Starting off 2016 with Healthy Recipes on CH Morning Live

Broccoli Eggs Benedict Mini Frittatas

A restaurant favourite at home and easy to do; perfect for brunch for the next family get together.  Or make them ahead and warm them up to enjoy for breakfast before work. Serve it up with a tangy Dijon Sauce for a great finish.

Prep time: 10 minutes
Cook time: 20 minutes
Yield: 4

1 1/4 cups (300 mL) cooked chopped broccoli
1 small shallot, chopped 
3 eggs
1/3 cup (75 mL) milk
2 tbsp (30 mL) chopped fresh parsley or chives
1/2 tsp (2 mL) dry mustard
Pinch fresh ground pepper
2 whole wheat English muffins, split and toasted

Divide the broccoli and shallot among 4 lightly sprayed ovenproof ramekins. 

In a bowl, whisk together eggs, milk, parsley, mustard and pepper. Slowly pour into ramekins. Bake in 400 F (200 C) oven for about 20 minutes or until knife inserted in centre comes out clean.

Run knife around ramekins and lift out frittatas and place on English muffins. 

Makes 4 servings.

Quick Dijon Sauce
This sauce has a tangy bite that is reminiscent of a hollandaise sauce.

2 tbsp (30 mL) light mayonnaise
4 tsp (20 mL) milk
1 1/2 tsp (7 mL)  Dijon mustard
1 tbsp (15 mL) lemon juice
Pinch each nutmeg and fresh ground pepper

In a small bowl, whisk together, mayonnaise, milk, mustard, lemon juice, nutmeg and pepper. Spoon over frittatas before serving if desired.

Makes 3 tbsp (45 mL).

Pasta and Beans Hearty Soup

This Italian family favourite is a wonderful vegetarian meal and perfect for the holiday rush of getting dinner on the table. When it’s cold outside you want to come in and enjoy a hot meal, this one has a slight kick from the hot pepper flakes but you can omit them if you’re family isn’t a fan.

Prep time: 10 minutes
Cook time: 4 hours
Serves/Yield: 7 cups (1.75 mL)

2 stalks celery, chopped
1 carrot, diced
1 onion, chopped
4 cloves garlic, minced
1/2 tsp (2 mL) Italian seasoning
1/4 tsp (1 mL) hot pepper flakes
1 can (19 oz/540 mL) diced stewed tomatoes
1 can (19 oz/540 mL) bean blend, drained and rinsed
2 cups (500 mL) water
1 cup (250 mL) no salt added vegetable broth
3/4 cup (175 mL) ditali or tubetti pasta
2 tbsp (30 mL) chopped fresh parsley or basil
Fresh grated Parmesan cheese (optional)

Stir together celery, carrot, onion, garlic and hot pepper flakes in slow cooker. Add tomatoes and beans. Pour in water and broth; stir to combine. Cover and cook on Low for 4 hours or on High for 2 hours. 

Uncover and stir in pasta and basil. Cover and cook for 30 minutes or until pasta is tender. Sprinkle with cheese, if desired.

Daal with Rapini and Tomatoes

This combination will have you licking the plate and asking for more. A surprise combination of lentils, spices, rapini and tomatoes brings together different countries favourites into one plate.

Prep time: 15 minutes
Cook time: 45 minutes
Serves: 4

3 tbsp (45 mL) canola oil, divided
3 shallots, diced
4 cloves garlic, minced
2 jalapeno peppers, seeded and minced or 1 small habanero, seeded and minced
1 tbsp (15 mL) minced fresh ginger
1 cup (250 mL) red lentils
3 1/2 cups (875 mL) vegetable broth 
1 pint grape tomatoes, halved
1/2 tsp (2 mL) ground cumin or garam masala
1 bunch rapini, trimmed
3/4 tsp (4 mL) salt
4 cloves garlic, sliced

Heat 1 tbsp (15 mL) of the oil in a saucepan over medium heat. Cook, shallots, garlic, jalapenos and ginger; stirring for about 3 minutes or until softened. Stir in lentils to coat. Add broth; cover and simmer for about 20 minutes or until lentils are tender. Stir in tomatoes and cumin; simmer for about 5 minutes or until tomatoes have softened.

Meanwhile, in a pot of boiling water, blanch rapini for about 3 minutes or until tender but firm. Drain well and let cool slightly. Chop coarsely; set aside.

Heat remaining oil in skillet over medium low heat and fry sliced garlic for about 5 minutes or until light golden and crisp. Remove with tongs or slotted spoon onto paper towel lined plate. Return oil to medium heat and saute rapini and salt for about 5 minutes to heat through.

Ladle daal into shallow bowl and top with rapini and garlic to serve.

Beet Hummus

The awesome colour of beets shine through in this easy and tasty hummus. Serve it up with vegetable or tortilla chips for added crunch. Spread it on your sandwiches for extra fibre and big flavour.

Prep time: 5 minutes
Cook time: 1 hour
Serves/Yield: 3 cups (750 mL)

3 beets (about 1 lb/454 g total), leaves removed
4 cloves garlic
1 can (19 oz/540 mL) white kidney beans, drained and rinsed
1/4 cup (60 mL) vegetable broth
3 tbsp (45 mL) extra virgin olive oil
2 tbsp (30 mL) lemon juice
1/2 tsp (2 mL) ground cumin
1/4 tsp (1 mL) each salt and fresh ground pepper

Place beets and garlic in piece of heavy duty foil and wrap well. Roast in 400 F (200 C) oven for about 1 hour or until tender when knife is inserted into a beet. Remove from oven and let cool.

Peel and chop beets; place in food processor with garlic and beans. Pulse to combine and break up beets. Add broth, oil, lemon juice, cumin, salt and pepper and puree until smooth.


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