South Beach Diet Friendly Recipe with Saucy Mama Mustard: My Cheesy and Flavorful French Hens and a Spicy Little Giveaway

It’s a new day around the Harris household.  Ever since I got sick of seeing that chubby girl who stalks me, staring back at me in the mirror, our dinner table has looked much different.   Yes siree, I’ve got to get rid of her because she’s really starting to bum me out.

Little did I realize how many carbs we consumed each day until I started this new diet.  For the first 2 weeks we (when mama’s on a diet, everyone’s on a diet) were on full carb lockdown and I’m proud to say, doing pretty well until that Irish pub Guinness and cottage pie tasting a couple of nights ago.  I’ve since forgiven myself and I got right back up on that horse and picked up where I left off.

It really hasn’t been all that bad with maybe one or two exceptions.  I’ve been eating lots and lots of veggies and lean meats, low fat cheese and for a treat (this is where the trouble comes in), low-fat cottage cheese sprinkled with Splenda (weird and yuck!).  You may think me picky, but there is nothing about that that says "treat" to me.

With all this healthy eating going on it was really a great time to be asked by Saucy Mama if I would like to participate in their Saucy Mama’s “ Skinny Mama – Cooking with Mustard” Contest.  The competition is for bloggers to write a diet friendly recipe that incorporates some of their mustard, and since I’m in the thick of South Beach, this is a welcomed diversion to get my mind off of sugar and flour. 

To get me started, Saucy Mama supplied me with a blogger kit containing 6 different mustards that includes their Dijon, Champagne Honey, Tarragon Lemon, Smoky Garlic, Chipotle, and Suzie’s Plain Yellow to play with and craft my recipe. 

Now, I’m not an expert on this diet but I know that eggs are allowed and so is mustard, reduced fat cheese, herbs and a little turkey bacon every now and then.  I mulled these ingredients over in my mind for a few days and came up with a recipe that I’d actually be quite proud of even if I wasn’t on a diet which is my favorite type of recipe.





My French Hens are a cross between a souffle, an omelette and a quiche.  The mustard, herbs and cheeses  really kick up the flavor to make this a super satisfying South Beach Diet friendly dish.  The bonus here is, you'll love these even if you're not on a diet.

Saucy Mama’s South Beach Diet Friendly French Hens

6 slices turkey bacon, cut in half

6 slices reduced fat Swiss cheese (approximately 4” x 4”)

6 eggs, separated

1 – 1/2 tablespoons Saucy Mama Dijon mustard

1/2 teaspoon herbs de Provence

1/2 teaspoon granulated garlic

1/2 teaspoon salt

1 pinch white pepper

3 tablespoons shredded Parmesan cheese, divided

Preheat oven to 350 degrees.

Spray a six section extra-large muffin pan with non-stick cooking spray.  Place two halves of the turkey bacon in the bottom of each section in an “x” pattern.  Top the turkey bacon with one slice of the cheese, pressing it into the bottom of each section; set aside.

Place the egg yolks in a medium size bowl.  To the egg yolks add the mustard, herbs, garlic, salt, pepper and 2 tablespoons of the parmesan cheese; stir well and set aside.

In a large bowl, beat the egg whites to stiff peaks.  Gently fold in the yolk mixture, mixing until it is completely combined.  Spoon equal amounts over the top of the bacon and cheese in the muffin pan.  Sprinkle the tops with the remaining Parmesan cheese.

Place into the preheated oven and bake for 15 minutes or until eggs are firm.

Remove from the oven and serve immediately as they will start to deflate right from the oven.  This will not affect the flavor.


Serves  6

If you'd like to sample Saucy Mama's mustards, they have made a sampler package like the one above available for me to give to one of my followers.  If you'd like to be entered into this giveaway, please comment on this blog below.  Random.org will choose my winner on February 28, 2012 around noon.