low carbs recipes :Croque-au-thon health

Croque-au-thon health

Here's a dish very popular with children, reinvented to appeal to health-conscious adults. Forget the spongy white bread and processed cheese slices. 

Instead, make up the thin multigrain bagels and spinach. In addition to being better for your health, it croque-au-tuna much better TASTE!

Servings: 4
Preparation time: 10 minutes
Cooking time: 8 minutes
Difficulty: Easy

NUTRITIONAL INFORMATION

Per serving: 250 calories
11 g fat
0.8 g omega-3 polyunsaturated fatty acids
440 mg of sodium
20 g carbohydrate
3 g of fiber
18 g protein
Source of fiber
Source of Iron
Source of Vitamin A

INGREDIENTS

45 ml (3 tbsp.) Red onion, finely chopped
500 ml (2 cups) baby spinach, chopped and packed
75 ml (5 tbsp.) Mayonnaise Type Dressing PC Blue Menu
1 can (120 g) White Tuna in water, drained
0.5 ml (⅛ tsp.) Freshly ground black pepper
2 thin PC Blue Menu Multigrain Bagels, lightly toasted
150 ml (⅔ cup) shredded mild cheddar cheese triple

INSTRUCTIONS

Preheat oven to 425 ° F (220 ° C). Line a baking sheet with foil.

In a bowl, combine the red onion, spinach, mayonnaise, tuna and pepper. Using a fork, stir the preparation up to the mayonnaise is well distributed.

Arrange the toasted bagel halves on the baking sheet and top evenly prepaid tuna. Sprinkle with cheese.

Bake in center of oven for 5 minutes or up to cheese is melted. Finish cooking under the broiler for 2 to 3 minutes or up to cheese is browned. Serve with a salad, if desired.

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Roasted cauliflower and spicy

Mushrooms stuffed with leeks

Blown egg white

Broccoli salad with ginger and beef

low carbs recipes- Frittata red pepper and fennel

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Mushrooms stuffed with leeks

Mushrooms stuffed with leeks

When trying to eat healthy, appetizers, often high in fat and sodium, can be a challenge. You can enjoy our mushrooms stuffed with leeks without dropping your health goals.
 Use these elegant appetizers to your guests at your next party.

Servings: 8
Preparation time: 20 minutes
Cooking time: 35 minutes
Level of difficulty: Medium

NUTRITIONAL INFORMATION

3 pieces per serving: 80 calories
2.5 g fat (including 1 g saturated fat)
115 mg of sodium
12 g carbohydrate
1 g fiber
4 g protein
Low in saturated fat
Low Sodium

INGREDIENTS

24 medium sized mushrooms (about 520 g)
10 ml (2 tsp.) Olive oil
2 leeks, white and light green parts only, thinly sliced ​​(about 4 cups / 1 L)
25 ml (2 tbsp.) Chopped garlic
5 ml (1 tsp.) Fresh thyme, finely chopped
1 ml (¼ tsp.) Salt
1 ml (¼ tsp.) Freshly ground black pepper
50 ml (¼ cup) goat cheese PC Blue Menu, softened
50 ml (¼ cup) panko breadcrumbs
15 ml (1 tbsp.) Glaze with Balsamic Vinegar of Modena PC

INSTRUCTIONS

Preheat oven to 425 ° F (220 ° C). Line a baking sheet with parchment paper.

Clean the mushrooms . Remove the feet have caps on the prepared baking sheet , hollow side facing up . Finely chop the legs and book .

In a large nonstick skillet , heat oil over medium-high heat and cook the leeks and chopped mushroom stems for 3 minutes , stirring often . Add garlic , thyme , salt and pepper and cook for 2 more minutes. Let cool slightly before adding the goat cheese and stir . Uniformly distributing the mixture in leeks mushroom caps , the packing process to create a dome on the top of each fungi. Garnish the top of each stuffed mushroom are gently squeezing a small amount of panko breadcrumbs .

Bake in center of oven for 20 to 25 minutes or until mushrooms are browned and cooked through . Arrange on a serving platter and drizzle with balsamic glaze .

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Blown egg white
Almond Chicken Baked
Broccoli salad with ginger and beef
low carbs recipes- Frittata red pepper and fennel
low carbs recipes:Fish with white trim Duxelles

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Blown egg white

Blown egg white

Soufflés are difficult to succeed because they swell beautifully and collapse without warning. The advantage is that you can watch the process and enjoy their delicious creamy flavor. 

