Crack The Fat Loss Code - Recipes

[kelley17]

Originally Posted by jkvetter

1 pound fresh green beans, ends trimmed, steamed for about 10 minutes, then placed in a skillet with 1 Tablespoon evoo, and 2 garlic cloves, chopped very fine. Saute' for just about 3 minutes.

4 chicken boneless/skinless chicken breasts, sliced in half to make 2 thin whole breasts (not like chicken tenders). Wash and pat dry chicken breasts, then sprinkle salt and pepper over both sides. Dredge chicken in egg whites and a little bit of water you have beaten together and then sprinkle some grated parmesan cheese over the chicken breast. In same skillet you saute'd the green beans, add another tablespoon evoo and bring to heat. Saute' chicken breasts until well browned on both sides. Transfer to glass baking dish which you have rubbed with a paper towel with a small amount of evoo on it. Place the green beans on top of the chicken, cover with tomato sauce (I use San Marzano tomatoes, pureed) sprinkle 1 tablespoon italian seasoning over tomatoes (you can actually use to your taste if you like more) and then bake for about 25 minutes on 350 degrees. In the last 5 minutes, sprinkle on some shredded mozzarella cheese to melt through.

This dish is delicious. It takes very little grated, parmesan cheese to crisp up the chicken, the little bit of beaten egg white and water helps the parmesan stick to it. If you use shredded mozzarella cheese, you can use a lot less.

One of my absolute favorite dishes. I tweak and use tenders for my kiddies and I just cook them in the pan. Steam my green beans a bit and use marinara jar sauce (a good one). Jackie - you are my hero for this recipe

[kellycarbaddict]

Originally Posted by jkvetter

1 pound fresh green beans, ends trimmed, steamed for about 10 minutes, then placed in a skillet with 1 Tablespoon evoo, and 2 garlic cloves, chopped very fine. Saute' for just about 3 minutes.

4 chicken boneless/skinless chicken breasts, sliced in half to make 2 thin whole breasts (not like chicken tenders). Wash and pat dry chicken breasts, then sprinkle salt and pepper over both sides. Dredge chicken in egg whites and a little bit of water you have beaten together and then sprinkle some grated parmesan cheese over the chicken breast. In same skillet you saute'd the green beans, add another tablespoon evoo and bring to heat. Saute' chicken breasts until well browned on both sides. Transfer to glass baking dish which you have rubbed with a paper towel with a small amount of evoo on it. Place the green beans on top of the chicken, cover with tomato sauce (I use San Marzano tomatoes, pureed) sprinkle 1 tablespoon italian seasoning over tomatoes (you can actually use to your taste if you like more) and then bake for about 25 minutes on 350 degrees. In the last 5 minutes, sprinkle on some shredded mozzarella cheese to melt through.

This dish is delicious. It takes very little grated, parmesan cheese to crisp up the chicken, the little bit of beaten egg white and water helps the parmesan stick to it. If you use shredded mozzarella cheese, you can use a lot less.

This sounds wonderful. I just put parmasean cheese, green beans and chicken on my shopping list for Monday night. I need to look it up, but on week 2, are green beans allowed on any days? or are they considered a carb?

[jkvetter]

I made the most wonderful dish tonight. It was 3 chicken thighs (boneless and skinless (I made sure I removed all the extra fat) ). I sauteed 1/2 a red pepper, 1/2 a green pepper and 1/2 an onion in 1 tablespoon olive oil for about 4 minutes. Then I put in the chicken thighs that I had chopped into bite-sized pieces. I also added 3 sprigs of fresh rosemary that I removed from the sprig. I cooked this until the chicken was done and then added a little salt. I then added 2 cups of fresh spinach and sauteed that and added 1/3 to 1/2 cup chicken broth. I let it cook until the chicken broth had disappeared. No other seasonings.

This was delicious. It would be good served over pasta on a carb up day, or good served on a salad on a carb down or baseline day. I can't tell you how good this was. You just have to try it.

