The 150 Healthiest 15-Minute Recipes on Earth (23 page)

Yield
: 4 servings
Per Serving
: 712 Calories; 10g Fat (11.8% calories from fat); 36g Protein; 125g Carbohydrate; 24g Dietary Fiber; 1mg Cholesterol; 1296mg Sodium

From Dr. Jonny
: In the olden days, quiche used to be one of my favorite dishes. Then, during the insane “low-fat” era of the ’80s, I would avoid it because of the eggs! When I came to my senses and realized eggs (and fat) were not the problem in our diet, I still tended to avoid quiche, only this time it was because of the high-carb crust. Enter Chef Jeannette’s “in-a-flash frittatas”—not only superfast but also crustless. You get the taste and texture of a quiche without the heavy crust calories, poor-quality fat, and processed carbs. Chef Jeannette has put together a frittata with Mediterranean ingredients such as olives, olive oil, and feta cheese—great for the heart and the brain, and not so bad for your waistline either!

6 eggs

2/3 cup (160 ml) milk (cow’s, unsweetened plain soy, or almond)

1 teaspoon dried oregano plus extra

3/4 teaspoon dried basil (or 1/4 cup fresh, chiffonade cut
*
)

1/2 teaspoon salt

1/4 teaspoon cracked black pepper

2 tablespoons (28 ml) olive oil 1 teaspoon prepared minced garlic, (or 2 cloves fresh, minced), optional

1 can (14 ounces or 400 g) artichoke hearts in water, drained and coarsely chopped

1/2 cup (50 g) sliced and pitted Kalamata olives

2/3 cup (100 g) crumbled feta cheese

2 plum tomatoes, thinly sliced across the middle (to make circles, not ovals)

*
Roll the leaves together like a cigar and slice or snip with scissors into thin ribbons.

Preheat the oven to broil.

In a large bowl, whisk together the eggs, milk, oregano, basil, salt, and pepper.

Heat the oil in a 10-inch (25.5 cm) cast-iron skillet over medium heat. Swirl the oil to coat the entire inner surface of the pan, including the sides (you may need to oil a paper towel and “wipe” the sides to oil completely). Add the garlic, if using, and sauté for 1 minute. Add the artichoke hearts and olives and stir gently to combine. Sprinkle the feta over the top and gently pour the prepared eggs evenly over the top of all. Evenly distribute the tomato slices and sprinkle the surface lightly with the oregano. Cook for about 5 minutes until the outer edges are cooked and the center is still wet. Place under the broiler and cook for 3 to 4 minutes until the center is set and the surface has begun to brown.

Yield
: 4 servings
Per Serving
: 247 Calories; 17g Fat (57.9% calories from fat); 9g Protein; 19g Carbohydrate; 6g Dietary Fiber; 28mg Cholesterol; 866mg Sodium

In-a-Flash Frittatas II: Immune Vitality Mushroom and Spinach

From Dr. Jonny
: This is the second recipe in what I call Chef Jeannette’s “frittata madness” series, and it features two great foods for the immune system—mushrooms and spinach. A 2009 study said mushrooms appear to give the immune system a nice big hand in attacking foreign invaders, which fits nicely with traditional wisdom about the healing properties of mushrooms. What’s more, the common white button mushroom had even stronger immune-boosting effects than more exotic (and expensive) varieties such as oyster and shiitake mushrooms. Spinach is loaded with antioxidants, and regular consumption of garlic and onions is associated with lower blood pressure and reduced rates of certain cancers. Can’t get more immune boosting than that!

6 eggs

1/2 cup (120 ml) milk (cow’s, unsweetened plain soy, or almond)

1/4 teaspoon salt

1/4 teaspoon cracked black pepper

2 tablespoons (28 ml) olive oil

1 1/2 cups (240 g) prepared diced onion (or 1 medium sweet onion, diced)

1 teaspoon prepared minced garlic (or 2 large cloves garlic, minced)

1 package (8 ounces or 225 g) thinly sliced mushrooms (button or shiitake work well)

1 teaspoon dried basil

1 teaspoon dried marjoram

2 teaspoons low-sodium tamari

2 cups (60 g) packed baby spinach

Preheat the oven to broil.

In a large bowl, whisk together the eggs, milk, salt, and pepper. Heat the oil in a 10-inch (25.5 cm) cast-iron skillet over medium heat. Swirl the oil to coat the entire inner surface of the pan, including the sides (use a paper towel and “wipe” the sides to oil completely). Add the onion, garlic, and mushrooms, and cook for 4 to 5 minutes, stirring occasionally. Add the basil, marjoram, tamari, and spinach, stirring well to combine, and sauté for 1 to 2 minutes, stirring frequently, until the spinach is wilted and the mushrooms have softened. Drain any excess liquids from the pan, return to the heat, and gently pour the prepared eggs evenly over the top of all. Cover and cook for about 5 minutes until the outer edges are cooked, the frittata is mostly solid, but the center is still a little wet. Place under the broiler and cook for 1 minute or until the center is set and the surface is firm.

Yield
: 4 servings
Per Serving
: 229 Calories; 15g Fat (57.9% calories from fat); 14g Protein; 11g Carbohydrate; 2g Dietary Fiber; 322mg Cholesterol; 371mg Sodium

From Dr. Jonny
: Black beans are my favorite variety of beans, even though nutritionally all beans are powerhouses. They taste great and are especially “friendly” to spices, which can make them taste anything from mild to wild. This salad is a perfect example. The jalapeño peppers give the salad a little bit of fire, the raw honey and spices balance the spicy taste with a touch of sweetness, and the limes give it a citrusy, summery—almost Caribbean—feel. I can easily imagine eating it at my favorite beach bar on Orient Bay in St. Martin!

Dressing

1/2 to 1 small jalapeño pepper, stemmed, to taste
*

2 garlic cloves, crushed

Juice of 2 limes

2 teaspoons raw honey

2 teaspoons Dijon mustard

1/2 teaspoon ground cumin

1/4 teaspoon ground coriander

1/2 teaspoon salt

1/3 cup (80 ml) olive oil

Salad

1 can (15 ounces or 425 g) black beans, drained and rinsed

2 cups (260 g) frozen corn, thawed

1 pint (300 g) heirloom mini tomatoes (yellow, teardrop, cherry, etc.)

1 bunch fresh cilantro, chopped

1/2 cup (80 g) sliced scallions, optional

1 bag (6 ounces or 170 g) chopped romaine lettuce (or 1 head, torn or chopped into bite-size pieces)

In a blender or food processor, pulse the jalapeño and garlic a few times until minced. Add the lime juice, honey, Dijon, cumin, coriander, and salt and pulse once or twice to briefly mix. Drizzle in the olive oil while processing until emulsified, scraping down the sides, if necessary.

In a large bowl, gently combine the beans, corn, tomatoes, cilantro, and scallions, if using.

Make a bed of romaine in a large salad bowl. Dress the bean mixture to taste and pour over the greens bed.

Yield
: 4 servings
Per Serving
: 598 Calories; 21g Fat (29.7% calories from fat); 26g Protein; 84g Carbohydrate; 19g Dietary Fiber; 0mg Cholesterol; 321mg Sodium

*
The white membranes of the chile peppers store most of the pungent capsaicin, so for a milder “bite,” remove both the membranes and seeds and use just the outer pepper. For a spicier bite with more metabolic power, dice and use the entire stemmed pepper. To protect your skin from burning, always use rubber gloves when handling raw or dried chile peppers and never touch your eyes!