Viewing entries tagged
egg

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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French Toast

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French Toast

1 FRUIT, ½ DAIRY & 1 CARB PER SERVING

Ingredients:

  • 2 slices whole wheat diet bread
    (0-1 gram fat, up to 120 calories.)

  • 1 egg*

  • ½ cup skim milk

  • 1 tbsp sugar free preserves or jam (optional)

  • 1/8 tsp cinnamon (optional)**

  • 1/8 tsp vanilla (optional)

Instructions:

  1. Preheat a nonstick skillet on medium heat

  2. Coat with 5 squirts “butter spray” (I Can’t Believe It’s Not Butter® or Parkay®)

  3. Beat together egg, skim milk, cinnamon, and vanilla

  4. Place bread slices in egg mixture, coating both sides

  5. Place bread in skillet and brown, turning once

  6. Top with preserves and dig in!

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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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Chive and Dill Baked Eggs

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Chive and Dill Baked Eggs

1 FRUIT, ½ DAIRY & 1 CARB PER SERVING

Ingredients:

  • 1 slice whole wheat bread *

  • 1 egg **

  • ½ tsp fat-free milk

  • 1 slice fat free swiss cheese

  • ½ tsp chives, chopped

  • ½ tsp dill, chopped

  • ½ cup raspberries

Instructions:

  1. Preheat the oven to 425 degrees.

  2. Cut a circle the size of a 4-inch ramekin out of a piece of toasted whole wheat bread.

  3. Mist ramekin with nonstick cooking spray and place bread in the bottom.

  4. Beat together 1 egg, a splash (½ tsp) skim milk, ½ tsp chopped chives, and ½ tsp chopped dill.

  5. Cut up toast scraps and place in bottom of ramekin.

  6. Pour egg mixture into ramekin and top with 1 slice fat-fat Swiss cheese.

  7. Bake 10 minutes.

  8. Serve with ½ cup raspberries mixed with lemon juice on the side.

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