Lighthearted
Meal Ideas
FROM ANNE LINDSAY
11g
OF FAT OR LES
S
ALL
RECIPES
P
ER
SERVIN
G
egg recipes for healthy
eating any time of the day
4
Meet
ANNE LINDSAY
Creating healthy and delicious recipes is
Anne Lindsay’s specialty! Anne is the author of six
best-selling cookbooks that feature lighthearted
recipes and nutritional advice on healthy eating.
For over 25 years, Anne has been helping Canadians live healthier
lifestyles by sharing her nutritious recipes and helpful cooking tips.
She includes eggs in her recipes because of all they have to offer.
Recipes from Lighthearted at Home ©2010 Anne Lindsay & Associates
Excerpted with permission of the publisher, John Wiley & Sons Canada Ltd.
The recipes in this booklet were tested using large eggs.
“ Eggs are an easy and
economical addition to any
meal - breakfast, lunch or
dinner - and provide protein
and a wide variety of
essential nutrients including
zinc, Vitamin A, Vitamin D
and B vitamins.”
Anne Lindsay
We hope you enjoy these
four lighthearted and
delicious egg recipes
from Anne’s kitchen.
1 cup
light sour cream
250 mL
1/3 cup
finely chopped green onions
75 mL
2 tsp
Dijon mustard
10 mL

Focaccia or flatbread, about 3/4 inch

(2 cm) thick and 10 to 12 inches (30 cm) round
7
eggs
7
6
egg whites
6
1/3 cup
low-fat milk
75 mL
1/4 tsp or less
salt
1 mL or less
1/2 tsp
freshly ground pepper
2 mL
2 tsp
canola or olive oil
10 mL
4 oz
thinly sliced smoked salmon,
125 g

coarsely chopped (or tidbits)
2 tbsp
chopped fresh parsley and/or dill
25 mL
• In small bowl, mix together sour cream, onions and mustard; set aside. Heat focaccia in preheated
350°F (180°C) oven for 10 minutes. • In medium bowl, whisk together eggs, egg whites, milk, salt and
pepper. In large non-stick skillet, heat oil over medium-high heat; add eggs and cook, stirring, until scrambled.
• Spread sour cream mixture over hot focaccia; spoon scrambled eggs over top. Top with smoked salmon;
sprinkle with parsley and/or dill. Cut into wedges, and serve warm or at room temperature.
Scrambled Eggs and
Smoked Salmon on Focaccia
An impressive yet simple breakfast or brunch idea!
TIP: Uncooked egg mixture can be prepared up to 1 hour
in advance. Cover and refrigerate until ready to cook.
Servings: 8
Prep: 15 min.
Cook: 10 min.
Nutrients
per serving:
Calories: 245
Fat: 11 g
Sodium: 465 mg
Carbohydrate: 21 g
Fibre: 1 g
Protein: 15 g
11g
OF FAT PER SERV
ING
ONLY
1 tsp
olive oil
5 mL
1
medium onion, chopped
1
1
clove garlic, minced
1
2 cups
thinly sliced unpeeled zucchini
500 mL
1/2 cup
grated part-skim mozzarella cheese
125 mL
1/4 cup
chopped fresh parsley
50 mL
4
eggs, lightly beaten
4
1
pkg (10 oz/300 g) frozen chopped
1

spinach, thawed and drained
1/2 tsp or less
salt
2 mL or less
1/4 tsp
freshly ground pepper
1 mL
Pinch
ground nutmeg
Pinch
• In non-stick skillet, heat oil over medium heat. Add onion and garlic; cook until onion is tender. Add
zucchini; cook, stirring, for 5 minutes. • In bowl, combine cheese, parsley, eggs, spinach, salt, pepper
and nutmeg; stir in zucchini mixture. Spoon into lightly greased 9-inch (23 cm) pie plate. • Bake in
preheated 325°F (160°C) oven until set but still moist in centre, 35 to 45 minutes. Serve hot or cold.
Spinach and Zucchini Frittata
This frittata can be cut into wedges and served with toast
and salad for brunch, lunch or dinner.
Nutrients
per serving:
Calories: 161
Fat: 9 g
Sodium: 485 mg
Carbohydrate: 8 g
Fibre: 3 g
Protein: 13 g
TIP: Frittata can also be cut into small squares
and served warm or cold as hors d’oeuvres.
9g
OF FAT PER SERV
ING
ONLY
Servings: 4
Prep: 15 min.
Cook: 50 to 60 min.
1 cup
thinly sliced leek (white and some
250 mL

light green parts)
1 tsp
canola or vegetable oil
5 mL
8 oz
mushrooms, coarsely chopped
250 g

