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5 Easy Weeknight Meals

Brooklyn chef Chris Scott shares simple, family-friendly recipes.

Wednesday continued...

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.

 

Per serving:

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%

Thursday

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

Ingredients

3/4 cup chopped broccoli florets

6 eggs

1 cup low-fat milk

3/4 cup cooked, diced chicken breast

1/2 cup shredded low-fat cheddar cheese

Salt and pepper

Directions

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.

 

Per serving:

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%

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