This will give the protein and fiber to start your day off right with plenty of energy.
1 slice of whole grain Oroweat bread, or other WHOLE grain bread. or try 1 sandwhich thin like Arnold's
2 egg whites
1 oz. lean, low sodium deli ham, Canadian Bacon, or turkey bacon
Horseradish or mustard (strictly optional)
1 slice low fat mozzarella or provolone cheese
Toast the bread. Meanwhile, in a nonstick skillet coated with olive oil cooking spray, cook the egg whites. Remove the egg from the pan and set aside. Warm the ham in ham or bacon in the same pan for a minute or two over low heat. Spread the horseradish or mustard on the toast, if desired. Place the ham or bacon and eggs on the hot toast and top with the cheese. Place under a broiler or in a toaster oven for 20 to 30 seconds to melt the cheese.
Cut in half and serve immediately.
Makes 1 serving
Nutritional value per serving: 230 calories, 26g protein, 22g carbs (3g sugars),
6g fat (2g saturated), 25 mg cholesterol, 5g fiber, 710mg sodium
Thursday, June 10, 2010
Veggie Cheese Omlet
This recipe was taken from "The Biggest Loser - 6 Weeks to a Healthier You"
3 large egg whites
1 whole egg
2 Tbsp fat free milk
1/4 cup diced roasted red bell pepper
1/2 cup diced yellow onion
1/4 cup shredded reduced fat Cheddar or Jack cheese
chopped cilantro
In a small bowl, whisk together the egg whites, egg and milk
Lightly coat a small nonstick skillet with olive oil cooking spray. Heat the skillet over medium-high heat. Add the eggs to the hot pan and cook for a few minutes, until the eggs start to set.
Meanwhile, warm the bell pepper and onion in the microwave for 30 seconds. Spoon the veggies and shredded cheese on top of the mixture. Season with your favoirte spices and fold in ahlf. Garnish with cilantro.
Makes 1 serving.
Nutritional value per serving: 225 calories, 22 g protein, 9g carbs (6g sugars)
8g fat (2g saturated), 215 mg cholesterol, 1 g fiber, 350 mg sodium
Please keep in mind that you can change around this recipe to suit your or your family's taste. Instead of using the red bell pepper, use any veggie of your choice. Maybe you want to add some meat? Try using some chopped turkey bacon. Just remember, if using the turkey bacon, it will change the nutritional content above...so read the package label.
3 large egg whites
1 whole egg
2 Tbsp fat free milk
1/4 cup diced roasted red bell pepper
1/2 cup diced yellow onion
1/4 cup shredded reduced fat Cheddar or Jack cheese
chopped cilantro
In a small bowl, whisk together the egg whites, egg and milk
Lightly coat a small nonstick skillet with olive oil cooking spray. Heat the skillet over medium-high heat. Add the eggs to the hot pan and cook for a few minutes, until the eggs start to set.
Meanwhile, warm the bell pepper and onion in the microwave for 30 seconds. Spoon the veggies and shredded cheese on top of the mixture. Season with your favoirte spices and fold in ahlf. Garnish with cilantro.
Makes 1 serving.
Nutritional value per serving: 225 calories, 22 g protein, 9g carbs (6g sugars)
8g fat (2g saturated), 215 mg cholesterol, 1 g fiber, 350 mg sodium
Please keep in mind that you can change around this recipe to suit your or your family's taste. Instead of using the red bell pepper, use any veggie of your choice. Maybe you want to add some meat? Try using some chopped turkey bacon. Just remember, if using the turkey bacon, it will change the nutritional content above...so read the package label.
Egg White Bites
This recipe is taken from "The Biggest Loser - 6 Weeks to a Healthier You"
2 cups of grated or finely chopped vegetables - use what your family likes or try and introduce them to something new (carrots, squash, zucchini, onion, asparagus, mushrooms, bell peppers, spinach)
18 egg whites (you can also use 2 1/4 cups egg whites or egg substitute)
1/4 cup grated low fat cheese (cheddar, jack or mozzarella)
Position your oven rack to the center of the oven and preheat to 350degrees F.
