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A dish of delight, Улица Вернигоры, Lviv (2026)

02/03/2023

RECIPES
A Light Sausage and Mushroom Frittata Recipe

The more a restaurant manipulates an egg, the less healthy it's likely to be. If you ever peek into the kitchen at a fast food breakfast place you may see eggs that come, literally in a cardboard carton and contain more additives than actual egg yolk. Omelets rarely contain fewer than 800 calories, and ambitious concoctions like Panera's soufflé will swallow up an entire day's worth of saturated fat. Frittatas, however, give us hope. These Italian open-face omelets are lighter than their American cousins since they're less likely to be loaded with cheese and more likely to be stuffed with vegetables. You're going to want to make this mushroom and sausage frittata recipe all the time.

NUTRITION: 300 calories, 18 g fat (5 g saturated), 450 mg sodium

SERVES 4
YOU'LL NEED
1 Tbsp olive oil
1 red onion, thinly sliced
1 link cooked andouille sausage, diced (Andouille is a smoked, slightly spicy sausage popular in Cajun cooking. If you can't find it, kielbasa makes a fine substitute.)
8 oz mushrooms (any variety—Creminis work nicely), stems removed, sliced
Salt and black pepper to taste
8 eggs
1⁄4 cup crumbled goat cheese
12 chives or 3 scallions, chopped (optional)
HOW TO MAKE IT
Preheat the oven to 375°F.
Place a large oven-safe skillet or sauté pan over medium heat.
When the pan is hot, add the oil and onion; cook until translucent, about 3 minutes.
Add the andouille and mushrooms and continue sautéing, about 5 minutes.
Season with salt and pepper.
Beat the eggs vigorously with a fork or whisk, then add to the skillet, along with the goat cheese and chives, if using.
Place in the oven and bake until the eggs have fully set (a toothpick inserted into the middle will come out clean), about 20 minutes.
Let cool and then slice into 4 portions, topping with more chives if you like.
Eat This Tip
Using this recipe as a base, here are four other frittata combinations that work beautifully. Just sub out the mushrooms, sausage, and goat cheese for any of the following:

8 spears cooked, chopped asparagus and 2 ounces chopped smoked salmon
1⁄4 cup sundried tomatoes, 1⁄4 cup chopped olives, and 1⁄2 cup crumbled feta
1 cup sautéed spinach, 4 strips crumbled bacon, and 1⁄2 cup grated Gruyère
1 cup sautéed zucchini, 1 cup low-fat ricotta, and 8 to 10 chopped mint leaves

02/03/2023

RECIPES
Healthy Spring Vegetable Frittata Recipe

Eating seasonally is a great way to add delicious, fresh vegetables and fruits into your diet. And the list of spring vegetables includes so many tasty and healthy options that you'll never get bored. But if you're not sure just what to cook with your seasonal produce, this spring vegetable frittata is a great place to start. Asparagus and chopped leeks, along with herbs like di****ed and thyme, add plenty of nutrition and flavor to this hearty egg-based dish.

Asparagus is high in potassium, and it's a high-nutrient, low-calorie addition to this frittata. The recipe also calls for four cups of fresh spinach, which comes out to one cup in each frittata serving. That'll give you a hefty dose of calcium and magnesium, as well as a little fiber. Combined with the protein of the eggs—you'll get two per frittata serving—this is one dish that will keep you full and give you plenty of energy. Dig in!
NUTRITION: 257 calories, 17 g fat (6 g saturated), 486 mg sodium, 3 g fiber, 4 g sugar, 18 g protein

MAKES 4 SERVINGS
INGREDIENTS
8 eggs
1/2 cup crumbled feta cheese
1 tsp snipped fresh di****ed
1/2 tsp snipped fresh thyme
Nonstick cooking spray
2 cups fresh asparagus cut into 1-inch pieces
1/2 cup chopped leek
1/2 cup chopped red bell pepper
4 cups fresh spinach
1 Tbsp olive oil
Salt and black pepper to taste

