5 Easy Weeknight Meals
Brooklyn chef Chris Scott shares simple, family-friendly recipes.
3. Place one crêpe on a clean counter. Add 1 slice of turkey, a sprinkle of cheese, and a spoonful of the mushroom and spinach mixture. Fold sides in to make a rectangular pillow shape and then roll over. Place crêpe, folded side down, in a baking dish lightly coated with cooking spray. Repeat until all crêpes are assembled. Top crêpes with remaining cheese.
4. Bake 20 minutes, or until cheese melts. Serve immediately.
171 calories, 19 g protein, 7 g carbohydrate, 8 g fat (4 g saturated fat), 50 mg cholesterol, 1 g fiber, 320 mg sodium. Calories from fat: 41%
A frittata is a hearty dish with plenty of protein. Eggs are also a good source of bone-building vitamin D. Serve with a tossed green salad with lots of colorful chopped veggies.
Chicken and Broccoli Frittata
Makes 4 servings
3/4 cup chopped broccoli florets
1 cup low-fat milk
3/4 cup cooked, diced chicken breast
1/2 cup shredded low-fat cheddar cheese
Salt and pepper
1. Preheat oven to 375º F.
2. To blanch broccoli florets, bring a small pot of water to boil. Place a medium bowl of water and ice on a nearby counter. Add florets to boiling water 30 seconds to 1 minute, until they're bright green. Immediately drain broccoli and place in ice water. When cool, drain well.
3. In a medium bowl, whisk eggs and milk thoroughly. Add chicken, broccoli, cheese, and a pinch of salt and pepper.
4. Pour egg mixture into an oven-safe, nonstick, 10-inch skillet sprayed with cooking spray.
5. Bake 25-35 minutes, or until center is firm. Cut into wedges and serve immediately.
181 calories, 21 g protein, 2 g carbohydrate, 9 g fat (3 g saturated fat), 342 mg cholesterol, 241 mg sodium. Calories from fat: 47%