Choose a bowl of one liter (4 cups) for this simple recipe blown and watch it inflate in a microwave oven for cooking.

Servings: 1
Degree of difficulty: Intermediate

NUTRITIONAL INFORMATION

Calories: 137
Protein: 7 g
Fat: 8 g
Saturated fat: 1 g
Cholesterol: 1 mg
Carbohydrates: 10 g
Fibre: 1 g
Sugars: 4 g
Sodium: 200 mg
Potassium: 181 mg

INGREDIENTS

10 ml (2 tsp.) Soft non-hydrogenated margarine
60 ml (1/4 cup) skim milk
15 ml (1 tbsp. Tablespoons) all-purpose flour
(4 1 / tsp.) 1 ml dried oregano
Pinch of cayenne pepper
15 ml (1 tbsp. Tablespoons) roasted red pepper, finely chopped
1 egg white or 30 ml (2 tbsp. Tablespoons) liquid egg white

INSTRUCTIONS

In a bowl of a liter (4 cups), mix the margarine and milk. Bake in microwave on high for 30 seconds. Add flour, oregano and pepper whisking. Bake in microwave on high for 30 seconds. Whisk to blend.

Add red pepper, whisking. In electric mixer, beat egg whites until peaks form. Add milk mixture until smooth. Bake in microwave on high for one minute or until the mixture has puffed and is cooked. Serve on a plate and enjoy.

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Almond Chicken Baked
Broccoli salad with ginger and beef
low carbs recipes- Frittata red pepper and fennel
Mediterranean chicken topped with feta
Sweet tart yogurt with apple and ginger garnish

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low carbs recipes: Salmon with mango chutney

Salmon with mango chutney

Here's a quick and easy to prepare that will satisfy the taste buds of the gourmet meals. Salmon and canola oil are good sources of omega-3 fats, which can contribute to heart health.

NUTRITIONAL INFORMATION

6 servings
calories 170
Fat 6 g
1 g saturated fat
60 mg cholesterol
170 g sodium
Carbohydrates 5 g
0 g fiber
Protein 23 g

INGREDIENTS

1/3 cup orange juice 75 mL
1 c. tablespoons of minced ginger end 15 mL
2 c. tsp canola oil 10 mL
2 c. in soy sauce, low sodium 10 mL
6 salmon fillets (4 oz./125 g each)
2 c. tablespoons of spicy mango chutney 30 mL
1 c. tablespoons of orange juice 15 mL

INSTRUCTIONS

1. In a shallow bowl or a resealable plastic bag, combine 1/3 cup (75 mL) orange juice, ginger, canola oil and soy sauce. Completely coat the salmon fillets with orange mixture. Marinate in refrigerator for 4 hours. Remove the salmon and discard marinade.

2. In a small saucepan or in a small bowl in the microwave, combine mango chutney and tablespoon (15 mL) remaining orange juice, warm chutney to liquefy.

3. Preheat oven to 375 º F (190 º C). Lightly spray a baking canola oil cooking spray. Place the salmon fillets on the plate. Brush with mixture of chutney.

4. Bake in preheated oven for 10 to 12 minutes or until fish is opaque and it flakes easily with a fork.

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low carbs recipes:Fish with white trim Duxelles
low carbs recipes: Spicy grilled asparagus
low carbs recipes-salmon BLT
low carbs recipes_Mini frittatas tomato
low carbs recipes_Cold shrimp rolls

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low carbs recipes: Chicken with lime, garlic and cashews

Chicken with lime, garlic and cashews

Canola oil allows the flavors of lime, garlic and soy sauce to stand out in this recipe. Canola oil, with its light taste, stands nicely in a salad dressing especially when you prefer to taste the ingredients and not the oil. "

NUTRITIONAL INFORMATION

4 servings
calories 190
Fat 8 g
1.5 g saturated fat
Cholesterol 30 g
Sodium 300 mg
Carbohydrates 17 g
3 g fiber
15 g protein

INGREDIENTS

1 (7 oz/200 g) chicken breast boneless and skinless 1
4 cloves garlic, minced 4
2 c. tbsp reduced-sodium soy sauce 30 mL
2 c. tbsp chili garlic sauce 30 mL
2 c. Tea of canola oil 10 mL
2 c. teaspoon fresh lime juice 10 mL
2 large red peppers, thinly sliced ​​2
1 cup snow peas 250 mL
6 green onions, cut into 6 pieces
1/4 cup unsalted cashews, coarsely chopped 60 mL

INSTRUCTIONS

1. Slice chicken into 1/4 inch (1 cm) thick. If you have difficulty, place the chicken in the freezer for 20 minutes to make it firmer and easier cutting.

