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Author :chef ssentongo Geoffrey

Hearty and Healthy Breakfast Casserole

Black Bean and Cheese Enchiladas

Picante sauce gives lots of zip to the tasty filling in these meatless black bean and cheese Enchiladas.


* 1 onion, chopped

* 1 Green pepper, chopped

* 2 cups chicken broth

* 2 cans black beans, rinsed & drained divided

* 1 – 1/2 cups picante sauce, divided

* 12 flour tortillas

* 2 tomatoes, chopped

* 1 /2 cup shredded cheddar cheese

* 1 /2 cup shredded mozzarella

* shredded lettuce

* sour cream

Preheat a nonstick skillet, stir onion and green pepper in broth until tender. Mash 1 can of black beans. Add to skillet with 3/4 cup of picante sauce and remaining beans, heat through.

Spoon up mixture down the center of each tortilla or Chapati. Roll up and place, seam side down, in a baking pan. Combine tomatoes and remaining picante sauce, over Enchiladas. Bake, covered, 15 minutes. Uncover, sprinkle with cheese. Bake until golden brown. Remove serve with lettuce and Sour cream.

Broccoli Cheese Crepes

This recipe is perfect to prepare for a special brunch or light dinner party.


* 2 eggs

* 1/4 cup water

* 6 tbsp all-purpose flour

* 1/2 tsp salt

Filling :

* 1 tbsp butter

* 2 tbsp chopped onion

* 1 tbsp all-purpose flour

* 1 cup 2%milk

* 1 cup shredded cheddar cheese, divided

* 1-1/2 tsp Dijon mustard

* 1 tsp Worcestershire sauce

* 1/4 tsp pepper

* 1/8 tsp salt

* 2 cups frozen chopped broccoli, thawed

> For butter, combine eggs, water, flour and salt in a blender. Process until blender,and refrigerate covered.

> meanwhile, in a small saucepan, melt butter over heat, and anion.cook and stir until tender . Stir in flour until blended. Whisk in milk. Bring to a boil until lightly thickened reduce heat to low. Stir in 1/2 cup cheese, mustard, Worcestershire sauce, pepper and salt until cheese is melted. Stir in broccoli.

> preheat oven to 350° heat a lightly greased skillet over medium heat. Spoon about 1/2 cup filling down the center of each crepe, roll up. Place seam side down in an u greased baking dish. Sprinkle with remaining 1/2 cup cheese. Bake, uncovered, until cheese is golden brown.

Best Eggplant Parmesan

Truly delicious! I love eggplant and have many high protein meals, but this one’s my favorite.


* 3 garlic, minced

* 1/3 cup olive oil

* 2 cans crushed tomatoes

* 1 cup pitted ripe olives, chopped

* 1/4 cup thinly sliced fresh basil

* 3 tbsp capers

* 1 tsp red pepper flakes, optional

* 1/4 tsp pepper

Eggplant :

* 1 cup all-purpose flour

* 4 eggs, beaten

* 3 cups bread crumbs

* 1 tsp garlic

* 1tbsp Oregano

* 5 eggplant peeled & cut lengthwise into 1/2 inch slices

* 1 cup olive oil

Cheese :

* 2 eggs beaten

* 2 packed ricotta cheese

* 1 1/4 cups shredded parmesan cheese

* 1/2 cup thinly sliced fresh basil.

* 1/2 tsp pepper

* 8 cups shredded part-skim mozzarella

> in a Dutch oven medium heat, cook garlic in oil 1 min. Stir in tomatoes, olives, basil, capers, pepper flakes and pepper. Bring to boil. Simmer, uncovered, until thickened.

> For eggplant, place flour and eggs in separate shallow bowls. In another bowl, combine bread crumbs bread, garlic powder and powder ‘and oregano. Dip eggplant in flour, eggs, then bread crumb mixture.

In a large skillet, cook eggplant in batches in oil for 5 minutes on each side or until tender. Drain on pepper towel. In large bowl combine eggs, recotta, 1/2 cup parmesan cheese, basil and pepper.

> preheat oven to 350°. In each of 2 baking dishes, layer 1-1/2 cups tomato sauce, 4 eggplant slices, 1 cup ricotta mixture and 2 cups mozzarella cheese. Repeat layers. Sprinkle each with remaining parmesan cheese. Bake, uncovered until bubbly. Let stand 10 minutes before cutting.

Cheddar frittata

I like to serve this hearty frittata with toasted bread. I you have leftover mashed potatoes, throw them in…


* 8 egg white, beaten

* 4 eggs, beaten

* 1/2 cup shredded cheddar cheese

* 1/2 cup fat-free milk

* 1 onion, chopped

* fresh parsley, chopped

* 1 tsp salt and pepper

* 3 tbsp oil

* 1-1/2 cups potatoes


> preheat broiler. In a large bowl, whisky the first 7 ingredients. In a cast-iron or other ovenproof skillet, heat oil over medium heat. Add potatoes with onion, cook and stir until tender. Reduce heat, pour in egg mixture. cook covered, until nearly set.

> Broil from heat until eggs are completely set. Let stand 5 minutes. Cut into wedges.

Open-Face Frico Egg Sandwich

The layer of melted and crisped cheese – the frico-is what makes this creamy sandwich unique.


* 1/4 cup mayonnaise

* 1 tbsp olive oil

* 1 garlic, minced

* 1/8 salt

* Dash pepper

* 1/2 cup shredded parmesan cheese

* 4 eggs

* 4 slices of bread, toasted

* 1/2 cup sandwich giardiniera, finely chopped

* 4 thin slices tomato

* chopped parsley


> For aioli, in a small bowl, combine the mayonnaise, olive oil, garlic, salt and pepper.

> sprinkle parmesan into a large nonstick skillet, heat over medium heat. Cook just until melted. Break eggs, 1 at time, into a custard cup or saucer, then gently slide into pan over parmesan. Cover pan and cook on low heat until egg white are cooked and egg yolks thicken but not hard.

> spread oioli over toasted bread. Top with giardiniera, tomato and egg. Sprinkle with parsley and serve.

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