[jkvetter]

Originally Posted by kellycarbaddict

This sounds wonderful. I just put parmasean cheese, green beans and chicken on my shopping list for Monday night. I need to look it up, but on week 2, are green beans allowed on any days? or are they considered a carb?

Yes, Kelly, they are allowed on week 2. Remember after week 1 we don't count carbs any more. Green beans are not considered a starchy carbohydrate. Starches you would consume 1 before 3 on a C day and 2 before 3 on a B day. The only thing you watch with carbs after week 1 is when you eat your starchy carbs.

[jkvetter]

Originally Posted by kelley17

One of my absolute favorite dishes. I tweak and use tenders for my kiddies and I just cook them in the pan. Steam my green beans a bit and use marinara jar sauce (a good one). Jackie - you are my hero for this recipe

I am so glad you like this, Kelley. We love it too!

[dede]

1 tbsp olive oil
1-10oz pkg frozen chopped spinach cooked
and drained
1 whole egg
garlic powder
parm cheese

In 10" skillet heat olive oil over med.heat.
add spinach and egg. sprinkle with garlic powder
(I like lots of garlic)
stir and cook egg completely
sprinkle with parm,salt and pepper.

Makes 2 servings or one if you're really hungry!

[Vladis]

8 Tilapia Fillets
1/2 cup real mayonnaise
1/2 cup Velveeta Cheese, coarsely shredded
1 teaspoon crumbled blue cheese
1 cup potato chips, crushed
olive oil or vegetable spray
sea salt and black pepper
garlic powder, for sprinkling
paprika (optional)

Preheat oven to 400F.

Spray a small baking sheet with olive oil or vegetable non-stick spray.

Place fish fillets on pan. Sprinkle lightly with sea salt, ground black pepper, and a light dusting of garlic powder.

In a small bowl, combine mayonnaise with Velveeta (you can use Laughing Cow spreadable cubes - Vladis)and blue cheese. Spread mixture over fish. Sprinkle with potato chips (you can use flaxseed instead - Vladis)and paprika.

Bake for 8-15 minutes, or until fish is no longer translucent and is flaky white.

OK, I found this recipe on line. I don't like Velveeta cheese so I used Laughing cow spreadable soft cubes. I made 2 fillets so I used just 5 cubes. I also used flaxseed instead of potato chips. It was so, so, so good!

[dede]

One whole fennel bulb
1/2 large onion ,coarsely chopped
32 oz.low sodium,99% fat free chicken broth
2tblsp-1/4 c. 1/2 &1/2 (optional)
1/4 tsp nutmeg
salt and pepper to taste

cut hard end of fennel bulb off and chop the rest,
including stems. (I throw in a little of the feathery fronds)
spray bottom of dutch oven or large pot
sautee'fennel and onion until onion is soft.
add broth.bring to a boil then cover and simmer
about an hour.(It takes this long for fennel to soften)
Cool a bit.add nutmeg,salt and pepper.Blend until smooth.
tranfer back to pot and stir in cream. Yummy!

[onexone]

1 apple peeled and cored
2 tbsp raisins
2 tbsp orange or apple juice
cinnamon and/or nutmeg to taste

Place apple in dish. Put raisins into middle of apple where you took the core out. Drizzle the juice over the raisins and into the apple. Sprinkle cinnamon and nutmeg overtop. Cover with wax paper and put in microwave for 2 minutes. See if it's done enough for you if not add a bit more time, then let it cool a minute or two and eat. A good healthy dessert option on D days.

[hummingbird11]

fresh raw broccoli; organic mayo; ACV; bacon bits; garlic pepper

VERY TASTY ~ Enjoy!

