Scrambled Eggs w/ Smoked Salmon

Scrambled Eggs with Smoked Salmon

Scrambled Eggs with Smoked Salmon


This is a delicious and beautiful breakfast or lunch.
Serves: 4
Prep Time: 5 minutes
Cooking Time: 5 minutes
Difficulty: Easy

Ingredients:

cooking spray
6 eggs, large, use 3 whole and 3 egg whites
3 ounces cream cheese, 1/3 less fat, cut into small pieces3 ounces salmon, smoked
2 tablespoons chives, fresh, chopped or snipped
1/4 teaspoon salt
1/4 teaspoon pepper, black

Preparation: Coat a large nonstick skillet with cooking spray. Place skillet over medium heat. Beat 3 eggs and 3 egg whites in a small bowl with salt and pepper (discarding remaining three yolks or save for another recipe). Cut salmon into small bite sized pieces. Pour egg mixture into skillet and lightly scramble eggs until about half way cooked. Add salmon and cream cheese pieces and just barely mix into eggs. Serve on a plate with chopped chives over top.

Nutrition: Per Serving About: 160 calories, 9 g fat, 3.5 g saturated fat, 0 g trans fat, 230 mg cholesterol, 15 g protein, 3 g carbohydrates, 0 g dietary fiber, 530 mg sodium; WW Points Plus value 4

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Eggs w/ Tomatoes and Feta

Eggs with Tomatoes and Feta

Eggs with Tomatoes and Feta

Great breakfast full of good vitamins and antioxidants.

Serves: 4
Prep Time: 5 minutes
Cooking Time: 15 minutes
Difficulty: Easy

Ingredients:

1 tablespoon olive oil
8 egg(s), large, use 4 whole and 4 egg whites
2 cups tomato(es), grape or cherry
1/2 onion(s), large, chopped
2 tablespoons sundried tomatoes, packed in oil, drained and chopped
1/4 cup cheese, feta, reduced fat such as Athens (or other favorite lowfat cheese)

Preparation: Place oil in a large nonstick skillet and heat over medium heat. Add onions and cherry tomatoes and cook for about 5 minutes, stirring occasionally. Add sun dried tomatoes and stir. Continue cooking over medium heat. Coat another skillet with cooking spray. Beat eggs and egg whites (discarding unused egg yolks) in a small bowl salt and pepper to taste if desired, but remember the sundried tomatoes and feta are salty. Pour eggs into skillet and stir and cook over medium low heat until desired doneness. Arrange eggs on a plate and spoon tomato mixture over top. Garnish with crumbled feta cheese and serve.
Nutrition

Per Serving About: 160 calories, 10 g fat, 3 g saturated fat, 0 g trans fat, 220 mg cholesterol, 12 g protein, 7 g carbohydrates, 1 g dietary fiber, 400 mg sodium; WW Points Plus value 4

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Southwest Frittata

Southwest Fritata

Southwest Fritata

Simple and delicious breakfast or lunch.

Serves: 4
Prep Time: 5 minutes
Cooking Time: 7 minutes
Difficulty: Easy

Ingredients:

3 egg(s), large
4 egg(s), large, whites only
1/2 cup black beans, drained
1 tomato(es), Roma, chopped
1/2 pepper(s), bell, red, yellow, or green, seeded and choped
1/4 onion(s), red, chopped
1/4 cup olives, black, pitted, chopped
1/4 avocado(s), Haas or any
2 green onion(s) , chopped
1/2 cup cheese, low fat Mexican blend
cooking spray
1/8 teaspoon salt
1/4 teaspoon garlic powder

Preparation: Preheat broiler. Coat an oven safe nonstick skillet with cooking spray. Place over medium heat and add onions, tomatoes, peppers and black beans and cook for about 4 minutes until vegetables are soft, stirring occasionally. Add garlic powder and stir, then spread the vegetables around the skillet in an even layer. Combine the 3 whole eggs and 4 egg whites and salt in a bowl and whisk together. Pour mixture over the vegetables. Cook on low heat for about 1 minute. Place skillet under broiler for about 2 minutes until eggs are cooked through. Sprinkle with cheddar cheese and place back under broiler for about 30 seconds. Garnish with black olives, green onions and avocado slices.
Nutrition

Per Serving About: 200 calories, 11 g fat, 3.5 g saturated fat, 0 g trans fat, 175 mg cholesterol, 15 g protein, 11 g carbohydrates, 3 g dietary fiber, 850 mg sodium; WW Points Plus value 5

Italian Frittata

Italian Vegetarian Frittata

Italian Vegetarian Frittata


Serves: 4
Prep Time: 10 minutes
Cooking Time: 15 minutes
Difficulty: Easy

Comments: This is a simple and delicious breakfast, lunch, or anytime meal. It is full of veggies, vitamins and antioxidants. Use 3 whole eggs and 4 egg whites to make this. Sometimes I make this and wrap individual portions in foil, then heat it in the microwave the next day.

