Medi-Friendly Breakfast Recipes

[nsjx]

This fills me up. It comes out like a pancake.

2 tablespoon almond flour
3 eggwhites
1 packet of stevia or splenda
dash of cinnamon
couple drops of almond milk unsweetened vanilla
Whisk together with a fork. Spray frying pan with butter spray and pour into pan. Cover pan. Turn over once side is brown and brown the other side. Lift with a spatula and spread a tsp of fat free cream cheese on top. About 120 calories. Very low carb and filling. Quick to make. I am sure you can microwave it too.

[SonoRoo]

Fat Free Greek Yogurt w/Peaches & Low Carb Granola

1/3 medium peach, diced
4 oz. tub of Stonyfield Organic Oikos 0% Greek Yogurt
1/4 cup of Sweet Commute Carb Controlled Apple Cinnamon Granola

Mix ingredients together and enjoy!

Calories: 147
Fat Cals: 12
Fat: 1g
Sat Fat: 1g
Cholesterol: 0mg
Sodium: 143mg
Potassium: 123mg
Carbs: 20g
Fiber: 9g
Protein: 19g
Net Carbs: 11g

[SonoRoo]

I forgot to add on the recipe above, add one packet of your favorite sweetener or it will be tart!

[Mary T8M]

I finally made this last night, and ate it this morning......not bad, not bad at all. I have to say it's VERY filling, so start off with a smaller bowl than you think you might want. Also Charlene suggested using a BEANO when just starting to use TVP!

2 Cups dried TVP (Textured Vegetable Protein)
1qt unsweetened vanilla almond milk
1.5 t vanilla
1T cinnamon
pinch of salt
Sweetner to taste I used 2 packs of Splenda, then added more when I ate it.

mix everything together in a slow cooker. It will cook in about 2 hours on high. Then refrigerate and use as desired. It will freeze well, and keeps in the fridge for about a week

WHOLE RECIPE
Calories 800
Carbs 28
Protein 100

I weighed the whole recipe then divided the total calories by the weight in ounces, to come up with the calories per ounce. Mine came up with about 22 calories per ounce

[Desert-Rose7]

Just when you think there's nothing new and exciting in the breakfast world -- POOF! -- here we are, shakin' things up all over again with new EGG MUGS! Read and chew...



Sweet Cheese 'n Apple iMug
PER SERVING (entire recipe): 188 calories, 3g fat, 506mg sodium, 15g carbs, 2g fiber, 9.5g sugars, 24.5g protein -- PointsPlus™ value 4*

A few of our favorites jumped into a mug together, and DELICIOUSNESS ensued...


Ingredients:
1/3 Fuji apple, cored and chopped
1/4 cup chopped sweet onion
3/4 cup fat-free liquid egg substitute (like Egg Beaters Original)
1 piece Mini Babybel Light cheese, chopped
Optional: salt, black pepper, garlic powder

Directions:
Spray a large microwave-safe mug with nonstick spray. Add chopped apple and onion and microwave for 1 minute, until slightly softened and warm.

Pat dry to remove excess moisture. Add egg substitute and gently stir. Microwave for 1 1/2 minutes.

Add cheese and gently stir. Microwave for about 1 minute, until scramble is set.

Mix well and, if you like, season to taste with salt, pepper, and garlic powder. Enjoy!

MAKES 1 SERVING




Mexi-licious Egg Mug
NOTE: Carbs are high on this one! And sodium is as well.Substitute where you can...for example low carb/sugar tortilla.

PER SERVING (entire recipe): 221 calories, 2.25g fat, 798mg sodium, 28g carbs, 4.5g fiber, 4.5g sugars, 19g protein -- PointsPlus™ value 5*

One can NEVER have too many Mexican-inspired b-fast recipes. This one is an enchilada scramble for uno!


Ingredients:
2 tbsp. chopped onion
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
1/4 cup fat-free refried beans
2 tbsp. canned diced green chilies (not drained)
One 6-inch corn tortilla, torn into bite-sized pieces
1 wedge The Laughing Cow Light Creamy Swiss cheese
Optional topping: fat-free sour cream

Directions:
Spray a large microwave-safe mug with nonstick spray. Add onion and microwave for 1 minute, until slightly softened and warm.