Lightly coat two-6 cup muffin pans or one - 12 cup muffin pan with olive oil sprayer.
Spray (lightly) a nonstick skillet with cooking spray and cook the vegetables briefly, until they reach the desired crispness or tenderness.
Place a small nest of vegetables in the bottom of each muffin cup, then fill the cups 1/4 full with egg whites. Add salt free seasoning, black pepper and other seasoning as desired. (If you like it spicy..a small amount of red pepper flakes would add the kick you want). Sprinkle a small amount of cheese over each cup.
Bake the eggs for about 10 minuets, until they are just set. Cool in pans. Enjoy!
This will make 12 servings.
Nutritional value of each serving: 40 caloris, 6g protein, 3g carbs (3g sugars),
<1g fat (0g saturated), 10mg cholesterol, 1g fiber, 110 mg sodium.
2 cups of grated or finely chopped vegetables - use what your family likes or try and introduce them to something new (carrots, squash, zucchini, onion, asparagus, mushrooms, bell peppers, spinach)
18 egg whites (you can also use 2 1/4 cups egg whites or egg substitute)
1/4 cup grated low fat cheese (cheddar, jack or mozzarella)
Position your oven rack to the center of the oven and preheat to 350degrees F.
Lightly coat two-6 cup muffin pans or one - 12 cup muffin pan with olive oil sprayer.
Spray (lightly) a nonstick skillet with cooking spray and cook the vegetables briefly, until they reach the desired crispness or tenderness.
Place a small nest of vegetables in the bottom of each muffin cup, then fill the cups 1/4 full with egg whites. Add salt free seasoning, black pepper and other seasoning as desired. (If you like it spicy..a small amount of red pepper flakes would add the kick you want). Sprinkle a small amount of cheese over each cup.
Bake the eggs for about 10 minuets, until they are just set. Cool in pans. Enjoy!
This will make 12 servings.
Nutritional value of each serving: 40 caloris, 6g protein, 3g carbs (3g sugars),
<1g fat (0g saturated), 10mg cholesterol, 1g fiber, 110 mg sodium.
Thursday, June 3, 2010
Portabello Pizzas
A good size portabellow packs as much potassium as a banana. They are low in calories, just 27 in a medium size mushroom cap. Try using them instead of pizza crust for your next mini pizza snack or meal!
For each pizza you will need:
1 good size portabello mushroom cap...make sure you wipe the dirt off.
2 Tbsp of low sodium spaghetti, marinara or pizza sauce
4 slices of turkey pepperoni, or 1 tablespoon of diced turkey bacon
2 Tbsp of low fat mozarella cheese
Fresh chopped basil or 1/2 tsp of italian seasoning
Preheat oven to 350%.
Wipe any dirt off of your mushroom. Place mushroom with stem side facing up on a baking sheet. Bake in oven for 5 minutes.
Take out of oven and top with sauce, pepperoni, and cheese. Add fresh basil or italian seasoning. Place back in oven for another 6-8 minutes until cheese is bubbly.
I promise, this is very filling.
Each cap = 170 calories; 14g protein; 10g carb; 2g fiber; 7g fat; 2g sat fat; 40 mg chol; 375 mg sodium
For each pizza you will need:
1 good size portabello mushroom cap...make sure you wipe the dirt off.
2 Tbsp of low sodium spaghetti, marinara or pizza sauce
4 slices of turkey pepperoni, or 1 tablespoon of diced turkey bacon
2 Tbsp of low fat mozarella cheese
Fresh chopped basil or 1/2 tsp of italian seasoning
Preheat oven to 350%.
Wipe any dirt off of your mushroom. Place mushroom with stem side facing up on a baking sheet. Bake in oven for 5 minutes.
Take out of oven and top with sauce, pepperoni, and cheese. Add fresh basil or italian seasoning. Place back in oven for another 6-8 minutes until cheese is bubbly.
I promise, this is very filling.
Each cap = 170 calories; 14g protein; 10g carb; 2g fiber; 7g fat; 2g sat fat; 40 mg chol; 375 mg sodium
Subscribe to:
Posts (Atom)