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Feb 22, 2018 Making Spaghetti Squash Fritters w Dipping Sauce

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Mediterranean Frittata

1 large onion, chopped

1 tsp chopped garlic

1 can Fresh Like mixed vegetables

1 tbsp mixed dried Italian herbs with garlic

1/2 cup coconut milk

Salt and pepper to taste

(Other vegetables: sliced tomatoes, asparagus, artichokes, arugula, etc)

In a medium skillet, heat oil, add onions and garlic.

Add potatoes, vegetables and herbs.

Pour beaten egg on top of vegetables.

Bake in a 350 degree oven for 20-25 minutes until golden on top.

152 Calories, 12 g Protein, 13 g Carbs, 2 g Fiber, 7.5 g fat, 107 mg Cholesterol,

Purple Kale and Herb Frittata

2 tablespoons EVOO or organic canola oil

2 small potatoes, large dice (yellow or red potatoes)

1 bunch sliced green onions

3 cloves garlic, chopped

½ cup low fat milk (or almond milk or soy milk)

¼ cup shredded Parmesan or Picorino cheese

Cook on medium-low heat for 10 minutes, with lid on.

Pour over cooked onions and potatoes.

Continue to cook until eggs are set (almost firm).

Servings: 6-8 (double the recipe for more servings)

Other cooking method:

Pour egg and kale mixture on top.

Bake in a 350 degree oven for 20 minutes.

Nutrition Information per serving:

287 mg Sodium

Cooking Segment on Friday, March 27, 2014

Sweet Potato Pockets on Fox 19, March 29, 2014


¼ cup maple syrup

Mix above ingredients in a small bowl, set aside.


4 oz low fat cream cheese, softened at room temperature

1 8 oz container fat free vanilla yogurt

1 tsp Cinnamon

1/4 tsp Cloves

Combine all ingredients in a bowl, blend well. Set aside.

Unroll phyllo dough.

Place 1 tablespoon pecan mixture (Topping) on bottom of each cup.

Add 1 tablespoon sweet potato mixture, top with another folded phyllo dough and repeat until cup is filled. Spray tops with cooking spray.

Let cook for 3-4 minutes.

Delicious served warm with your favorite frozen yogurt or a dollop of whipped cream.

156 Calories, 3.5 g Protein, 5.8 g Fat, 22.6 g Carbohydrates, 1 g Fiber, 20 mg Cholesterol