Mediterranean Baked Eggs With Croutons and Tomatoes

Do you eat eggs at dinner?

Though I almost never eat eggs at breakfast–I’m more of a grains gal to start my day–I am weirdly, unaccountably loyal to them at dinner. I suppose it’s partly because I grew up eating dinner quiches on a regular basis, but partly because eggs have so much going for them. They’re cheap, first of all, and relatively easy to purchase locally. Then there are all their nutrition benefits. With 6 grams of protein, a sizable dose of vitamins D and B12, and only around 70 calories, a single egg packs plenty of nutrition.

Also, the health concerns that used to plague most consumers about eating too many eggs have been shown to be largely unfounded. Whereas in decades gone by, the medical establishment believed that high intake of dietary cholesterol led to high blood cholesterol, we now know that saturated fat and fiber play a far more important role in blood cholesterol levels. So the days of avoiding eggs for the sake of your HDL and LDL are past.

Which is really good news for this amazing Mediterranean Baked Eggs with Croutons and Tomatoes.

This delightful breakfast-lunch-or-dinner dish comes from America’s Test Kitchen’s Complete Mediterranean Cookbook, a fabulous resource I’ve been working my way through since receiving it for my last birthday. If you like Mediterranean flavors (or dig the health perks of a Mediterranean diet), you’re going to love this unique combination of crunchy croutons, garlic-herb roasted tomatoes, tangy feta, and baked eggs. Something about the match of blistered, tender tomatoes against the crunch of croutons and the heft of the eggs has made this one of my new favorite meals.

Made step-wise by baking the croutons and tomatoes at the same time, assembling, and baking again, this recipe may look slightly daunting at first, but ultimately is quite simple once you get the hang of it. Plus, the baking time involved gives you a few extra minutes to toss a light salad–True Food Kitchen’s Kale Salad, perhaps?–to complete the picture of an unforgettable Mediterranean-style meal.

Bring on the eggs for dinner!


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Mediterranean Baked Eggs With Croutons and Tomatoes
A breakfast-lunch-or-dinner standout full of Mediterranean flavor: crunchy croutons, garlic-herb roasted tomatoes, tangy feta, and baked eggs--yum!
Instructions
  1. Preheat oven to 450 degrees. In a large bowl, toss the bread chunks with 2 Tbsp. olive oil and salt and pepper to taste. Grease a 9 x 13 inch baking dish and spread the bread into it in an even layer. Set aside.
  2. In the same large bowl, whisk together 1 1/2 Tbsp. olive oil, minced garlic, oregano, tomato paste, sugar, salt, and pepper. Add cherry tomatoes and stir to coat. Spread evenly on a baking sheet lined with parchment paper, pouring any additional olive oil mixture over tomatoes.
  3. Place both the dish of croutons and the baking sheet of tomatoes in the oven. Bake the croutons for 10 minutes and the tomatoes for 20 minutes.
  4. Once both tomatoes and croutons have baked, pour tomatoes over the croutons and gently stir together, adding an additional 1 Tbsp. olive oil. Using a large spoon, make six shallow indentations in the mixture. Crack one egg into each indentation. Season with salt and pepper. Return the baking dish to the oven for another 12 minutes or until eggs are just set.
  5. Let cool for about 5 minutes, then sprinkle crumbled feta over the top and serve.
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Cajun Chickpea Cakes

For someone raised in the desert Southwest, I have an inexplicably great affinity for Cajun cuisine. Though I’ve never been to Louisiana (or anywhere in the South except Jacksonville, Florida and a brief weekend in Oxford, Mississippi) I harbor rich fantasies about eating crispy beignets in the shade of a cypress tree while jazz music floats through the air. Admittedly, most of this probably stems from visits to New Orleans Square in Disneyland…so my dreams of Cajun culture may not be the most authentic.

Still, I know there’s authenticity to my love of Cajun food. Case in point: recently, a new seafood restaurant opened in our neighborhood. I had no particular interest in trying it, but kept hearing rave reviews. Once my husband and I finally visited, I discovered it was a Cajun seafood restaurant, with some of the best Cajun catfish I’ve ever had. Now it’s our favorite spot for a lunch date. There’s something about the mix of spices with flaky breading and hot fish that is piquant perfection, if you ask me.

Though Cajun food often centers around fish or meat fried in oil, it can also easily be made vegetarian, and it doesn’t have to be a grease-fest. Take these Cajun Chickpea Cakes. They pack the sublime flavor for which Cajun food is famous in a fiber-rich, lower-fat package. After tinkering with this recipe for years, I think it’s finally ready for prime time. Served with dirty rice, these cakes are a unique, flavorful vegetarian meal!

Not only are these Chickpea Cakes quite healthy as is, full of veggies and beans, they’re easily modified for dietary restrictions. Need a gluten-free meal? Sub cornstarch for the flour. Going vegan? Replace the egg with 1 Tablespoon flax seeds + 3 Tablespoons water. You can also feel free to experiment with the spices to achieve whatever level suits your taste.

