CF Healthy Eating

By Eileen Negrycz, EJN Foods

Florentine Omelet
1 serving

  • 1 cup fresh baby spinach leaves
  • 1 scallion, trimmed, thinly sliced
  • 2 tablespoons butter, divided
  • 2 large eggs
  • 1 tablespoon water
  • ½ teaspoon salt
  • ¼ teaspoon ground black pepper
  • 3 tablespoon shredded Swiss cheese, divided

In 7- inch skillet, cook over medium heat spinach and scallion in 1 tablespoon butter for 1 minute; remove and set aside.  In small bowl, beat with a fork 2 eggs, water, salt and pepper until blended. In same skillet, melt remaining butter over medium heat.  Add egg mixture and cook lifting the edges with a pancake turner and tilting the skillet to permit the uncooked mixture to run to the bottom.  When it is all an even consistency sprinkle the cooked spinach mixture and 2 tablespoon Swiss cheese down center. Fold over. Top with remaining cheddar cheese. Cook 1 minute more.

For detailed nutritional analysis, please click here (PDF).


Spicy Sweet Potato Fries
2 servings

  • 2 sweet potatoes, about ¾ pound
  • 1 egg white 
  • ½ teaspoon garlic salt
  • ¼ teaspoon chili powder
  • ¼ cup prepared Ranch Dressing (optional)

Heat oven to 500°F. Cut each sweet potato lengthwise into 8 wedges. In large bowl, whisk together egg white, garlic salt and chili powder until frothy. Place sweet potato wedges in egg white mixture; toss gently to coat. Arrange wedges in single layer on baking sheet coated with cooking spray. Bake 15 minutes or until golden, turning occasionally. Serve with prepared ranch dressing, if desired.

For detailed nutritional analysis, please click here (PDF).


Chicken Tortellini with Butter and Parmesan Cheese
2 Servings

  • 1 (8 oz.) boneless, skinless chicken breast, cut into 1-inch cubes
  • ½ teaspoon dried Italian seasoning
  • ½ teaspoon salt
  • ¼ teaspoon pepper
  • 1 package (8 oz. ) dried three cheese-filled tortellini pasta, like Barilla
  • 3 tablespoons butter, divided
  • 1/3 cup milk
  • ¼ cup grated Parmesan cheese

In bowl toss chicken cubes with Italian seasoning, salt and pepper until evenly coated. Cook dried tortellini pasta according to package directions. Meanwhile, in large skillet cook over medium – high heat cubed chicken in 1 tablespoon butter for 5 minutes or until tender, stirring occasionally.  Return pasta to pot and add chicken, milk, remaining butter and cheese.  Cook 1 minute over low heat; tossing to evenly coat and heat through.  Serve with additional grated Parmesan cheese, if desired.

For detailed nutritional analysis, please click here (PDF).