Omelet with Summer Vegetables

  • 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


  1. 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.
  2. 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.

Recipe from

Herb & Onion Frittata

Herb & Onion FrittataIngredients:

  • 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


  1. 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.
  2. 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.
  3. 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

Parmesan Spinach Cakes

Parmesan Spinach Cakes EatingWellIngredients:

  • 12 ounces fresh spinach
  • 1/2 cup part-skim ricotta cheese, or low-fat cottage cheese
  • 1/2 cup finely shredded Parmesan cheese, plus more for garnish
  • 2 large eggs, beaten
  • 1 clove garlic, minced
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper


  1. Preheat oven to 400°F.
  2. Pulse spinach in three batches in a food processor until finely chopped. Transfer to a medium bowl. Add ricotta (or cottage cheese), Parmesan, eggs, garlic, salt and pepper; stir to combine.
  3. Coat 8 cups of the muffin pan with cooking spray. Divide the spinach mixture among the 8 cups (they will be very full).
  4. Bake the spinach cakes until set, about 20 minutes. Let stand in the pan for 5 minutes. Loosen the edges with a knife and turn out onto a clean cutting board or large plate. Serve warm, sprinkled with more Parmesan, if desired.

Recipe makes 4 servings.

Nutrition Information Per Serving: 141 Calories, 8 g Fat, 4 g Saturated Fat, 3 g Monounsaturated Fat, 123 mg Cholesterol, 456 mg Sodium, 6 g Carbohydrates, 2 g Fiber, 13 g Protein. 

Recipe from

Mini Chile Relleno Casseroles

Mini Chile Relleno Casseroles EatingWellIngredients:

  • 2  4-ounce cans diced green chiles, drained and patted dry
  • 3/4 cup frozen corn, thawed and patted dry
  • 4 scallions, thinly sliced
  • 1 cup shredded reduced-fat Cheddar cheese
  • 1 1/2 cups nonfat milk
  • 6 large egg whites
  • 4 large eggs
  • 1/4 teaspoon salt


  1. Preheat oven to 400°F. Coat eight 6-ounce or four 10-ounce heatproof ramekins with cooking spray and place on a baking sheet.
  2. Equally divide green chiles, corn and scallions among the ramekins. Top each with cheese. Whisk milk, egg whites, eggs and salt in a medium bowl until combined. Divide the egg mixture evenly among the ramekins.
  3. Bake the mini casseroles until the tops begin to brown and the eggs are set, about 25 minutes for 6-ounce ramekins and about 35 minutes for 10-ounce ramekins.

Recipe makes 4 servings.

Nutrition Information Per Serving: 215 Calories, 7 g Fat (3 g Saturated Fat, 3 g Monounsaturated Fat), 219 mg Cholesterol, 726 mg Sodium, 14 g Carbohydrates, 3 g Fiber, 23 g Protein.

Recipe from

Chunky Veggie Breakfast Hash

Chunky Breakfast Vegetable HashIngredients:

  • 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


  1. 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.
  2. 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.
  3. 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

Veggie Egg Salad

Veggie Egg Salad2Ingredients:

  • 3 Tablespoons nonfat plain yogurt
  • 3 Tablespoons reduced-fat mayonnaise
  • 1/4 teaspoon freshly ground pepper
  • 1/8 teaspoon salt
  • 8 hard-boiled eggs
  • 1/2 cup finely chopped carrot
  • 1/2 cup chopped cucumber, peeled and seeded if desired
  • 1/4 cup sliced scallions


  1. Combine yogurt, mayonnaise, pepper and salt in a medium bowl.
  2. Halve eggs and discard 4 of the egg yolks (or save for another use). Add whites and the remaining 4 yolks to the bowl and mash to the desired consistency. Gently stir in carrot, cucumber and scallions.

Recipe makes 4 servings.

Nutrition Information Per Serving: 135 Calories, 7 g Fat (2 g Saturated Fat, 2 g Monounsaturated Fat), 189 mg Cholesterol, 7 g Carbohydrates, 0 g Added Sugars, 11 g Protein, 1 g Fiber, 314 mg Sodium, 248 mg Potassium.

Recipe from

Southwestern Omelet

wMay is National Egg Month and this sounds like a delicious way to fix your eggs!