P.S. Fun trivia: did you know the word “Cajun” is a shortening of the term “Acadian”? Acadians were French immigrants who initially settled in Canada and the Northeastern U.S. (which is why Acadia National Park is in Maine) but eventually migrated south to Louisiana.

Nice of them to bless American culture with their delicious food traditions!


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Cajun Chickpea Cakes
A unique vegetarian main dish with all the flavor you expect from Cajun cuisine!
Cuisine cajun
Prep Time 15 minutes
Cook Time 15 minutes
Servings
Cuisine cajun
Prep Time 15 minutes
Cook Time 15 minutes
Servings
Instructions
  1. In a large nonstick skillet, heat 1 Tbsp. olive oil over medium heat. Add diced celery, onion, and green pepper and saute about 5 minutes or until tender. Remove from heat and reserve skillet.
  2. Meanwhile, in a large bowl, mash drained chickpeas until only some chunks remain (you don't want them super mushy). Add sautéed vegetables and all remaining ingredients. Mix until the mixture begin to hold together. Add more flour if necessary.
  3. Form mixture into 1/2 thick patties (should make about 8).
  4. Heat remaining 1 Tbsp. olive oil over medium/medium-high in the same nonstick skillet you used for the veggies. Add patties and cook about 3 minutes per side or until browned and crispy. Serve immediately (especially good with dirty rice)!
Recipe Notes

Adapted from Miratel Solutions.

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Roasted Chickpea Pitas

I think if I were a chickpea, I wouldn’t be very happy. Poor chickpeas. They’re always getting mashed, pounded, and ground up for things like hummus and falafel, or playing second fiddle as a side dish to meat. It’s rare that you eat anything in which chickpeas in their whole, unadulterated form take center stage. Can’t we give these little guys their time to shine?

Why yes, we can, in the form of Roasted Chickpea Pitas!

This tasty vegetarian Mediterranean meal features whole chickpeas roasted in a piquant blend of seasonings and paired with caramelized red onions. Finished off with some spinach, tomato, and creamy tzatziki sauce in a whole wheat pita, it’s a super healthy choice for dinner or a one-dish lunch. Every time I eat it, even without adding a side, it keeps me full for hours–probably because of all the “good carbs” found in the whole wheat and beans. Plus, chickpeas contain plenty of protein and even a little unsaturated fat. Can you really go wrong by adding more of them to your diet?

So if I were a chickpea, I’d like to think I’d approve of this recipe (even though I’d have to be roasted in a 400 degree oven). Worth it.


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Roasted Chickpea Pitas
Spiced roasted chickpeas and cool tzatziki sauce make a hearty filling in these pitas.
Prep Time 15 minutes
Cook Time 20 minutes
Servings
Ingredients
For the roasted chickpeas:
Prep Time 15 minutes
Cook Time 20 minutes
Servings
Ingredients
For the roasted chickpeas:
Instructions
Make the chickpea filling:
  1. Preheat oven to 400 degrees and spray a large baking sheet with cooking spray.
  2. In a large bowl, stir together chickpeas and sliced red onions. Pour olive oil and all spices over the mixture, stir to toss, and spread on the prepared baking sheet. Bake 20 minutes, stirring once halfway through baking.
Make the tzatziki sauce:
  1. Meanwhile, make the tzatziki sauce by combining all ingredients in a small bowl.
Assemble the pitas:
  1. Assemble the pitas by filling them with the chickpea mixture, tzatziki sauce, spinach, tomato, and/or feta.
Recipe Notes

Inspired by Live Eat Learn.

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The Best Black Bean Burritos

After this post, I swear I’ll stop talking about our summer in Germany so much…but since we returned just two days ago, I do have one more thing to say, and that is:

Mexican food is the greatest.

Wait, how is this about Germany? Well, when you’re from Arizona, enchiladas, burritos, tostadas, guacamole, and salsa are like mother’s milk. They’re a part of the fabric of “normal” food in our part of the world. In kindergarten, my class learned the Mexican hat dance in P.E. and sang “Feliz Navidad” at our Christmas recital, if that tells you anything about how Mexican culture (and therefore food) are a major part of the Arizona lifestyle.

When you live in Germany, on the other hand, Mexican food might as well be Martian food. Okay, maybe that’s an exaggeration. There was one Mexican restaurant in our neighborhood in Cologne, but it definitely did not serve the Sonoran cuisine I’m used to. And although German grocery stores often technically sell some Mexican foods, it’s something akin to if someone told you they had an Italian marinara and sold you tomato sauce. There’s a difference.

So essentially, I’ve gone without my regular dose of life-giving Mexican food for almost three months. And ¡ay, caramba!, I have missed it.

