Low Crab!

Lox Scrambled Eggs

Eggs with vegetables and cheese make terrific low-carb meals. (Check out the “Nutritional Benefits of Eggs”.) Our egg salads, scrambles, frittatas, and more are perfect for any meal. Or dig into one of our meatless mains: They’ll help ensure you eat the recommended five servings of veggies each and every day.

Roasted Eggplant Parmesan

Spinach Roulade with Mushrooms

Broccoli-Cheese Polenta Pizza

Thai Coconut Soup

Grilled Tofu and Veggies

Tomato Tarte Tatin

Egg Salad Deluxe

Tofu “Egg Salad”

Shrimp Egg Salad with Spring Peas

Lox Scrambled Eggs

Scrambled Eggs with Chives

Bacon and Eggs over Asparagus

Eggs Florentine

Herb and Feta Frittata

Asparagus and Green-Onion Frittata

30 minutes or less Low calorie Heart healthy Make ahead Slow cooker

ROASTED EGGPLANT PARMESAN

Our skinnier version of eggplant Parm is roasted instead of fried, yet still rich and satisfying. A side salad of arugula and shaved fennel would be a refreshing addition to the meal.

ACTIVE TIME: 35 MINUTES • TOTAL TIME: 1 HOUR 20 MINUTES PLUS STANDING
MAKES: 6 MAIN-DISH SERVINGS

2	SMALL EGGPLANTS (1¼ POUNDS EACH), CUT INTO ½-INCH-THICK SLICES
¼	CUP OLIVE OIL
½	TEASPOON SALT
1	CAN (28 OUNCES) PLUM TOMATOES, DRAINED AND CHOPPED
¼	TEASPOON GROUND BLACK PEPPER
⅓	CUP CHOPPED FRESH PARSLEY
4	OUNCES MOZZARELLA CHEESE, SHREDDED (1 CUP)
½	CUP FRESHLY GRATED PARMESAN CHEESE

1 Preheat oven to 450°F. Place eggplants on two large baking sheets. Brush oil on both sides of eggplant and sprinkle with ¼ teaspoon salt. Roast 15 minutes; turn slices over and roast until eggplant is tender and browned, 20 to 25 minutes.

2 Meanwhile, in nonstick 12-inch skillet, combine tomatoes, remaining ¼ teaspoon salt, and pepper; cook over low heat, stirring occasionally, until tomatoes have thickened, about 20 minutes. Stir in parsley.

3 Adjust oven control to 400°F. In shallow 2½-quart casserole, layer half of eggplant and top with half of tomato sauce; sprinkle with half of mozzarella. Repeat layers; top with Parmesan.

4 Cover loosely with foil and bake casserole until bubbling, about 10 minutes. Remove from oven and let stand at least 10 minutes before serving. Serve hot or at room temperature.

SPINACH ROULADE WITH MUSHROOMS

Spinach gives this roll its attractive green color. To create an even more colorful meal, pair it with 1 pint of ripe cherry tomatoes sautéed in 1 tablespoon butter. Sprinkle with parsley and serve immediately. It makes four side-dish servings at 2 grams of carbs apiece.

ACTIVE TIME: 25 MINUTES • TOTAL TIME: 40 MINUTES
MAKES: 8 MAIN-DISH SERVINGS

1	TABLESPOON BUTTER OR MARGARINE
2	GREEN ONIONS, THINLY SLICED
8	OUNCES WHITE MUSHROOMS, TRIMMED AND COARSELY CHOPPED
8	OUNCES SHIITAKE MUSHROOMS, STEMS REMOVED AND CAPS THINLY SLICED
½	TEASPOON SALT
¼	TEASPOON GROUND BLACK PEPPER
1	PACKAGE (10 OUNCES) FROZEN CHOPPED SPINACH, THAWED AND SQUEEZED DRY
6	LARGE EGGS
⅔	CUP MILK
½	CUP FRESHLY GRATED PARMESAN CHEESE
6	OUNCES MILD OR SHARP CHEDDAR CHEESE, SHREDDED (1½ CUPS)

1 Preheat oven to 350°F. Line 15½" by 10½" jelly-roll pan with foil, leaving 2-inch overhang at each short end; grease foil.