(about 3 cups/750 mL)
2
eggs, lightly beaten
2
2
egg whites, lightly beaten
2
2 tbsp
low-fat milk
25 mL
Pinch
paprika
Pinch
1/4 tsp or less
salt and freshly ground pepper
1 mL or less
• In 8 x 4-inch (1.5 L) microwaveable dish (e.g. glass loaf pan), toss leeks with oil. Cover with waxed
or parchment paper and microwave on High for 1 minute. Add mushrooms; cover and microwave on
High until mushrooms are nearly tender, about 4 minutes. • Stir in eggs, egg whites, milk, paprika, and
salt and pepper. Microwave, uncovered, on Medium until mixture is set, 6 to 8 minutes. Serve hot.
Microwave Leek and Mushroom Flan
This delicious flan makes a quick meatless dinner along with cooked
vegetables, a salad and a whole wheat bun.
TIP: Chopped onion can be used instead of leeks.
Nutrients
per serving:
Calories: 141
Fat: 8 g
Sodium: 416 mg
Carbohydrate: 6 g
Fibre: 2 g
Protein: 12 g
8g
OF FAT PER SERV
ING
ONLY
Servings: 2
Prep: 15 min.
Cook: 11 to 13 min.
• In mixing bowl, beat together sugar, margarine and lime rind. Beat in egg yolks, one at a time, beating
well after each addition. Beat in lime juice, then flour and milk. • In separate bowl, beat egg whites until
stiff peaks form; fold into batter. Pour mixture into 9-inch (1.5 L) square baking dish. Place in larger pan;
pour boiling water into outer pan to come about 1 inch (2.5 cm) up sides of pan. • Bake in preheated
350°F (180°C) oven until top is set and golden, about 40 minutes. Spoon into serving dishes and top with
berries. Serve warm or cold.
3/4 cup
granulated sugar
175 mL
2 tbsp
soft margarine
25 mL

Grated rind of 3 limes or 2 lemons
2
eggs, separated
2
1/3 cup
fresh lime or lemon juice
75 mL
1/4 cup
all-purpose flour
50 mL
1 cup
low-fat milk
250 mL
2 cups
blueberries or sliced strawberries
500 mL
Nutrients
per serving:
Calories: 210
Fat: 6 g
Sodium: 90 mg
Carbohydrate: 36 g
Fibre: 1 g
Protein: 4 g
Lime Pudding Cake with Berries
Serve this old-fashioned dessert topped with fruit of your choice
or on its own sprinkled with icing sugar.
Servings: 6
Prep: 10 min.
Cook: 40 min.
6g
OF FAT PER SERV
ING
ONLY
Eggs
A wise choice for healthy eating!
Eggs are packed with 14 essential
nutrients and 6 grams of the
highest quality protein that provides
lasting energy throughout the day.
A large egg contains just 70 calories.
As well as being nutritious, eggs are
easy to prepare, affordable,
delicious and versatile. They can be
enjoyed at any meal, any time of the
day.
That’s why cookbook author and
nutrition expert Anne Lindsay
includes eggs in her recipes — and
why you should enjoy the goodness
of eggs too!
† The Heart and Stroke Foundation’s registered dietitians have reviewed eggs to ensure they
meet the specific nutrient criteria developed by the Health Check™ program based on the
recommendations in Canada’s Food Guide. A fee is paid by each participating company to
help cover the cost of this voluntary, not-for-profit program. See healthcheck.org.
™The Health Check logo, Health Check word mark, and Heart and Stroke Foundation word
mark are trademarks of the Heart and Stroke Foundation of Canada used under license.
†
Eggs are a healthy part of a balanced diet. The Heart and Stroke Foundation’s
Health Check™ program, based on Canada’s Food Guide, recognizes that
eggs are part of a healthy diet.
†
Nutrition Facts
Per 1 large egg (53 g)
Amount
% Daily Value
Calories 70
Fat 5 g
8 %
Saturated 1.5 g
8 %
+ trans 0 g
Cholesterol 195 mg
Sodium 65 mg
3 %
Carbohydrate 1 g
1 %
Fibre 0 g
0 %
Sugars 0 g
Protein 6 g
Vitamin A
10 % Vitamin C
0 %
Calcium
2 % Iron
6 %
Vitamin D
15 % Vitamin E
15 %
Riboflavin
15 % Niacin
8 %
Vitamin B12 50 % Folate
15 %

British Columbia Egg Marketing Board
www.bcegg.com

Alberta Egg Producers
www.eggs.ab.ca

Saskatchewan Egg Producers
www.saskegg.ca

Manitoba Egg Farmers
www.eggs.mb.ca

Egg Farmers of Ontario
www.eggfarmersofontario.ca

Fédération des producteurs d’œufs de

consommation du Québec
www.oeuf.ca

New Brunswick Egg Producers
www.nbegg.ca

Nova Scotia Egg Producers
www.nsegg.ca

Egg Farmers of Prince Edward Island
www.eggspei.ca

Egg Producers of Newfoundland

and Labrador
www.nleggs.ca

Egg Farmers of Canada
www.eggs.ca
For more information, contact:
Visit us on Facebook!
www.facebook.com/eggs
Visit eggs.ca to learn more
about the many benefits of eggs.
Aussi disponible en français.
Anne Lindsay-E-2011