Therefore, when we returned home a couple of days ago, eating Mexican was FIRST ORDER OF BUSINESS. Like, unpack, shower off the grody-ness of spending a total of almost 20 hours on airplanes, and get me some Mexican food. These amazing black bean burritos are one of my go-to Mexican faves, and since they’re also vegetarian, they sounded especially wonderful after what may become known in our family as our Summer of Sausage. (Don’t get me wrong, I love brats, but I was reaching my personal point of Meat Overload by the end of three months.)

The Best Black Bean Burritos did not disappoint! With grilled corn and a side of chips and guac, these are my Mexican happy place. Our family had such a valuable, meaningful time in Europe, but it sure is good to be home for many reasons, but especially because…


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The Best Black Bean Burritos
Eating is believing! These delicious black bean burritos are packed with veggies, have amazing flavor, and are a snap to make!
Prep Time 10 minutes
Cook Time 15 minutes
Servings
burritos
Prep Time 10 minutes
Cook Time 15 minutes
Servings
burritos
Instructions
  1. Heat oven to 350 degrees. Wrap tortillas in aluminum foil and place them in the oven to warm for 15 minutes.
  2. In a large skillet, heat olive oil over medium heat. Add garlic, red onion, red pepper, and jalapeño and cook for 2 minutes, stirring occasionally. Stir in black beans and cook another 3 minutes.
  3. Add cubed cream cheese and salt and cook until the mixture becomes creamy and heated through. Stir in cilantro.
  4. Serve mixture in tortillas, with any additional toppings desired.
Recipe Notes

Adapted from Allrecipes.com.

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Barbecue Tofu Sandwiches with Veggie Slaw

Barbecue Tofu Sandwich

At the children’s museum where I work, there’s an exhibit called Marketplace, which is essentially a mini grocery store engineered just for play. When I give tours to field trip groups, this exhibit is where I educate kids about the various food groups as outlined on MyPlate. I explain to them that MyPlate not only shows the five food groups, but also what portions of them we should fill our plates with (as in, 50% fruits and vegetables).

Part of my spiel in this exhibit is asking kids to tell me examples of their favorite foods in each group. They usually do pretty well on fruits, vegetables, and dairy (except for the occasional kid who tells me that pigs give us dairy products or that oranges are their favorite vegetable), but they are often stumped when I ask them to name foods that contain protein. I can’t tell you how many times kids’ ideas of protein-rich foods are protein bars or protein shakes, rather than natural food sources. Granted, these kids are often second graders, so I have to give them a pass, but as a nutritionist, it’s surprising to me that the school curriculum covers so little about food and nutrition.

Once we get through the idea that protein is found in animal products and some non-animal products, I ask the students again: which protein-containing foods are your favorites?

Steak. Steak is the answer about 80% of the time.

I then ask kids about plant-based protein sources. Have they ever, for example, tried tofu?

“Ewwwwwwww, no!”

Come on! I want to say. You’re eight years old and your parents have already ruined you for tofu? But it’s true–ever since Americans first started experimenting with tofu in the ’70s and ’80s, it’s been saddled with a reputation as the flavorless poster child of the Health Food Movement.

It doesn’t have to be that way. As a meatless protein source, I find tofu easy to prepare, cheap to purchase, and a flavor chameleon that can adapt to anything you throw at it. Case in point: these delicious barbecue tofu sandwiches with veggie slaw. I’ve had tofu in many forms over the years, but the idea of slicing it and putting it in a sandwich was new to me when I first saw this recipe. Now that I’ve been making it for awhile, I can see how the shape and texture of pan-fried tofu sliced off the block is perfect sandwich material! Slathered with barbecue sauce and topped with a cool slaw, these barbecue tofu sandwiches are a super tasty (and totally think-outside-the-box) weeknight dinner.

So if someone asks MY favorite protein-containing food? Well, I won’t say they beat a juicy steak, but I will say these barbecue tofu sandwiches rank pretty high.

Barbecue Tofu Sandwich

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Barbecue Tofu Sandwiches with Veggie Slaw
A tasty vegetarian sandwich of pan-fried barbecue tofu and a cool, creamy slaw.
Instructions
  1. Drain tofu and squeeze as much liquid out of it as possible. If time allows, remove even more moisture by pressing tofu. (Place on a paper towel-lined plate and weigh it down with something heavy, like cans or books.) Slice tofu lengthwise into 4 equal slabs.
  2. Prepare the slaw: in a medium bowl, combine mayonnaise, red wine vinegar, garlic powder, and pepper. Add shredded broccoli/carrot mix and stir to coat. Set aside.
  3. Heat canola oil in a large non-stick skillet over medium heat. Add tofu slabs and cook about 4 minutes per side, or until lightly browned. Reduce heat to low, add barbecue sauce, and cook for another 3 minutes or so, carefully turning tofu to coat both sides.
  4. Assemble sandwiches with toasted sandwich thins, barbecue tofu, slaw and pickles (if you like).
Recipe Notes

Adapted from Eating Well.

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