At West Calcasieu Cameron Hospital, Fran Landry is cooking up healthy meals in minutes that taste delicious —maybe too delicious. The hospital hosts a quarterly free cooking class, and the public is invited to attend – and eat.

Assisted by McNeese dietary nutrition student on rotation, Madison Ebersole, Landry whipped up a sweet and savory, colorful side, Maple Dijon Roasted Carrots and Apples, and a Cottage Cheese Egg and Sausage Frittata, which could also be called an crustless quiche or a cheese and sausage bake.

It probably took them 10 minutes of prep. Muffin cups were used to make the dish portable. Proteins used were turkey sausage to make it healthier and cottage cheese, much lower in calories and saturated fat than other cheese types.

“You can add cottage cheese to add protein to sweet or savory items,” Landry said. “Sometimes we run it through the food processor for those who are funny about cottage cheese and the texture. No one even knows it’s in there.”

Among the guests were Landry’s parents, Jimmy and Barbara Dugas. They both enjoy being in the kitchen, and they said Fran was in the kitchen with them from an early age. He’s the baking expert who has passed his enthusiasm for purchasing kitchen gadgets to his daughter. Barbara Dugas is the family-acclaimed gumbo queen. Their grandson recently won a gumbo cookoff after Jimmy and Barbara showed him how to make a roux.

Preheat oven to 350 degrees F. Move the oven rack to the second highest from top. Frittata Ingredients: cooking spray, pound of ground turkey, eight large eggs, ½ cup of  one percent cottage cheese, ½ cup Parmesan cheese, one of chopped spinach, salt and pepper.

“I measure with my heart,” Landry said, as she added the seasonings during the demonstration.

Lightly spray oven safe skillet with cooking spray. In a medium bowl, whisk eggs, cottage cheese, Parmesan, spinach, salt and pepper. Break up ground turkey in a skillet over medium heat until browned. Add the egg mixture to the skillet. Cook for a minute, then pop into the oven for about 15-17 minutes for muffins, 16-19 if using a baking dish.

Preheat the oven to 425 degrees F. Maple Dijon Roasted Carrots and Apple Ingredients: 4 large carrots, 3 large (crisp) apples. 1 onion, 3 cloves garlic or 1 teaspoon garlic powder, 1 ⁄ 3 cup olive oil, 3 tablespoons stone ground dijon mustard, 1 ⁄ 2 teaspoon salt, 1 ⁄ 2 teaspoon black pepper, 1 teaspoon thyme. (233 calories, 15 grams fat, 5 grams saturated fat, 2 grams carbohydrates and 21.5 grams protein.)

Core apples and cut into ½ inch cubes. Cut carrots on the bias into ¼-inch slices. Dice onion into 1⁄4-inch thick slices. Finely chop garlic. Whisk together olive oil syrup and mustard, salt, pepper and thyme. Add carrots, apples, onions and garlic. Toss to coat. A serving is two muffins.   Roast in a sheet pan for about 15 minutes, flip and roast for another 15 minerva until fork tender. Serving size is ½ cup, less for those who are watching carbs.  (196 calories, 10 grams fat, 1 gram saturated fat, 29 grams carbohydrates, 1 gram protein.)

Don’t forget, portions matter, she said, and for those who are watching carbs, consider only a one-third cup serving of roasted carrots and apples.