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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"How often when they find a sage, As sweet as Socrates or Plato; They hand him hemlock for his wage, Or bake him like a sweet potato!"
– Don Marquis, Author

The refrigerator light goes on...

I like eggs for dinner. While this is a great dish for a weekend brunch, it makes an equally good choice for a weeknight dinner. The veggies take about 5 minutes to prep and the whole dish is finished easily inside of 30 minutes.

Monterey Jack Cheese

Legend has it that this cheese was so named because the Monterey dairyman David Jacks produced the cheese and shipped it to San Francisco in the late 1800s. It is a high-moisture, young, mild cheese that melts well. The soft flavor is a perfect complement to spicy Southwestern, Tex-mex and Mexican dishes.

There are lower fat versions made with skim or part skim milk. I have found these to be excellent products with the same creamy taste and melting properties.

1 ounce cheese = 91 calories, 6 fat, 4g sat fat, 0g mono fat, 7g protein, 0g carbohydrates, 243mg sodium, 20mg cholesterol


 

Baked Eggs with Hashbrowns



Servings = 2 | Serving size =about 2 cups veggies with 1 egg

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

This recipe does not make very good leftovers.

1 tsp olive oil
1 small onion (diced)
1/2 large red bell pepper (diced)
12 ounces sweet potato (large dice)
1/4 tsp salt
fresh ground black pepper (to taste)
2 tsp dried sage
2 large eggs
1 ounce reduced-fat Monterey jack cheese (grated)

Preheat the oven to 375° F.

Place the olive oil in a skillet over medium-high heat.

Add the onions and sauté, stirring frequently, for about 2 minutes or until translucent.

Add the bell pepper and continue sautéing for another 2 minutes.

Add the sweet potatoes, stir, and cover. Reduce heat to medium and cook for about 15 minutes, stirring frequently, until the potatoes are soft.

Add the salt, pepper, and sage and stir. Cook for another 5 minutes on low.

Divide the potatoes between two oven proof dishes. Break one egg on top of the potatoes in each dish.

Place the dishes in the oven and bake for about ten minutes until the eggs are almost done to your liking.

Top with the grated cheese and bake for one minute or until the cheese is melted, then serve.

Nutrition Facts

Serving size = about 2 cups veggies with 1 egg

Servings = 2

.

Amount Per Serving

Calories 369 Calories from Fat 98
  % Daily Value
Total Fat 10g 17%
    Saturated Fat 4g 15%
    Monounsaturated Fat 5g  
    Trans Fat 0g  
Cholesterol 54mg 19%
Sodium 465mg 19%
Total Carbohydrates 54g 21%
    Dietary Fiber 9g 31%
    Sugars 4g  
Protein 14g  
Vitamin A 33% Vitamin C 121%
Calcium 16% Iron 14%
Vitamin K 19 mcg Potassium 1612 mg
Magnesium 58 mg