Eggology Light & Gourmet Lunch Recipes

Venice Beach Vegi Quiche
English Egg White Salad Sandwich & Lettuce Wraps
Lovely Lighter Meatloaf Sandwich
Strength Spaghetti Squash Egg Sandwich
Alaskan Egg & Salmon Sandwich
New England's Best Frittata 
America's Heartland Frittata 
Tantalizing Turkey Burger 
Perfecto Tex-Mex Frittata
Earthly Ecstasy - Basil Potato Frittata
Oy...this is good - Smoked Salmon, Goat Cheese, & Fresh Dill Frittata 
Spinach & Ricotta Filled Agnolotti with Tomato Basil Sauce
California Tuna Burger
Egglightening Egg White Taco
Montecito Chicken Sandwich
Egglightened & Salmon Sandwich

WHAT YOU NEED: 

INSTRUCTIONS 

1. Pour egg whites into glass bowl and microwave for 90 seconds. 
2. Allow hard cooked eggs to cool, then dice.  
3. Add diced egg whites, mustard, mayo, onion, pepper and watercress. Mix with fork.
4. Place mixture on wither bread or lettuce and layer with tomato and onion.   Serve and enjoy!

Serving size: 1 sandwich

WHAT YOU NEED: 

INSTRUCTIONS 

1. Combine spaghetti squash, wheat flour, egg whites and baking powder. 
2. Heat pan and coat with olive oil.
3. Pour mixture into fry pan.  Heat mixture, then place in toasted English muffin. 
4. Put English muffin back in pan and toast both sides.

Serving size: 1 slice

WHAT YOU NEED: 

INSTRUCTIONS  

1. Preheat oven to 350 degrees. Coat a 9x9-inch baking dish with canola cooking spray.
2. In a large heavy, nonstick skillet, sauté the onion, garlic, celery, carrot and scallion in olive oil over medium heat, stirring often, for about 5 minutes. Stir in salt and pepper, Worcestershire sauce and 1/3 cup of the ketchup and cook for about 1 minute more.
3. In large mixing bowl, combine the vegetable mixture, ground beef, bread crumbs, Eggology egg whites and parsley using your hands or a metal or wood spoon.
4. Add meatloaf mixture to prepared baking dish and shape into a 9-inch by 6-inch oval loaf and spread remaining ketchup over the loaf. Bake in oven for 1 hour or until cooked throughout. Sprinkle shredded cheddar over the top if desired and return to oven for a couple minutes longer.
5. To assemble each sandwich: Top a toasted or untoasted slice of bread with a warm slice of meatloaf. Sprinkle about 1-1/2 tablespoons of blue cheese crumbles over the top of the hot meatloaf and top that with several slices of tomato if desired. Add the top slice of bread and serve!

Makes 8 slices (or sandwiches)

Per serving: 404 calories, 35 grams protein, 39 grams carbohydrate, 12 grams fat, 4.4 grams saturated fat, 5 grams mono-unsaturated fat, 1.5 grams polyunsaturated fat, 93 milligrams cholesterol, 6 grams fiber, 790 milligrams sodium (without added salt) or 1082 milligrams sodium (with 1 teaspoon salt added). Calories from fat: 27 percent. Omega-3 fatty acids: .2 grams, Omega-6 fatty acids: 1 gram. Weight Watchers points: 8.

Servings: 6

WHAT YOU NEED: 

INSTRUCTIONS 

1. Preheat oven to 375 F. Heat oil in small saucepan. Add onions and cook, stirring frequently, 2 minutes. Stir in mushrooms and cook, stirring frequently until vegetables are crisp-tender. Add water and heat to boiling. Add broccoli, cover and allow to steam 3 minutes or until broccoli is crisp-tender. Drain well and set aside.
2. Stir together flour, basil, mustard, salt and pepper in a large mixing bowl. Whisk in milk, Eggology egg whites and egg white. Stir in vegetable mixture and shredded cheddar; set aside.
3. Spray a 9-inch pie plate with nonstick cooking spray. Place 1 sheet of phyllo dough in pan, fitting to cover bottom of plate smoothly and folding corners down evenly with top edge of pan. Brush entire sheet very lightly with melted butter.
4. Place a second sheet of phyllo in pan, crisscrossing over the first sheet and folding corners down evenly with edge of pan. Brush entire sheet very lightly with butter. Repeat with remaining 2 sheets of phyllo, adjusting the position of the sheets so they completely cover the pan, folding corners down evenly with pan and brushing lightly with butter.
5. Spoon filling into phyllo crust. Overlap tomato slices in a decorative circle on top of filling. Very lightly brush the tomatoes and edges of the quiche with any remaining butter.
6. Bake 30 to 35 minutes, or until almost set and lightly golden. Sprinkle with parmesan cheese and bake 5 to 8 minutes longer, or until set. Allow to stand 10 minutes before serving.

