BREAKFAST SANDWICH

• Nonstick cooking spray
• 4 eggs and 4 egg whites
• 1/4 cup minced chives
• 1/4 cup minced parsley
• 4 whole-wheat English muffins
• 1 large beefsteak tomato, sliced into 1/2-inch thick slices

Directions

Crack eggs and egg whites into a bowl and whisk. Add chives and parsley and stir to incorporate. Spray a large nonstick skillet with cooking spray. Ladle 1/4 egg mixture into skillet and cook, omelet style, until eggs are cooked through, about 1 to 2 minutes per side. Slide omelet onto a plate and repeat with remaining eggs; cover with foil to keep warm. Toast English muffin. Fold omelet in to fit English muffin, then place omelet on 1 muffin half. Top with a tomato, then top with other muffin half.

Per Serving

Calories 280; Total Fat 10 g; (Sat Fat 2 g, Mono Fat 3 g, Poly Fat 1 g) ; Protein 20 g; Carb 31 g; Fiber 5 g; Cholesterol 205 mg; Sodium 420 mg

VEGGIE  & CHEDDAR FRITTATA

• 8 large eggs
• 2 teaspoons olive oil
• 1 small red onion, sliced (about 1 cup)
• 2 cups chopped cooked broccoli (or any vegetable)
• 1/4 teaspoon salt
• Freshly ground black pepper
• 1/2 cup shredded extra-sharp Cheddar (2 ounces)

Directions

Separate 4 of the eggs, putting the whites into a medium sized bowl and discarding the yolks. Add the 4 whole eggs and 2 tablespoons of water to the whites and whisk well.

In a medium ovenproof nonstick skillet heat the oil over a medium flame. Add the onion and cook until it begins to soften, about 5 minutes. Add the broccoli and cook for another 2 minutes. Season with salt and a few turns of pepper. Pour the egg mixture over the vegetables in the skillet covering them evenly. Reduce the heat to medium-low, cover, and let cook until the egg mixture has set around the edges but is somewhat liquid in the middle, about 8 minutes. Sprinkle with the cheese.

Meanwhile, preheat the broiler. Place the skillet under the broiler about 2 inches from the heat until the surface is set and golden brown, 1 to 2 minutes. Be careful not to overcook or the egg mixture will become tough.

Cut the frittata into 8 wedges and serve.

Nutrition Facts Per Serving

Calories 215, Total Fat 12g, Saturated Fat 4.5g, Cholesterol 227mg, Sodium 385mg, Carbohydrates 11g, Protein 17g, Fiber 3.5g

 

BREAKFAST BURRITO

• 2 teaspoons canola oil
• 1/2 small red onion, diced (1 cup)
• 1 red bell pepper, seeded and diced
• 1 cup drained, rinsed canned black beans, preferably low-sodium
• 1/4 teaspoon chili flakes
• Salt and freshly ground black pepper
• 4 eggs and 4 egg whites
• 1/3 cup (about 1 1/2-ounce) shredded pepper Jack cheese
• Cooking spray
• 4 (10-inch) whole-wheat tortillas (burrito-size)
• 1/4 cup reduced-fat sour cream
• 1/4 cup salsa
• 1 large tomato, (4 ounces) seeded and diced
• 1 small avocado (4 ounces), cubed
• Hot sauce

Directions

Calories 460; Total Fat 20 g; (Sat Fat 6 g, Mono Fat 4 g, Poly Fat 1 g) ; Protein 23 g; Carb 51 g; Fiber 12 g; Cholesterol 235 mg; Sodium 860 mg

BROCCOLI, MUSHROOM & CHEESE STRATA

• 4 teaspoons olive oil
• 1 large onion, diced (about 2 cups)
• 3 garlic cloves, minced
• 3 cups (8 ounces) sliced mushrooms
• Cooking spray
• 1 whole wheat baguette, crusts removed, cubed (about 5 cups)
• 8 eggs and 8 egg whites
• 2 cups lowfat milk
• 1 tablespoon Dijon mustard
• 10 ounces broccoli, steamed, cooled and chopped (or frozen, thawed)
• 1-ounce (1/3 cup) grated Parmesan
• 4-ounce (1 cup) part-skim mozzarella cheese
• 1/2 cup thinly sliced sun-dried tomatoes, reconstituted
• 1 tablespoon minced fresh thyme leaves
• 1/2 teaspoon salt
• 1/2 teaspoon freshly ground pepper

Directions

Heat 2 teaspoons of the oil in a nonstick skillet over medium heat. Add the onions and saute until translucent and beginning to brown, about 4 minutes. Add the garlic and continue to cook for another 1 minute. Transfer the onion mixture to a medium bowl and allow to cool. Heat remaining 2 teaspoons of oil in the skillet and saute the mushrooms until they release all of their water, about 6 to 7 minutes. Remove from heat and cool completely. Spray an oval baking dish with cooking spray. Arrange the bread cubes in the dish. In a large bowl, beat the eggs, egg whites, milk and mustard until incorporated. Add mushrooms, onion-garlic mixture, broccoli, Parmesan and mozzarella cheeses, sun-dried tomatoes, thyme, and salt and pepper and stir to incorporate. Pour mixture over bread, making sure liquid saturates bread. Cover with plastic wrap and refrigerate overnight, or at least 8 hours. Preheat the oven to 350 degrees F. Remove the plastic wrap from strata and bake for 55 to 60 minutes, or until top forms a light brown crust

8 SERVINGS

Nutrition Facts :  Calories 250,Carbohydrates 17, Total Fat 12g, Saturated Fat 3.5g, Protein 21g, Fiber4g , Sodium 600mg

SPEEDY BREAKFAST BURRITO

• 2 eggs
• 4 egg whites
• Coarse salt and cracked black pepper
• 1/2 teaspoon extra-virgin olive oil
• 4 (6-inch) WHEAT tortillas

Directions

Whisk eggs and egg whites together. Season with salt and pepper. Heat oil in a 10-inch non-stick pan over medium heat. Add eggs. Let cook for 1 minute or just until barely set. Using a heat proof rubber spatula, gently stir in figure 8 motion until eggs are just cooked.

Heat tortillas. Distribute eggs evenly among tortillas. Top with salsa, to taste.

Nutritional Analysis

per serving, Calories 361, Fat 11.79 g, Saturated Fat 2.98, Carbohydrates 43.69 g, Fiber 4.18, Protein19.92 g

OATMEAL PEANUT BUTTER ENERGY BARS

• Cooking spray
• 1/2 cup honey
• 1/2 cup natural creamy peanut butter
• 2 tablespoons maple syrup
• 1 tablespoon canola oil
• 1/4 cup light brown sugar
• 1/4 teaspoon ground cinnamon
• 1 teaspoon vanilla extract
• 2 cups rolled oats
• 2 cups crisp brown rice cereal
• 1/4 cup toasted wheat germ
• 1/2 cup chopped roasted peanuts
• 1/2 cup chopped dried apricots
• 1/2 cup chopped dried figs
• 1/2 teaspoon kosher salt

Directions

 

  ……………AND MUCH MORE ON THE WAY!