2 In nonstick 12-inch skillet, melt butter over medium heat. Add green onions and cook until wilted, about 1 minute. Add white and shiitake mushrooms, salt, and pepper; cook, stirring frequently, until mushrooms are tender and liquid has evaporated, about 7 minutes. Remove from heat.

3 In blender, puree spinach, eggs, milk, and Parmesan until smooth. Pour into prepared pan, smoothing top with rubber spatula. Bake just until spinach mixture is set, 8 to 10 minutes.

4 Lift foil with spinach mixture and place on work surface. Sprinkle with Cheddar and spread mushroom mixture on top. Roll up from one long end, using foil to help roll, and place, seam side down, in jelly-roll pan. Bake until Cheddar melts, about 5 minutes longer. To serve, using serrated knife, cut into 8 thick slices.

BROCCOLI-CHEESE POLENTA PIZZA

Here’s a creative low-carb take on pizza featuring the toothsome corn goodness of ready-made polenta topped with tomatoes, broccoli, and two kinds of cheese.

ACTIVE TIME: 20 MINUTES • TOTAL TIME: 25 MINUTES
MAKES: 5 MAIN-DISH SERVINGS

OLIVE OIL NONSTICK COOKING SPRAY
1	LOG (16 OUNCES) PRECOOKED PLAIN POLENTA, CUT INTO ¼-INCH-THICK SLICES
1	BAG (12 OUNCES) BROCCOLI FLORETS
2	TABLESPOONS WATER
¾	CUP PART-SKIM RICOTTA CHEESE
¼	CUP FRESHLY GRATED PARMESAN CHEESE
1	TEASPOON GRATED LEMON PEEL
⅛	TEASPOON GROUND BLACK PEPPER
1	LARGE RIPE PLUM TOMATO, CHOPPED

1 Preheat broiler and place rack about 4 inches from heat source.

2 Coat 12-inch pizza pan or large cookie sheet with cooking spray. In center of pizza pan, place 1 slice polenta; arrange remaining slices in two concentric circles around first slice, overlapping slightly, to form 10-inch round. Generously coat polenta with cooking spray. Broil polenta until heated through, about 5 minutes. Do not turn broiler off.

3 Meanwhile, in microwave-safe medium bowl, combine broccoli and water. Cover with plastic wrap, turning back one section to vent. Heat broccoli in microwave oven on High 3 minutes or just until tender. Drain.

4 In small bowl, combine ricotta, Parmesan, lemon peel, and pepper.

5 Arrange broccoli evenly over polenta. Drop cheese mixture by tablespoons over polenta and broccoli; sprinkle with tomato. Broil pizza until topping is hot, 3 to 5 minutes.

THAI COCONUT SOUP

Tofu, mixed veggies, fresh ginger, and Asian seasonings make this creamy coconut soup a winner.

ACTIVE TIME: 10 MINUTES • TOTAL TIME: 20 MINUTES
MAKES: 9 CUPS OR 4 MAIN-DISH SERVINGS

2	SMALL CARROTS, EACH CUT CROSSWISE IN HALF
½	RED PEPPER
1	CAN (14 OUNCES) LIGHT UNSWEETENED COCONUT MILK (NOT CREAM OF COCONUT), WELL STIRRED
2	GARLIC CLOVES, CRUSHED WITH GARLIC PRESS
1	(2-INCH) PIECE PEELED FRESH GINGER, CUT INTO 4 SLICES
½	TEASPOON GROUND CORIANDER
½	TEASPOON GROUND CUMIN
¼	TEASPOON CAYENNE (GROUND RED) PEPPER
12	OUNCES FIRM TOFU, CUT INTO 1-INCH CUBES
2	CANS (14½ OUNCES EACH) VEGETABLE BROTH
1	TABLESPOON SUGAR-FREE ASIAN FISH SAUCE (SEE TIP)
1	TABLESPOON FRESH LIME JUICE
1	CUP WATER
2	GREEN ONIONS, SLICED
½	CUP CHOPPED FRESH CILANTRO LEAVES

1 With vegetable peeler, slice carrots and red pepper lengthwise into very thin strips. Set aside.

2 In 5-quart Dutch oven, heat ½ cup coconut milk to boiling over medium heat. Add garlic, ginger, coriander, cumin, and cayenne; cook, stirring, 1 minute.

