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This rustic, hearty meal of Red Lentils with Poached Eggs is ready in just 20 minutes. Bonus: how to poach eggs in the microwave!

1 yellow onion ( diced )
1 tablespoon olive oil
1 cup dry split red lentils
1 cup vegetable stock or water
1 15-oz can diced fire roasted tomatoes
to taste salt and pepper
1/4 cup parsley leaves ( diced )
2-4 eggs
4

Red Split Lentils with Tomato:

  1. In a 2.5-3 quart sauce pan, heat the olive oil and add the diced onion. Saute over medium heat for 5 minutes. Add the dry lentils, water, and diced tomatoes and...
    See the full directions on my site
Nutritions

Calories
264

Sodium
318mg
13% DV

Fat
15g
23% DV

Protein
8g
17% DV

Carbs
11g
4% DV

Fiber
5g
20% DV

This Asparagus Salad Recipe with Eggs and Prosciutto is light and fresh and perfectly filling. With soft-boiled eggs, al dente asparagus, pea shoots, Asiago cheese, prosciutto and a lemon-Dijon Vinaigrette.

For The Salad:
2 bunches medium-to-thick asparagus stalks (24 stalks), trimmed
3 large eggs
1 small shallot or small red onion, very thinly sliced, rings separated
6 - 8 slices of prosciutto
2 ounces pea shoots
1 ounce Asiago cheese, shaved
For The Vinaigrette:
juice from one lemon
2 tablespoons Dijon mustard
1 teaspoon honey
1 garlic clove, minced
1 tablespoon Extra Virgin Olive Oil
pinch of pepper
pinch of salt
4
https://tasteandsee.com/asparagus-salad-recipe/
See the full directions on my site
Nutritions

Calories
2916

Sodium
2683mg
111% DV

Fat
54g
84% DV

Protein
57g
115% DV

Carbs
552g
187% DV

Fiber
48g
192% DV

This is a simple homemade jam made with plums (called confiture de prunes in French and very popular in the households of France). The recipe follows the usual French style of making most fruit jams. The ideal season for plums is from August to October and you can convert them to jam in late summer to enjoy it through the fall.

Ripe plums : 4
Brown sugar : 1/2 cup
Fresh rosemary : 3 sprigs
Salt : 1 teaspoon
Star anise : 1
Gelatin : 1 sachet (6 grams)
10
Cut the plums into half and discard the seeds. Take them in a deep bottomed pan and add 1 cup of water. Add 1/2 cup of brown sugar. Add 3 sprigs of fresh rosemary. Turn on the heat and stir to mix the...
See the full directions on my site
Nutritions

Calories
0.0

Sodium
8mg
0% DV

Fat
0.03g
0% DV

Protein
0.0g
0% DV

Carbs
0.0g
0% DV

Fiber
0.0g
0% DV

Eggs Benedict is a fun splurge for me and preparing it with a Mediterranean flare gives this classic breakfast a delicious twist!

Hollandaise Sauce:
2 egg yolks
4 tablespoons of melted butter
½ tablespoon lemon juice
Salt to taste
Pepper to taste
Lemon zest from 1 lemon
Pinch Cayenne

The Rest:
4 eggs
2 english muffins, cut in half and toasted
½ tablespoon white vinegar
1 red pepper, cut into 4 large pieces
4 slices of tomato
2 big handfuls of baby spinach
1 chorizo, precooked cut into bite sized chunks
2 oz of feta cheese
Olive or Avocado oil
Pinch of red pepper flakes (optional)
Pinch of garlic powder (optional)
Pinch of turmeric (optional)
Salt and pepper to taste
Paprika for garnish
Fresh dill for garnish
4
Brush a little oil and sprinkle a little salt and pepper inside the rep pepper pieces and on each side of the tomato slices. Place the tomatoes on a paper towel lined plate and the peppesr on another plate....
See the full directions on my site
Nutritions

Calories
298

Sodium
395mg
16% DV

Fat
21g
32% DV

Protein
12g
24% DV

Carbs
15g
5% DV

Fiber
3g
15% DV
Salads
6

Thai Pomelo Salad

Ingredients

Chicken Thighs | 4, shreeded
Salt | ½ TB
Onion | ½ large, peeled and chopped
Red Pepper Flakes | 1 pinch (Replace with 1 fresh Thai Chili or omit for non-spicy)
Pomelo | 2, peeled and supremed- roughly 4 cups
Shallots | 3, thinly sliced
Coconut Milk | ½ C
Red Curry Paste | 2 Lg. chopped into small cubes
Fish or Oyster Sauce | 2 TB (Can be replaced with plain soy with a dash of lime).
Sugar | ¼ tsp
Fresh Lime Juice | 2 TB
Salt | to taste
Spring Onions | 2, chopped
Roasted Peanuts | 3 TB, Chopped
Fresh Mint Leaves | ½ C, coarsely chopped (I like to omit)
Shredded Toasted Coconut| 2 TB
Butterhead lettuce | 1 head, separated
Fresh Lime | 4, sliced (Thai Limes are very tiny in size so you may only need 1-2 large)
4
1. Poach chicken by putting chicken in a pot and covering it with about 2" of water 2. Add onion salt and chili flakes 3. Bring to a boil and reduce to medium-low heat for 10 minutes 4. Cover, remove from...
See the full directions on my site
Nutritions

Calories
0.0

Sodium
0.0mg
0% DV

Fat
0.0g
0% DV

Protein
0.0g
0% DV

Carbs
0.0g
0% DV

Fiber
0.0g
0% DV

Egg Drop Curry | Andhra-Style Poached Egg Curry is a simple, light, comfy, and delish side dish which fits so well with steamed rice or chapati. This gluten-free can be made in a single pan in less than 30 minutes.