HOW TO MAKE IT
In a large bowl, beat eggs. Add 1/4 cup of the cheese, the di****ed, and thyme; whisk to combine. Set aside.
Coat a large nonstick skillet with cooking spray and heat over medium heat. Add asparagus, leek, and pepper. Cook for 4 minutes, stirring occasionally. Add spinach and cook until spinach is wilted, tossing with tongs. Add oil to skillet; toss to coat. Spread vegetables evenly. Pour eggs over vegetables; do not stir. Cook over medium heat.
As mixture sets, run a spatula around the edge of the skillet, lifting egg mixture so uncooked portion flows underneath. Continue cooking and lifting egg mixture for about 10 minutes, until it is nearly set. Sprinkle with remaining 1/4 cup cheese.
Remove skillet from heat. Let stand, covered, for 3 to 4 minutes, or until top is set. Season with salt and pepper.

28/02/2023

RECIPES
Copycat Wendy's Chili Recipe

While I do love Wendy's spicy chicken nuggets and chocolate frosty (usually enjoyed together), another classic order I like to snag at the restaurant is a small cup of their homemade chili. It's the epitome of comfort food on a cold, winter day, which is why I decided to make a copycat Wendy's chili recipe I could cook up at home.

Thanks to a clear list of ingredients on the Wendy's website, it was easy to put together this recipe. According to the list, the Wendy's chili has a chili base, tomatoes, chili beans, pink beans, kidney beans, onions, celery, green peppers, ground beef, chili pepper, garlic powder, and spices. While the recipe also has sugar and modified corn starch in it, I know that you can have a delicious chili without either of those additives, so I didn't bother adding them into my version.

The trick to a delicious copycat Wendy's chili
It may be surprising to you, but for my chili base, I like to use my homemade taco seasoning for the recipe. I like to have a jar of it prepared in my cupboard, so it's easy to throw into the pot.

My trick to making the chili flavorful is to let it simmer for a long period of time. This recipe calls for a 30-minute simmer, but to be honest, you'll get the best flavor if you let the chili sit for an hour—even two! Just make sure to stir it occasionally.

Don't have garlic cloves? Try this instead
I also personally like the flavors that come from freshly minced garlic versus garlic powder, which is why I put it in this recipe. However, if you would rather use garlic powder, you can substitute the minced garlic for 1/2 teaspoon of garlic powder.

RELATED: The easy way to make healthier comfort foods.

close up bowl of copycat wendy's chili with shredded cheese and sour cream
Kiersten Hickman/Eat This, Not That!
Copycat Wendy's Chili
MAKES 8 SERVINGS
INGREDIENTS
1 garlic clove, minced
1 tablespoon olive oil
1 medium onion, diced
2 celery stalks, diced
1 green bell pepper, diced
1 lb. ground beef
1 tablespoon taco seasoning
1 10 oz can. pinto beans
1 10 oz. can kidney beans
1 10 oz. can tomato sauce
1 10 oz. can diced tomatoes
Shredded cheddar cheese, for topping
Sour cream, for topping
HOW TO MAKE IT
Heat up a dutch oven or a stockpot over medium heat. Add in the olive oil, minced garlic, onion, celery, and green bell pepper. When the vegetables start to become soft (about three minutes), add in the ground beef.
Using a wooden spoon, break up the ground beef and stir in with the vegetables. When the ground beef is no longer pink, using a spoon, drain the grease into an excess can.
Add in the beans, tomato sauce, and diced tomatoes into the dutch oven. Sprinkle in the taco seasoning and mix together.
Turn the chili on simmer, and let it cook for at least 30 minutes, stirring once in a while so nothing burns at the bottom. The longer you let it sit, the better the flavors will become.
Serve with shredded cheese and sour cream, if desired.

26/02/2023

RECIPES
Blackened Fish Sandwich With Avocado and Cabbage Recipe

The default fish sandwich in America is a slab of heavily processed mystery seafood, breaded and deep fried, bathed in a tartar-like sauce, and stuffed into an oversize squishy roll. You end up dropping anywhere between 600 and 800 calories and the better part of the day's sodium allotment for something that's supposed to be healthy. Our fish sandwich replaces processed patties with fresh tilapia fillets, frying with blackening, and tartar sauce with creamy avocado and crunchy cabbage. You won't miss the mystery meat alternative you're used to, as this blackened fish sandwich packs a punch.