3 Increase heat to medium-high. Stir in carrot strips, pepper strips, tofu, broth, fish sauce, lime juice, water, and remaining coconut milk; heat just to simmering.

4 Discard ginger slices. Stir in green onions and cilantro just before serving.

GRILLED TOFU AND VEGGIES

Instead of veggie burgers, grill up this satisfying meatless main. Be sure to use extra-firm tofu; other varieties may fall apart on the grill.

ACTIVE TIME: 25 MINUTES • TOTAL TIME: 35 MINUTES
MAKES: 4 MAIN-DISH SERVINGS

HOISIN GLAZE
⅓	CUP SUGAR-FREE HOISIN SAUCE (SEE TIP)
2	GARLIC CLOVES, CRUSHED WITH GARLIC PRESS
1	TABLESPOON VEGETABLE OIL
1	TABLESPOON REDUCED-SODIUM SOY SAUCE
1	TABLESPOON GRATED, PEELED FRESH GINGER
1	TABLESPOON RICE VINEGAR
⅛	TEASPOON CAYENNE (GROUND RED) PEPPER

TOFU AND VEGGIES
1	PACKAGE (15 OUNCES) EXTRA-FIRM TOFU
2	MEDIUM ZUCCHINI (10 OUNCES EACH), EACH CUT LENGTHWISE INTO QUARTERS, THEN CROSSWISE IN HALF
1	LARGE RED PEPPER, CUT LENGTHWISE INTO QUARTERS, STEM AND SEEDS DISCARDED
1	BUNCH GREEN ONIONS, TRIMMED
1	TEASPOON VEGETABLE OIL

1 Prepare hoisin glaze: In small bowl, with fork, mix hoisin, garlic, oil, soy sauce, ginger, vinegar, and cayenne until well blended; set aside.

2 Prepare outdoor grill for direct grilling over medium heat.

3 Prepare tofu and veggies: Cut tofu horizontally into 4 pieces, then cut each piece crosswise in half. Place tofu on paper towels; pat dry with more paper towels. Spoon half of hoisin glaze into medium bowl; add zucchini and red pepper. Gently toss vegetables to coat. Arrange tofu on large plate; brush with remaining glaze. On another plate, rub green onions with oil.

4 Arrange tofu, zucchini, and red pepper on hot grill rack. Grill tofu 6 minutes, gently turning over once with wide metal spatula. Transfer tofu to platter; keep warm. Grill vegetables until warm and tender, about 5 minutes longer, transferring them to platter with tofu as they are done. Add green onions to grill during last minute of cooking time; grill until lightly browned. Transfer to platter and serve hot.

TOMATO TARTE TATIN

Frozen puff pastry is the low-carb secret to this single-skillet dish.

ACTIVE TIME: 30 MINUTES • TOTAL TIME: 1 HOUR
MAKES: 8 MAIN-DISH SERVINGS

1	FROZEN SHEET PUFF PASTRY (HALF 17.3-OUNCE PACKAGE), THAWED
1	TABLESPOON OLIVE OIL
1	MEDIUM ONION (8 TO 10 OUNCES), CHOPPED
1	LARGE YELLOW PEPPER (8 TO 10 OUNCES), CHOPPED
½	TEASPOON SALT
¼	TEASPOON FRESHLY GROUND BLACK PEPPER
1	TEASPOON CHOPPED FRESH THYME LEAVES
2	TABLESPOONS BUTTER (NO SUBSTITUTIONS)
1½	POUNDS FIRM RIPE PLUM TOMATOES, SEEDED (SEE TIP), CUT IN HALF LENGTHWISE
3	OUNCES GOAT CHEESE, CRUMBLED
8	SMALL FRESH BASIL LEAVES

1 Preheat oven to 400°F. On lightly floured surface, with floured rolling pin, roll pastry into 12 inch square; cut into 12 inch round. Place on waxed paper–lined cookie sheet; refrigerate.

2 In 12-inch heavy ovenproof skillet, heat oil on medium heat. Add onion, yellow pepper, and ⅛ teaspoon each salt and pepper. Cook 6 minutes or just until tender, stirring. Stir in thyme; cook 1 minute. Transfer to bowl.