2. In a resealable plastic bag, combine garlic, soy sauce, chili sauce, 1 tsp. tsp (5 mL) canola oil and lime juice. Add chicken strips. Marinate in refrigerator 20 minutes to 12 hours.

3. Once marinated chicken, heat over medium heat 1 tbsp. tsp (5 mL) canola oil in a medium saucepan. Add the red peppers. Cook for 1 minute. Remove the peppers from the pan and set aside in a dish.

4. Add the marinated chicken in the pan. Fry the chicken for 4 minutes. Put the red peppers in the pan and cook for 1 minute. Add the snow peas, onions and cook for 2 minutes. Add cashews and fry for 1 minute. Serve.

Recipe courtesy of "The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil" from the American Diabetes Association and CanolaInfo,

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low carbs recipes:Fish with white trim Duxelles
low carbs recipes: Spicy grilled asparagus
low carbs recipes-salmon BLT
low carbs recipes_Mini frittatas tomato
low-carb diet help

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Crispy roasted beet salad with orange vinaigrette and poppy seeds

Crispy roasted beet salad with orange vinaigrette and poppy seeds

This trim fresh and lively salad highlights the sweetness of the beets and oranges while expressing the fresh flavor of salad mix. Pack the salad separately from the seal and take it as a lunch to work.

Hint: it will keep, covered, in the refrigerator for two days.

Servings: 6
Degree of Difficulty: Easy

NUTRITIONAL INFORMATION

Calories: 95
Protein: 3 g
Fat: 4 g
Saturated fat: 0 g
Cholesterol: 0 mg
Carbohydrates: 15 g
Fiber: 4 g
Sugars: 10 g
Sodium: 89 mg
Potassium: 473 mg

INGREDIENTS

salad

500 g (1 lb) beets, about 5 medium
1.5 liters (6 cups) mixed salad (about 125 g or 4 oz)
75 ml (1/3 cup) red onion, thinly sliced
2 oranges, navels

trim

15 ml (1 tbsp. Tbsp) canola oil
(1/2 tsp.) 2 ml grated orange zest
45 ml (3 tbsp. Tablespoons) orange juice
25 ml (2 tbsp. Tablespoons) white wine vinegar
5 ml (1 tsp.) Dijon mustard
(1/2 tsp.) 2 ml liquid honey
1 small clove garlic, grated
15 ml (1 tbsp. Tablespoons) poppy seeds

INSTRUCTIONS

Wash the beets and wrap in aluminum foil. Place in the oven at 200 ˚ C (400 ˚ F) for about 1 hour and 30 minutes or until a knife is easily inserted into the beets. Let cool until easy to handle. Remove the skin and slice thin and set aside.

Spread the mixture on a salad plate and sprinkle with red onion, then cover beets.

Using a chef's knife and a movement back and forth, remove the peel and white pith from oranges and cut between the membranes neighborhoods. Sprinkle the salad mix and set aside.

Garnish with orange and poppy seeds: In a small bowl, whisk together oil, orange zest and orange juice, vinegar, mustard, honey, garlic and seeds poppy. (Grate the garlic rather than crush it gives a smoother texture). Sprinkle over salad mixture and serve.

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low carbs recipes-salmon BLT
low carbs recipes_Mini frittatas tomato
low carbs recipes_Cold shrimp rolls
Greek Chicken and vegetable salad: recipes
low-carb diet help

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low carbs recipes-salmon BLT

A BLT sandwich enjoyed on the go can be filled with rich bacon fat and low in protein well. This open sandwich contains a lot of protein and flavor while being easy to enjoy lunch with a knife and fork. Make it a light meal with a crisp green salad.

Tip: Looking tails salmon for this recipe because they are thinner and easier to put on the bread.

