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Easy Dinners for the Weight Conscious

Easy Dinners for the Weight Conscious

Healthy, gluten-free entrees for dinner.

by

Here are some choices for healthy dinners that are gluten free and will encourage weight loss. To make this a full meal, serve a light soup and a tossed salad for a satisfying dinner any day of the week.

Eggs in the clouds

This impressive dish is easier than it looks! Even though here it is featured as dinner you can also serve it for a festive brunch. Feel free to use as many eggs as you need.

INGREDIENTS

  • 4 large eggs
  • Kosher salt
  • Freshly ground black pepper
  • 1/2 cup freshly grated Parmesan
  • 3 Tbs finely chopped fresh chives, for garnish

DIRECTIONS

Preheat oven to 450° and line a large baking sheet with parchment paper.

Separate egg whites and egg yolks, placing the egg whites in a large bowl and leave yolks in their shell.

Season the egg whites with salt and pepper. Using a whisk or a hand mixer, beat the egg whites until stiff peaks form. Gently fold in Parmesan, and chives. Create 4 mounds of egg whites on the prepared baking sheet and indent the centers of each to look like nests. Bake until slightly golden, about 5 minutes.

Carefully add an egg yolk to the center of each egg white cloud. Season yolk with salt and pepper. Bake until the yolks are just set, about 3 minutes more.

Preparation 15 minutes
Serves 4

Cauliflower Hash Browns

Cauliflower seems to be the new substitute for potatoes. They lend themselves very well for many dishes instead of mashed potatoes. Enjoy them in soups, main dishes and patties. Riced cauliflower is sold in stores fresh or frozen for easy use.

INGREDIENTS

  • 1 medium head cauliflower
  • 2 large eggs
  • 1/2 cup finely chopped onion
  • 1 cup shredded Cheddar
  • 3 Tbs cornstarch
  • Kosher salt
  • Freshly ground black pepper
  • 2 Tbs extra-virgin olive oil

DIRECTIONS

Grate cauliflower on a box grater until shredded. Transfer to a medium bowl and add eggs, onion, cheddar and cornstarch. Season with salt and pepper.

In a large skillet over medium-high heat, heat oil. Add spoonful of cauliflower mixture and shape into a patty. Cook until brown and crispy, 5 minutes, then flip and cook 5 minutes more. Repeat with remaining cauliflower mixture.

Preparation 10 minutes
Serves 4

Stuffed Burritos

Blintzes are staple is some homes. To avoid using flour that is used in blintzes, make egg crepes and fill them with whatever you have on hand such as sliced vegetables, sliced avocadoes, sautéed mushrooms or anything else in your fridge that family enjoys.

INGREDIENTS

  • 2 large eggs
  • 1 Tbs milk
  • 1 Tbs. freshly chopped chives
  • Kosher salt
  • Freshly ground black pepper
  • 2 Tbs oil in the batter for easy and perfect flipping
  • 1 Tbs butter for frying (alternatively use cooking spray)
  • 1/2 cup black beans
  • 1 avocado, thinly sliced
  • 1/2 cup shredded Cheddar
  • Salsa, for serving

DIRECTIONS

In a small bowl, whisk together eggs, milk, and chives, and season with salt and pepper.

In a large nonstick skillet, melt butter. Once pan is completely coated, add the thin layer of egg mixture. Tilt pan back and forth to make sure it's completely coated, then let cook, 2 minutes. Once you can move egg back and forth, carefully flip and cook 2 minutes more. Remove to a plate and make more pancakes with remaining eggs.

Transfer to a plate and top with your favorite toppings or use black beans, avocado, cheddar, and salsa. Roll up into a burrito and serve.

Preparation 10 minutes
Serves 2

Cauliflower Bake

Cauliflower with no carbs is a delight for those that are weight conscious. Inasmuch as potatoes need water to cover so they cook well, cauliflower especially the frozen variety, releases its own liquid so do not add more than a little water when cooking them for best results.

INGREDIENTS

  • 1 large head cauliflower or 1 lb. pack frozen cauliflower
  • 1 can of tuna drained
  • 10 large eggs
  • 1 cup Almond milk
  • 2 cloves garlic, minced
  • 2 tsp paprika
  • Kosher salt
  • Freshly ground black pepper
  • 2 cup shredded cheese
  • 2 green onions, thinly sliced, plus more for garnish
  • Hot sauce, for serving (optional)

DIRECTIONS

Preheat oven to 350°. Grate cauliflower head on a box grater and transfer to a baking dish. Cook in a little water until tender about 10 minutes. Drain and allow to cool slightly. If using frozen cauliflower mash with a fork to resemble rice.

In a large bowl, whisk together eggs, milk, garlic and paprika and season with salt and pepper to taste.

Place riced cauliflower in an 8x8 baking dish and mix in the tuna on cup shredded cheese and green onions. Pour egg mixture over it.

Bake until eggs are set and top is golden, 35 to 40 minutes. Sprinkle remaining shredded cheese and bake until cheese melts.

Garnish with hot sauce and green onions and serve.

Preparation 15 minutes
Serves 6

Egg Stuffed Peppers

For an interesting presentation try these peppers stuffed with eggs.

INGREDIENTS

  • 4 bell peppers (assorted colors), tops and seeds removed
  • 1 cup shredded Cheddar
  • 1 cup cottage cheese
  • Kosher salt
  • Freshly ground black pepper
  • 4 large eggs
  • Freshly chopped parsley, for garnish

DIRECTIONS

Preheat oven to 400°. In each bell pepper half, add cheddar and cottage cheese. Crack an egg on top and season with salt and pepper.

Bake until whites are cooked and yolks slightly runny, 10 to 15 minutes.

Garnish with parsley.

Preparation 10 minutes
Serves 4

Cauliflower Toast

INGREDIENTS

  • 1 medium head cauliflower or frozen variety
  • 1 large egg
  • 1/2 cup shredded Cheddar
  • 1 tsp. garlic powder
  • Kosher salt
  • Freshly ground black pepper

DIRECTIONS

Preheat oven to 425° and line a baking sheet with parchment paper. Finely grate cauliflower and transfer to a large bowl. Microwave on high, 8 minutes. Drain.

Add egg, cheddar, and garlic powder to cauliflower bowl and season with salt and pepper. Mix until combined.

Form cauliflower into toast shapes on prepared baking sheet and bake until golden, 18 to 20 minutes.

Transfer to a plate and top with desired toppings, like mashed avocado, Humus a fried egg, lettuce and tomato.

Preparation 15 minutes
Makes 4-6 toasts.

January 7, 2018

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