3 In same pan, melt butter. Add tomatoes, cut sides down, in single layer; cover, cook 2 minutes, then uncover. Cook 3 to 4 minutes longer or until most of pan juices are reduced and thickened, swirling pan frequently. Turn tomatoes over; sprinkle with ¼ teaspoon salt and remaining ⅛ teaspoon pepper. Cook 2 minutes or until softened and most of liquid has evaporated, swirling pan. (Any remaining liquid should be thick and glossy.)

4 Remove pan from heat. Sprinkle onion mixture over and between tomatoes. Carefully invert dough (still on waxed paper) onto mixture in pan; discard paper. Cut six small slits in top of dough. Bake 30 to 35 minutes or until crust is dark golden brown. Cool in pan on wire rack 10 minutes.

5 To unmold, place platter over top of tart. Quickly and carefully turn platter with skillet upside down to invert tart; remove skillet. Sprinkle tart with remaining ⅛ teaspoon salt, goat cheese, and basil. Serve immediately.

EGG SALAD DELUXE

Hard-cooked eggs are chopped and mixed with sautéed onions, mushrooms, and celery for a new take on classic egg salad. Serve on sweet, tender Boston lettuce leaves.

ACTIVE TIME: 20 MINUTES • TOTAL TIME: 40 MINUTES
MAKES: 4½ CUPS OR 6 MAIN-DISH SERVINGS

8	LARGE EGGS
3	TABLESPOONS OLIVE OIL
1	ONION, CUT IN HALF AND THINLY SLICED
10	OUNCES MUSHROOMS, SLICED
2	STALKS CELERY, FINELY CHOPPED
¼	CUP LOOSELY PACKED FRESH PARSLEY LEAVES, CHOPPED
½	TEASPOON SALT
¼	TEASPOON COARSELY GROUND BLACK PEPPER
1	HEAD BOSTON LETTUCE, LEAVES SEPARATED

1 In 3-quart saucepan, place eggs and enough cold water to cover by at least 1 inch; heat to boiling on high heat. Immediately remove saucepan from heat and cover tightly; let stand 15 minutes. Cool eggs under cold running water until easy to handle.

2 Meanwhile, in nonstick 12-inch skillet, heat 1 tablespoon oil over medium heat until hot. Add onion and cook, stirring occasionally, until tender and golden, 10 to 12 minutes. Increase heat to medium-high; add mushrooms and cook until mushrooms are golden and all liquid evaporates, 8 minutes.

3 Remove shells from hard-cooked eggs. Finely chop eggs. In large bowl, toss eggs with mushroom mixture, celery, parsley, salt, pepper, and remaining 2 tablespoons oil.

4 To serve, line platter with lettuce leaves and top with egg salad.

TOFU “EGG SALAD”

The familiar egg-salad seasonings lend themselves well to tofu. For a light lunch, serve with a mini pita bread (6.5 grams carbs), lettuce, and tomato wedges.

TOTAL TIME: 15 MINUTES
MAKES: 4 MAIN-DISH SERVINGS

1	PACKAGE (15 OUNCES) FIRM TOFU, DRAINED
1	STALK CELERY, CHOPPED
½	SMALL RED PEPPER, FINELY CHOPPED
1	GREEN ONION, CHOPPED
¼	CUP SUGAR-FREE LIGHT MAYONNAISE (SEE TIP)
½	TEASPOON SALT
⅛	TEASPOON TURMERIC

In medium bowl, with fork, mash tofu until it resembles scrambled eggs; stir in celery, red pepper, green onion, mayonnaise, salt, and turmeric. Cover and refrigerate up to 1 day if not serving right away.

TIP For a vegan version, substitute a nondairy mayonnaise, such as Vegenaise, which is sweetened with a little brown rice syrup.

SHRIMP EGG SALAD WITH SPRING PEAS

Made without mayo, this company-worthy combo of egg, shrimp, and potato salad gets its creaminess from a tangy yogurt-and-mustard dressing. It’s plated alongside fresh snap peas tossed in a light and luscious lemon-dill vinaigrette.