  • 2 Tablespoons chopped fresh cilantro
  • 1/4 teaspoon salt
  • 4 large egg whites
  • 1 large egg
  • 1/2 cup canned black beans, rinsed and drained
  • 1/4 cup chopped green onions
  • 1/4 cup (1 ounce) reduced fat shredded cheddar cheese
  • 1/4 cup bottled salsa
  • Cooking spray


  1. Combine the cilantro, salt, egg whites and egg in a medium bowl, stirring with a whisk. Combine beans, onions, cheese, and salsa in a medium bowl.
  2. Heat a medium nonstick skillet coated with cooking spray over medium heat. Pour egg mixture into pan; let egg mixture set slightly. Tilt pan and carefully lift edges of omelet with a spatula; allow uncooked portion to flow underneath cooked portion. Cook 3 minutes; flip omelet. Spoon bean mixture into half of omelet. Carefully loosen omelet with a spatula; fold in half. Cook 1 minute or until cheese melts. Slide omelet onto a plate; cut in half.

Recipe makes 2 servings.

Nutrition Information Per Serving: 181 Calories, 5.5 g Fat (2.3 g Saturated Fat, 1 g Monounsaturated Fat, 0.8 g Polyunsaturated Fat), 116 mg Cholesterol, 13.8 g Carbohydrate, 6 g Fiber, 20.2 g Protein.

Recipe from

Red Pepper & Goat Cheese Frittata


  • 8 eggs
  • 2 Tablespoons finely chopped fresh oregano
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 2 Tablespoons extra-virgin olive oil
  • 1 cup sliced red bell pepper
  • 1 bunch scallions, trimmed and sliced
  • 1/2 cup crumbled goat cheese


  1. Position rack in upper third of oven; preheat broiler.
  2. Whisk eggs, oregano, salt and pepper in a medium bowl. Heat oil in a large, ovenproof, nonstick skillet over medium heat. Add bell pepper and scallions and cook, stirring constantly, until the scallions are just wilted, 30 seconds to 1 minute.
  3. Pour the egg mixture over the vegetables and cook, lifting the edges of the frittata to allow the uncooked egg to flow underneath, until the bottom is light golden, 2 to 3 minutes. Dot the top of the frittata with cheese, transfer the pan to the oven and broil until puffy and lightly golden on top, 2 to 3 minutes. Let rest for about 3 minutes before serving. Serve hot or cold.

Recipe makes 6 servings.

Nutrition Information Per Serving: 179 Calories, 13 g Fat (4 g Saturated Fat, 7 g Monounsaturated Fat), 286 mg Cholesterol, 326 mg Sodium, 4 g Carbohydrates, 1 g Fiber, 11 g Protein.

Recipe from

EatingWell Deviled Eggs

Deviled EggsIngredients:

  • 12 large hard-boiled eggs, peeled
  • 1/3 cup nonfat cottage cheese
  • 1/4 cup low fat mayonnaise
  • 3 Tablespoons minced fresh chives or scallion greens
  • 1 Tablespoon sweet pickle relish
  • 2 teaspoons yellow mustard
  • 1/8 teaspoon salt
  • Paprika for garnish


  1. Halve eggs lengthwise with a sharp knife. Gently remove the yolks. Place 16 yolk halves in a food processor (discard the remaining 8 yolk halves). Add the cottage cheese, mayonnaise, chives, relish, mustard and salt; process until smooth.
  2. Spoon about 2 teaspoons yolk mixture into each egg white half. Sprinkle with paprika, if desired.

Recipe makes 24 servings.

Nutrition Information Per Serving: 34 Calories, 2 g Fat (1 g Saturated Fat, 1 g Monounsaturated Fat), 71 mg Cholesterol, 1 g Carbohydrate, 0 g Added Sugar, 3 g Protein, 0 g Fiber, 85 mg Sodium.

Recipe from

Easy Cheesy Quiche

Easy Cheesy QuicheIngredients:

  • 1/2 cup fat-free milk
  • 2 Tablespoons all-purpose flour
  • 3/4 cup refrigerated or frozen egg product, thawed
  • 2 ounces reduced-fat cream cheese, cut up
  • 1/2 teaspoon sugar
  • 1/8 teaspoon ground black pepper
  • Fresh tomatoes, chopped (optional)
  • Fresh basil or oregano (optional)


  1. Preheat the oven to 350°F. In a medium bowl, gradually whisk the milk into the flour until smooth. Whisk in the egg, cottage cheese, and cream cheese (mixture will not be smooth). Stir in cheddar cheese, sugar and pepper.
  2. Pour mixture into a lightly greased 9-inch pie plate. Bake for 45 – 50 minutes or until puffed and golden and a knife inserted near the center comes out clean. Serve immediately. If desired, garnish with tomatoes and fresh herbs.

Recipe makes 8 servings.

Nutrition Information Per Serving: 120 Calories, 6 g Fat, 4 g Saturated Fat, 0 g Trans Fat, 20 mg Cholesterol, 280 mg Sodium, 4 g Carbohydrate, 0 g Fiber, 2 g Sugar, 11 g Protein.

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