Category: Ed's Recipe of the Week

Egyptian Salad

dr. salama’s egyptian salad

This recipe makes about 5-7 servings.  The beauty of that is, this salad is almost better the second day!

5 large tomatoes, large diced

1 bunch of fresh parsley, rough chop

2 bunches of  green scallions, chopped

4 cucumbers, peeled, seeds removed, diced

4 limes, juice of

½ cup evoo

salt and pepper to taste

Combine everything in a large bowl and mix thoroughly.  Transfer cover and refrigerate for 2 or more hours or until needed.

Add feta cheese and olives or crispy pita slices to transform into a Greek or Lebanese style salad.  These items add an exponential amount of calories.  So make to take that into account!

Heba’s Winning Hummus!

Serve this delicious treat on a slice of cucumber to save even more calories!

heba’s WINNING hummus

1 can of chick peas, drained rinsed

1 tbsp tahini

1 tbsp evoo

¼ cup fresh lemon juice

2 tbsp water

1 tsp salt

pinch cayenne

1 tbsp fresh chopped parsley

In food processor mix all ingredients thoroughly except for parsley.  Make sure mixture is well blended without any lumps.

Transfer to suitable container and refrigerate for 1 or more hours before serving.  Serve with chopped parsley w olive oil.

Blue Ribbon Chicken–

This recipe is also featured in the new Biggest Loser Cookbook on stands TODAY!

Makes 4 servings

4 4-5 oz chicken breasts (trimmed of fat, and butterflied)

4 slices of EITHER 2% Swiss or Low Fat Provolone

4 slices of low sodium ham

2 tbsp of Dijon Mustard

2 tbsp of fresh rosemary, chopped

salt & pepper to taste

Cooking Spray or 2 tbsp of Olive Oil

¼ cup low sodium chicken broth

Spread Dijon mustard evenly inside of the four pieces of chicken breast.  In a small pan, quickly sear slices of ham & place them on one side of each piece of chicken.  Place one slice of cheese folded in half over top of ham.  Fold over the butterflied chicken breast to create a pocket.  Season each breast with salt & pepper and rosemary.

Heat skillet and spray chicken with cooking spray OR put 2 tbsp of olive oil in skillet.  Then gently place each breast into the pan.  Cook on medium to low heat until golden brown – about 6-8 minutes- then turn over & repeat.  Once chicken is fully cooked, remove from pan momentarily & drain excess grease off of skillet.  Return skillet to heat & add chicken broth to pan, then place chicken in broth.  Simmer for 3-4 minutes.  Serve immediately.

Ed’s Herbover

Weekly Recipe from WMBF News!


Makes 4 to 6

1 tbsp Extra Virgin Olive Oil (evoo)

1 whole egg, 1 egg white beaten

1 cup skim milk

1 cup all purpose flour

1/4 tsp sea salt

1/4 cup parmesan regiano, fresh, grated

2 tbsp chopped dill or parsley, fresh

Cooking spray or EVOO

Preheat oven to 425

Spray or rub evoo on muffin pan, on popover pan.

In a medium mixing bowl whisk together evoo, eggs and egg white and skim milk.  Slowly incorporate flour.  Then add salt and herbs.  Let batter rest for 5 minutes.

Divide parmesan up among desired amount of muffin cups to be used (about ¼ cup).  Fill each cup up ¾ to ½ full.

Bake for 30 to 35 minutes.  They should be crispy and firm.

Once fully cooked, remove from oven and poke with a knife.  Remove from cups and serve promptly.

Mac-N-Cheese (as seen on WMBF)


What you need:

2 cups whole wheat or quinoa pasta any shape

4 cloves minced garlic

2.5 cups skim milk

1/8 tsp black pepper

salt to taste

2 tbsp corn starch

2 tsbp water

2 cups 2% sharp cheddar

2 tbsp parmesan cheese, grated

Preheat over to 350

Cook pasta per directions, drain and reserve for later.

Combine garlic, milk, salt and pepper in heavy bottom pan, bring to a boil.  Combine corn starch and water in small bowl and slowly drizzle into boiling milk until slightly thickened.  Reserve 1 cup of grated cheddar, add parmesan to mixture and stir.  Add cooked pasta to mixture, and move to casserole dish.

Top with remaining cheddar and place in over for 30 to 35 minutes, edge should be bubbly with cheese melty on top.

Pimento Cheese Redux (as seen on WMBF)


What you need:

3 cups shredded 2% sharp cheddar

1 large red bell pepper, roasted, seeded, skinned and diced

1 tbsp Extra Virgin Olive Oil (evoo)

1 tbsp light mayonnaise

2 dashes Tabasco

2 tsp chopped fresh parsley

salt to taste

pepper to taste

What to do:

Combine all ingredients in suitable mixing container.  I prefer to go the old fashioned way with a trusty rubber spatula or wooden spoon.  Transfer to a suitable, smaller container.  Cover and refrigerate for 2 hours or until needed.

