and set aside.
4. Spread 3/4 cup tomato mixture in bottom of a 13 x 9-inch baking dish coated with cooking spray. Arrange 4 noodles over tomato mixture; top with half of cottage cheese mixture, 2-1/4 cups tomato mixture, and 2/3 cup provolone. Repeat layers, ending with noodles. Spread the remaining tomato mixture over noodles.
5. Cover; bake at 350 degrees for 1 hour. Sprinkle with remaining provolone; bake, uncovered, for 10 minutes. Let stand 10 minutes before serving.

Servings: 8
Notes:  Garnish with oregano, if desired.

WHAT YOU NEED:

INSTRUCTIONS

1. Place the cornmeal in a medium saucepan. Gradually add milk, stirring with a wire whisk until blended. Bring to a boil; reduce heat to medium. Cook, uncovered, 2 minutes, stirring constantly with a wire whisk. Remove from heat; stir in margarine. Set aside.
2. Combine sweet potato and next 6 ingredients (sweet potato through egg whites) in a large bowl; stir until well-blended. Gradually add cornmeal mixture, stirring constantly. Pour sweet potato mixture into a 1-1/2-quart casserole coated with cooking spray.
3. Bake at 350 degrees for 40 minutes. Let stand 10 minutes before serving.
4. Serving size: 1/2 cup

Servings: 8
Notes:  You can assemble the casserole ahead of time; cover and chill in the refrigerator overnight, then bake at 350 degrees for 1  hour or until bubbly. Or freeze casserole, thaw in refrigerator 24 hours, then bake for 1 hour or until thoroughly heated.

WHAT YOU NEED:

INSTRUCTIONS

1. Preheat oven to 350 degrees.
2. Coat a large nonstick skillet with cooking spray; place over medium heat until hot. Add chicken; cook 6 minutes on each side or until done. Remove chicken from skillet; let cool. Shred chicken with 2 forks; set aside. Recoat skillet with cooking spray; place over medium heat. Add onion and garlic; sauté 5 minutes or until tender. Add shredded chicken, beer, red pepper, and tomatoes; cook 10 minutes or until most of liquid evaporates. Remove from heat. Reserve 1 tablespoon green onions and 1 tablespoon olives for garnish. Stir remaining green onions, remaining olives, and chiles into chicken mixture; set aside.
3. Combine flour, salt, cumin, and coriander in a medium saucepan. Gradually add milk, stirring with a whisk until blended. Place over medium heat; cook 7 minutes or until thick, stirring constantly. Gradually add hot milk mixture to egg whites, stirring constantly with whisk. Set aside.
4. Place cheeses in a bowl; toss well. Set aside.
5. Spread 1/2 cup white sauce in bottom of a 2-1/2-quart round casserole or soufflé dish coated with cooking spray. Arrange 4 tortilla halves over sauce; top with 2 cups chicken mixture, 1/2 cup white sauce, and 1/2 cup cheese mixture. Repeat layers twice, ending with sauce. Set remaining 1/2 cup cheese mixture aside. Bake, uncovered, at 350 degrees for 40 minutes or until hot.
6. Sprinkle with remaining 1/2 cup cheese mixture, reserved green onions, and reserved olives; bake an additional 5 minutes. Let stand 10 minutes before serving.
7. Serving size: 1 wedge, 1 tablespoon sour cream, and 1 tablespoon salsa

Servings: 8
Notes:  Let stand 15 minutes before serving.

