My mother-in-law liked good food but she did not enjoy cooking. Breakfasts were always prepared by her husband who loved to bustle about the kitchen. She prepared simple, nutritious fare for home but really preferred to dine out. We were always glad when she would offer to take us to Hector’s Country Kitchen. Today in honor of her birthday, we’ll eat a breakfast that she would have liked and a dinner reminiscent of Hector’s.
Cheese ScrOmelette 303 calories 10.1 g fat 1.8 g fiber 15.6 g protein 28.7 g Carb 232 mg Calcium PB GF
1 ½ two-oz eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week. ¼ oz cheese such as Cheddar or Gruyere 1 and 1/2 oz applesauce or raw apple blackish coffee or blackish tea or lemon in hot water 5-6 oz green smoothie or fruit smoothie
Whisk the eggs with seasonings to taste. Grate the cheese. Put the eggs into a hot pan spritzed with cooking spray. Once the bottom of the eggs are set, sprinkle with cheese, fold and plate. Slice fruit, brew beverage, blend the smoothie or take it from the ‘fridge and shake it before serving.
Crab-Stuffed Flounder: 273 calories PB GF if using GF bread HINT: Serves 2 [two] but recipe could easily be cut in half.
½ cup crab meat 2/3 ounce egg [white and/or yolk: using white only reduces the fat] 3 Tbsp scallion, chopped 2 tsp Dijon mustard 1.5 Tbsp fresh bread crumbs made using 70-calorie whole-grain bread chopped parsley, salt, and pepper 11 oz flounder or sole fillets. This must be as 4 [four] fillets if serving 2 people 1 tsp butter ¼ cup white wine 2 tsp shallots, chopped 1 cup greens + 1/2 tsp olive oil + 1/2 tsp vinegar per person
Combine the crab, egg, scallion, mustard, bread crumbs, parsley, salt, and pepper. Melt the butter in an oven-proof dish and add the wine. Lay two fish fillets in the dish and top with the crab stuffing. Lay the other fish fillets on top of the stuffing and lightly press down. Spoon some of the butter/wine on top of the fish. Sprinkle with the chopped shallots. Bake at 400 degrees for 15 minutes or until the fish is cooked and opaque. Prepare and cook the green beans. When serving the fish, pour the pan sauce over top.