Make Valentine's A Day-Long Day To Remember

Tender Cheesy Omelet

Makes 4 Servings

2 cups egg substitute

1 large egg

1/2 teaspoon hot sauce

1/4 cup vegetable juice, such as V-8

3 tablespoons chopped green onions

1/8 teaspoon ground black pepper

1/2 cup grated Cabot 50% Reduced Fat Cheddar (2 ounces)

1. In medium bowl, vigorously whisk egg substitute, egg and hot sauce together until very frothy.

2. In large nonstick skillet over medium heat, heat vegetable juice. Add green onions and pepper and cook, stirring until onions are tender but not browned.

3. Reduce heat to low (for tender eggs) and add egg mixture. When nearly set, distribute cheese over half. Fold omelet in half and slip onto warm serving plate. Cut into four portions.

Nutrition Analysis

Calories 120, Total Fat 4g, Saturated Fat 2g, Sodium 345mg, Carbohydrates 4g, Dietary Fiber <1g, Protein 18g, Calcium 149mg

Sole Pinwheels with Spinach Filling

Makes 2 servings

Cooking spray

2 teaspoons olive oil, divided

1 large shallot, finely chopped (1/4 cup)

4 cups (4 ounces) baby spinach, large stems trimmed, washed and dried (leave a little water clinging to leaves)

4 tablespoons panko (Japanese-style breadcrumbs), divided

1/4 teaspoon salt, divided

3/4 cup low-fat 1% milk, divided

2 teaspoons King Arthur Unbleached All-Purpose Flour

2 ounces Cabot 50% Reduced Fat Cheddar, grated (about 1/2 cup)

1/2 teaspoon dry mustard

Pinch of ground red pepper (cayenne)

8 ounces sole or flounder fillets

1. Preheat oven to 425 degrees F. Coat small baking dish, such as gratin dish or 9-inch pie pan, with cooking spray. Alternatively, use 2 individual gratin dishes.

2. Heat 1 teaspoon oil in large nonstick skillet over medium-high heat. Add shallot; cook, stirring for 30 to 60 seconds, or until softened. Stir in spinach. Cook, stirring, for 30 to 60 seconds, or until wilted. Remove from heat. Stir in 2 tablespoons of panko and 1/8 teaspoon of salt. Transfer to plate and let cool.

3. Mix 1/4 cup of milk with flour in small bowl until smooth. Heat remaining 1/2 cup milk in small saucepan over medium heat until steaming. Remove from heat. Whisk in flour mixture. Return to medium heat. Cook, whisking constantly, for 2 to 3 minutes, or until sauce bubbles and thickens. Remove from heat. Add cheese, mustard, ground red pepper and remaining 1/8 teaspoon salt; stir until cheese has melted.

4. Lay fish fillets on work surface. Divide spinach mixture among fillets; spread evenly, leaving a 1/2-inch border around edges. Starting at one narrow end, roll up fillets, jelly-roll style. Cut each roll in half. Secure each pinwheel with toothpick, if desired.

5. Spread about 1/4 cup of cheese sauce over bottom of prepared baking dish(es). Place fish pinwheels in baking dish, pinwheel-side up. Spoon remaining cheese sauce over pinwheels. Mix remaining 2 tablespoons panko and remaining 1 teaspoon oil in small bowl; sprinkle over pinwheels and sauce.

6. Bake for 20 to 25 minutes, or until sauce is bubbly and fish flakes when poked with tip of sharp knife. Remove toothpicks, if necessary, and serve.

Nutrition Analysis

Calories 291, Total Fat 9g, Saturated Fat 3g, Sodium 676mg, Carbohydrates 21g, Dietary Fiber 3g, Protein 32g, Calcium 286mg

Contact:  Bob Schiers

(888)214-9444 or [email protected]