WHAT YOU NEED:

INSTRUCTIONS

1. Combine first 5 ingredients in a bowl; stir well, and set aside. Drop broccoli into a large saucepan of boiling water; cook 3 minutes. Drain and set aside.
2. Combine flour, egg whites in a large bowl; stir well with a wire whisk. Add 1/2 cup plus 2 tablespoons Parmesan cheese and next 5 ingredients; stir well, and set aside.
3. Spoon half of the rice mixture into a 13 x 9 x 2-inch baking dish coated with cooking spray. Arrange chicken over rice mixture; top with green onions. Spread half of yogurt mixture evenly over green onions. Spoon the remaining rice mixture over yogurt mixture. Arrange broccoli over rice mixture, and spread the remaining yogurt mixture evenly over broccoli.
4. Combine remaining 2 tablespoons Parmesan cheese and 1/2 teaspoon of paprika; sprinkle over casserole. Bake at 350 degrees for 35 minutes or until golden and bubbly.
5. Serving size: 1-1/2 cups

Servings: 6
Notes:  Many regions of Italy have a version of almond peppers, a sweet-and-sour vegetable dish that's delicious hot or cold. When paired with a Parmesan-dusted chicken breast, it becomes a light lunch.

WHAT YOU NEED:

INSTRUCTIONS

1. Cut bell peppers into 2 x 2-1/2-inch strips. Heat 2 teaspoons olive oil in a large nonstick skillet over medium-high heat. Add peppers; sauté 8 minutes. Add raisins; sauté 1 minute. Add 1/4 cup vinegar and next 3 ingredients; cook 1 minute. Remove from heat; stir in almonds. Set aside, and keep warm.
2. Place each piece of chicken between 2 sheets of heavy-duty plastic wrap, and flatten to 1/4-inch thickness, using a meat mallet or rolling pin. Combine breadcrumbs and cheese in a shallow dish; set aside. Place flour in a shallow dish; dredge each piece of chicken in flour, and dip in egg whites. Dredge chicken in breadcrumb mixture.
3. Heat 2 teaspoons olive oil in a large nonstick skillet over medium-high heat. Add chicken, and cook 3 minutes on each side or until done. Remove from heat. Place chicken and bell pepper mixture on a serving platter; set aside, and keep warm. Add 2 tablespoons vinegar and water to skillet; stir with a wooden spoon to loosen browned bits. Spoon mixture over chicken and bell pepper mixture.
4. Serving size: 3 ounces chicken and 1/2 cup bell pepper mixture

Servings: 9

WHAT YOU NEED:

INSTRUCTIONS

1. Press spinach between paper towels until barely moist; set aside.
2. Place flour in a shallow baking pan. Bake at 350 degrees for 30 minutes or until lightly browned, stirring after 15 minutes. Spoon flour into a large saucepan; gradually add milk, blending with a wire whisk. Stir in salt and next 4 ingredients; cook over medium heat 5 minutes or until thickened, stirring constantly. Add wine; cook an additional minute, stirring constantly. Remove from heat; stir in 1/2 cup cheese and scallops. Let cool slightly; stir in basil and next 3 ingredients.
3. Spoon 1/4 cup seafood sauce into a 13- x 9- x 2-inch baking dish. Arrange 3 lasagna noodles in a single layer over seafood sauce, and top with one-third spinach; spoon one-third seafood sauce over spinach. Repeat layers, ending with seafood sauce. Combine remaining cheese and paprika; stir well. Sprinkle cheese mixture over lasagna.
4. Cover and bake at 400 degrees for 30 minutes. Bake, uncovered, an additional 10 minutes. Let stand 10 minutes before serving.
5. Serving size: 1 (4- x 3-inch) piece

Servings: 4
Notes:   Use seasoning mix as a coating for poultry, pork or fish.

WHAT YOU NEED:

INSTRUCTIONS

1. Place 1/2 cup Southwestern Seasoning in a large zip-top heavy-duty plastic bag.
2. Lightly beat egg white in a shallow dish; dip chicken into egg white, turning to coat. Add chicken to bag; seal bag, and shake to coat. Place chicken on a 15 x 10 x 1-inch jelly-roll pan coated with cooking spray. Lightly coat chicken with cooking spray.
3. Bake at 400 degrees for 45 minutes or until done.
4. SOUTHWESTERN SEASONING:     Combine all ingredients in large zip-top heavy-duty plastic bag; seal bag, and shake well. Store tightly sealed in refrigerator, and shake well before each use.   Serving size: 2 tablespoons

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