Viewing entries tagged
cheese

Oatmeal Cottage Cheese Pancakes

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Oatmeal Cottage Cheese Pancakes

1 FRUIT, ½ DAIRY & 1 CARB PER SERVING

Ingredients:

  • ½ cup oatmeal

  • 1/3 c fat free cottage cheese

  • 1 tsp vanilla

  • 4 egg whites*

  • ½ c berries ** or
    ¾ c strawberries

Instructions:

  1. Preheat non-stick pan over LO-MED heat.

  2. In a blender or food processor, combine first 4 ingredients.

  3. Pulse 2 - 3 times or until ingredients are combined.

  4. Pour into non-stick pan. (Hint: The smaller the pancake, the more you get!)

  5. Flip as needed. (When the top is covered with air bubbles)

  6. When both sides are brown and the pancake is cooked through, move to plate.

  7. Top with the berries.

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Mexican Egg Sandwich

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Mexican Egg Sandwich

1 FRUIT, ½ DAIRY & 1 CARB PER SERVING

Ingredients:

  • ½ English muffin

  • 1 egg *

  • 1 slice fat free cheese

  • 2 tbsp salsa

Instructions:

  1. Cook egg as desired in a non-stick pan using 1 squirt of cooking spray or up to 1 tbsp fat-free margarine

  2. Place cheese on English muffin and melt in the microwave or toaster oven

  3. Put egg on English muffin and top with salsa

  4. Serve with ½ cup pineapple on the side, or for a sweet and spicy twist...try mixing the pineapple with the salsa

* Limit of two eggs each week.

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English Muffin Cheesecake

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English Muffin Cheesecake

1 FRUIT, ½ DAIRY & 1 CARB PER SERVING

Ingredients:

  • ½ English muffin

  • 1 tbsp fat free cream cheese

  • ½ tbsp sugar free preserves (any flavor)

Instructions:

  1. Toast the English muffin

  2. Spread on the cream cheese

  3. Top with preserves

  4. Serve with 3 oz fat free yogurt and ¼ of a 6 inch cantaloupe or honeydew melon.

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Egg Wrap

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Egg Wrap

1 FRUIT, ½ DAIRY & 1 CARB PER SERVING

Ingredients:

  • 1 whole grain tortilla *

  • 1 egg scrambled **

  • 1 slice fat free cheese

  • 1 tbsp Salsa

  • 1 dash of hot sauce (more if you like it HOT!)

Instructions:

  1. Scramble eggs on medium heat in a nonstick pan, using 5 squirts of butter spray.

  2. Take the scrambled egg and place it in the center of a warmed tortilla.

  3. Top with the cheese and hot sauce, if desired, and then roll it.

  4. Top it with the salsa.

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Egg Sandwich

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Egg Sandwich

1 FRUIT, ½ DAIRY & 1 CARB PER SERVING

Ingredients:

  • 1 slice whole wheat diet bread (0-1 gram of fat and not over 100 calories per serving)

  • 1 egg*

  • 1 slice fat free cheese

Instructions:

  1. Cook egg as desired in a non-stick pan using 1 squirt cooking spray or up to 1 tbsp fat free margarine

  2. Place egg on toast and top with cheese

  3. Serve with ½ cup orange or grapefruit juice on the side.

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Cheese Toast

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Cheese Toast

1 FRUIT, ½ DAIRY & 1 CARB PER SERVING

Ingredients:

  • 1 slice whole wheat diet bread (0-1 gram of fat and not over 100 calories per serving)

  • 1 thinly sliced apple

  • 1 slice fat free cheese

Instructions:

  1. Toast the bread

  2. Put the cheese and apples on the toast

  3. You may microwave to melt the cheese

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Cheese Grits

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Cheese Grits

1 FRUIT, ½ DAIRY & 1 CARB PER SERVING

Ingredients:

  • ½ cup cooked plain grits (you may use instant)

  • 1 ¼ oz fat free cheese, shredded

  • 1 medium granny smith apple

Instructions:

  1. Take the hot grits and stir in the cheese

  2. Serve with a fresh sliced apple

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