3 Minute Meal2 eggs
1 scallion
1 medium whole wheat tortilla
2T shredded reduced-fat Mexican blend cheese
1T chopped cilantro
2T Salsa
Whisk the eggs & scallion in a microwavable bowl.. Microwave for 2 minutes or until set.
Spoon the eggs into the tortilla; top with shredded cheese, cilantro, & salsa. Roll up the tortilla & slice in half
Makes 1 serving.
"Mo' Feta, Mo' Betta Eggs" - 2 eggs, ½ Tbs. Feta Cheese, 1/3 c torn baby spinach leaves, dash oregano. Combine 2 eggs. Add Feta, spinach, oregano. Cook in microwave for about 2 1/2 minutes.
Bacon, Egg, & Cheese Muffin - Toasted Whole Wheat English Muffin with a slice of Canadian Bacon, one cooked egg, and a piece of lowfat Sargento Cheddar Cheese.
Cereal: Any whole grain cereal (I love Kashi varieties) with 1 C. nonfat milk, slivered almonds, and frozen berries.
French Toast – Use Whole Wheat Bread and Egg WHITES. Top with Smart Balance and sugar free syrup.
Kashi Go Lean Freezer Waffles – My favorite is Whole Grain with Blueberries. I love to add Smart Balance spread, chopped pecans, and low sugar syrup! Have a boiled egg as a side to add protein.
Kashi Berry Cluster Cereal with 1% Milk
Baked Oatmeal: Make on a Saturday and eat on it during the week! Preheat oven to 400 degrees. Coat baking dish. In a large bowl, combine 2 C. oats, 2 C. milk, ½ tsp. vanilla, ½ c. slivered almonds, ½ c. craisins, 1 grated apple & 4 Tbs. syrup. (If preparing night before, don’t add milk or apple until a.m.). Bake 45 minutes.
Whole Wheat Waffles: Mix everything and bake in waffle iron: 3 eggs, 1 ½ c. milk, ¼ - ½ c. oil, 3 Tbs. brown sugar, 2 tsp. baking powder, ½ tsp. salt, 2 C. wheat flour.
Banana Pecan Waffles: 2 Frozen whole grain waffles, ½ banana thinly sliced, 2 Tbs. chopped pecans, sugar free syrup. Create your masterpiece!
Honey & Pear Oatmeal with Almonds: Microwave 1 diced pear and 2 tsp. honey about 3 minutes. Prepare ½ C. oatmeal with hot water and top with the pear/honey mixture. Sprinkle with slivered almonds.
Breakfast “Bacon Burger” 1 Honey Wheat English Muffin, ½ tsp. trans fat-free margarine, 1 egg, 1 slice lowfat cheese, 1 slice Canadian Bacon, Vegetables if you want. Split the muffin & toast it. Spread with margarine. Break the egg, prick the yolk, and cook in microwave covered with plastic wrap. Microwave on high for 30 seconds. Add lowfat cheese, egg, and bacon to muffin. Then nuke for 20 seconds. Add veggies to taste.
Egg-White Scramble4 egg whites, torn baby spinach, 1 oz. fat free cheese, 1/2 c. marinara sauce. Combine all ingredients, and cook.
Scrambled eggs with lowfat cheese & Whole Wheat Blueberry Waffles: Mix everything except blueberries: 3 eggs, 1 ½ c. milk, ¼ - ½ c. oil, 3 Tbs. brown sugar, 2 tsp. baking powder, ½ tsp. salt, 2 C. wheat flour. (Found in baking isle of grocery store). Gently fold thawed blueberries into mixture, then cook in a waffle iron. Serve with Smart Balance Margarine and sugar free syrup.
Mexican Egg Scramble4 egg whites, 1/4 c. black beans, 1/4 c. frozen or canned corn, 1/4 c. salsa, dollop of fat free sour cream (optional)
Combine and cook. Roll it up in a wheat tortilla
Eggs Beneficial Sandwich 1 large whole egg, 3 eggwhites, 2 slices whole-wheat bread toasted, 1 slice Canadian bacon, 1 tomato sliced, or 1 bell pepper. Scramble the eggs in pan sprayed with Pam. Dump onto the toast. Add the Canadian bacon, tomatoes, or other vegetables of your choice.
Brown Rice & Eggs - How to prepare brown rice: 3 Cups Chicken Broth + 1 ½ C. Brown Rice. Boil broth, lower heat, add rice. COVER and cook 45 minutes, NO stirring. DO NOT take lid off. Top with eggs cooked as desired.
Breakfast Scramble – 2 eggs plus 2 eggwhites (with yolk removed). Add small amounts of chopped onion, chopped tomato, & chopped deli shaved turkey. Whisk together and cook all together in a pan sprayed with Pam. Then sprinkle with lowfat cheddar cheese & melt.
Brown Rice & 2 Fried Eggs: 3 Cups Chicken Broth + 1 ½ C. Brown Rice. Boil broth, lower heat, add rice. COVER and cook 45 minutes, NO stirring. DO NOT take lid off. Fry eggs is small amount of smart balance
Breakfast Burrito - 2 eggs, 2 Tbs. lowfat cheese, Salsa, Dollop of fat free sour cream (optional), Wheat Tortilla. Scramble eggs, add salsa and cheese (sour cream). Put in tortilla. Wrap like a burrito.
Fat Burning Oatmeal- 1/2 c. quick-cooking oats, 2/3 c. nonfat milk, 1/2 - 1 tsp. cinnamon. Combine oats & milk. Cook. Stir in cinnamon . Add slivered almonds and a little brown sugar to taste.
"Corn to be Wild!" Mix 2 eggs, 2 Tbs. canned corn, 1 slice tomato (chopped), 1 Tbs. canned black beans (rinsed). Nuke in microwave for 2 ½ minutes or until eggs are set. It’s yummy topped with salsa.
Breakfast Bananas1 small banana
2 tablespoon natural peanut butter (no sugar added)
1 dollop Greek Yogurt (look for the brands with 14 grams protein)
2 tablespoons low fat crunchy cereal
cinnamon to taste
Cut banana length wise. Spread peanut butter on the halves. Put yogurt on top in the middle. Sprinkle cereal and cinnamon on top.
