Cheesy Caramelized Onion Egg Bake

Posted by Jennifer (the student) on September 4, 2012


Ingredient for caramelized onions:

  • ½ large sweet onion, roughly chopped
  • 1 tsp butter
  • 1 TBSP olive oil
  • salt and pepper (to taste)
  • ¼ tsp sugar

Instructions for caramelized onions:

  1. In skillet (cast iron works best), add butter and olive oil over medium heat.
  2. Once butter has melted add the onion.  Salt and pepper to your taste.
  3. Cook 5 to 7 minutes until onions begin to soften.
  4. Stir in sugar and cook until onions are golden about 20 minutes.
  5. Set a side.

Ingredients for egg bake:

  • 5 eggs
  • ¼ cup flour
  • ½ tsp baking powder
  • 1-cup cottage cheese
  • 1 ½ cup shredded cheese (I like a combination of Swiss and gruyere but I think it would be good with most cheeses)
  • 3 TBSP butter, cubed
  • caramelized onions
  • salt and pepper (to taste)
  • olive oil spray


  1. Preheat oven to 400 degrees.
  2. Spray a loaf pan with olive oil and set a side.
  3. In a mixing bowl, whisk eggs together.
  4. In mixing bowl, stir in flour, baking powder, cottage cheese, cheese, butter, salt and pepper.
  5. Lastly, add caramelized onions and combined.
  6. Pour into greased loaf pan.
  7. Bake for 10 minutes at 400 degrees and reduce heat to 350 degrees and cook for an additional 25 to 30 minutes.
  8. Test with toothpick, if it comes out clean it is done and remove from heat.
  9. Let sit for 5 minutes before serving.
  10. Enjoy!

* I like this dish with avocado and salsa. It is also good the next day for breakfast with some bacon or sausage.

♥ ♥

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Homemade Sweetened Condensed Milk

Posted by Jennifer (the student) on September 20, 2012

It’s that time of year when I start thinking about baking for the fall and the upcoming holidays. I think this is a healthier option over canned sweetened condensed milk because you can control all the ingredients and I think it tastes better too. I like to use organic ingredients. This can be used to replace canned sweetened condensed milk in baking or it can just be added to coffee (YUM). This makes about 1 cup to 1¼ cups depending on how much you reduce the liquid.


  • 1 ½ cup whole milk
  • ½ cup organic cane sugar
  • 2 TBSP butter
  • 1 ½ tsp vanilla


  1. Over medium-low heat, in a heavy saucepan, add milk and sugar.
  2. Simmer until sugar has dissolved.
  3. After sugar has dissolved reduce heat to lowest setting and let simmer for about 2 hour. Until liquid reduces to about ½ of its original quantity.
  4. Once liquid has reduced, remove from the stove and whisk in the butter and vanilla.
  5. Let cool and place in an airtight container. It can be stored in the refrigerator for up to a week.
♥ ♥

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Cheesy Chicken Mexican Bake

Posted by Jennifer (the student) on September 6, 2012

At my house, we love Mexican food but I always feel like I eat to many carbohydrates whenever we have Mexican. Between the chips, tortillas and rice it is sometimes too much. This recipe is a result of my love of the Mexican flavors and trying to reduce the amount of carbs. This dish is so simple and I think it is very tasty and satisfying.


  • 1 TBSP olive oil
  • 2 red or green bell peppers, chopped
  • ½ onion, diced (I like the sweet onions)
  • 3 cups cooked shredded chicken (I often used a rotisserie chicken from the market)
  • 4 oz can diced green chiles
  • ½ cup salsa verde
  • 3 cups of shredded cheese (sharp cheddar or Monterey jack or a combination)
  • salt and pepper
  • spray olive oil


  1. Pre-heat oven to 375 degrees. Lightly spray an 11 x 7 baking pan with spray olive oil and set aside.
  2. In a large sauté pan, over medium heat add olive oil, bell peppers and onion. Sauté for about 10 minutes.
  3. In a mixing bowl, combine peppers, onion, chicken, chiles, salsa, and 2 cups of cheese. Add salt and pepper to taste. (Usually I don’t add much if any salt because I think the salsa has enough.)
  4. Pour mixture into baking pan and top with the remaining cup of cheese.
  5. Bake for 15 to 20 minutes, until cheese is melted and the dish is heated.
  6. Remove from oven and let sit for 5 minutes before serving.
  7. Enjoy
  • I usually serve with a large dollop of fat-free Greek yogurt (instead of sour cream).