[jkvetter]

INGREDIENTS (Serves 8)

* 8 cups chicken broth
* 5 slices fresh ginger root
* 1 teaspoon whole black peppercorns
* 6 fresh green onions, chopped
* 1 red bell pepper, diced
* 1 cup fresh sliced mushrooms
* 1/2 cup bamboo shoots
* 1/2 cup rice vinegar
* 2 teaspoons chili powder
* 2 teaspoons sesame oil

DIRECTIONS

1. In a large cooking pot, add chicken broth, ginger root, and peppercorns, and bring to boil. Reduce heat to low and simmer uncovered for 20 minutes.
2. Strain broth, discard ginger root and peppercorns. Return strained broth to pot. Add green onions, red pepper, mushrooms, bamboo shoots, rice wine vinegar, chili powder, and sesame oil. Simmer for 10 minutes or until vegetables are just tender. Serve in soup bowls over cooked white or brown rice or alone.

[kelley17]

Originally Posted by jkvetter

INGREDIENTS (Serves 8)

* 8 cups chicken broth
* 5 slices fresh ginger root
* 1 teaspoon whole black peppercorns
* 6 fresh green onions, chopped
* 1 red bell pepper, diced
* 1 cup fresh sliced mushrooms
* 1/2 cup bamboo shoots
* 1/2 cup rice vinegar
* 2 teaspoons chili powder
* 2 teaspoons sesame oil

DIRECTIONS

1. In a large cooking pot, add chicken broth, ginger root, and peppercorns, and bring to boil. Reduce heat to low and simmer uncovered for 20 minutes.
2. Strain broth, discard ginger root and peppercorns. Return strained broth to pot. Add green onions, red pepper, mushrooms, bamboo shoots, rice wine vinegar, chili powder, and sesame oil. Simmer for 10 minutes or until vegetables are just tender. Serve in soup bowls over cooked white or brown rice or alone.

Jackie you are my hero!

[jkvetter]

Okay guys, here's a good one for dinner. Delicious served with a cup of broccoli and a nice salad. On a carb up day or CH day would be good served with mashed potatoes or over a baked potato. YUM

* 2 tablespoons vegetable oil
* 4 chicken breasts, pounded thin
* onion powder
* garlic powder
* salt and ground black pepper to taste
* 1 large onion, chopped
* 2 (4.5 ounce) cans sliced mushrooms, drained
* 2 (10.75 ounce) cans condensed cream of mushroom soup (I use the mushroom soup from Imagine).
* 1 (10.75 ounce) can water (If you use the Imagine soup you won't need the water here, but you can add some chicken broth if it appears to thick)
* 1 (1 ounce) package dry onion soup mix
* 1 tablespoon Worcestershire sauce

DIRECTIONS

1. Preheat oven to 350 degrees F (175 degrees C).
2. Heat oil in a large heavy skillet over medium-high heat. Brown chicken for 3 to 5 minutes on each side. While browning, season both sides with onion powder, garlic powder, salt and pepper. Transfer to a 9x13 inch casserole dish, and sprinkle with chopped onion and sliced mushrooms.
3. In a small bowl, combine condensed mushroom soup (or the Imagine soup), water, onion soup mix and Worcestershire sauce. Mix until smooth, and pour over chicken. Cover pan with aluminum foil.
4. Bake in preheated oven for 90 minutes.

You could use just about any type of meat, like pork steak or round steak for this recipe too! Just pound them to tenderize them a little.

[hummingbird11]

Originally Posted by gemini0604
Hummingbird~~when are you going to post that recipe for the egg creamy coffee thingy?

Yeah, HB, when?

Originally Posted by Vladis

yeh, yeh, yeh - I am watching the recipe thread (stocking it, actually) for that recipe. Don't tease us, HB!!!

Sorry y'all!
I knew I'd made some "tweaks" to my original Recipe but couldn't find where I'd typed it up!

Here's my "basic" Recipe...
FYI: I find that I MUST add EVCO and PP,
or I just don't stay full on an EC as a meal replacement...but YMMV!

