Egg White Omelet For One

The egg-white omelet is really no different than the 'Basic Omelet for Anthony'.  It just consists of a few different ingredients, and two additional steps--chopping and sautéing a few veggies.  Egg-whites don't always have the richness and depth of flavor that a whole-egg omelet will have, thus, I suggest adding a few veggies and a little cheese.

A time-saver for this recipe is to buy the egg-white cartons which will save you time and avoid wasting the yolks; however, buying pure egg-whites is not always the cheapest route.  You will need to decide what suits your budget and schedule best.

Equipment:

Cutting Board

Knife

8" non-stick skillet

Ingredients:

1 tsp butter
PAM Spray
1/3 cup of egg whites, to cover the skillet

1/4 cup sharp cheddar
2 Tbls yellow or red or green peppers
2 Tbls onions (red, white, yellow or green)
2 Tbls Canadian Bacon (or ham)

Instructions:
1. Wash Your Hands.
2. Prep your veggies and sauté in 1 tsp of butter over MEDIUM heat.

3. Once they are partially cooked (to your liking), set them aside.

4. Spray your skillet with PAM and leave the heat at MEDIUM.

5. Pour 1/3 cup of egg-whites into the skillet to cover entire skillet surface.

6. Do not touch, lift or jiggle.  Let it begin to congeal!
7. As it begins to turn 'cloudy', add your salt, pepper, cheese.

8. Sprinkle your veggies and ham over top.

9. Use a spatula to separate the edges and gently fold one half onto the other.  May need a large spatula.

10. Turn the heat off and let sit for 30 -60 secs.
11. Slide onto a plate with toast and a bottle of hot sauce (or ketchup).

Hamburger Helper Homemade

My mother never cooked from a box, and I have tried to emulate her and prepare food that's fresh, healthy, and delicious from scratch.

For college students branching out on a budget, both money and time-wise, it is tempting to opt for processed, prepackaged microwave meals--I'd encourage you to steer clear except on rare occasions when things have simply gotten too busy.

Evidence suggests that cooking with fresh ingredients is cheaper, healthier, more environmentally friendly, and above all, tastier.  You don't need to be a chef, but a few kitchen skills and ingredients will take you a long way.

Today's recipe is great for having friends over. I personally like this recipe with garlic and red pepper flakes.  Try it out this week.  Total approximate cost: $12-15 for 2-4 servings.  (Adapted from a rarely disappointing blog site: www.alexandracooks.com recipes)

Equipment:
5-quart sauce pan for boiling pasta
Large skillet
Slotted spoon, optional (just drain meat in bowl with paper towel)
Chopping knife

Ingredients:
1 lb of elbow or penne pasta
1 lb ground beef
1 1/2 -2 cups onion, diced
2-3 Tbls extra-virgin olive oil
Oregano, dried or fresh
1 clove garlic, minced (optional)

1 Tbls ketchup
2 tsp tomato paste (I recommend getting it in a tube so that you have a way to easily store it)
15 oz tomato sauce (Hunt's is recommended)
Salt & Pepper
Red pepper flakes (optional)

1/3 cup parmesan cheese, grated
1 cup sharp cheddar cheese, grated

Instructions:
1. Wash your hands and read the recipe.
2. In a sauce pan, boil pasta, drain, and set aside.

3. Prepare you skillet with 1-2 Tbls of olive oil on MEDIUM-HIGH heat.

4. Brown meat until "almost" done.  Add garlic if you are using.  Drain and set aside.

5. Use the same skillet to saute onions until translucent and slightly browned.

6. Add meat back to onions.

7. If you have oregano, add a 1 tsp of dried oregano or 1 Tbls of fresh oregano

8. Add tomato sauce, tomato paste, and ketchup. Add red pepper flakes if using.

9. Add pepper.

10. Remove skillet from heat and add your cheeses.  Combine well.

11. If your skillet is not large enough to add cooked pasta, use a large mixing bowl to combine the two.

12. Add some garlic bread and a salad.
13. Let everyone dig in and enjoy a homecooked meal with great conversation.
14. Remember your childhood.

Popeye Breakfast Burrito

Just featured the traditional breakfast burrito for the returning college students, but thought it might be overwhelming to have the veggie option in the same blog: Spinach- Mushroom Breakfast Wrap.

