- 1 pound ground turkey
- 2 teaspoons fresh sage, chopped
- 1 teaspoon fresh rosemary, chopped
- 1 teaspoon fresh thyme, chopped
- ½ teaspoon garlic powder
- ½ teaspoon cinnamon
- 1 teaspoon sea salt
- Cooking spray (my favorite is Smart Balance® Non-Stick Cooking Spray)
Nutrition Information Per Serving based on 4 servings
- Cooking spray
- 2/3 cup frozen whole-kernel corn, thawed
- 1/2 cup chopped zucchini
- 3 tablespoons chopped green onions
- 1/4 teaspoon salt, divided
- 2 tablespoons water
- 1/4 teaspoon black pepper
- 3 large egg whites
- 1 large egg
- 2 tablespoons shredded smoked Gouda cheese
- Heat a small saucepan over medium-high heat. Coat pan with cooking spray. Add corn, zucchini, onions, and 1/8 teaspoon salt to pan; sauté 4 minutes or until vegetables are crisp-tender. Remove from heat.
- Heat a 10-inch nonstick skillet over medium-high heat. Combine 1/8 teaspoon salt, water, pepper, egg whites, and egg, stirring well with a whisk. Coat pan with cooking spray. Pour egg mixture into pan; cook until edges begin to set (about 2 minutes). Gently lift the edges of omelet with a spatula, tilting pan to allow uncooked egg mixture to come in contact with pan. Spoon corn mixture onto half of omelet; sprinkle corn mixture with cheese. Loosen omelet with a spatula, and fold in half over corn mixture. Cook 2 minutes or until the cheese melts. Carefully slide omelet onto a plate.
Recipe makes 2 bariatric surgery-friendly servings.
Nutrition Information Per Serving: 140 Calories, 5.1 g Fat, 2.2 g Saturated Fat, 1.7 g Monounsaturated Fat, 0.7 g Polyunsaturated Fat, 165 mg Cholesterol, 474 mg Sodium, 12.6 g Carbohydrate, 2.1 g Fiber, 12.4 g Protein.
- 1 cup diced onion
- 1/4 cup plus 1 tablespoon water, divided
- 1 teaspoon extra-virgin olive oil
- 1/2 cup liquid egg substitute, such as Egg Beaters
- 2 teaspoons chopped fresh herbs, or 1/2 teaspoon dried
- 1/8 teaspoon salt
- 1/8 teaspoon freshly ground pepper
- 2 tablespoons farmer’s cheese, or reduced-fat ricotta
- Bring onion and 1/4 cup water to a boil in a small nonstick skillet over medium-high heat. Cover and cook until the onion is slightly softened, about 2 minutes. Uncover and continue cooking until the water has evaporated, 1 to 2 minutes. Drizzle in oil and stir until coated. Continue cooking, stirring often, until the onion is beginning to brown, 1 to 2 minutes more.
- Pour in egg substitute, reduce heat to medium-low and continue cooking, stirring constantly with a heatproof rubber spatula, until the egg is starting to set, about 20 seconds. Continue cooking, lifting the edges so the uncooked egg will flow underneath, until mostly set, about 30 seconds more.
- Reduce heat to low. Sprinkle herbs, salt and pepper over the frittata. Spoon cheese on top. Lift up an edge of the frittata and drizzle the remaining 1 tablespoon water under it. Cover and cook until the egg is completely set and the cheese is hot, about 2 minutes. Slide the frittata out of the pan using the spatula and serve.
Recipe makes 1 serving.
Nutrition Information Per Serving: 264 Calories, 12 g Fat, 3 g Saturated Fat, 5 g Monounsaturated Fat, 11 mg Cholesterol, 642 mg Sodium, 16 g Carbohydrates, 0 g Added Sugars, 3 g Fiber, 22 g Protein.
Recipe from www.eatingwell.com.