*~* HB's Egg Cream Frappuccino *~*
(alternative to Wendy Chant's Mocha Protein Shake)

3 organic free-range/cage-free eggs (fresh!)
8 oz organic coffee (brewed strong & chilled overnight! I brew a pot each week just for EC's)
1 scoop Jay Robb's whey isolate protein powder (chocolate or any flavor!)
1 Tbsp SF Torani or DaVinci SF syrup (french vanilla or any flavor!)
1-2 Tbsp organic EVCO (melted & added LAST to avoid clumping!)

blend/froth eggs first
(makes it fluffy!)
add the rest of the ingredients in the order above
blend/froth again
add melted CO last

Pour into a tall frosty glass or mug & ENJOY!!!!!

* Sometimes I substitute Almond Breeze or Atkins Advantage Shake for the coffee
+ you can use any SF syrup under the rainbow of flavors!

It's really the FRESH RAW EGGS that make this "coffee milkshake" so darn creamy, filling, & yummy!

other option ingredients include:
1Tbsp psyllium husk
1 tsp local bee pollen
1 probiotic capsule
4 oz aloe vera gel & juice
1/4 cup organic kefir
1/4 cup organic yogurt
2 oz (1/4 cup) organic heavy whipping cream (don't need as the eggs are the "cream")

[hummingbird11]

Y'all ever looked in here? There's some great "Egg Recipes" in here!
http://www.lowcarbfriends.com/bbs/ot...tein-fast.html

Like this one:
PS: I know that she sometimes adds Fresh Ginger to her Egg Drop Soup ... YUM!

Originally Posted by RealFoodLiving

VICKILYNN'S EASY EGG DROP SOUP
(Makes 2 servings, 2 cups each)

4 cups organic chicken or turkey stock (homemade preferred)
1 clove minced garlic
1 Tablespoon organic Tamari
1/2 teaspoon organic toasted sesame oil
Kosher salt
2 extra large organic eggs
green onions, chopped (optional)
chopped cooked turkey or chicken meat, optional

In a small place the stock, garlic, Tamari, sesame oil (meat if using) and salt and bring to boil.

In a small dish, whisk eggs until blended. Pour the mixed eggs into the boiling stock mixture and whisk about 30 seconds. Turn off heat and let sit another 30 seconds to cook eggs.

Top with chopped green onions if desired.

Doubles, triples and quadruples well.
Reheats well.

[hummingbird11]

OK, here's another GREAT RECIPE (from the EPF Thread) that I can personally vouch for ... SUPER YUM !!!!!

Vikki's French Eggs

Ingredients:

2 large eggs

2 tbsp. heavy cream

dash or two of cinnamon

drop or two of sweetzfree (or liquid splenda)

1 oz cream cheese, softened and cubed into small pieces

Dash of salt

Butter to cook in

S/F pancake syrup


Method:

Whisk together eggs and cream until very frothy and foamy.

Add cinnamon, salt and sweetener and whisk again until everything is blended and frothy.

Melt a generous pat of butter in a small skillet.

When the butter begins to bubble add the eggs. Let heat until just set on the bottom, draw a spatula across the bottom to allow the wet egg to leak to the bottom and add the cream cheese.

Let set another minute and scramble gently. Cook until just set and at your desired stage of doneness. I like mine just done where there is no "wetness" but they are not dry either.

Spoon on our plate, drizzle a little syrup over them add a slice or two of bacon and rejoice in the fact you were smart enough take up a low carb life style.... wonder what all your low-fat friends are eating right now?

LOL

[Vladis]

OVEN-POACHED SALMON

4 salmon steaks
1 c. white wine
1 lemon, thinly sliced
1 onion, thinly sliced
6 whole peppercorns
Several parsley sprigs
Cucumber sauce

Preheat oven to 350 degrees. Place salmon steaks in oven proof pan. Pour wine over steaks. Add remaining ingredients except cucumber sauce. Cover with buttered waxed paper, greased side down. Poach in oven for 15 minutes. Serve with Cucumber sauce.


