Salmon Dill Pie with Rice Crust


2 1/2 cups cooked rice, cooled
6 eggs
2 tsp oil
2/3 cup diced onion
1/2 cup diced celery
2/3 cup fat-free evaporated skim milk
1 tbsp chopped fresh dill or parsley ( or 1 tsp/5ml dried dill)  Salt and pepper, to taste
1 can (170 g) salmon, drained
3/4 cup shredded low-fat Swiss cheese

Stir together rice and one whisked egg. Spray 9-inch (23 cm) pie plate with cooking spray. Press rice mixture into bottom and sides of pie plate. Heat oil in non-stick skillet. Cook onion and celery, stirring occasionally, until soft, about 5 minutes. Whisk together remaining eggs, evaporated milk, dill, salt and pepper in large bowl. Stir in onion mixture, salmon and half of the salmon and half of the cheese. Spread in rice crust. Top with remaining cheese.  Bake in preheated 375oF (190oC) oven until knife inserted in centre comes out clean, about 30 to 35 minutes.

May also be made with leftover cooked salmon or canned or leftover cooked tuna or crab meat.

BLT Egg Wrap


1 slice chicken bacon
1 egg
1/4 tsp onion powder
1 small low fat flour tortilla
2 tsp low-fat mayonnaise
2 tbsp diced tomato
leaf lettuce
salt & pepper to taste

Directions: Cook bacon in non-stick skillet over medium heat, or in microwave, until crisp; fold in half and set aside.  Wipe skillet clean. Whisk together egg, onion powder, salt and pepper in small bowl. Pour mixture into skillet; cook, stirring slightly, over medium heat. As mixture begins to set, gently move spatula across bottom and sides of skillet to form large, soft curds. Cook until eggs are thickened and no visible liquid egg remains but are still moist. Spread tortilla with mayonnaise. Place lettuce on top, add bacon, egg and tomato. Fold wrap and serve.

Serves 1.

Mini Bread Puddings


4 eggs
1/2 cup 2% Milk
1/2 cup granulated sugar
1 1/2 tsp vanilla
2 1/2 cups cinnamon raisin bread cubes (1/2 inch x 1/2 inch)
2/3 cup chopped dried apple and/or dried cranberries
cooking spray (optional)

Whisk together egges, milk, sugar and vanilla in large bowl. Stir in bread cubes and dried fruit.  Line a 6-muffin pan with paper baking cups or spray with cooking spray. Spoon mixture into cups, filling to top. Bake in preheated 350oF oven until knife inserted in centre comes out clean, about 20 minutes.

Mini bread puddings can be made ahead and reheated in the microwave for a grab-and-go breakfast. They freeze well.

Baked Egg Bites

Rich in omega-3 oils and calcium, eggs baked with cheese in muffin tins end up the perfect shape to serve on a crumpet or bagel. A light supper or a nourishing brunch, this charming dish is the perfect nursery food: comforting, simple to make, and nutritious.


6 eggs
1/2 cup milk
1/4 cup grated Swiss, Gruyere, sharp cheddar, or chevre
salt and pepper to taste

1. Preheat oven to 400F.
2. Butter 8 muffin cups. Whisk eggs, milk, salt and pepper together and divide evenly among the 8 buttered muffin cups.
3. Sprinkle eggs with grated cheese. Bake for 15 minutes, until eggs are golden and puffed.
4. Slide a knife around each egg to remove from tin. Serve on toast, or on English muffin or bagel halves.

Serves 4.

Easy Eggs Frittata


1/4 cup sun-dried tomatoes
6 eggs
2 tablespoons milk
1/4 teaspoon each salt & pepper
2 tablespoons butter or margarine
3 ounces blue cheese, crumbled
1 tablespoon chopped fresh basil or parsley

Cover tomatoes with hot water and soak 15 mins; drain and slice into strips. Preheat broiler. In medium bowl whisk eggs, milk, s&p until blended. Melt butter over high heat in 10 inch oven proof skillet. When butter foams, pour in eggs and immediately reduce heat to medium. As edges of eggs begin to set, lift edges to let uncooked eggs flow under. Continue cooking until firm but moist. Sprinkle tomato strips, crumbled blue cheese and chopped basil or parsley over frittata. Put pan under broiler 1-2 minutes until eggs are puffed and cheese barely melted. Serve from pan, cut in wedges.

Serves 4.

Veggie Frittata


1 tablespoon olive oil
1 tablespoon minced garlic
1/2 bell pepper diced
1 small onion diced
1/2 cup thinly sliced mushrooms
1/2 cup diced tomatoes
4 pepperoni diced (all stems and inner seeds removed first)
1 small can (1/4 cup) sliced black olives
2 teaspoons Italian seasoning
1/2 teaspoon salt
1/4 teaspoon pepper
1/2 cup red wine
12 eggs
2 cups milk
1 1/2 cups grated mozzarella or jack cheese

Prepare veggies the night before. Sauté onion and garlic in olive oil until transparent. Add bell pepper and mushrooms and cook until just soft. Add tomatoes, pepperoni and olives and simmer until liquid is cooked off, but do not allow to burn or stick to pan. Add Italian seasoning, salt, pepper and wine. Simmer until the wine is cooked off. Cool, cover and set aside until morning.

In the morning lightly beat the eggs. Add the milk and beat. Add the veggies and stir well. Pour mixture into large coated baking dish. Top with grated cheese and bake at 350 for approx. 25 minutes.

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