Baked Eggs in Portabellos

If you're looking to get healthier, it's no secret that cutting down on red meat will make a big difference to your diet.  It can be difficult to feel fully satisfied at dinner without having that slice of protein, which is why I made this dish for dinner tonight.  The large mushroom with an egg delivers a punch of protein and a very satisfying bite.  Tonight, I served it alongside southwestern hashbrowns simply because that's what I had on hand.  However, I think it would be equally delicious served with a salad and a fruity vinagrette or even with some roasted asparagus and a squirt of lemon...yum!

Ingredients:

2 large portabello caps

2 large eggs

1 green onion, sliced

cooking spray

salt and pepper

1.  Preheat the oven to 375.  Meanwhile, clean your mushrooms and remove the stems.  Pat dry and leave the gills intact.

2.  Layer a small baking dish with foil and spray with cooking spray.  Place your mushrooms in the dish and sprinkle with half the green onions.  Top with a single egg, careful to keep it from running off the side of your 'shroom.

3.  Sprinkle with salt and pepper to taste and bake until the eggs are cooked to your liking.  I, myself, prefer the yolks to be a bit runny, so mine took about 20 minutes.  

4.  Serve with your favorite side and garnish with the additional green onion slices.  Enjoy!

Lighter Banh Mi Wrap

When I lived in Tampa, there was a little deli down the road from my office.  I usually got something pretty vanilla...ham and cheese, maybe french onion soup...but one day a friend talked me into trying their specialty...the Banh Mi sandwich.

Now, Banh mi actually refers to the type of bread used to make this delicious Vietnamese sandwich.  But since I'm watching my carbs and overall, just trying to be healthier, I decided to take the same flavors I found in that delicious sub and incorporate them into something that was permissible in my diet.

I've made this a few times now, and I think I've finally got it down to where we like it.  To lighten it up, I use either fish or chicken and I use a low carb wrap.  This makes an excellent lunch, but I would recommend packing the ingredients separately and assembling it right before you're ready to eat.

Ingredients (Makes 2 Servings):
2 low carb tortillas
2 cups chopped romaine lettuce
1/4 cup shredded purple cabbage
1 radish, thinly sliced
2 tbsp vinegar (I like to use white wine vinegar, but apple cider vinegar works well too)
1 tsp salt
1 tsp sugar substitute (I use Splenda)
2 tbsp mayo**
1 tbsp Siracha
2 fillets fish (tilapia, preferably) OR 2 small chicken breasts (boneless, skinless)
Old Bay seasoning or Cajun seasoning
Vegetable oil
2 tbsp cilantro, julienned
Optional ingredients:
onion, thinly sliced (green onions are lower in carbs, but regular ones will be fine if you use them sparingly)
hot pepper, thinly sliced (jalepeno, cayenne...whatever floats your boat!)

Fish

1. In a small bowl, combine cabbage, radish, vinegar, salt, and sugar substitute.  Mix well and set aside.
2. In another small bowl, combine mayo and siracha.  Mix well and set aside.
3. Rinse your protein and pat dry with paper towels.  Season both side liberally.  I use Old Bay for the fish and Cajun or even Jerk seasoning for chicken.
4.  In a medium skillet, heat oil to medium high heat.  Pan fry fish/chicken until cooked through.  Fish usually takes a couple minutes on each side.  Chicken will take a bit longer depending on thickness.
5.  While the meat cooks, assemble the wrap.  Drain the cabbage-radish mixture well and pile atop the wrap along with the lettuce and onion.
6.  Add meat to the wrap and drizzle with the sauce and garnish with cilantro and peppers.  Wrap and enjoy!

Chicken

  If you're still in the Induction phase of your low-carb diet, I would recommend forgoing the wrap and subbing in another cup of lettuce and eat this as a salad.  You can thin the sauce with a bit of water to make it a delicious dressing!

I will tell you, while this does incorporate a lot of those wonderful flavors from the original sandwich, if you ever have the opportunity to try the real deal--do it!  They're so delicious!  I hope you enjoy this lighter version.  If you have any ideas for foods that you'd like to see a low-carb version of, please submit it and I'll find one and post my findings!



**When on a low carb diet, high fat items such as mayo are OK.  However, if you're not on a low carb diet and just want a lighter overall recipe, omit the mayo and just drizzle the wrap with Siracha.  Just be cautious...it's hot!