CUCUMBER SAUCE:

1 cucumber, peeled and seeded
2 tbsp. mayonnaise
1/2 c. sour cream
1 tbsp. lemon juice
Salt and white pepper

Grate cucumber in food processor. Mix thoroughly with remaining ingredients. Serve at room temperature over hot salmon or served chilled over cold salmon.

[Vladis]

EGG DROP SOUP

1/2 cup boiling water
1/4 ounce dried wood ear mushrooms
1 1/2 cups no-salt added chicken broth
1 TBSP dry sherry
1 TBSP reduced-sodium soy sauce
1/8 tsp pepper (I add much more than that - we love pepper here! - Vladis)
Dash of salt
1 egg, lightly beaten
2 TBSP chopped green onions


Combine water and mushrooms; cover and let stand 20 minutes. Drain, reserving 1/2 cup mushroom liquid. Discard mushroom stems. Thinly slice mushroom caps.

Combine sliced mushroom caps, reserved mushroom liquid, chicken broth, sherry, soy sauce, salt and pepper in a saucepan. Bring to a boil. Slowly drizzle egg into soup, stirring constantly with a fork. Reduce heat to low, and cook stirring constantly for one minute. Serve with green onions.


Yield - 4 (1 cup) servings.cal - 41; fat - 1.3 (sat. fat - 0.4); protein - 2; carbs - 2.5; cholesterol - 55 mg; sodium - 117 mg.

[kelley17]

OK - here is how I make it through the week when I need something a little sweet.

1 TB of natural PB
1 TB of dark Chocolate - in a pinch I use nestle's toll house choc chips

melt in microwave for about 30 secs. take out stir and eat with a spoon.

Probably not really legal, but I've done this about every baseline day for the last month and 1/2 and was ok.

[Vladis]

Originally Posted by kelley17

OK - here is how I make it through the week when I need something a little sweet.

1 TB of natural PB
1 TB of dark Chocolate - in a pinch I use nestle's toll house choc chips

melt in microwave for about 30 secs. take out stir and eat with a spoon.

Probably not really legal, but I've done this about every baseline day for the last month and 1/2 and was ok.

Yum, yum, yum, yum....You ARE a girl after my own heart Can't wait to taste it (after I am done with my depletes )

[wildcat1842]

2 chicken breast
2 eggs
splash of half and half
Parmesan cheese


Cut breasts in half. Whip together eggs and half and half in a bowl. Place parm. in another bowl. Soak chicken in egg mixture, then place in parm. bowl. Cover chicken completely with parm. Add chicken to frying pan with a little EVOO.

[PSU Fan_516]

NM

[Vladis]

Chicken Balsamic

4 (4 oz) chicken breasts, skinned, boneless
2 tsp EVOO
2 small garlic cloves, minced or pressed
1/2 lb fresh mushrooms, quartered (*I use A LOT and I love shiitake or exotic mushroom blends - Vladis)
2 1/2 TBSP balsamic vinegar (*I use a really "good" one - it's worth it - Vladis)
1/2 cup low sodium chicken broth
1/4 tsp dried crushed thyme
black pepper to taste

1. Coat a skillet with non-stick spray (veggie or olive oil). Heat over medium heat. When hot, add chicken, cook until golden brown, about 3 min on each side. Transfer chicken to plate.

2. Add EVOO to pan, sauté garlic and mushrooms (briefly). Return chicken to pan, add vinegar, chicken broth, thyme and pepper.

3. Reduce heat, cover and simmer for 15 minutes or until chicken is cooked.

calories - 130, carbs - 6g, protein - 20g, fat - 4g, cholesterol - 43 mg, sodium - 248 mg

[Northwillow]

Tex/Mex Ground Beef & Cabbage Pie (6 servings)

3 Cups cabbage, finely shredded
1 Lb. 97% lean ground beef
1/3 packet taco seasoning
4 oz. can diced green chilies
2 large eggs
1 Tbsp heavy cream
1 Cup monterey jack cheese, shredded