Servings: 3

Degree of Difficulty: Easy

NUTRITIONAL INFORMATION

Calories: 284
Protein: 21 g
Fat: 14 g
Saturated fat: 3 g
Cholesterol: 52 mg
Carbohydrates: 19 g
Fiber: 3 g
Sugars: 5 g
Sodium: 452 mg
Potassium: 450 mg

INGREDIENTS

1 salmon fillet, skin removed (about 250 g or 8 oz)
(2 tbsp.) 25 ml light mayonnaise
15 ml (1 tbsp. Tablespoons) prepared relish
2 cloves garlic, minced
1 ml (1/4 tsp.) Freshly ground black pepper
2 slices of turkey bacon
2 large lettuce leaves
1 small tomato, sliced
3 slices of whole grain bread, toasted (if desired)

INSTRUCTIONS

Place salmon on a small baking pan lined with parchment or aluminum foil.

In a small bowl, combine mayonnaise, relish, garlic and pepper. Sprinkle the salmon and roast in the oven at 220 ˚ C (425 ˚ F) for about 10 minutes or until meat crumbles to the touch. Cut into three pieces.

Meanwhile, in a pan or microwave oven, cook bacon until browned. Cut each slice into three pieces.

Cover the bread with lettuce, tomato and bacon. Cover the salmon and serve.

low carbs recipes_Mini frittatas tomato
diet for low carbs_Sautéed salmon and baked peppers
low carbs recipes_Pork chops baked with lemon and herbs

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diet for low carbs_Sautéed salmon and baked peppers

Sautéed salmon and baked peppers

Sometimes children will surprise you by eating their fish and vegetables! This is what happened with me when I served this dish. Tender and tasty, this mixture gives a weeknight meals memorable.

Servings: 4

Degree of Difficulty: Easy

NUTRITIONAL INFORMATION

Calories: 348
Protein: 31 g
Fat: 19 g
Saturated Fat: 4 g
Cholesterol: 80 mg
Carbohydrates: 13 g
Fiber: 3 g
Sodium: 177 g
Potassium: 786 mg

INGREDIENTS

10 ml (2 tsp.) Hoisin sauce
4 salmon fillets, skin removed (about 570 g or 1 ¼ lb. total)
125 ml (1/2 cup) panko breadcrumbs
25 ml (2 tbsp. Tablespoons) whole flaxseed
7 ml (1 ½ tsp.) Chopped fresh thyme
1 yellow pepper and 1 orange pepper, chopped
750 ml (3 cups) Swiss chard, chopped
2 cloves garlic, minced
15 ml (1 tbsp. Tablespoon) fresh ginger, minced
10 ml (1 tsp.) Sesame oil

INSTRUCTIONS

Brush salmon fillets with hoisin sauce to coat. In a shallow dish, mix together the breadcrumbs, flax seeds and thyme. Dip the salmon in the coating mixture to coat evenly and place on baking sheet lined with parchment paper and set aside.

In a large bowl, combine yellow and orange peppers, Swiss chard, garlic, ginger and oil. Split on two large sheets of aluminum foil and fold to seal. Place packets on baking sheet and bake at 220 C (425 F) for about 15 minutes or until the fish flakes easily.

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low carbs recipes_Pork chops baked with lemon and herbs

Pork chops baked with lemon and herbs

The crisp coating keeps the tender and juicy throughout the cooking chops. The light lemon sauce and herbs are easily prepared and accompanied to perfection pork tender.


Tips: If loin chops pork minute are not available, use thicker chops and increase the cooking time to 12 minutes before adding the sauce, or, put thick chops in the freezer for 15 minutes to the firm and cut in half with a sharp knife.

Servings: 4
Preparation time: 10 minutes
Cooking time: 15 minutes

NUTRITIONAL INFORMATION

Calories: 290
Protein: 26g
Carbohydrates: 17g
Fat: 13 g
Fiber: 0.8 g
Sodium: 481 mg

INGREDIENTS

1 c. tbsp (15 mL) butter
1/3 cup (80 mL) breadcrumbs
1 c. tsp (5 mL) dried basil
1/2 c. tsp (2 mL) dried rosemary
1 1/2 cups (375 ml) milk
1 lb (450 g) pork chops, thin
1 small onion, chopped
1 clove garlic, minced
2 c. tbsp (30 mL) cornstarch
Grated zest of one lemon
1/2 c. tsp (2 mL) salt
2 c. tbsp (30 mL) lemon juice

INSTRUCTIONS

Preheat oven to 375 ° F (190 ° C). Put half the butter in a glass dish 13 x 9 inch (33 x 23 cml) baking dish. Bake 5 minutes.

