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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Spicy Egg Salad

Spicy Egg Salad

Spicy Egg Salad


Serves: 4
Prep Time: 5 minutes
Cooking Time: 12 minutes
Difficulty: Easy
Comments: Great low carb and low calorie lunch!

Ingredients:

4 egg(s), large, hardboiled
6 egg(s), large, hard boiled, use whites only
2 stalks celery, chopped
1/4 onion(s), medium, minced
1/2 cup mayonnaise, light or reduced fat
3 tablespoons salsa
pepper, black
1 head lettuce, butter or large green leafy

Preparation: To hard boil the eggs, place eggs in sauce pan, pour in just enough water to cover the eggs and bring to a boil. As soon as the water boils, remove the pan from burner, cover tightly and let sit in water for 17 minutes (20 minutes for X-large eggs and 15 minutes for medium eggs). Drain and cool with ice water. Peel and chop the eggs, discarding 6 of the yolks for another use. In a medium bowl, mix the eggs, celery, onions, pepper, mayonnaise, and salsa (reserve some for garnish). Arrange lettuce leaves on plates and spoon the egg salad on top. Top with a dollop of salsa and cracked black pepper.

Nutrition: Per Serving About: 200 calories, 15 g fat, 3 g saturated fat, 0 g trans fat, 12 g protein, 6 g carbohydrates, 1 g dietary fiber, 370 mg sodium; WW Points Plus value 6

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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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Egg Flower Soup with Shrimp

Egg Flower Soup and Shrimp Soup

Egg Flower Soup and Shrimp Soup


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

Comments: This is a simple and delicious Chinese soup. You can make it more of a main dish by doubling the amount of shrimp or you can substitute thinly sliced boneless chicken pieces instead of shrimp, or tofu and vegetable broth for a vegetarian version. For lower carbs, eliminate the peas.

Ingredients:
6 cups chicken broth, gluten free, reduced sodium (or vegetable broth, reduced sodium)
1 teaspoon corn starch
1 tablespoon soy sauce, gluten free, low sodium
1 teaspoon garlic, minced
1/2 pound shrimp, raw (medium or large)
1 carrot, shredded
1 cup mushrooms, Crimini or button or combo, sliced
2 eggs, large, beaten
1 cup peas, frozen, ( omit for lower carb version)
4 green onions

Preparation: Combine cornstarch and broth in a medium saucepan and whisk together until fully dissolved. Turn heat on to medium and bring to a low boil. Add soy sauce and garlic and stir. Add shredded carrots and sliced mushrooms, stir and cook for about 2 minutes. Add shrimp and cook for 3 minutes. Add peas and stir. Reduce heat to simmer. Slowly pour beaten eggs into soup and stir. Serve in bowls and top with green onions.

Nutrition: Per Serving About: 160 calories, 3.5 g fat, 1 g saturated fat, 0 g trans fat, 20 g protein, 11 g carbohydrates, 3 g dietary fiber, 1210 mg sodium; WW Points Plus value 4

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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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Deviled Eggs

Deviled Eggs

Deviled Eggs


Serves: 6
Prep Time: 5 minutes
Cooking Time: 12 minutes
Difficulty: Easy
Comments: These make a great snack or side dish.

Ingredients
6 eggs, large
2 tablespoons mayonnaise, light or reduced fat
2 teaspoons Dijon mustard
6 olives, black, pitted, finely chopped
1 tablespoon onion(s), red, finely chopped
1 green onion(s) , chopped, as garnish

Preparation: Place eggs in a medium sauce pan and cover with water. Bring to a boil, cover, then turn heat off, leaving cover on pan for 15 minutes. Place eggs under cold water to stop the cooking process. Peel eggs and cut in half. Remove yolks and place them in a medium mixing bowl. Add remaining ingredients except for green onions. Mix well, then spoon filling into centers of eggs. Garnish with green onions and black pepper or paprika if desired.

Nutrition: Per Serving About: 130 calories, 9 g fat, 2.5 g saturated fat, 0 g trans fat, 9 g protein, 3 g carbohydrates, 0 g dietary fiber, 210 mg sodium; WW Points Plus value 3

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