? Oil – 2 Tbsp
? Cumin Seeds – 1 1/2 Tsp
? Red Onions, Chopped – 2 Medium
? Ginger Garlic Paste – 2 Tbsp
? Tomatoes, Chopped – 2 Small
? Tomato Puree – 1/4 Cup
? Green Chili, Slit – 2
? Red Chili Powder – 2 Tsp Or As Per Taste
? Turmeric Powder – 1/4 Tsp
? Salt To Taste
? Eggs – 3 Or 4
? Garam Masala Powder – 1/2 Tsp
? Water – 1/8 Cup Or More If Needed
? Dried Fenugreek Leaves (Kasuri Methi) – 1 1/2 Tbsp
? Chopped Coriander Leaves For Garnish
3
1. Heat 2 tbsp oil in a heavy-bottomed pan on a medium heat. When the oil is hot add cumin seeds. 2. Once the cumin seeds start to splutter add chopped onions and sauté for 3-4 minutes or until onions are...
See the full directions on my site
Nutritions

Calories
0.0

Sodium
0.0mg
0% DV

Fat
0.0g
0% DV

Protein
0.0g
0% DV

Carbs
0.0g
0% DV

Fiber
0.0g
0% DV

Healthy Buffalo Chicken Bites make a spicy and tasty lunch or dinner.

1.5 lbs chicken
2.5 tbsp of flour
2 tbsp of buffalo sauce (more if you want it spicier)
3/4 tbsp butter
Salt and Pepper
8
Cut the chicken into bite size pieces. Mix the chicken together with the flour, salt and pepper, coating all the chicken thoroughly. Heat the butter in a pan over medium-high heat. Add the chicken and cook...
See the full directions on my site
Nutritions

Calories
179

Sodium
397mg
16% DV

Fat
9g
14% DV

Protein
17g
34% DV

Carbs
2g
0% DV

Fiber
0.9g
3% DV

A delightful poached salmon recipe featuring a healthy protein and sides to give you a satisfying, complete meal for a family of four.

4 fresh salmon fillets (about 1 1/2 pounds), skin removed
Kosher salt, to taste
Freshly cracked black pepper
1 tablespoon olive oil
1 teaspoon fresh ginger, grated
1/3 cup yellow onion, finely chopped
1 leek, well rinsed and thinly sliced (white and light green part only)
1 (13.66-oz) coconut milk
1/2 teaspoon red chili flakes
3 1/2 cups unsalted vegetable broth, divided
3/4 cup grits
1/4 cup grated Parmesan cheese
1 (12-oz) bag frozen Asian vegetable mix (broccoli, carrots, snap peas, water chestnuts, baby corns, mushrooms)
4
Rinse salmon fillets under cold water and pat dry with paper towels. Season with kosher salt and freshly cracked black pepper. Set aside. In a large sauté pan, heat up olive oil over medium-high heat. Place...
See the full directions on my site
Nutritions

Calories
1720

Sodium
3262mg
135% DV

Fat
107g
165% DV

Protein
115g
230% DV

Carbs
74g
25% DV

Fiber
31g
126% DV

Today I made a quick and delicious breakfast, that gave me an energy boost for the rest of the day.

- 1 bread bun;
- 1 tomato;
- 2 slices of prosciutto crudo;
- 1 egg;

Guacamole

- 1 avocado;
- 1 garlic clove;
- 1/2 of green onion;
- parsley;
- the juice from a half of lemon;
- a pinch of salt;
1
Guacamole - The original recipe contains also tomato, but I chose to use it in the sandwich; - Mash the avocado and blend it with salt and lemon juice; - Add the chopped green onion and parsley; - Add the...
See the full directions on my site
Nutritions

Calories
550

Sodium
237mg
9% DV

Fat
25g
39% DV

Protein
13g
26% DV

Carbs
70g
23% DV

Fiber
17g
71% DV

Veracruz style white fish prepared with a tomato tomato sauce with olives and capers.

4 white fish fillets (4 to 6 ozs. each)
5 medium tomatoes
4 cloves garlic
1 tablespoon dried thyme
1 teaspoon black pepper
1 teaspoon epazote
1 teaspoon salt + as necessary
6 bay leaves
28 green olives
12 capers
1 cup low sodium chicken broth
PREPARING THE SAUCE Over medium heat, fry the onion and garlic in 3 tablespoons of cooking oil for 4 minutes. Add the tomato, black pepper and salt. Reduce the heat to low and cook the sauce for 15 minutes...
See the full directions on my site
Nutritions

Calories
2048

Sodium
19805mg
825% DV

Fat
169g
260% DV

Protein
68g
137% DV

Carbs
86g
29% DV

Fiber
43g
172% DV

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