Throughout the next few weeks we’ll be featuring a variety of recipes that are simple, nutritious and cheap – perfect for college students on the go. Each of these recipes has been “quality tested” by yours truly. Now, you might be wondering what that means – “quality tested.” Simply this. I don’t cook – and for good reason. On the rare occasions in which I have attempted cooking, bad things have happened. Broken glass. Kitchen fires. Vomiting. Trips to the Emergency Room. Thus, in my noble attempt to shield my family and friends from pain and suffering, I tend to avoid the kitchen.
However, in an effort to provide our readers with recipes that are truly easy – so easy, in fact, that “even Debby” can cook them – I had to try them out first. And if I can pull them off, certainly anybody can – especially bright and clever co-eds.
This week, we’re featuring breakfasts and both of the following recipes come from The Healthy College Cookbook by Alexandra Nimetz, Jason Stanley, and Emeline Starr with Rachel Holcomb.
English Muffin Sundaes – both healthy and tasty
¼ cup skim milk
1 teaspoon vanilla
2 whole-wheat English muffins
1 banana, sliced
4 strawberries, sliced
8 ounces nonfat strawberry yogurt
Preheat a non-stick skillet over medium heat. Whisk together the egg, milk, and vanilla in a shallow dish. Slice the English muffins in half. Dip each muffin half in the egg mixture, turning to coat both sides, and set the muffins in the skillet. Cook for 2 minutes per side until golden. Remove the muffins from the skillet and set them on plates. Top them with fruit and yogurt. Enjoy!
Yields 2 servings
310 calories, 4 g fat, 7 g fiber, 14 g protein, 1 g carbohydrates
Quiche-adilla – a quiche and a quesadilla wrapped up in one easy recipe
1-2 Tbsp extra-virgin olive oil
3-4 garlic cloves, minced
½ medium onion, chopped
½ red bell pepper, seeded and chopped (optional)
1 (10 oz) package frozen chopped spinach, thawed and drained
1 tomato, chopped
Freshly ground black pepper
Crushed red pepper flakes
2 whole-wheat tortillas
½ cup shredded mozzarella cheese
Heat the oil in a skillet over medium heat. Add the garlic, onion, and red pepper, if using, and sauté until the onion is translucent. Add the spinach and continue to cook until the spinach is heated through and most of the liquid has evaporated. Add the chopped tomato and cook until most of the moisture has evaporated; season with salt, pepper, and red pepper flakes to taste. Remove all but about 1 cup of the spinach mixture and store in a separate container (for other uses, see below). Crack the eggs into the remaining spinach mixture and scramble. In a separate skillet, heat a drizzle of olive oil. Add 1 tortilla and top with the spinach and egg mixture, a layer of mozzarella, and the other tortilla. Cook until browned on the bottom, then flip and cook until browned on the other side. Serve warm.
Note: The remaining spinach mixture is a great staple! It can be warmed and served as a delicious side dish or mixed with some cooked ground beef or turkey, marinara sauce, mozzarella cheese, and pasta to make a deconstructed lasagna.
Yields 2 servings
375 calories, 17 g fat, 8 g fiber, 18 g protein, 38 g carbohydrates