ACTIVE TIME: 1 HOUR 5 MINUTES • TOTAL TIME: 1 HOUR 25 MINUTES
MAKES: 6 MAIN-DISH SERVINGS

12	LARGE EGGS
1	LEMON
3	SPRIGS FRESH DILL, LEAVES CHOPPED, STEMS RESERVED
12	OUNCES SHELLED AND DEVEINED LARGE SHRIMP (16 TO 20 COUNT)
6	OUNCES YUKON GOLD POTATOES, SCRUBBED AND CUT INTO ½-INCH CHUNKS
⅞	TEASPOON SALT
12	OUNCES SUGAR SNAP PEAS, STRINGS REMOVED, CUT IN HALVES AT AN ANGLE
1½	CUPS FROZEN PEAS
1	CUP PLAIN YOGURT
1	TABLESPOON DIJON MUSTARD
⅜	TEASPOON FRESHLY GROUND BLACK PEPPER
½	CUP FINELY CHOPPED RED ONION (FROM 1 SMALL ONION)
3	STALKS CELERY, FINELY CHOPPED
1	TABLESPOON WHITE WINE VINEGAR
2	TABLESPOONS OLIVE OIL

1 In 4-quart saucepan, place eggs and enough cold water to cover by 1 inch. Heat to boiling on high; remove from heat. Cover and let stand 5 minutes. With slotted spoon, transfer eggs to colander. Rinse eggs under cold water until cool enough to handle; peel and cut in quarters. Set aside 12 quarters for garnish.

2 From lemon, squeeze 3 tablespoons juice and reserve. To same saucepan of water, add lemon rind and dill stems; heat to boiling on high heat. Add shrimp, reduce heat to maintain bare simmer, and cook 3 minutes or until shrimp just turn opaque throughout. Drain, rinse under cold water until cool, and drain again. Discard lemon rind and dill stems.

3 In same pan, place potatoes and enough cold water to cover. Add ½ teaspoon salt. Heat to boiling on high heat, cover, and reduce heat to simmer 15 minutes or until just tender; drain well.

4 While potatoes cook, heat 3-quart saucepan of water to boiling on high. Add snap peas and frozen peas. Cook 2 minutes or until bright green; drain well.

5 In large bowl, whisk yogurt, mustard, 1 tablespoon lemon juice, and ¼ teaspoon each salt and pepper. Add hot potatoes, onion, celery, shrimp, eggs, and half of chopped dill. Fold gently until well combined.

6 In another large bowl, whisk vinegar, oil, remaining 2 tablespoons lemon juice, and remaining ⅛ teaspoon each salt and pepper; add all peas and remaining dill. Toss until well coated.

7 Spoon shrimp salad into center of serving platter, then spoon pea mixture all around. Garnish with reserved egg quarters and serve immediately.

LOX SCRAMBLED EGGS

For this fast feed-a-crowd dish, just soft-scramble a dozen eggs with savory bagel-shop staples—smoked salmon and cream cheese. Sprinkle with onions and capers and serve family-style with sliced tomatoes. See photo.

ACTIVE TIME: 20 MINUTES • TOTAL TIME: 25 MINUTES
MAKES: 6 MAIN-DISH SERVINGS

12	LARGE EGGS
2	TABLESPOONS HEAVY CREAM
¼	TEASPOON SALT
1½	TABLESPOONS BUTTER OR MARGARINE
3	TABLESPOONS CREAM CHEESE, CUT UP
4	OUNCES SLICED SMOKED SALMON, FLAKED INTO SMALL PIECES
2	TABLESPOONS FINELY CHOPPED RED ONION
1	TABLESPOON CHOPPED, RINSED CAPERS
1	TABLESPOON CHOPPED FRESH DILL LEAVES
2	POUNDS ASSORTED TOMATOES, SLICED
6	MINI BAGELS, SPLIT AND TOASTED

1 In large bowl, with fork, beat eggs, cream, and salt until well blended.

2 In nonstick 12-inch skillet, melt butter on medium heat. Add egg mixture to skillet and cook, stirring with spatula, until eggs are almost cooked, 6 to 8 minutes. Fold in cream cheese and salmon. Cook 1 minute longer or until egg mixture is set but still moist, stirring.

3 Place eggs on serving platter. Sprinkle onion, capers, and dill over eggs. Garnish with tomatoes and serve with mini bagels.

SCRAMBLED EGGS WITH CHIVES

Serve these chive-flecked eggs alongside platters of crispy bacon and grapefruit wedges to feed the whole gang with ease.

