Spring Recipes that are sure
to chase the winter blues away!

Spring Herb Frittata
    contributed by the AICR

Ingredients

* 4 large eggs
* 3 large egg whites
* 1/4 cup chopped basil leaves
* 1/3 cup chopped dill
* 1/4 cup chopped flat-leaf parsley
* 1/4 cup chopped scallions
* 1/2 cup low-fat cottage cheese
* 1/2 tsp. salt
* Generous pinch ground black pepper
* 2 Tbsp. extra-virgin olive oil
* 1/4 cup finely chopped red onion

In a mixing bowl, whisk the eggs and whites until well
combined. Mix in the basil, dill, parsley, scallions,
cheese, salt and pepper.

Heat 1 tablespoon of the oil in a medium skillet over
medium-high heat. Spread the onions over the bottom of the
pan and cook until they are translucent, 2 minutes, reducing
the heat to medium if necessary to avoid
browning.

Increase the heat to medium-high and add the remaining oil,
drizzling it around the edge of the pan and gently swirling
the pan to coat the lower sides. Pour in the egg mixture. As
the egg sets, keep running a spatula around the edges to
keep the frittata loose. Also lift the edge of the cooked
egg so uncooked egg can run underneath. When the
bottom of the frittata is just browned, cover with lid and cook
until frittata begins to set, about 5 minutes. Slide
it onto a serving plate. (See note)

Cool the frittata for 10 minutes, cut it into wedges, and
serve warm. Or let it cool before cutting and serve at room
temperature.

Makes 4 servings.

Per serving: 175 calories, 12 g total fat (3 g saturated
fat), 3 g carbohydrate, 13 g protein, 1 g dietary fiber,
500 mg sodium.


Note: If you prefer, preheat the broiler and cook the
frittata in a skillet that can go under the broiler.
When it is set, slide the pan under the broiler to cook
the top,1 to 2 minutes, watching carefully so it does not burn.

Spring Spinach Chickpea Soup

Ingredients

* 1 Tbsp. olive oil
* 2 cloves garlic, minced
* 1 medium onion, coarsely chopped
* 2 tsp. ground cumin
* 2 tsp. ground coriander
* ½ - 1 tsp. ground cardamom, as desired
* Ground cayenne pepper to taste
* 5 cups vegetable stock
* 3 medium red potatoes, chopped into roughly bite sizes
* 1 (15-ounce) can chickpeas, drained
* 1/2 pound fresh pre-washed baby spinach, rinsed and
roughly chopped
* ½ cup cilantro, chopped
* Salt and pepper to taste

Heat oil in large pot over medium heat. Stir in garlic and
onion. Season with cumin, coriander, cardamom and cayenne
pepper. Cook until translucent, 5 minutes.

Mix stock, potatoes and chickpeas into pot. Bring to a boil.
Reduce heat. Simmer until potatoes are tender, about 20 minutes.

Stir the spinach and cilantro into the soup. Season with pepper
and salt to taste. Cover and turn off heat. The spinach will wilt;
be careful not to overcook.

Makes 6 servings.

Per serving: 210 calories, 3.5 g total fat ( 0 g saturated fat),
37 g carbohydrate, 9 g protein, 6 g dietary fiber, 620 mg sodium.