Sauté cabbage in pan with a small amount of butter until slightly wilted and soft; remove to a bowl. In same pan, brown meat. Add taco seasoning with 2 Tbsp. water. Let flavors blend for a minute and return cabbage to ground beef mixture and combine. In a bowl beat 2 eggs with cream. Spray pie plate with non stick spray and pour egg & cream mixture in. Spread to cover bottom of pie plate. Spoon the cabbage and ground beef mixture over the eggs; press down slightly to condense meat. Sprinkle cheese on top. Bake at 350 degrees for 20-30 minutes or until eggs on bottom are cooked and cheese on top is melted and slightly crispy. Let rest for 10 minutes before slicing. Slice into 6 pieces. Serve and top with salsa, sour cream and scallions if desired.

[Vladis]

PUMPKIN BISQUE SOUP

2 tbsp. butter
1 c. diced onions
1 c. diced celery
9 c. raw pumpkin or 9 c. canned pumpkin (peeled, seeded & cut into dice-sized cubes)
3 (13 oz.) cans chicken broth (I like Pacific Natural Foods brand - they have a low sodium one as well - Vladis)
3/4 c. milk
1/8-1/4 tsp. hot sauce
Some chopped parsley to sprinkle on top later

Melt the butter in a 4 quart saucepan, add the onions and celery and cook over medium heat for 5 minutes until the vegetables are soft. Add the pumpkin and broth. Bring to a boil then reduce the heat, cover and simmer 15 minutes or until the pumpkin is tender. Uncover and cool slightly, then place in a blender and puree. Return puree to sauce pan, add milk, hot pepper sauce and salt. Heat and stir.
That's it. Makes 10 cups. Put some chopped parsley on before serving.

[jkvetter]

This made 8 quarts for me

* 5 medium carrots, cut into 1 inch slices
* 3 medium celery ribs, sliced
* 3 large onions, chopped or 3 medium leeks, each cut into 1 inch slices
* 1 garlic clove, minced
* 1 (28 ounce) can tomatoes (in juice) (I buy the salt-free)
* 1/2 medium cauliflower, cut into bite sized pieces
* 12 ounces green beans, each cut into thirds (I use frozen Italian)
* 3 medium zucchini, cut into 1 inch slices
* 2 (5 ounce) packages baby spinach leaves (I didn't use the spinach)
* 1/2 cup chopped fresh parsley
* 2 cubes of chicken bouillon
* 12 cups water
* 1 teaspoon salt (or to taste)
* 1/2 teaspoon fresh ground pepper

1. Over medium high heat add carrots, celery, onions, and garlic.
2. Cook, stirring occasionally, 5 minutes.
3. Stir in tomatoes with their liquid, breaking up tomatoes with side of spoon.
4. Add cauliflower, remaining ingredients and 12 cups of water
5. Heat to boiling over high heat, stirring occasionally.
6. Add chicken bouillon cubes.
7. Reduce heat to low, cover and simmer, stirring occasionally, 15 minutes or until vegetables become tender.
8. Add more salt and pepper if desired.

(The nutrition facts below are for the exact as listed above. However, I used 1 quart of chicken broth in mine and 3 vegetable bouillon cubes just to give it a little more flavor)


Nutrition Facts

Serving Size 1 Cups 252g

Recipe makes about 32 cups (8 quarts)
Calories 35
Calories from Fat 2 (7%)
Amount Per Serving %DV
Total Fat 0.3g 0%
Saturated Fat 0.1g 0%
Monounsaturated Fat 0.1g
Polyunsaturated Fat 0.2g
Trans Fat 0.0g
Cholesterol 0mg 0%
Sodium 193mg 8%
Potassium 364mg 10%
Total Carbohydrate 7.7g 2%
Dietary Fiber 2.5g 9%
Sugars 3.4g
Protein 1.9g 3%
Vitamin A 3800mcg 76%
Vitamin B6 0.2mg 9%
Vitamin B12 0.0mcg 0%
Vitamin C 23mg 39%
Vitamin E 0mcg 2%
Calcium 42mg 4%
Iron 0mg 4%

[susiturk53]

This is the recipe that my Papa (grandfather) brought back from West Texas where he was working in the oil fields in the 20's. He liked to eat it with crackers. This is a very mild chili- you can spice it up to your taste.