♥ ♥

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Chicken Tequila

Posted by Jennifer (the RD) on August 29, 2023

When I was working at a local hospital, their cafeteria was known for their chicken tequila recipe.  It  was delicious!  I don’t have the recipe, and can’t quite remember the ingredients either.  However, I tried to re-invent a healthier version than the one I remembered.

2 skinless chicken breasts, chopped into bite size pieces

1 TB plus 1 tsp. olive oil

¼ cup diced onions

¼ cup diced celery

1 clove garlic, minced

2 cups diced roma tomatoes

½ cup tequila

1 tsp. chicken or vegetable “Better than Bouillon” soup base

½ tsp. salt

2 tsp. dried oregano

Shaved or grated parmesan cheese


Heat a large saucepan and add 1 TB olive oil.  Sprinkle with ¼ tsp. salt and heat until the chicken is lightly browned.  Remove it from the pan.

Add 1 tsp. olive oil and add in the onions, celery, and garlic clove.  Sprinkle with ¼ tsp. salt. Cook until the onions are translucent.

Add diced tomatoes, tequila, soup base, oregano, and your browned chicken.  Heat for approximately 5 minutes, or a little longer to make sure the tomatoes are broken up.

Lower to heat to simmer, and cover for 20 minutes, stirring occasionally.

Serve over your favorite pasta.

 ♥ ♥

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Recipe contest winner # 2 – Raspberry glazed rosemary chicken and pan seared asparagus

Posted by Jennifer (the RD) on April 11, 2012

Our second recipe contest winner comes from Freddy, one of our patient care dialysis technicians.  This dish was very impressive!  It won us over on both taste and aesthetics.  It is also easy to prepare.  Freddy is actually newly married and has wonderful plans to start a new and healthy lifestyle with his beautiful bride Sandra, who also has some healthy tricks up her sleeve.  Congratulations to the both of you!

Here’s the recipe:


1 tablespoon crushed rosemary

1 teaspoon rubbed sage

1/2 teaspoon dried oregano

8 skinless and boneless chicken breast halves

1/4 cup fat-free chicken broth

1 cup raspberry preserves

1/2 teaspoon honey mustard

1 teaspoon chopped fresh rosemary leaves


1 pound fresh asparagus spears, trimmed

1 tablespoon olive oil

salt and pepper to taste


Directions to Prepare Chicken:

Preheat oven to 350 degrees for 10 minutes

In a small bowl, stir together crushed rosemary, sage and oregano.

Rub one side of each chicken breast with herb mixture. Place chicken herb-side up in a baking dish, and pour broth over the chicken.   Bake in preheated oven for 20 minutes.

Place raspberry preserves in a microwave safe bowl, and heat for 20 to 30 seconds to soften. Stir in honey mustard and rosemary.

Spread about 1 tablespoon of the preserve mixture over each breast. Bake 10 minutes more.


Preparation for Asparagus:  Pre-heat pan for 3-4 minutes in high.

Lightly coat the asparagus spears with olive oil and season them with salt and pepper.

Sauté high heat for 2 to 3 minutes or until they are as tender as you desire.

 ♥ ♥

Recipe Contest Winner – Italian Stew

Posted by Jennifer (the RD) on March 28, 2012

A few weeks ago, I posted an entry about National Nutrition Month.  I really wanted to encourage my co-workers to start thinking about good nutrition.  So, I had them turn in their favorite healthy recipe to be judged by our volunteers, one of which is my very own co-blogger Jennifer.  Continue reading

Okara Veggie Burgers (Vegan)

Posted by Jennifer (the RD) on February 15, 2012

This is an extermely inexpensive way to eat a veggie burger.   You can make these burgers for a fraction of the cost of regular veggie burgers.  I came up with this recipe because students in my vegetarian course were complaining about the cost of vegetarian convenience items. Continue reading