Pat dry to remove excess moisture. Add egg substitute and gently stir. Microwave for 1 minute.

Gently stir. Microwave for 30 seconds, until scramble is mostly set.

Gently stir in beans, chilies, tortilla, and cheese wedge, breaking cheese into pieces as you add it.

Microwave for about 45 seconds, until hot. Gently stir and, if you like, top with sour cream. Enjoy!

MAKES 1 SERVING



Mug Foo Young
PER SERVING (entire recipe): 150 calories, 0.5g fat, 629mg sodium, 8g carbs, 1g fiber, 3g sugars, 27g protein -- PointsPlus™ value 3*

This may be the world's BEST egg mug. No kidding...


Ingredients:
1/4 cup roughly chopped bean sprouts
1/4 cup chopped mushrooms
3/4 cup fat-free liquid egg substitute (like Egg Beaters Original)
1 oz. cooked and chopped skinless lean chicken breast
1 tbsp. chopped scallions
1/2 tsp. reduced-sodium/lite soy sauce
1/2 tsp. dried minced onion
1/8 tsp. garlic powder
2 tbsp. fat-free chicken gravy

Directions:
Spray a large microwave-safe mug with nonstick spray. Add sprouts and mushrooms and microwave for 30 seconds, until slightly softened.

Pat dry to remove excess moisture. Add all remaining ingredients except gravy. Gently stir. Microwave for 1 1/2 minutes.

Gently stir and then microwave for about 1 minute, until scramble is just set.

Gently stir. Top with gravy and microwave for about 10 seconds, until gravy is warm. Dig in!

MAKES 1 SERVING

These recipes are courtesy of Hungry Girl!


Enjoy!

[reebs]

This is posted for Deb it's very good!

Deb's Southwester Egg Casserole - Makes 9 servings --preheat oven to 350 degrees
Spread 1 tsp Smart Balance spread inside bottom and edges of 8X8 casserole pan
place 6 beaten eggs into casserole pan,
then 2/3 cup Jimmy Dean pre-cooked turkey sausage Crumbles
1/2 cup 2% lowfat cottage cheese - mix with above
thaw and saute 1 cup frozen 3 pepper & onion - then mix with above
top casserole mixture with 4 slices Sargento sharp cheddar cheese
Bake til center is solid when checked with toothpick, about 20 - 15 minutes
Each serving is 104 protein/ 3.5 carbs/ 9 protein
May place a serving in a mama lupe tortilla also.

[losing in Ftm]

I have a microwave egg poacher pan the can poach 3 eggs at a time. But instead I line each cup with very thinly sliced ham (not shaved) and sprinkle a few chopped onions and fat free cheddar cheese (th cups are small so I don't even use a 1/4oz of either). Then I fill with 1 egg and 1/4c egg beaters mixed together. Takes about a minute to cook and the ham gets crispy and forms a kind of tart crust for the egg. I eat mine with a 1/2tsp of salsa but thats optional. I love them and they are so quick. I keep the pan at work and bring everything else with me.
Calories 230
Carbs 5
(For just the egg mixture and ham, make sure you account for anything else you add)

[MaraMom]

Losing, that sounds really good. I'm confused about the calories though. One egg and 1/4 c egg beater would be about 105 calories and even 2 oz of ham would be around 60. Thats 165, then you said the cheese and onions are extra? Help me out cause I'd like to try these.

[losing in Ftm]

Help me out cause I'd like to try these.

I ran this through ************ and it is probably high but I usually always take the highest count options available to be on the safe side. I do the opposite when I calculate my exercise, I always under estimate my exercise (both duration and intensity).
I'm eating this right now as I type this, it has definitely become my go to breakfast. My only problem is it looks so yummy I have to beat off the non dieters who want to try it!

[Desert-Rose7]

Here is the Breakfast recipe thread. It has sort of become unstuck somehow. I will ask if it can be "restuck" as it used to be.

Jo