In a shallow dish, combine bread crumbs and half of the basil and rosemary. Put 2 tbsp. tablespoons (30 ml) milk in another bowl. First Dip pork chops in milk and then pass into the crumb mixture, pressing to coat, place them on a plate. Discard any remaining milk and bread crumbs.

Remove from oven. Rotate the dish to coat the walls with melted butter. Place chops coated in the dish and place in oven. Bake about 8 minutes or until they begin to brown.

Meanwhile, in a saucepan, melt the remaining butter over medium heat. Add leftover basil, rosemary, onion and garlic and cook, stirring, for 3 minutes or until tender. Whisk in the remaining milk with the cornstarch, add the lemon zest, whisking. Continue to whisk in the pan, increasing to medium-high heat. Cook and stir 3 minutes or until thickened and glossy.

Add salt and lemon juice stirring constantly. Pour the sauce over the chops and put the dish in the oven for 5 minutes or until pork is slightly pink.

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diet for low carbs_Korean tofu kebabs on the grill

Korean tofu kebabs on the grill

Recipe created by Adam Lariviere, professional instructor / Chef Training, YMCA of Greater 
Toronto.

NUTRITIONAL INFORMATION

per skewer
Calories (kcal) 145
Fat (g) 6.1
Saturated Fat (g) 0.8
trans fat (g) 0.0
Cholesterol (mg) 0.0
Sodium (mg) 378.5
Carbohydrate (g) 17.5
Fiber (g) 3.2
Protein (g) 10.3

INGREDIENTS

9 skewers
ingredients:
2 blocks firm tofu
1 pineapple
1 green pepper
1 red onion
18 cherry tomatoes
Olive oil as needed
Salt and pepper as needed
9 skewers
marinade:
2 persimmons - very ripe (or ripe plums)
3 shallots
4 cloves garlic (minced)
1 tablespoon ginger (finely chopped)
6 tablespoons soy sauce soup
½ tablespoon molasses tea
1 tablespoon sesame oil
1 tablespoon dry sherry soup
1 tablespoon sesame seeds
Black pepper as needed

INSTRUCTIONS

Prepare the marinade:

1. Cut persimmons in half and remove the meat.

2. Transform the flesh into pulp using a whisk or a potato masher.

3. Mix all ingredients with mashed persimmon.

Assembling the skewers:

1. Cut each block of tofu into 18 pieces as shown below.

2. Combine the tofu with the marinade and refrigerate all night.

3. Cut the pineapple into medium sized pieces (about the same size as the cubes of tofu).

4. Cut green pepper in half and cut each half into 9 equal squares.

5. Cut red onion into medium sized pieces (about the same size as the pieces of green pepper).

6. Saute the vegetables in a small amount of olive oil and season with salt and pepper to taste.

7. Assemble the skewers as shown below (may vary by size skewers).

8. Grill skewers over a fire of moderate to high intensity for about 2 to 3 minutes on all 4 sides.

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low carbs recipes_Cold shrimp rolls

Cold shrimp rolls

Excellent as appetizers, these rolls are delicious alone or with peanut dipping sauce.

Tip: For a vegetarian option, replace the shrimp with firm tofu.

Servings: 10
Degree of difficulty: Intermediate

NUTRITIONAL INFORMATION

Calories: 101
Proteins: 5 g
Fat: 2 g
Saturated fat: 0 g
Cholesterol: 22 mg
Carbohydrates: 17 g
Fibre: 1 g
Sodium: 230 mg
Potassium: 95 mg

INGREDIENTS

A quarter of a pack of 400 g of brown rice vermicelli farm
1 carrot, grated
250 ml (1 cup) heads shiitake mushrooms, thinly sliced
60 ml (¼ cup) fresh cilantro, chopped
25 ml (2 tbsp.) Chopped fresh mint
(2 tbsp.) 25 ml soy sauce reduced sodium
20 large cooked without the tail, approximately 250 g shrimp (8 oz)
10 sheets of rice paper (22 cm or 8 ¾ inches in diameter) with peanut dipping sauce:
45 ml (3 tbsp.) Hoisin sauce
20 ml (4 tsp.) Creamy peanut butter
45 ml (3 tbsp.) Rice vinegar
30 ml (2 tbsp.) Warm water

INSTRUCTIONS

Peanut dipping sauce: In a bowl, mix together hoisin sauce and peanut butter. Whisk slowly adding rice vinegar and enough warm water to obtain a smooth and uniform texture.