WHAT YOU NEED:

INSTRUCTIONS

1. Saute Spinach, add Eggology egg whites, black beans.
2. Remove egg mixture from skillet and add tortilla.
3. Top with cheese, egg white mixture.
4.  Remove from skillet when cheese is melted. Add Salsa.

WHAT YOU NEED: 

INSTRUCTIONS  

1. In a shallow dish, whisk together Eggology egg whites and milk. Dip each chicken breast in the mixture, then press into the bread crumbs.
2. Heat a little oil in a fry pan and fry each chicken breast just for about 15 seconds on each side. Heat the oven to 375-degrees and cook chicken for about 25-30 minutes or until cooked through.
3. Remove the chicken from the oven and place one cheese half on each piece, cover with ham, then top with the other cheese half.
4. Place back in the oven for about 5 minutes or until cheese is melted. Remove from oven. Mix together mayo, mustard, honey and salt and pepper.
5. Slice open each hero roll (it's also good if you toast the bread a little in the oven, whatever you prefer). Spread a little mixture on one side of the bread. Add chicken and lettuce (we added avocado too--that was REALLY good). Repeat with each sandwich. Serve immediately.

Servings 1

WHAT YOU NEED:

INSTRUCTIONS

1. Arrange sandwich to your liking and enjoy!

Serving size: 2
Notes: An (8 ounce) package of pre-sliced domestic mushrooms can be substituted for the specialty mushroom blend.
Substitute 1 cup egg substitute for 6 egg whites and 1 egg yolk, if desired.

WHAT YOU NEED:

INSTRUCTIONS

1. Preheat oven 400 degrees.
2. Place bread cubes in a single layer on a jelly-roll pan.  Bake at 400 degrees for 8 minutes or until toasted. Increase oven temperature to 450 degrees.  Combine first 5 ingredients in a bowl; stir well.  Set aside.
3. Coat an 8-inch nonstick skillet with cooking spray, and place over medium heat until hot. Add chopped red onion and garlic, and sauté 3 minutes.  Add mushrooms, and sauté 5 minutes. Stir in bread cube mixture, and spread evenly in bottom of skillet.  Cook over medium-low heat 5 minutes or until almost set.
4. Wrap handle of skillet with foil; place skillet in oven, and bake at 450 degrees for minutes or until set. Sprinkle with cheese; bake an additional minute or until cheese is warm (cheese will not melt).

Serving size: 2
Notes: Serve with a salad of baby greens for an ideal dinner.

WHAT YOU NEED:

INSTRUCTIONS

1. Place potato in a small saucepan; cover with water.  Bring to a boil.  Cook 10 minutes or until tender; drain.
2. Preheat oven to 450 degrees.
3. Combine 1/4 cup cheese, egg whites; stir well. Set aside.  Melt margarine in a 10-inch nonstick skillet over medium heat.  Add potato, onion, bell pepper, bacon, and garlic; sauté 5 minutes. Stir in egg mixture; spread evenly in bottom of skillet.  Cook over medium-low heat 5 minutes or until almost set.
4. Wrap handle of skillet with foil; place skillet in oven, and bake at 450 degrees for 5 minutes or until set. Sprinkle with remaining 1/4 cup cheese; bake an additional minute or until cheese melts.  Top each serving with sour cream.

Serving size: 2
Notes: Makes a great sandwich when served cold.

WHAT YOU NEED:

INSTRUCTIONS

1. Combine first 10 ingredients in a bowl; stir well. Add egg white; stir until blended. Divide mixture into 2 equal portions, shaping into 1/2 –inch-thick patties. Dredge patties in flour.
2. Coat a medium nonstick skillet with cooking spray; place over medium heat until hot. Add patties; cook 5 minutes on each side. Serve patties on hamburger buns with tomato and onion.

