The High-Protein Cookbook - Linda West Eckhardt [45]
¼ cup (½ stick) unsalted butter
2 large egg yolks
1 tablespoon fresh lime juice
½ teaspoon finely chopped lime zest
½ jalapeño, seeded and finely chopped
4 large eggs
Salt and freshly milled black pepper to taste
Roasted Yellow Squash with Lemon Juice
Melt the butter in the microwave on high (100 percent power) for 1 minute in a small bowl. Whisk together the egg yolks, lime juice, lime zest, and jalapeño in a medium bowl. Dribble the melted butter into the egg mixture very slowly, whisking constantly, leaving the foamy milk solids at the bottom of the bowl in which the butter was melted; discard the solids. Return the sauce to the microwave and cook on medium (55 percent power) for 30 seconds. Whisk vigorously as the sauce thickens. The whisk should leave a track in the sauce. You may need to cook it for 30 seconds more at medium (50 percent power), depending on the strength of your microwave.
Be careful not to overcook the sauce, or the egg yolks will curdle. (If they do curdle, you can sometimes save a hollandaise by stirring in an ice cube.) Keep warm.
Bring water to a boil in an egg-poaching pan. Butter the poaching cups and break the eggs into the cups. Cook for 4 minutes (for a runny yolk) or to the desired degree of doneness. Gently place an egg over each serving of roasted squash and top with some hollandaise. Serve at once.
Nutritional Analysis, including the squash: 385 calories, FAT 35 g, PROTEIN 14 g, CARB 3 g, FIBER .06 g, CHOL 591 mg, IRON 2 mg, SODIUM 330 mg, CALC 72 mg
Egg and White Wine Sauce
This lovely yellow sauce is a no-nonsense New England cousin to hollandaise. It tastes so good that it will liven up any number of boring, bland diet entrées: the ubiquitous chicken breast, steamed fish, cauliflower. Here we have paired the sauce with eggs cooked over easy and perched on pureed cauliflower. The sauce will keep in the refrigerator for 3 days, so keep some on hand.
MAKES 2 SERVINGS
Preparation time: 15 minutes
Cooking time: 6 minutes
⅓ cup chopped onion
¼ cup dry white wine
½ cup half-and-half
¼ cup (½ stick) unsalted butter, softened
Zest and juice of ½ lemon
½ teaspoon kosher salt
½ teaspoon freshly milled black pepper
4 large eggs, cooked over easy
Cauliflower Purée
Finely chopped fresh flat-leaf parsley for garnish
Combine the onion and wine in a saucepan and cook over medium-high heat until reduced by three-quarters and the liquid is nearly evaporated. Add the half-and-half and boil to reduce by about a third. Turn off the heat and whisk in the butter. Add the lemon juice and zest, and salt and pepper. Set aside and keep warm.
Cook the eggs in a sauté pan filmed with butter over medium heat, turning once. Lay the eggs over the puréed cauliflower and top with the sauce. Garnish with chopped parsley.
Nutritional Analysis: 346 calories, FAT 33 g, PROTEIN 7 g, CARB 3 g, FIBER .2 g, CHOL 292 mg, IRON .9 mg, SODIUM 567 mg, CALC 70 mg
Green Olive and Yellow Onion Tortilla
The Spanish live on tortillas, cousins to Italian frittatas that are especially good after a hard day’s work. This recipe skips the potato, traditionally the basis for a tortilla.
MAKES 2 SERVINGS
Preparation time: 15 minutes
Cooking time: 15 minutes (concurrent)
1 tablespoon olive oil
½ cup yellow onion, coarsely chopped
2 garlic cloves, minced
½ cup chopped green olives
½ teaspoon Kosher salt
½ teaspoon freshly milled black pepper
¼ cup minced fresh plum tomato
½ cup minced flat leaf parsley plus 2 tablespoons for garnish
½ teaspoon paprika
6 large eggs
Heat a 10-inch nonstick skillet over medium heat, then add the oil. Add the onions, garlic, and green olives, stirring after each additon. Season with the salt and pepper, reduce the heat to medium-low heat, and cook until the onions are translucent, about 7 minutes. Stir in the tomatoes and parsley and cook 3 minutes more.
Beat the eggs with the paprika and pour over the vegetables. Cook over medium-low heat until bubbles begin coming up through the bottom and the top is mostly set, about 10 minutes. Run the tortilla