Place the noodles in a large bowl and scalding. Let stand 10 minutes. Drain and rinse with cold water. Toss with carrots, mushrooms, cilantro, mint and soy sauce. Stir in 30 ml (2 tbsp.) Of dipping sauce.

Fill a shallow bowl of warm water. Submerge one sheet of rice paper at a time for about 30 seconds or until softened. Place on a clean damp towel and pour 1/10 of the noodle mixture in the center. Cover with two shrimp and fold the ends inward, then roll the sheet into a spiral. Repeat with remaining ingredients. Cover the rolls with damp paper towels and plastic wrap. Keep up to 2 hours in refrigerator. Cut each roll in half diagonally and serve.

Serve remaining sauce with the  rolls.

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diet for low carbs_Spaghetti Squash with Turkey Meatballs

These turkey meatballs are a great topping for spaghetti squash, changing pasta. Serve the squash in some broth makes it tender and tasty.

Servings: 6
Degree of difficulty: Intermediate

NUTRITIONAL INFORMATION

Calories: 158
Protein: 12 g
Fat: 6 g
Saturated fat: 2 g
Cholesterol: 60 mg
Carbohydrates: 15 g
Fibre: 2 g
Sugar: 1 g
Sodium: 243 mg
Potassium: 337 mg

INGREDIENTS

1 spaghetti squash (about 1.25 kg or 2 1/2 lb)

250 g (8 oz) turkey or extra lean ground chicken

75 ml (1/3 cup) dry seasoned bread crumbs

1 egg

No salt added 750 mL (3 cups) chicken or vegetable broth, low sodium

1 green onion, sliced ​​or 15 ml (1 tbsp. Tablespoons) chopped fresh parsley (optional)

1 small clove garlic, minced

(2 tbsp.) 30 ml grated Parmesan cheese

Spaghetti Squash with Turkey Meatballs

INSTRUCTIONS

Cut the squash in half lengthwise. Place the cut on a parchment paper-covered or aluminum foil and pierce the surface of the pan face bark with a fork. Roast in oven at 190 ° C (375 ° F) for about 45 minutes or until squash is tender with a knife and set aside.

In a bowl, combine turkey, bread crumbs and egg until the mixture is firm. Roll into balls with a rounded teaspoon (5 ml) and set aside.

In a saucepan, simmer the broth, onion and garlic and add the meatballs. Cook and stir gently for five minutes or until the inside is no longer pink.

At the fork, scrape the squash into long filaments and divide into shallow bowls. Pour the broth over the dumplings and the squash and serve. Sprinkle with cheese before serving.

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low carb recipes: Frittata with vegetables and rice

Frittata with vegetables and rice

This quick and easy dish is a great way to use leftovers on Friday night, using the same rice and vegetables cooked the day before. In addition, these remnants make excellent lunches, try them with pasta sauce.

Tip: make sure you use a pan with a handle made ​​of metal. If your stove does not have a lid, use a pizza pan to cover it.

Servings: 6
Degree of Difficulty: Easy

NUTRITIONAL INFORMATION

Calories: 132
Protein 8 g
Fat: 5 g
Saturated fat: 1 g
Cholesterol: 124 mg
Carbohydrates: 13 g
Fibre: 2 g
Sugars: 2g
Sodium: 134 mg
Potassium: 235 mg

INGREDIENTS

10 ml (2 tsp.) Canola oil

1 shallot, minced

2 cloves garlic, minced

500 ml (2 cups) fresh or frozen broccoli, chopped

Half a red pepper, diced

5 ml (1 tsp.) Curry paste or powder

125 ml (½ cup) of organic vegetable broth

Cooked 250 ml (1 cup) brown rice (prepared without salt)

4 eggs

3 egg whites

1 ml (¼ tsp.) Freshly ground black pepper

INSTRUCTIONS

In a nonstick skillet 20 cm (8 in.), heat oil over medium heat. Cook shallots and garlic for 2 minutes or until they are tender. Jousting broccoli, pepper and curry powder and stir to coat. Add broth, cover and cook for 5 minutes or until broccoli is tender. Add rice and stir to coat.

Meanwhile, whisk together eggs, egg whites and pepper. Pour over vegetable mixture, lifting and mixing the eggs is using a spatula. Cover and cook for about 8 minutes or until edges are frozen and swollen. Broil about 15 cm (6 in.) of the element for 2-4 minutes or until inserted in center comes out clean and witness the top is golden brown.


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