Serving size: 2

WHAT YOU NEED:

INSTRUCTIONS

1. Preheat oven to 450 degrees.
2. Combine first 6 ingredients in a bowl; stir well.  Set aside.
3. Coat a 10-inch nonstick skillet with cooking spray; place over medium heat until hot.  Add garlic; sauté 1 minute. Stir in bean mixture; spread evenly in bottom of skillet.  Cook over medium-low heat 5 minutes or until almost set.
4. Wrap handle of skillet with foil; place skillet in oven, and bake at 450 degrees for 5 minutes or until set. Sprinkle with cheese; bake an additional minute or until cheese melts.  Top each serving with sour cream and salsa; sprinkle with cilantro.

Servings: 4
Notes: Serving ideas:  Serve warm.

WHAT YOU NEED:

INSTRUCTIONS

1. Place the diced potato in a medium saucepan; cover with water, and bring to a boil.  Cook 7 minutes or until tender.  Drain and let cool.
2. Coat a large nonstick skillet with cooking spray; place over medium heat until hot. Add onion; sauté 6 minutes or until tender.  Remove from heat, and set aside.
3. Combine 3 tablespoons of cheese, basil, and the next 4 ingredients (basil through egg whites) in a medium bowl; stir in potato and onion.  Wipe skillet with paper towels, and recoat with cooking spray. Place skillet over medium heat until hot.  Add egg mixture, and cook 6 minutes or until almost set.
4. Wrap handle of skillet with  foil, and broil 1-1/2 minutes.  Top with remaining cheese, and broil for 30 seconds or until cheese melts. Drizzle vinegar over the frittata, and cut into 4 wedges.

Servings: 4
Notes: Serving ideas:   1 wedge

WHAT YOU NEED:

INSTRUCTIONS

1. Preheat oven to 350 degrees.
2. Heat a large nonstick skillet coated with cooking spray over medium-high heat.  Add potato; sauté 5 minutes or until golden brown, and sprinkle with salt and pepper.
3. Combine the egg whites, goat cheese, and smoked salmon in a medium bowl, and stir well with a whisk. Spread the egg mixture evenly over the potato in skillet, and cook 2 minutes or until edges are set and bottom is lightly browned.  Sprinkle the top with dill.
4. Bake at 350 degrees for 5 minutes. Broil 3 minutes or until center is set. Carefully loosen frittata from skillet with a spatula; gently slide frittata onto a platter.  Cut into 4 wedges.

Servings: 6
Notes: In Italian, agnolotti means “priests’ caps”, which is what they’re shaped like. Because round won ton wrappers (which can be stuffed and folded into half-moons) are difficult to find, we’ve used the square wrappers. The agnolotti need to be chilled for two hours before finishing.

WHAT YOU NEED:

INSTRUCTIONS

1. Heat a large Dutch oven over medium-high heat until hot.  Add spinach; cover and cook 2 minutes or until spinach wilts.  Remove spinach from pan. Drain.
2. Add 2 teaspoon oil to pan and place over medium heat until hot.  Add onion and garlic; sauté 5 minutes. Add spinach; sauté 3 minutes.  Place spinach mixture in food processor; pulse 10 times or until finely chopped.  Combine spinach mixture, ricotta, Parmesan, 1/4 teaspoon salt, 1/4 teaspoon pepper, and egg white in a medium bowl.
3. Working with 1 won ton wrapper at a time (cover remaining wrappers with a damp towel to keep them from drying), spoon 1 1/2 teaspoons spinach mixture into center of each wrapper.  Moisten edges of dough with water; fold in half, pinching edges together to seal.  Place filled won tons on wax paper in airtight container; chill for 2 hours.

Servings: 4
Notes: To serve, spread mayonnaise evenly on the bun tops and bottoms. Place lettuce, tomato, onion, and patties on bottom halves of buns; place tops on sandwiches.

WHAT YOU NEED:

INSTRUCTIONS

1. Combine first 3 ingredients in a medium bowl; and stir well.  Add tuna, 1/4 cup breadcrumbs, and green onions; stir well.
2. Divide mixture into 4 equal portions, shaping each into a 4-inch patty.  Press the remaining breadcrumbs evenly onto both sides of patties.
3. Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot.  Add patties; cover and cook 3 minutes.  Carefully turn patties over; cook, uncovered, for 3 minutes or until patties are golden.

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