Papa's Chili

2 lbs. chili meat (if you can't find it ground this way- just use lean hamb. I am sure you could use ground turkey also)
1/4 c. chili powder
1 T. cumin powder
3 cloves garlic, minced
1 t. salt
1/2 c. flour ( I use the Thick not starch stuff and use 1 to 2 T.)
1 packet Splenda
1 T.vinegar (white is what I use)
6 cups water

Brown meat in a large dutch oven. Drain well- add spices, garlic, flour (or thickener)salt, splenda- brown a little more. Add water and vinegar- bring to a boil- taste to see if you need more salt or spice- then put a lid on a simmer for 1 hour (if you have the time).

[dede]

Unstuffed Cabbage (Don't add rice if eating on C day;Also if you go with
real sugar,obviously it must be eaten only on D days)

1/2 head cabbage chopped
1/2 med.onion chopped
1 lb ground beef
1 egg
1/2 tsp salt
16oz.can diced tomatoes (do not drain)
8oz can tomato sauce
1/4c.vinegar
1/2c. brown sugar or 4 packets Splenda. (adjust sugar/Splenda to taste.You made need more or less)
1 1/2C. water

Place cabbage and onion in bottom of roasting pan.
Mix tomatoes,tomato sauce,vinegar,sugar/splenda and water together in a med.saucepan and heat until it boils.Turn down to simmer.
Mix meat,egg,salt and rice (if used) together. Make into small meatballs and place on top of cabbage.
Pour sauce over all and cover with lid or foil.
Bake for 2 1/2 hours.

On a carb up day,this is outrageously good served over mashed potatoes!!

[jkvetter]

Ingredients
1/4 cup extra virgin olive oil
8 garlic cloves, peeled
3 pounds ripe fresh plum tomatoes, peeled and seeded, or one 35 ounce can Italian plum tomatoes (preferably San Marzano), seeded and lightly crushed, with their liquid. (Jackie Note: I like the San Marzano tomatoes best)
Salt
Crushed red pepper
10 fresh basil leaves, torn into small pieces

Procedure
1. Heat the oil in a 2- to 3-quart nonreactive saucepan over medium heat. Whack the garlic with the flat side of a knife, add it to the oil, and cook until lightly browned, about 2 minutes.

2. Carefully slide tomatoes and their liquid into the oil. Bring to a boil, and season lightly with salt and crushed red pepper. Lower the heat so sauce is at a lively simmer, and cook, breaking up tomatoes with a whisk or spoon, until sauce is chunky and thick, about 20 minutes.

3. Stir in the basil about 5 minutes before sauce is finished. Taste sauce, and season with salt and red pepper if necessary

[Vladis]

Hi Dede,
It so happens there is a recipe for Eat Clean Breakfast Burrito's in this book that I've been raving about:

2 cups egg whites
1/2 cup nonfat cottage cheese
1/2 cup chopped tomatoes
1/2 cup chopped red or green sweet pepper
1/2 cup chopped sweet onion (Vidalia or purple)
1/2 cup black beans, rinsed, drained and mashed with a fork
4 small EZ tortillas
salt/pepper

1. Preheat oven to 250 F. Place tortillas in oven to warm while preparing remaining ingredients.

2. In a small bawl whisk egg whites, cottage cheese, salt and pepper.

3. In a medium skillet coated with cooking spray, sauté veggies and beans until soft. Pour egg/cottage cheese mixture over veggies and cook until mixture sets. Once firm, divide egg mixture among the warmed tortillas. Roll each into a burrito. Garnish with salsa.

4 servings
Per serving:
Cal - 198, from fat - 36, protein - 19, carbs - 20, fiber - 2.5, sugars - 3.5, fat - 4, sodium 466 mg