Ingredients:

1 pepper, bell, red, yellow, or green, core and seeds removed, then chopped
8 ounces mushrooms, Crimini or button or combo, sliced
2 zucchini or yellow squash, halved and sliced
1/2 onion, large, chopped
14 ounces tomatoes, canned with italian seasoning
3 eggs, large, whole
4 eggs, large, whites only
1/4 teaspoon garlic powder
1 ounce cheese, cheddar, light, shredded
2 tablespoons parmesan cheese, grated
pepper, black, ground, to taste
cooking spray, olive oil type

Preparation: Preheat broiler. Coat an oven safe nonstick skillet with cooking spray. Place over medium heat and add onions, mushrooms, peppers and zucchini and cook for about 4 minutes until vegetables are soft, stirring occasionally. Add garlic powder and stir, then spread the vegetables around the skillet in an even layer. Drain liquid from tomatoes and spoon tomatoes in patches around the skillet. Combine the 3 whole eggs and 4 egg whites in a bowl and whisk together. Pour mixture over the vegetables. Cook on low heat for about 1 minute. Place skillet under broiler for about 2 minutes until eggs are cooked through. Sprinkle with cheddar cheese and place back under broiler for about 30 seconds. Garnish with black pepper, grated Parmesan and some chopped fresh parsley or green onions if desired.

Nutrition: Per Serving About: 190 calories, 7 g fat, 2.5 g saturated fat, 0 g trans fat, 165 mg cholesterol, 16 g protein, 18 g carbohydrates, 3 g dietary fiber, 400 mg sodium; WW Points Plus value 5

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Denver Omelet

Denver Omelet

Denver Omelet


Serves: 4
Prep Time: 5 minutes
Cooking Time: 10 minutes
Difficulty: Easy

Comments:This makes a great breakfast or lunch and leftovers are great the next day.

Ingredients:

cooking spray
4 eggs, large
4 eggs, large, whites only
2 ounces ham, lean, sliced
1/2 peppers, bell, red, yellow, or green, seeded and chopped
3 green onions, chopped
8 olives, black, pitted, chopped
1 tablespoon parsley, choppe1/4 cup cheese, low fat Mexican blend

Preparation: Beat eggs and egg whites in a medium bowl. Spray a large non stick skillet with cooking spray and place over medium heat. Add peppers and cook for about 3 minutes until soft. Add ham, green onions and black olives and stir, then spread out evenly. Pour egg mixture on top and cover, cooking for about 2 minutes until eggs are cooked through. Top with grated cheese. Cut into 4 pieces and serve.

Nutrition: Per Serving About: 160 calories, 9 g fat, 3 g saturated fat, 0 g trans fat, 225 mg cholesterol, 14 g protein, 5 g carbohydrates, 1 g dietary fiber, 590 mg sodium; WW Points Plus value 4

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Low Calorie Ham and Cheese Breakfast Bagel

Ham and Cheese Breakfast Bagel

Ham and Cheese Breakfast Bagel

Serves: 2
Prep Time: 5 minutes
Cooking Time: 5 minutes
Difficulty: Easy

Comments: This makes a great low calorie breakfast or lunch on the go. We use a high fiber, high protein low calorie bagel made by Western Bagel with 110 calories per bagel.

Ingredients:

2 bagels, small, whole grain, high fiber
2 ounces ham, lean, sliced
2 ounces cheese, cheddar, light, shredded

Preparation: Cut bagels in half and place on a baking sheet. Arrange shredded cheese on the bottom halves and place the ham on the top halves. Broil for approximately 3 minutes until cheese is bubbly and ham is heated through. Put sandwiches together and enjoy!

