Easter brunch is approaching quickly; do you have your menu planned? 

Brunch usually involves some sort of egg dish.  Here are some made-over lower fat, cholesterol, and calorie recipes to try. 

When cooking with eggs, try to reduce the amount of yolk used or try using egg substitute to lower the fat and cholesterol.   Eggs are delicious with vegetables too!

Deviled Eggs

http://lowfatcooking.about.com/od/easter/r/deviledeggs.htm

You could reduce the fat and cholesterol count further by tossing some of the yolks and replacing them with low fat cottage cheese. Only use eggs that have been handled safely–ones that have been out of the refrigerator for less than two hours, have no cracks in them, and have not been in contact with yard chemicals or animals.

Ingredients:

• 12 hard-cooked eggs
• 1/2 cup fat free mayonnaise
• 2 tsp Dijon mustard
• 2 tbsp scallions, finely chopped
• 1 tbsp chives, finely chopped
• Paprika

Preparation:

Cut cooked eggs in half lengthwise. Scoop out yolks and place them in a bowl. Mash the egg yolks with a fork; add mayonnaise, mustard and scallions. Mix well. Spoon yolk mixture into egg halves. If you have a pastry bag with a star-shaped tip, you could pipe the yolks into the whites. Top with chives. Cover and refrigerate until ready to use. Sprinkle with a little paprika before serving if you like.

24 Servings

Per Serving: Calories 36, Calories from Fat 22, Total Fat 2.5g (sat fat 0.8g), Cholesterol 105mg, Sodium 41mg, Carbohydrate 0.3g, Fiber 0g, Protein 3.1g

Potato Spinach Frittata

http://lowfatcooking.about.com/od/vegetablevegetariandishes/r/potspinfrittata.htm 

Cook Time: 20 minutes

Photo by Fiona Haynes

Total Time: 20 minutes

Ingredients:

• 2 tsp canola oil
• 1 1/2 cups diced red potatoes
• 1/2 cup chopped red onion
• 1 cup baby spinach, roughly chopped
• 1/4 cup parsley, chopped
• 1 1/2 cups liquid egg substitute
• 1/4 cup fat-free milk
• 1/3 cup reduced fat cheese (optional)

Preparation:

Heat oil in a medium skillet with an oven-proof handle. Sauté potatoes and onion until potatoes are just tender—about 10 minutes. Add chopped spinach and parsley, and cook until spinach wilts. Combine egg substitute and milk, and pour mixture over vegetables. Cook (without stirring or lifting the sides) until the sides of the frittata set. As it begins to set, preheat broiler.

Sprinkle cheese over frittata and place skillet under broiler until eggs are set and cheese is melted—about 1-2 minutes. Carefully remove skillet from oven. Cut frittata into four wedges.

Serves 4.

Per Serving Without Cheese: Calories 149, Calories from Fat 47, Total Fat 5.3g (sat 0.7g), Cholesterol 1mg, Sodium 190mg, Carbohydrate 11.9g, Fiber 1.9g, Protein 13.5g

Per Serving With Cheese: Calories 176, Calories from Fat 65, Total Fat 7.2g (sat 1.9g), Cholesterol 8mg, Sodium 267mg, Carbohydrate 12.1g, Fiber 1.9g, Protein 15.7g

Eggs Florentine

http://lowfatcooking.about.com/od/breakfastandlunch/r/eggsflorentine.htm

Ingredients:

• 1/2 cup plain low fat yogurt
• 2 tbsp fat-free mayonnaise
• 1 tsp Dijon mustard
• 2 whole wheat English muffins, split
• 1 cup baby spinach leaves
• 1 tbsp vinegar
• Pinch of salt
• 4 eggs
• Freshly ground black pepper
• Fresh parsley for garnish

Preparation:

In a small pan, whisk together yogurt, mayonnaise and mustard. Stir gently on a low heat until warm.

Place spinach in a microwavable dish, sprinkle with a little water and microwave for 20-30 seconds until gently wilted.

Toast the muffins and place one half on four plates. Spread 1 tbsp of warm sauce on each half muffin, followed by one-fourth of the spinach.

Fill a large skillet with 2 inches of water and 1 tbsp vinegar (to help the eggs keep their shape). Add a pinch of salt to the water. Bring water to a boil, then reduce heat to low so that the water is barely simmering. Break each egg gently into a shallow bowl and empty carefully into skillet. Simmer for 3-5 minutes until desired doneness, spooning hot water over the yolk until slightly opaque.

Using a slotted spoon, carefully remove eggs from water, letting excess water drain away; place on top of spinach. Drizzle remaining sauce over each egg. Sprinkle with freshly ground black pepper, garnish with parsley, and serve immediately.

Serves 4.

Per Serving Calories 160, Calories from Fat 56, Total Fat 6.3g (sat 5.6g), Cholesterol 214mg, Sodium 391mg, Carbohydrate 15.6g, Fiber 2.1g, Protein 10.5g

Low fat Spinach and Mushroom Frittata

http://lowfatcooking.about.com/od/breakfastandlunch/r/spinmushfrittat.htm

Photo by Fiona Haynes

Prep Time: 5 minutes

Cook Time: 12 minutes

Total Time: 17 minutes

Ingredients:

• 5-ounce pack baby spinach
• 1 cup sliced cremini mushrooms
• 1 large roma tomato, halved lengthwise, then sliced
• 1 1/2 cups liquid egg substitute
• Freshly ground black pepper
• 1/3 cup reduced fat cheese

Preparation:

Coat a medium oven-proof nonstick skillet with cooking spray. Wilt spinach on low-medium heat. Add mushrooms and tomatoes and sauté for 2 minutes on medium heat. Add egg substitute and cook for 4-5 minutes without stirring until edges are set. Finish cooking under broiler until edges are golden and center is just set, about 2-3 minutes. Remove skillet carefully, with an oven mitt, as handle will be hot.

Serves 4-6

Per Serving: Calories 94, Calories from Fat 20, total Fat 2.1g (sat 1.2g), Cholesterol 7mg, Sodium 281mg, Carbohydrate 5.5g, Fiber 1.6g, Protein 13g