Chef's Corner: Cheap and good for you, so get cracking
Saving money and eating well do seem to be mutually exclusive terms. However, there are many delicious and healthy ways of being budget conscious while also following Canada's food guide standards. One of the most inexpensive, versatile, nutrient-rich foods is also one of the most overlooked.
Eggs are high in protein, low in fat and calories and packed with 14 essential nutrients and cost only $1.80 per dozen. But you don't always have to eat them sunny-side-up or scrambled. Eggs are incredibly adaptable and make a delicious breakfast lunch or dinner.
Spicy Egg Muffins
A perfect way to wake up, these egg muffins can be made quickly and eaten while running out the door. Enjoy fresh out of the oven or out of the refrigerator for up to four days if stored properly.
- Cooking spray or butter
- 6 eggs
- 5 tbsp of cream cheese, diced and softened
- 6 thin sliced pieces of deli meat cut into squares
- 3 tbsp salsa
- hot pepper sauce (Tabasco)
- salt
- pepper
Preheat oven to 350F and spray cups of a regular sized six-cup muffin tin with cooking spray or grease with butter. Next, whisk together eggs, cream cheese, meat and salsa. Add hot pepper sauce, pepper and salt to taste. Divide mixture evenly into muffin cups and bake in oven for 10 minutes or until eggs have set.
Western Sandwich
A classic omelet turned delicious, protein-packed lunch. Filling can easily be made ahead of time then put in the refrigerator for up to four days ready to be reheated for a hot lunch in no time.
- cooking spray or butter
- 2 tbsp sweet pepper, minced
- 2 tbsp ham, minced
- 1 tbsp onion, minced
- 1 small garlic clove, minced
- 2 eggs
- salt
- pepper
- 1 medium roll
Whisk eggs in a small bowl and season to taste then set aside. Next, coat small non-stick pan with cooking spray or melt butter over medium heat. Add green pepper, onion and ham. Stir while cooking for about two minutes or until vegetables are tender the pour eggs over the vegetables in the pan and turn heat to medium-high. Allow to cook untouched for another two minutes or until the eggs have set. Carefully flip over and cook other side for 1 additional minute. Served immediately folded over on a bun OR remove from pan and allow to cool completely then store in airtight container for up to four days in the refrigerator.
Tomato Square- Quiche with Pillsbury Crust
Sometimes a cook has to accept defeat. Homemade flaky crust will never taste as good as Pillsbury brand. So why bother with all the trouble of making puff pastry when all the work has been conveniently done for you?
This delicious tomato quiche recipe can be adapted to use any crust, but this is my favourite way to make it.
- 1 can of Pillsbury Crescent Rolls
- 1 cup cheddar cheese, grated
- 2 tbsp flour
- 4 medium tomatoes, diced
- 1 medium onion, diced
- 6 mushrooms, sliced
- 4 eggs
- 1 cup milk
- salt
- pepper
Preheat oven to 425F. Unroll crescent rolls into nine-inch square pan, rolling in edges as necessary. Bake spread-out rolls for about six minutes or until edges begin to brown and turn oven to 375F after crust is removed. Next, in a large bowl, toss grated cheese, mushrooms, tomatoes and onion in flour.
Spread flour-coated cheese and mushroom mixture evenly onto partially baked crust. In another bowl beat eggs, milk and seasoning until well blended then pour over crust, cheese and vegetables. Bake in 375 F oven for about 40 minutes or until a knife inserted into the centre of the quiche comes out clean. Let stand for 10 minutes before serving. Will store well in refrigerator for up to four days.
Eggs are high in protein, low in fat and calories and packed with 14 essential nutrients and cost only $1.80 per dozen. But you don't always have to eat them sunny-side-up or scrambled. Eggs are incredibly adaptable and make a delicious breakfast lunch or dinner.
Spicy Egg Muffins
A perfect way to wake up, these egg muffins can be made quickly and eaten while running out the door. Enjoy fresh out of the oven or out of the refrigerator for up to four days if stored properly.
- Cooking spray or butter
- 6 eggs
- 5 tbsp of cream cheese, diced and softened
- 6 thin sliced pieces of deli meat cut into squares
- 3 tbsp salsa
- hot pepper sauce (Tabasco)
- salt
- pepper
Preheat oven to 350F and spray cups of a regular sized six-cup muffin tin with cooking spray or grease with butter. Next, whisk together eggs, cream cheese, meat and salsa. Add hot pepper sauce, pepper and salt to taste. Divide mixture evenly into muffin cups and bake in oven for 10 minutes or until eggs have set.
Western Sandwich
A classic omelet turned delicious, protein-packed lunch. Filling can easily be made ahead of time then put in the refrigerator for up to four days ready to be reheated for a hot lunch in no time.
- cooking spray or butter
- 2 tbsp sweet pepper, minced
- 2 tbsp ham, minced
- 1 tbsp onion, minced
- 1 small garlic clove, minced
- 2 eggs
- salt
- pepper
- 1 medium roll
Whisk eggs in a small bowl and season to taste then set aside. Next, coat small non-stick pan with cooking spray or melt butter over medium heat. Add green pepper, onion and ham. Stir while cooking for about two minutes or until vegetables are tender the pour eggs over the vegetables in the pan and turn heat to medium-high. Allow to cook untouched for another two minutes or until the eggs have set. Carefully flip over and cook other side for 1 additional minute. Served immediately folded over on a bun OR remove from pan and allow to cool completely then store in airtight container for up to four days in the refrigerator.
Tomato Square- Quiche with Pillsbury Crust
Sometimes a cook has to accept defeat. Homemade flaky crust will never taste as good as Pillsbury brand. So why bother with all the trouble of making puff pastry when all the work has been conveniently done for you?
This delicious tomato quiche recipe can be adapted to use any crust, but this is my favourite way to make it.
- 1 can of Pillsbury Crescent Rolls
- 1 cup cheddar cheese, grated
- 2 tbsp flour
- 4 medium tomatoes, diced
- 1 medium onion, diced
- 6 mushrooms, sliced
- 4 eggs
- 1 cup milk
- salt
- pepper
Preheat oven to 425F. Unroll crescent rolls into nine-inch square pan, rolling in edges as necessary. Bake spread-out rolls for about six minutes or until edges begin to brown and turn oven to 375F after crust is removed. Next, in a large bowl, toss grated cheese, mushrooms, tomatoes and onion in flour.
Spread flour-coated cheese and mushroom mixture evenly onto partially baked crust. In another bowl beat eggs, milk and seasoning until well blended then pour over crust, cheese and vegetables. Bake in 375 F oven for about 40 minutes or until a knife inserted into the centre of the quiche comes out clean. Let stand for 10 minutes before serving. Will store well in refrigerator for up to four days.
