Eggs w/ Spinach and Mushrooms

Eggs with Spinach and Mushrooms

Eggs with Spinach and Mushrooms

Simple vegetarian and low calorie/low carb breakfast.

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

Ingredients

cooking spray
4 eggs, large
4 eggs, large, whites only
2 cups spinach, fresh baby, chopped
1/4 onion, red, chopped
6 ounces mushrooms, Crimini or button or combo, chopped
1/2 cup cheese, low fat cheddar or other,, shredded
1/4 teaspoon salt.
1/4 teaspoon pepper, black

Preparation: Beat eggs, egg whites and salt and pepper together in a medium bowl. Coat a large non stick skillet with cooking spray. Saute onions and mushrooms for about 3 minutes, stirring occasionally. Add spinach and cook for about 1 minute until wilted. Push veggies to the side of the pan, add more cooking spray to the skillet. Pour eggs into skillet and cook for about 3 minutes, stirring occasionally. When eggs are done, stir in vegetables. Top with shredded cheese and serve.

Nutrition: Per Serving About: 150 calories, 9 g fat, 4 g saturated fat, 0 g trans fat, 225 mg cholesterol, 14 g protein, 5 g carbohydrates, 1 g dietary fiber, 430 mg sodium; WW Points Plus value 4

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Southwest Omelet w/ Black Beans

Southwest Omelet

Southwest Omelet

Omelets make a great breakfast, lunch or dinner. They cook quickly and make a simple east meal. To lower the points, fat and calories, use 3 egg whites and 3 whole eggs, and use a low fat cheese.

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

Ingredients:

6 eggs, large
3/4 cup cheese, jack, shredded
1/4 cup salsa, red or green
1/2 cup black beans, canned, drained and rinsed
1 tomato, medium, chopped
1/2 avocado, Haas or any, chopped
1/4 teaspoon salt
1/4 teaspoon pepper, black, ground
cooking spray, olive oil type

Preparation: Crack the eggs 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 until beginning to cook through. Sprinkle with the cheese, salsa, and black beans and half of the tomato. Place the lid on the skillet and cook for 2 to 3 minutes until the cheese is fully melted and the egg mixture is cooked through. Carefully fold the omelet in half and cut into 4 pieces. Remove from the skillet and garnish with tomato and avocado.

Nutrition: Per Serving About : 250 calories, 17 g fat, 7 g saturated fat, 16 g protein, 11 g carbohydrates,4 g dietary fiber, 340 mg sodium; WW Points Plus value 7

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Asparagus Frittata

Asparagus Fritata

Asparagus Fritata

This is a light and delicious breakfast or brunch recipe. You can substitute frozen asparagus if you can’t find fresh.

Serves: 2
Prep Time: 5 minutes
Cooking Time: 15 minutes
Difficulty: Easy

Ingredients:

1/2 pound asparagus, fresh
2 eggs, large
2 egg whites only, discard yolks
1/4 teaspoon garlic powder
3 tablespoons cheese, cheddar, reduced fat, thinly shredded
cooking spray
salt and pepper, to taste, optional
Preparation: Preheat broiler. Remove tough ends from asparagus. Coat a nonstick skillet with cooking spray and heat over medium. Add asparagus and cook for about 3 minutes until crisp tender, stirring occasionally. Arrange asparagus in a single layer in the skillet. Place eggs, egg whites and garlic powder in a small bowl and whisk together. Pour egg mixture over asparagus. Sprinkle top with cheese. Place skillet under broiler for 1 to 2 minutes until eggs are cooked through. Remove from oven and cool slightly before serving.
Nutrition

Per Serving About: 160 calories, 8 g fat, 3 g saturated fat, 0 g trans fat, 225 mg cholesterol, 24 g protein, 6 g carbohydrates, 2 g dietary fiber, 220 mg sodium, WW points plus value 5

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Individual Spinach Souffle’

Individual Spinach Souffle

Individual Spinach Souffle


These are a convenient breakfast you can make ahead and take to work. Just reheat in the microwave for approximately 1 minute.

Serves: 10
Prep Time: 10 minutes
Cooking Time: 40 min
Difficulty: Easy

Ingredients:

1 cup parmesan cheese, grated
6 egg(s), large, beaten
2 cups cheese, Swiss, low fat, grated
8 ounce(s) cream cheese, 1/3 less fat
10 ounces spinach, frozen
1/2 onion(s), medium, chopped
2 teaspoons olive oil

Preparation: Use a medium size mixing bowl, and beat the eggs. Add parmesan and Swiss cheese and stir. Heat a large skillet over medium high heat. Add oil, then onions and cook until soft (about 5 minutes). Add Cream cheese and mix well. Remove the skillet from the heat. Thaw spinach in microwave. Drain all water from spinach and pat dry with a paper towel. Add spinach to the skillet and stir. Pour spinach mixture into the egg mixture and blend well. Add remaining ingredients and stir. Preheat oven to 350 degrees. Coat a muffin tin with cooking spray. Pour equal amounts of the mixture into the muffin tin. Bake for 40 minutes (check after 35minutes) and when mixture is set, remove from oven. Let set for 5 minutes. Loosen each souffle around the edges of the pan by running a knife around it. Carefully remove from the tin and serve hot. These can be refrigerated for up to 2 days, just reheat in microwave before serving.

Nutrition: Per Serving: 200 calories, 12 g fat, 6 g saturated fat,16 g protein, 6 g carbohydrates,1 g dietary fiber, 360 mg sodium; WW Points Plus Value 5

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Artichoke Frittata

Artichoke Frittata

Artichoke Frittata

This is a great low calorie, low carb, and vegetarian breakfast or brunch idea. You can also cut it into small squares and serve as an appetizer.

Serves: 6
Prep Time: 10 minutes
Cooking Time: 30 minutes
Difficulty: Easy

Ingredients

10 ounces artichoke hearts(in can not marinated)
1 cup mushrooms, Crimini or button or combo, sliced
1/2 pepper(s), bell, red, yellow, or green
1/4 onion(s), medium, finely chopped
4 eggs, large
3 egg whites
1/2 teaspoon salt
1/4 teaspoon pepper, black, ground
1/4 cup Parmesan cheese, grated
1/2 teaspoon garlic powder
cooking spray

Preparation: Coat a large skillet with cooking spray. Heat skillet over medium heat. Add onions and red peppers and stir. Cook for 2 to 3 minutes. Add mushrooms, stir and cook for an additional minute. Add chopped artichoke hearts and stir together. In a medium bowl, whisk 4 eggs and 3 egg whites together (discard unused egg yolks). Add salt, pepper and garlic powder and whisk. Pour egg mixture over skillet to cover vegetable mixture. Place cover on skillet and reduce heat to low for about 5 minutes until egg mixture sets. Turn broiler on. Top frittata with parmesan cheese and broil for 2 to 3 minutes until eggs are fully cooked and cheese is slightly bubbly. Cut into 6 wedges and remove carefully with a spatula.

Nutrition: Per Serving About: 100 calories, 3.5 g fat, 1.5 g saturated fat, 0 g trans fat, 9 g protein, 8 g carbohydrates, 2 g dietary fiber, 600 mg sodium; WW points plus value 2

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