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egg

Chef Salad

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Chef Salad

2 OZ. PROTEIN*, 1 VEGGIE, 1 DAIRY, AND 1 CARB

Ingredients:

  • 1 cup mixed salad greens torn into bite-size pieces

  • ½ cup tomatoes, sliced or chopped

  • 2½ oz. fat free cheese, shredded

  • 1 hard boiled egg, chopped (remember, 2 eggs per week only)

  • 2 oz cooked chicken breast, sliced or chopped

  • ½ cup fat free croutons

  • fat free salad dressing (less than 30 cal/serving)

Instructions:

  1. Place salad greens, tomatoes, chicken, and cheese in a lidded bowl

  2. Shake to combine

  3. Add dressing and egg

  4. Shake to coat

  5. Top with croutons

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Crab N' Eggs

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Crab N' Eggs

2 OZ. PROTEIN*, 1 DAIRY, AND 1 CARB

Ingredients:

  • 2 oz. cooked chunk crabmeat (crab substitute is ok)

  • ½ English muffin, toasted

  • 2½ oz. fat free cheese, shredded

  • 2 tbsp scallion (green onion), chopped

  • 1 egg**, beaten or ½ container Egg Beaters®

  • ½ tbsp fat free margarine

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

  • Lemon-Kissed Asparagus (separate recipe)

Instructions:

  1. Preheat small non-stick fry pan on medium heat.

  2. Melt margarine and cook egg until almost set.

  3. Add cheese, crab, hot sauce and scallion.

  4. Cook until cheese is melted and crab is warm, then serve on the English muffin.

  5. For something REALLY different, top with a little salsa or fat free sour cream (1 tbsp)

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Egg Wrap

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Egg Wrap

1 VEGGIE, ½ DAIRY, AND 1 CARB

Ingredients:

  • 1 whole grain tortilla *

  • 2 ½ oz fat free cheese, shredded or slices

  • 1 ½ cups green & red peppers, cut into ¼ inch strips

  • 1 egg **, beaten or ½ container Egg Beaters®

  • 1 tbsp fat free margarine

  • ¼ cup salsa

Instructions:

  1. Preheat small non-stick pan on medium heat then melt ½ tablespoons of the margarine.

  2. Lightly sauté peppers until crispy-tender.

  3. Remove from pan and place on a serving dish.

  4. Melt the remaining ½ tablespoon of margarine.

  5. Add beaten egg and cheese and cook until egg is set and cheese is melted.

  6. Roll egg mixture in tortilla and serve on bed of peppers.

  7. Top with salsa.

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Eggplant Parmesan

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Eggplant Parmesan

1 VEGGIE, 1 DAIRY, AND 1 CARB

Ingredients:

  • 1 ½ cups eggplant cut into ¼ inch slices

  • 2 ½ oz fat free mozzarella, shredded

  • ½ cup fat free croutons or ½ cup corn flakes

  • ¼ cup fat free pasta sauce *

  • 1 egg **, beaten or ½ container Egg Beaters®

Instructions:

  1. Preheat oven to 350°.

  2. Crush croutons or corn flakes between 2 pieces of wax paper using a kitchen mallet or rolling pin.

  3. Dip eggplant in egg, then coat with crumbs.

  4. Place slices in a non-stick pan.

  5. Cover eggplant with pasta sauce and top with mozzarella cheese.

  6. Bake for 15-20 minutes, or until cheese is melted.

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Spinach Salad

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Spinach Salad

1 VEGGIE, 1 DAIRY, AND 1 CARB PER SERVING

Ingredients:

  • 1 cup tightly packed fresh spinach leaves

  • ¼ cup onion, sliced

  • ¼ cup cherry or grape tomatoes, sliced

  • 1 egg *, hard-boiled

  • 2 ½ oz fat free shredded cheese

  • fat free honey Dijon dressing (less than 30 cal/serving)

  • ½ cup fat free croutons

  • black pepper (to taste)

Instructions:

  1. Combine spinach, onion, and sliced tomatoes in a bowl.

  2. Toss with fat free dressing until thoroughly coated.

  3. Top with egg and croutons.

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