Tortilla-less Egg "Burrito" with Kale and Avocado

Eggs are so versatile and so yummy.  I love them! This recipe uses a very thin cooked egg mixture in place of a tortilla shell for this super nutritious and delicious breakfast burrito.  If you are cooking a one-serving egg burrito, use a smaller nonstick pan (about 5 inches), and cut all the ingredients in half.

My blueberry kale smoothie was delicious with the savory egg breakfast.
Follow me on Instagram for the smoothie recipe : Healthy_Chef_EmilyFrizell

Tortilla-less Egg "Burrito" with Kale and Avocado

What you'll need:
- 2 tsp. olive oil, divided
- 1/4 cup sliced red onion
- 1/4 cup chopped orange or yellow bell pepper
- 1 1/2 cups thinly sliced kale (stems removed)
- 2 large eggs
- 2 egg whites
- 1/4 cup milk
- pinch each of paprika, oregano, salt, and pepper
- 3 slices avocado (optional)
- 1/2 tsp hot sauce (optional)


What to do:
1. In a bowl, whisk together eggs, egg whites, and milk until frothy.  Set aside.

2. Heat 1 tsp. olive oil in a 10-inch nonstick pan over medium heat. Add onion and pepper; saute for about 5 minutes, until onions are translucent and peppers are tender.  Add kale and saute 2 more
minutes, until kale is wilted.  Remove veggies from pan to set aside.

3. Return pan to stove over low heat. Add remaining 1 tsp. olive oil and swirl to coat the pan.  Pour in egg mixture, but do not stir. Let mixture sit undisturbed for about 5 minutes. Sprinkle seasonings on top, then cover with a lid for about 4 minutes, until the top of the egg mixture is set.  Use a rubber scraper to gently lift the out edges of the egg mixture; continue toward the center. Use your hands, a spatula, or a plate to flip the egg mixture to cook the top side for
1minute.

4. Remove egg mixture from pan and place on a plate. Fill egg 'burrito' with cooked vegetables, and avocado if desired. Roll the egg mixture and cut in half to serve.

Light Cajun Chicken Pasta Dish

Cajun chicken pasta dishes seem to be popping up more and more on menus. I wasn't sure if I would like it, but I definitely wanted to try it.  I asked my husband if he wanted to share it with me, but he said he wasn't really interested in that type of dish. Well, next thing I know he is stealing bites from my plate! Needless to say, it was a hit for both of us.

However, my concerns were how much heavy cream they used with it, and how much sodium was in the dish. And, of course, not enough veggies! So to make my healthy version, I omitted the cream and used 2% milk. I also replaced some of the amount of cream with chicken broth and tomato puree. To increase the fiber, I just used more vegetables. I had red onions, mixed mini bell peppers, and some leftover roasted cauliflower. If I had to do it again, I would have added some zucchini, and maybe some spinach.

Be careful about which type of Cajun seasoning you use, especially if you are watching your blood pressure. Many spice blends contain a large amount of salt; some even have salt listed as the first ingredient. There are Cajun mixes that are sodium-free, such as Mrs. Dash or Penzeys Spices.

Cajun Chicken Pasta

makes 4 servings

What you'll need:

8          oz.                   pasta (ie penne, rigatoni)

1          TBSP.              canola oil

½        cup                  sliced red onion

3          cups                chopped mixed vegetables (ie bell peppers, cauliflower, zucchini)

2          ---                   garlic cloves, minced

2          ---                   chicken breasts, cut into bite-sized pieces

¾         cup                 crushed or strained tomatoes

½        cup                  low-sodium chicken broth

2/3      cup                  2% milk, cold

½        TBSP.             cornstarch

1-2      tsp.                  Cajun seasoning

1          tsp.                 dried parsley

½        tsp.                  paprika

2          TBSP.            shaved parmesan, for garnish

What to do:

1.                                Cook pasta in boiling water 2 minutes less than package directions.

2.                                Heat canola oil in a large skillet over medium-high heat.  When oil is hot, add onion and cook for 3 minutes stirring occasionally. Add chopped mixed vegetables and cook 3 more minutes. Stir in the garlic and cook, stirring, for 2 minutes. Remove vegetables from pan and set aside in a bowl.

3.                                Return skillet to medium-high heat.  Add chicken. Let chicken pieces sear and turn golden brown before stirring. Once all sides are browned, add tomatoes and chicken broth.

4.                                In a small bowl, mix together milk and cornstarch until cornstarch has dissolved.  Add mixture to skillet, stir, and let come to a boil. Reduce heat to a simmer. Stir in cooked vegetables, Cajun seasoning, parsley, paprika, and par-cooked pasta. Let mixture simmer for 5 minutes, stirring occasionally. Serve warm.