- Nonstick cooking spray
- 12 ounces 2% Plain Greek yogurt
- 1 cup low-fat milk
- 1/2 cup reduced-fat sour cream
- 3 Tablespoons all-purpose flour
- 2 pounds frozen, shredded hash browns, thawed
- 1 cup shredded extra-sharp Cheddar
- Kosher salt and freshly ground pepper
- 2 Tablespoons unsalted butter
- 2 large yellow onions, chopped
- 1 pound sliced cremini (baby bella) mushrooms
- 3 large cloves garlic, minced
- 2 Tablespoons panko breadcrumbs
- 1/4 teaspoon ground nutmeg, optional
- 1 to 2 Tablespoons chopped fresh parsley or chives, for garnish
- Preheat the oven to 375 degrees F. Coat a 9- by 13-inch baking dish with cooking spray.
- Whisk together the yogurt, milk, sour cream and flour in a large bowl. Stir in the hash browns, 1/2 cup of the Cheddar, 2 teaspoons salt and 1/2 teaspoon pepper. Set aside.
- Melt the butter in a large skillet over medium-high heat. Add the onions and cook, stirring often, until soft and lightly browned, about 10 minutes. Add the mushrooms and cook, stirring often, until the mushrooms are wilted and the onions begin to brown, about 10 minutes more. If the pan gets too hot, add a splash or two of water as needed. Stir in the garlic and cook for 1 minute. Stir the vegetables into the hash brown mixture to combine.
- Spread the mixture evenly in the prepared dish. Sprinkle with the remaining 1/2 cup cheese, the breadcrumbs and nutmeg if using. Bake until a deep golden brown, about 45 minutes.
- Sprinkle with parsley and serve.
Recipe makes 10 servings.
Nutrition Information Per Serving: 216 Calories, 8.5 g Total Fat, 5.5 g Saturated Fat, 26 mg Cholesterol, 503 mg Sodium, 25 g Total Carbohydrate, 5 g Sugar, 2 g Fiber, 11 g Protein.
Recipe from www.foodnetwork.com.
- 4 eggs
- 1/4 cup of milk
- 1/4 teaspoon fresh garlic or minced garlic
- 1 teaspoon onion powder of 1/4 small onion, finely chopped
- 4 – 5 baby carrots
- 4 – 5 celery snack sticks
- 1 cup of romaine/spring mix lettuce
- 1/3 cup shredded 2% cheddar cheese
- Pepper to taste
- Non-stick cooking spray
- Add veggies to food processor or blender and pulse until finely chopped. Add eggs, milk, and seasonings until blended.
- Meanwhile, spray skillet with non-stick cooking spray and preheat. Add blended egg mixture once the skillet is ready. Scrape the bottom of the pan as the eggs begin to cook. Continue scraping until the eggs are fully cooked.
Recipe makes 4 servings.
Nutrition Information Per Serving: 144 Calories, 10 g Fat, 273 mg Sodium, 5 g Carbohydrate, 2 g Sugar, 10 g Protein.
- PAM® Original No-Stick Cooking Spray
- 1/2 cup finely chopped red or green bell pepper
- 1/3 cup diced cooked potato
- 2 slices turkey bacon, prepared, chopped
- 1 teaspoon chopped fresh oregano
- 1 cup Egg Beaters® Original
- Fresh oregano sprig, optional
- Spray small nonstick skillet with cooking spray; heat over medium heat. Add peppers, potato, turkey bacon and diced oregano; cook 4 minutes or until vegetables are crisp-tender, stirring frequently. Remove from skillet; cover to keep warm.
- Pour Egg Beaters into skillet; cook over medium heat 7 minutes, or until almost set in center, carefully pushing cooked Egg Beaters to the center of skillet with spatula and tilting skillet as necessary to allow uncooked portion to flow underneath.
- Spoon vegetable mixture onto half of omelet; fold omelet in half. Slide onto serving plate. Garnish with fresh oregano, if desired.