Addendum:  So don’t try to be slick and buy the stuff that is already shredded.  It has less moisture in it and less flavor.  Feel free to use it if you are all about time saving.  It won’t taste as good as it could.

Ed’s Dark Chocolate “Faux” de Creme

If you are needing a chocolate fix, this will get you through it!  As seen on WMBF news, here it is….ENJOY!


Serves 4 to 6

1/2 cup of dark chocolate chips

2 cups of 2% or skim milk

2 tbsp Splenda brown sugar blend

2 egg yolks beaten

1 1/2 tsp vanilla extract

1 gelatin powder packet & 1 tsp

Combine milk, chocolate, sugar in heavy bottom sauce pan.  Use rubber spatula or wooden spoon to occasionally stir mixture over low to medium heat.  Cook 8 to 10 minutes and bring mixture to a boil and thickens slightly, no lumps or chunks.

Very slowly add chocolate mixture to egg yolks, add in vanilla, then add to gelatin.  Quickly separate into dishes before gelatin sets.  Cover and refridgerate for 5 hours or more.

For a fun, sweet crunch, add a Sugar in the Raw packet or a little Splenda brown sugar on top and torch it with a brulee burner, plumbers torch, or under the broiler in your oven.

Ed & Heba’s Kountry Kaviar

The second recipe in the series of WMBF Healthy Eats with Ed & Heba- Enjoy!


1 can black-eyed peas, rinsed, drained

I green bell pepper, diced fine

½ red onion diced, fine

1 jalapeño (seeds and ribs removed) diced fine

5 strips of bacon or equivalent amount country ham, cooked, diced fine

¼ cup parsley chopped

2 tbsp evoo

3 tbsp cider vinegar

salt and pepper to taste

¼ tsp paprika

In a large mixing bowl, combine everything and mix thoroughly.  Transfer, cover and refrigerate for 2 or more hours or until needed.

Heba’s “No Noodling Around” Lasagna

As seen on WMBF News or other affiliates- this is the lasagna recipe we made with Chandi!  This recipe has been a favorite, and the best judge was our friend Amy Cremen who is a vegetarian- she loved it!  ENJOY…..


2 large eggplants, peeled and sliced lengthwise

1 large can 32 oz whole peeled tomatoes in sauce

4 cloves of garlic chopped

¼ cup and 1 tbsp evoo

¼ cup chopped fresh basil

2 cups part skim mozzarella shredded

½ cup parmesan shredded

2 cups fat free ricotta

salt and pepper to taste

Preheat oven to 400

Cover slices of eggplant liberally with salt.  Let set at least 45 minutes to 1 hour.  This will purge the bitter liquid in the eggplant.

Open can of tomatoes and pour into a bowl, use your hands to crush up the tomatoes.

In a saucepan, sauté garlic in 1 tbsp evoo.  Once browned, add tomatoes and sauce with salt and pepper.  Bring to a simmer and remove from heat.  Add basil and reserve as needed.

Rinse salt from eggplant and dry well.

In large skillet heat ¼ cup of olive oil until smoky.  Place several pieces of eggplant in and cook on each side until nice and golden brown.  Remove from oil and drain on paper towels or paper plates.  Repeat process until all eggplant is cooked.  Reserve eggplant until needed for assembly.

In casserole, spread a small ladleful of tomato sauce in the bottom.  Place a layer of eggplant on top, spread on some ricotta, sprinkle on some parmesan, mozzarella then season with salt and pepper.  Repeat process until all eggplant is used.  Cover top with remaining sauce and cheese.  Bake for 1 hour.  Remove from oven and let sit for 20 minutes before serving.

Ed’s Carolina Reloaf

Tasty as the word “meatloaf” sounds, we like the word reloaf, as in the rebirth of the same old meatloaf.  Winter is a great time to fill the house with the scent of herbs and food cooking in the kitchen.  This is a great recipe to double up on and freeze for friends or for a quick dinner during the holiday rush.  Good Eating!


1 ½ lbs 97% lean ground beef

¼ cup onion, diced

¼ cup bell pepper, diced

¼ cup celery, diced

¼ cup parsley, chopped

¼ cup rosemary chopped

2 garlic cloves, chopped

¼ cup fat free heavy cream

1 tbsp tomato paste

¼ cup ketchup sugar free

2 tbsp Worcestershire

2 dashes Tobasco

salt and pepper to taste

¼ cup breadcrumbs

Preheat oven to 425

In large bowl, combine everything except ¼ cup of ketchup and mix together well.  The best way to do that is to really get in there with your hands and mix it up good.  Fold breadcrumbs well and let set for 10 minutes.

Move meat mixture to oven safe pan and use your hands to mold into a loaf shape.

Place in 425 oven and cook for 35 to 40 minutes. Remove from oven and spread ketchup all over the top.  Return to the oven and cook 8 more minutes.  Remove from oven and let set for 10 minutes before serving.

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