ACTIVE TIME: 10 MINUTES • TOTAL TIME: 20 MINUTES
MAKES: 12 MAIN-DISH SERVINGS

24	LARGE EGGS
¾	CUP LOW-FAT (1%) MILK
½	CUP SNIPPED FRESH CHIVES (2 LARGE BUNCHES)
¾	TEASPOON SALT
¼	TEASPOON COARSELY GROUND BLACK PEPPER
2	TABLESPOONS BUTTER OR MARGARINE

1 In large bowl, with wire whisk, beat eggs, milk, chives, salt, and pepper until blended.

2 In deep nonstick 12-inch skillet, melt butter over medium heat. Add egg mixture to skillet. As egg mixture begins to set around edges, stir lightly with heat-safe rubber spatula or wooden spoon to allow uncooked egg mixture to flow toward side of pan. Continue cooking until eggs are set to desired doneness, 7 to 10 minutes. Serve immediately.

BACON AND EGGS OVER ASPARAGUS

Here’s a bistro-style take on classic bacon and eggs served over roasted thyme-scented asparagus. It’s a fun twist that will be well-received whether you serve it for brunch or supper.

ACTIVE TIME: 8 MINUTES • TOTAL TIME: 30 MINUTES
MAKES: 4 MAIN-DISH SERVINGS

8	SLICES BACON
1	POUND ASPARAGUS SPEARS, TRIMMED
½	TEASPOON FRESH THYME LEAVES, CHOPPED
⅜	TEASPOON GROUND BLACK PEPPER
8	LARGE EGGS
⅛	TEASPOON SALT
3	TABLESPOONS PACKED FRESH FLATLEAF PARSLEY LEAVES, CHOPPED
1	TABLESPOON FRESH DILL, CHOPPED

1 Preheat oven to 475°F. In 18" by 12" jelly-roll pan, arrange bacon slices in single layer, spacing ¼ inch apart. Roast 8 to 9 minutes or until browned and crisp. Transfer to paper-towel-lined plate; set aside. Drain and discard excess bacon fat in pan, leaving thin film of fat.

2 Add asparagus to pan in single layer. Roll in fat until evenly coated. Arrange so that bottoms of spears touch one long side of pan. Sprinkle thyme and ¼ teaspoon pepper on asparagus. Roast 8 to 10 minutes or until asparagus spears are tender and browned.

3 Carefully crack eggs, without breaking yolks (see Tip), directly onto asparagus spears, staggering if necessary and spacing ¼ inch apart. Carefully return pan to oven. Roast 5 to 6 minutes or until whites are just set and yolks are still runny. Sprinkle salt and remaining ⅛ teaspoon pepper on eggs. Return bacon to pan; sprinkle eggs and asparagus with parsley and dill. To serve, use wide spatula to transfer to serving plates.

TIP If you’re worried about breaking the egg yolks, crack each egg, one at a time, into a small cup or bowl before pouring it onto the asparagus.

NUTRITIONAL BENEFITS OF EGGS

Eggs got a bum rap for years. Yes, the yolk of an egg does contain cholesterol, but as hundreds of studies can attest, if eaten in moderation, eggs won’t raise a person’s overall cholesterol level. And eggs have so much to offer nutritionally. A single egg is a good source of selenium, which provides antioxidant protection; iodine, vital to thyroid function; energy-producing B₂; and protein.

EGGS FLORENTINE

This slimmed-down recipe is every bit as satisfying as the calorie-laden classic. Instead of carb-loaded English muffins, we top slices of precooked polenta with Canadian bacon and creamed spinach flavored with grated Parmesan cheese. Serve with a side salad of bitter greens like radicchio and frisée tossed with Italian dressing.

ACTIVE TIME: 25 MINUTES • TOTAL TIME: 45 MINUTES
MAKES: 6 MAIN-DISH SERVINGS

1	LOG (16 OUNCES) PRECOOKED POLENTA
6	SLICES CANADIAN-STYLE BACON (4 OUNCES)
1½	CUPS LOW-FAT (1%) MILK
1	TABLESPOON CORNSTARCH
½	TEASPOON SALT
PINCH CAYENNE (GROUND RED) PEPPER
½	CUP WATER
1	PACKAGE (10 OUNCES) FROZEN CHOPPED SPINACH, THAWED AND SQUEEZED DRY
¼	CUP GRATED PARMESAN CHEESE
6	LARGE EGGS, COLD

1 Preheat oven to 400°F. Grease shallow 2½-quart casserole. Cut polenta log in half, then cut each half lengthwise into 3 long slices. Place polenta slices in single layer in casserole. Bake slices until heated through, 15 minutes. Top each polenta slice with 1 slice bacon; bake 5 minutes longer. Keep warm.