Recipe makes 2 servings.
Nutrition Information Per Serving: 117 Calories, 2 g Total Fat, 0 g Saturated Fat, 6 mg Cholesterol, 316 mg Sodium, 9 g Total Carbohydrate, 1 g Dietary Fiber, 2 g Sugars, 15 g Protein.
- 3 teaspoons canola oil, divided
- 1 14-ounce package firm water-packed tofu, rinsed and crumbled
- 1 1/2 teaspoons chili powder
- 1 teaspoon ground cumin
- 1/2 teaspoon salt, divided
- 1 small zucchini, diced
- 3/4 cup frozen corn, thawed
- 4 scallions, sliced
- 1/2 cup shredded Monterey Jack cheese
- 1/2 cup prepared salsa
- 1/4 cup chopped fresh cilantro
- Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium heat. Add tofu, chili powder, cumin and 1/4 teaspoon salt and cook, stirring, until the tofu begins to brown, 4 to 6 minutes. Transfer to a bowl.
- Add the remaining 1 1/2 teaspoons oil to the pan. Add zucchini, corn, scallions and the remaining 1/4 teaspoon salt. Cook, stirring, until the vegetables are just tender, about 3 minutes. Return the tofu to the pan and cook, stirring, until heated through, about 2 minutes more. Remove from the heat and stir in cheese until just melted. Top each serving with 2 tablespoons salsa and 1 tablespoon cilantro.
Recipe makes 4 servings.
Nutrition Information Per Serving: 202 Calories, 12 g Fat (4 g Saturated Fat, 5 g Monounsaturated Fat), 13 mg Cholesterol, 501 mg Sodium, 12 g Carbohydrates, 3 g Fiber, 13 g Protein.
Recipe from www.eatingwell.com.
This is a great breakfast because it’s delicious and it also has lots of fiber and protein to keep you full and satisfied all morning long!
- ½ cup Old Fashioned Oats
- 1 cup skim milk
- ¼ cup pureed canned pumpkin
- ½ teaspoon pumpkin pie spice
- Splenda to taste
- Mix oats and milk in microwavable bowl.
- Microwave on high for 3 minutes.
- Mix in pureed pumpkin, pumpkin pie spice and Splenda. Now ENJOY!
Nutrition Information Per Serving: 256 Calories, 3 g Total Fat, 130 mg Sodium, 44 g Carbohydrates, 3 g Sugar, 14 g Protein.
- 1 Tablespoon canola or soybean oil
- 1 medium yellow bell pepper, chopped (3/4 cup)
- 4 medium green onions, chopped (1/4 cup)
- 2 Tablespoons chopped fresh chives
- 1 1/2 cups fat-free egg product
- 1 Tablespoons chopped fresh or 1 teaspoon dried dill weed
- 3/4 pound unpeeled small red potatoes, cooked, cut into fourths
- 1 box Green Giant frozen baby sweet peas, thawed
- 1 large tomato, seeded, chopped (1 cup)
- 1/2 cup Yoplait Fat Free plain yogurt
- 1/2 cup shredded reduced-fat Cheddar Cheese
- In a 10-inch skillet, heat oil over medium heat. Add bell pepper, onions and chives; cook about 2 minutes, stirring occasionally, until bell pepper is crisp tender.
- Stir in egg product and dill weed. Cook 3 to 4 minutes, stirring occasionally, until eggs are thickened throughout but still moist. Stir in potatoes and peas. Cook until hot.
- To serve, top hash with tomato, yogurt and cheese.
Recipe makes 4 servings.
Nutrition Information Per Serving: 250 Calories, 5 g Total Fat, 1 g Saturated Fat, 0 g Trans Fat, 0 mg Cholesterol, 390 mg Sodium, 31 g Total Carbohydrate, 6 g Fiber, 9 g Sugars, 20 g Protein.
Recipe from www.livebetteramerica.com.