PREP THESE PROTEIN-PACKED RECIPES TO HAVE ON TOAST FOR DAYS TO COME- Healthy, Hearty Toast

Let there be leftovers! Prep these protein-packed recipes to have on toast for days to come.

TOMATILLO EGG MAKES: 8 TOASTS WITH EXTRA MASH AND SAUCE

INGREDIENTS
8 ½-inch-thick slices sourdough bread or rye

5 garlic cloves, halved

10 medium fresh olives

1 (13 oz) can tomatillos, drained

1 cup roughly chopped cilantro

1 jalapeño, seeded

1 cup chopped white onions

½ tsp salt

½ tsp freshly ground black pepper

1 (15 oz) can black beans, drained and rinsed

1 ripe avocado, pitted and peeled

2 tbsp freshly squeezed lime juice

8 large eggs

¼ cup crème fraîche

DIRECTIONS
1. Rub bread well with garlic; reserve remaining garlic. Heat a large skillet over medium heat, add oil, and pan-toast bread.

2. To make the tomatillo sauce, boil tomatillos in salted water until soft, about 10 minutes. (For canned tomatillos, skip boiling.) In a blender, puree tomatillos, reserved garlic, ¾ cup of cilantro, jalapeño, onions, salt, and pepper until smooth. Add a little water (about 1/3 cup) to thin mixture. Set aside.

3. In a medium bowl, mash black beans, avocado, and lime juice, leaving mixture a little chunky. Spread 1/3 cup on each toast and set aside.4. Heat tomatillo sauce in a large pan over high heat. When hot, crack 2 to 3 eggs into sauce and cook until whites are opaque but yolks are still runny, about 4 minutes. Season to taste with salt and pepper. Remove each with a slotted spoon and place it on toast. Repeat with remaining eggs.

4. Heat tomatillo sauce in a large pan over high heat. When hot, crack 2 to 3 eggs into sauce and cook until whites are opaque but yolks are still runny, about 4 minutes. Season to taste with salt and pepper. Remove each with a slotted spoon and place it on toast. Repeat with remaining eggs.

5. Let sauce thicken slightly, about 5 minutes. Remove from heat, stir in crème fraîche, and pour about ¼ cup over each toast slice. Garnish with remaining cilantro and black pepper.

NUTRITION PER SERVING
Calories: 317, Fat: 17g,
Saturated fat: 5g, Carbs: 26g, Protein: 12g, Sodium: 452mg

WHITE BEAN AVO

MAKES: 6 TOASTS

INGREDIENTS
5 tbsp olive oil

2 garlic cloves, thinly sliced

3 or 4 fresh basil leaves

1 tsp chopped fresh oregano

1 tsp chopped fresh thyme

1 (15 oz) can cannellini beans, drained and rinsed

1 ripe avocado, pitted and peeled

1 tsp freshly squeezed lemon juice

½ tsp onion powder

1 tsp salt

½ tsp freshly ground black pepper

6 ½-inch-thick slices 7-grain bread

Pinch of cayenne or chili powder

DIRECTIONS
1. In a small pan over medium heat, heat oil and garlic and sauté until garlic is crispy, about 3 minutes.

2. Transfer garlic to a paper towel to dry. Let oil cool in the pan.

3. When oil is cooled slightly, use an immersion blender to blend it with basil, oregano, and thyme. (If you want to do it by hand, chop the herbs very finely and combine them with oil in a bowl.)

4. In a medium bowl, mash together beans, avocado, lemon juice, onion powder, salt, pepper, and 1 tbsp of herb oil. Set aside.

5. Pan-toast bread in remaining herb-garlic oil until golden, 2 minutes per side.

6. Spread avocado bean mixture evenly on toasts. Top with garlic chips and cayenne.

NUTRITION PER SERVING
Calories: 295, Fat: 17g, Saturated fat: 2g, Carbs: 28g, Protein: 8g, Sodium: 372mg

ROSEMARYCAPER TUNA SALAD

MAKES: 12 TOASTS

INGREDIENTS
½ cup olive oil

6 fresh rosemary sprigs

4 (4 oz) cans tuna packed in water (or oil if you are using imported), drained

4 tbsp mayonnaise

2 tsp grainy mustard

4 tbsp lemon zest

6 tbsp freshly squeezed lemon juice

2 to 3 Kirby cucumbers or ½ English cucumber, diced (1 to 1½ cups)

2 to 3 celery stalks, diced (1 to 2 cups)

½ cup chopped parsley

¼ cup small capers drained and patted dry

1 epi baguette, sliced across, oven toasted dry

12 Bibb lettuce leaves

DIRECTIONS
1. In a medium saucepan over low heat, heat oil and rosemary sprigs until rosemary has fried up but not burned, 5 to 7 minutes. Remove sprigs. Pour oil into a small bowl and let cool.

2. In a medium bowl, mix tuna, mayonnaise, mustard, lemon zest, and lemon juice until combined. Mix in ¼ cup of rosemary oil, cucumbers, celery, and parsley.

3. In a medium skillet over medium-high heat, heat 2 tbsp of rosemary oil and fry capers until crisped up, about 3 minutes. Let cool on a paper towel.

4. Keeping epi “leaves” connected on each bread half, assemble toasts by topping each epi “leaf” with a drizzle of remaining 2 tbsp rosemary oil. Top each with a Bibb lettuce leaf, a scoop of tuna salad, and some fried capers.

NUTRITION PER SERVING
Calories: 163, Fat: 11g,
Saturated fat: 2g, Carbs: 8g,
Protein: 6g, Sodium: 190mg

 

 

SHARE