NUTRITION: 460 calories, 14 g fat (2.5 g saturated), 620 mg sodium

SERVES 4
YOU'LL NEED
1 cup plain Greek-style yogurt
1 tsp sriracha
Juice of one lime
1 Tbsp canola oil
4 tilapia or catfish fillets (6 oz each)
1 Tbsp blackening seasoning
4 whole-wheat sesame seed buns
1 avocado, pitted, peeled, and sliced
2 cups shredded red cabbage
Pickled onions
HOW TO MAKE IT
Combine the yogurt, sriracha, and lime juice. Set aside.
Heat the oil in a large cast-iron skillet over high heat. Rub the fish fillets on both sides with plenty of blackening seasoning.
When the oil in the pan is smoking, add the fish and cook, undisturbed, for 3 minutes, until a dark crust forms.
Flip the fillets and cook for an additional 2 to 3 minutes, until the fish flakes with gentle pressure from your finger.
While the fish is cooking, toast the buns (cut side up) under the broiler. Divide the avocado and cabbage among the buns. Top with the hot fish, yogurt sauce, and onions.
Eat This Tip
Blackening is one of our favorite cooking techniques—not just because it's incredibly delicious, but also because the aggressive spice rub adds a potent layer of antioxidants to whatever it coats. Follow these three simple steps for fish, chicken, or pork, and you can enjoy this cooking technique on a wide variety of proteins.

Step 1: Coat each piece of fish or meat on both sides with about 3⁄4 tsp blackening seasoning.
Step 2: Cook, undisturbed, in a very hot cast-iron skillet coated with canola oil until a dark crust develops.
Step 3: Flip and repeat, until cooked all the way through.

20/02/2023

RECIPES
The Ultimate Grilled Chicken and Avocado Salad Recipe

There's no meal that's more necessary to make yourself than a salad. It's a healthy meal that lets you load up on good-for-you greens, and it packs the potential for including all sorts of supportive, superfood ingredients that your body needs every day. That is…in theory.

Sometimes, salads can end up being belly bombs in disguise, and you'd never know any better. When put in the hands of a restaurant line cook, a harmless bowl of greens can turn into an unmitigated mash-up of dressing deluges, cheese flurries, and crouton catastrophes. That defeats the purpose of your seemingly healthier lunch or dinner option, doesn't it?

How about you make your own salad in-house and bring back the necessary parts of a true healthy salad? This recipe is rich in protein, and it is guaranteed to cut the number of calories you'd have on a salad you order in a restaurant in half.

NUTRITION: 500 calories, 24 g fat (3 g saturated), 660 mg sodium

SERVES 4
YOU'LL NEED
12 oz cooked chicken
12 cups arugula (1 prewashed bag)
1⁄4 cup dried cranberries
1 avocado, pitted, peeled, and sliced
1⁄4 cup crumbled goat cheese
1⁄4 cup walnuts, roughly chopped
1⁄4 cup honey mustard vinaigrette
Salt and black pepper to taste

HOW TO MAKE IT
Combine the chicken, arugula, cranberries, avocado, goat cheese, walnuts, vinaigrette, salt, and pepper in a large bowl, using your hands or 2 forks to fully incorporate the dressing.

Eat This Tip
Who doesn't love a good avocado? It's a superfood that packs a long list of nutrients into one perfectly green serving. Avocados contain vitamin E (which is great for the health of your hair and skin), omega-3 fatty acids (which can help reduce cholesterol), and folic acid (which is great for women who are pregnant). Convinced yet? Well, here are some tips on how to pit an avocado like a pro. (And no, you don't need to spend 45 minutes peeling the pebbly skin.)
How to pit an avocado:

Work the blade carefully around the pit.
Thwack the pit with blade; twist and carefully remove.
Slice or dice, then spoon out the soft flesh.

A dish of delight

02/03/2023

02/03/2023

28/02/2023

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