2 Meanwhile, in 2-quart saucepan, with wire whisk, mix milk, cornstarch, salt, cayenne, and water until blended. Cook over medium-high heat until mixture thickens and boils; boil 1 minute, stirring. Stir in spinach and Parmesan; heat through.

3 In 12-inch skillet, heat 1½ inches water to boiling over medium-high heat. Reduce heat to medium to maintain gentle simmer. Break 1 egg into cup; holding cup close to surface of water, slip egg in. Repeat with remaining eggs. Poach eggs 3 to 5 minutes. With slotted spoon, lift out each egg; quickly drain in spoon on paper towels.

4 To serve, place 1 bacon-topped polenta slice on each plate. Spoon spinach mixture over bacon and polenta; top with poached egg.

HERB AND FETA FRITTATA

This easy one-dish meal is a great jumping off point for many variations. Experiment with different kinds of cheese, such as grated Gruyère, crumbled goat cheese, or Brie cut into half-inch pieces. If you’re a bacon lover, crumble some into the frittata, or serve whole slices on the side.

ACTIVE TIME: 10 MINUTES • TOTAL TIME: 30 MINUTES
MAKES: 4 MAIN-DISH SERVINGS

2	TEASPOONS OLIVE OIL
8	LARGE EGGS
4	OUNCES FETA CHEESE, CRUMBLED (1 CUP)
⅓	CUP LOOSELY PACKED FRESH PARSLEY OR BASIL LEAVES, CHOPPED
¼	CUP WHOLE MILK
2	TABLESPOONS FRESH ROSEMARY OR THYME LEAVES, CHOPPED
½	TEASPOON GROUND BLACK PEPPER

1 Preheat oven to 400°F. In nonstick 10-inch skillet with oven-safe handle (if skillet is not oven-safe, wrap handle with double layer of foil), heat oil over medium heat until hot.

2 Meanwhile, in medium bowl with wire whisk, whisk eggs, feta, parsley, milk, rosemary, and pepper until blended. Pour egg mixture into skillet; do not stir. Cook until egg mixture begins to set around edges, 3 to 4 minutes.

3 Place skillet in oven; bake until frittata is set, 13 to 15 minutes. Cut frittata into wedges and serve.

ASPARAGUS AND GREEN-ONION FRITTATA

Everyone loves a skillet omelet, especially when it’s filled with bits of cream cheese and sautéed vegetables. Serve with a garden-fresh tomato salad drizzled with extra-virgin olive oil and sprinkled with chopped fresh basil. One medium tomato contributes just 5 grams of carbs.

ACTIVE TIME: 25 MINUTES • TOTAL TIME: 35 MINUTES
MAKES: 4 MAIN-DISH SERVINGS

8	LARGE EGGS
½	CUP WHOLE MILK
⅛	TEASPOON GROUND BLACK PEPPER
¾	TEASPOON SALT
12	OUNCES ASPARAGUS, TRIMMED
1	TABLESPOON BUTTER OR MARGARINE
1	BUNCH GREEN ONIONS, CHOPPED
2	OUNCES NEUFCHÂTEL CHEESE

1 Preheat oven to 375°F. In medium bowl, with wire whisk, beat eggs, milk, pepper, and ½ teaspoon salt until blended; set aside. If using thin asparagus, cut each stalk crosswise in half; if using thicker asparagus, cut stalks into 1-inch pieces.

2 In nonstick 10-inch skillet with oven-safe handle, melt butter over medium heat. Add asparagus and remaining ¼ teaspoon salt; cook 4 minutes for thin stalks or 6 minutes for thicker stalks, stirring often. Stir in green onions and cook, stirring occasionally, until vegetables are tender, 2 to 3 minutes longer.

3 Reduce heat to medium-low. Pour egg mixture over vegetables in skillet; drop scant teaspoonfuls of cream cheese on top of egg mixture. Cook, without stirring, until egg mixture begins to set around edge, 3 to 4 minutes. Place skillet in oven and bake until frittata is set, 10 to 12 minutes. Cut into wedges to serve.