This one requires a little more prep time, but it's not difficult if you've practiced some of the freshman level skills:  sauteeing mushrooms, onions, and spinach; and, scrambling eggs.  

If need be, re-read 'How Do I Make Those Mushrooms' blog for freshman level cooking skills.

Tip:

If you have extra breakfast wraps, put them in the freezer--great for mornings on the go--place in toaster oven on 250 degrees x 12-15 minutes.

Equipment:

Nonstick skillet

Chopping knife
Spatula

Ingredients:

4 eggs

1-2 tsp milk

3 teaspoons butter, divided

1/2 onion, diced

1 clove garlic, minced

Bag of fresh spinach

8 oz - 10 oz box of mushrooms, sliced

1 cup grated Parmesan cheese

10-12" burrito tortillas

(Use smaller for freezing and larger burrito sizes for on-the-go)

Instructions:

1. Wash your hands.

2. Prep all ingredients before assembling!  You can use one skillet for everything or two.  You decide.

3. Sauté diced onions in 1 tsp of butter until translucent.

4. Add spinach and garlic.

5. Once it has reduced, set aside the mixture.
6. Saute sliced mushrooms in 1-2 tsp of butter until golden brown.  Add Salt & Pepper.  Set aside.

7. Whisk eggs and milk.
8. Prepare your scrambled eggs over MEDIUM heat using a spatula to mix gently. Remove from heat.

9. Heat your tortillas and have the parmesean cheese grated.
10. Begin your assembly line layering eggs, spinach-onion mix, mushrooms onto the tortilla.

11. Finish with your grated parmesean cheese, or use your favorite crumbled feta.

12. Begin rolling up your tortilla or forming burritos.

13. Once rolled they store easily in a tupperware or freezer bag.  Or start eating.

Burrito Power Play

Not sure where summer went.  Took forever to get here and now it's already on its' way out with students headed back to campus and schedules being made.

If you have moved off-campus and suddenly realize that cleaning the house, washing your clothes and having home-cooked meals is now your responsibility--take some time to prepare for the week.  This blog won't solve the dirty room or laundry basket, but it will provide suggestions for simple foods to keep you full and nourished.

Tip:
--Master simple cooking skills to avoid buying expensive pre-packaged, unhealthy, or frozen meals.

If you don't have time in the morning, make a batch of these the night before and heat them up on your way to class! Start the day right! 

This recipe was slightly modified from The Epicurious Cookbook / Egg Burritos which was submitted by one of its' readers who first made this dish when he was 5 years old--I think you can all handle this one if you have been reading the blog.

Equipment:
Large non-stick skillet
Non-stick spatula
Mixing bowl
Fork, for mixing

Ingredients:
4 eggs, lightly whisked together
1 tsp of milk
2 Tablespoons of your favorite salsa
1 cup of shredded sharp cheddar cheese--divided into 1/2 cups.

8 oz of breakfast sausage
1-2 cloves garlic, minced
1/4 tsp of cayenne

Tortillas, medium or large (for on the go) / small if sitting down at home

Instructions:
1. Wash your hands.
2. Get all the ingredients prepared before getting started.
3. In a large non-stick skillet brown the sausage.
4. Add the garlic and cayenne to the sausage once it is almost browned completely.

5. Whisk 4 eggs together with milk.

6. Combine eggs with salsa, 1/2 cup of cheese and black pepper.

7. Heat your large non-skillet on MEDIUM and pour egg mixture into skillet.
8. Add crumbled sausage.

9. As demonstrated in the Scrambled Egg blog--use a spatula to gently stir the mixture while it cooks.

10. Have your tortillas warmed in the oven or microwave.

11. Spoon a generous helping into your tortilla--if you are headed out the door, use large tortillas to take maximum filling with you.

12.  Use the other 1/2 cup of cheese to top off each burrito before rolling it up.

13. Add extra salsa if you like or hot sauce here.  Roll this baby up.  

14.  Now that's delicious!

Tip:
Don't like sausage?--skip it or exchange it with Canadian Bacon or Regular Bacon.  Or make it meatless and use sauteed peppers / onions instead.