(BREAKFAST)
Egg White Breakfast Burrito
Total Time: 17 min. Prep Time: 10 min. Cooking Time: 7 min. Yield: 1 serving Ingredients: 1 Tbsp. olive oil 1 Tbsp. finely chopped red bell pepper 1 Tbsp. finely chopped yellow bell pepper 1 Tbsp. finely chopped green bell pepper 1 Tbsp. finely chopped red onion 3 large egg whites (1/3 cup) 1 (8-inch) whole wheat flour tortilla, warm 1 slice low-sodium turkey bacon, cooked, chopped Ground black pepper (to taste; optional) 2 Tbsp. fresh tomato salsa Preparation: 1. Heat oil in medium nonstick skillet over medium-high heat. 2. Add bell peppers and onion; cook, stirring frequently, for 3 to 4 minutes or until soft. 3. Add eggs; cook, over medium heat, stirring frequently, for 2 to 3 minutes, or until eggs are set. 4. Top tortilla with egg mixture, turkey bacon, and pepper (if desired). 5. Roll tortilla burrito-style. 6. Serve with salsa. Nutritional Information (per serving): Calories: 232 Fat: 6 g Saturated Fat: 2 g Cholesterol: 15 mg Sodium: 715 mg Carbohydrate: 26 g Fiber: 4 g Sugar: 4 g Protein: 17 g
Oatmeal with Blueberries This breakfast will fuel your morning and give you an antioxidant boost from a whole cup of blueberries.
Total Time: 5 min. Prep Time: None Cooking Time: 5 min. Yield: 1 serving Ingredients: 1 cup water 1 pinch Himalayan salt ½ cup old-fashioned rolled oats 1 cup fresh blueberries Preparation: 1. Bring water and salt to a boil in medium saucepan over medium heat. 2. Add oats; cook, stirring frequently, for 4 to 5 minutes. Remove from heat. 3. Place oatmeal in medium serving bowl; top with blueberries. Nutritional Information: (per serving) Calories: 249 Total Fat: 4 g Saturated Fat: 0 g Cholesterol: 0 mg Sodium: 11 mg Carbs: 49 g Fiber: 7 g Sugars: 15 g Protein: 7 g
Migas (Tex-Mex Scrambled Eggs & Veggies)
Total Time: 29 min. Prep Time: 10 min. Cooking Time: 19 min. Yield: 2 servings Ingredients: 2 large eggs 4 large egg whites 1½ tsp. olive oil 2 (6-inch) corn tortillas, cut into strips ¼ medium onion,chopped ¼ medium bell pepper, chopped ¼ medium tomato, chopped ½ oz. shredded cheddar cheese (2 Tbsp.) Preparation: 1. Combine eggs and egg whites in a medium bowl; whisk to blend. Set aside. 2. Heat oil in medium nonstick skillet over medium-high heat. 3. Add tortillas; cook, stirring occasionally, for 3 to 4 minutes, or until crisp. Remove tortillas from pan. 4. Add onion and bell pepper; cook, stirring frequently, for 4 to 5 minutes, or until onion is translucent. 5. Add tomato; cook for 3 to 4 minutes. 6. Add egg mixture; cook, stirring frequently, for 3 to 4 minutes, or until eggs are almost set. 7. Add tortillas and cheese; cook, for 1 to 2 minutes or until cheese is melted. Nutritional Information (per serving): Calories: 229 Fat: 11 g Saturated Fat: 4 g Cholesterol: 193 mg Sodium: 237 mg Carbohydrate: 14 g Fiber: 2 g Sugar: 3 g Protein: 17 g
Yogurt with Granola and Fruit Sweeten plain yogurt naturally with applesauce and fruit, add granola for crunch, and you have a perfect breakfast or snack!
Total Time: 5 min. Prep Time: 5 min. Cooking Time: None Yield: 2 servings Ingredients: 2 cups nonfat plain Greek yogurt 2 Tbsp. unsweetened applesauce ½ cup unsweetened bran cereal 1/3 cup fresh blueberries 1/3 cup fresh raspberries Preparation: 1. Combine yogurt and applesauce in a medium bowl; mix well. 2. Divide evenly among two medium serving bowls; top evenly with cereal, blueberries, and raspberries. 3. Serve immediately. Nutritional Information (per serving): Calories: 181 Fat: 1 g Saturated Fat: 0 g Cholesterol: 5 mg Sodium: 161 mg Carbohydrate: 35 g Fiber: 7 g Sugar: 18 g Protein: 15 g
Whole Wheat Pancakes
Total Time: 19 min. Prep Time: 10 min. Cooking Time: 9 min. Yield: 6 servings, 1 pancake each Ingredients: 1 cup nonfat cottage cheese 6 large eggs ½ cup whole wheat flour (or ¼ cup whole-wheat and ¼ cup barley flour) 1 Tbsp. coconut oil, melted 1 pinch sea salt 1 tsp. pure vanilla extract ¼ cup nonfat milk Nonstick cooking spray Preparation: 1. Place cottage cheese, eggs, flour, oil, salt, and extract in a blender or food processer; cover. Blend until smooth. 2. Add milk slowly to reach batter consistency. 3. Heat a large nonstick skillet lightly coated with spray over medium-high heat. Ladle ¼ cup batter for each pancake; cook for 2 to 3 minutes, or until bubbles cover the top. Flip; cook for an additional minute, or until golden brown. Repeat with remaining batter. Nutritional Information: (per serving) Calories: 148 Fat: 7 g Saturated Fat: 4 g Cholesterol: 188 mg Sodium: 203 mg Carbs: 10 g Fiber: 1 g Sugars: 1 g Protein: 10 g