Nutrition: Per Serving About: 210 calories, 4.5 g fat, 2 g saturated fat, 0 g trans fat, 15 mg cholesterol, 17 g protein, 29 g carbohydrates, 8 g dietary fiber, 610 mg sodium; WW points plus value 5

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Chile Verde Omelet

Chili Verde Omelet

Chili Verde Omelet


Serves: 2
Prep Time: 5 minutes
Cooking Time: 5 minutes
Difficulty: Easy

Comments: Simple and delicious breakfast for 2, low in calories and carbs.
Ingredients:

2 egg(s), large
2 eggs, large, whites only
1/4 cup cheese, low fat cheddar or other,
1/4 cup salsa verde
1 teaspoon cilantro, fresh, chopped
dash salt
dash pepper, bl
cooking spray

Preparation: Crack the egg and egg whites in a small bowl and beat well. Add salt and pepper. Coat the skillet well with cooking spray. Place skillet over medium heat. Add the egg mixture and cook for about 2 or 3 minutes, lifting the edges to allow uncooked egg to spread out. Sprinkle with the cheese. Place the lid on the skillet and cook for about 2 minutes until the cheese is fully melted and the egg mixture is cooked through. Carefully fold the omelet in half and cut into pieces. Remove from the skillet and garnish with green salsa and chopped cilantro.

Nutrition: Per Serving About: 200 calories, 13 g fat, 6 g saturated fat, 0 g trans fat, 235 mg cholesterol, 16 g protein, 4 g carbohydrates, 0 g dietary fiber, 940 mg sodium; WW Points plus value 5

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Eggs with Sausage and Peppers

Eggs with Sausage and Peppers

Eggs with Sausage and Peppers


Serves: 2
Prep Time: 5 minutes
Cooking Time: 10 minutes
Difficulty: Easy

Comments: Great low carb and low calorie breakfast. Make ahead and reheat!

Ingredients:

3 eggs, large, use 1 whole egg and 2 egg whites
3 sausage, turkey, breakfast links, about 3 ounces
1 bell pepper, red, yellow, or green
1/4 onion, red, chopped
1 ounce reduced fat cheese, jack or Mexican blend,
salt and pepper, to taste
1 teaspoon chives, for garnish
cooking spray

Preparation: Coat a medium non stick skillet with cooking spray. Place over medium heat. Remove sausage from casings and cut into small pieces, then place in skillet to brown. Add chopped onions and stir. Add chopped peppers and cook for about 2 minutes, stirring occasionally. When vegetables are soft and sausage cooked through, move to the side of skillet with a spatula. Whisk 1 egg and 2 egg whites together in a small bowl. Pour egg mixture into empty side of skillet and cook over medium low heat for about 1 minute. Mix sausage and egg mixture together and cook until eggs are just done. Top with cheese and chives and serve.
Nutrition

Per Serving About: 200 calories, 10 g fat, 2 g saturated fat, 0 g trans fat, 150 mg cholesterol, 19 g protein, 8 g carbohydrates, 2 g dietary fiber, 790 mg sodium; WW Points Plus value 5

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Vegetarian Asparagus and Mushroom Frittata Casserole

Vegetarian Asparagus Frittata Casserole

Vegetarian Asparagus Frittata Casserole

This is a simple low calorie and low carb vegetarian dish. Wrap leftovers up for the next morning!

Serves: 8
Prep Time: 20 minutes
Cooking Time: 35 minutes
Difficulty: Easy

Ingredients:

1 1/2 pounds asparagus, trimmed and cut into 1 inch pieces
1 bell pepper red, yellow, or green, diced
8 ounces mushrooms, Crimini or button or combo, sliced
1 zucchini, diced
1/2 onion, red, diced
10 eggs, large, Use 5 whole and 5 whites
1 cup milk, 1% fat
1/4 cup Parmesan cheese, grated
1/2 teaspoon salt
1/4 teaspoon pepper, black, ground
1/2 cup cheese, cheddar, light, shredded
1/4 teaspoon garlic powder
cooking spray

Preparation: Preheat oven to 350 degrees. Spray a 9 X 13 inch baking dish with cooking spray. Place eggs (5 whole eggs and 5 egg whites, discard unused yolks), milk, salt, pepper and garlic powder in a large mixing bowl and whisk together. Place a large skillet over medium heat. Add oil, onion and peppers and stir. Cook for 1 minute, then add mushrooms and stir. Cook for another minute, then add zucchini. Stir and cook for 1 minute, then add asparagus. Stir together and cook for 1 to 2 minutes until asparagus are crisp tender. Arrange vegetables in the baking dish. Pour egg mixture over vegetables. Top with Parmesan cheese and bake for 35 minutes until a toothpick in the center comes out clean. Remove from oven and top with grated cheddar. Let rest for 10 minutes before cutting.

Nutrition: Per Serving About: 130 calories, 5 g fat, 2.5 g saturated fat, 0 g trans fat, 13 g protein, 11 g carbohydrates, 3 g dietary fiber, 320 mg sodium; WW Points Plus Value 3

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