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Old 06-10-2009, 07:34 AM   #1
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Medi-Friendly Breakfast Recipes

OK it's open


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Old 06-10-2009, 10:56 AM   #2
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Egg and Canadian Bacon Casserole

This was posted by Kristy and McChestnut in January thread

2 cups Egg Beaters (yellow box, no yolk) [240 calories]
4 slices Jones Canadian Bacon [80 calories]
2 slices Sargento Reduced Fat Provolone Cheese [160 calories]
¾ teaspoon dry mustard
¼ teaspoon salt substitute
¼ teaspoon pepper
½ cup Kraft 2% Milk Sharp Cheddar shredded cheese [160 calories]

Preheat over to 350 degrees

Cut up Canadian bacon and provolone cheese into small pieces. Mix Egg Beaters, Canadian bacon, provolone cheese, dry mustard, salt substitute and pepper. Pour mixture into 9 x 9 casserole pan. Bake for 30 minutes. Sprinkle ½ of cheese on top and bake for additional 3 minutes (or until melted). Cut into 9 pieces.

**you can use any type of reduced calorie cheese or “breakfast” meat. Please keep in mind though that the calorie calculation below is based on the specific kinds I listed above. You may need to recalculate based on the calorie content in the specific ingredients you use.

Total calories: appox. 640
Servings: 9
Per slice: 71 calories
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Old 06-10-2009, 10:58 AM   #3
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Mamabear's Pancakes!

I'm new to Medi and on my second wk. Thought I'd share this recipe for those who miss carb-loaded pancakes! Enjoy

I adapted this from another diet I was on years ago. The recipe uses Vanilla Medi Shake mix. But, I'm sure you can use any dry whey protein shake mix that is on plan. I generally spritz on some butter spray and add a little SF/low carb syrup (small treat). It's a nice weekend breakfast and pretty darn close to the 'real thing' in terms of taste. Versatile, too. You can probably even use a plain whey protein (found in health food stores) and add your own sweet or savory flavors. Experiment!

p.s. forgive my approx. measurements.

Pancakes -- one serving


About 1/2 scoop of Medi Vanilla Whey Protein Shake mix or other mix

1/4 c. + 3 or 4 Tblsp. egg whites or Egg Beaters

About 1/4 c. LF of NF cottage cheese (I prefer whipped cc by Friendship brand)
** You can also use softened NF cream cheese or NF ricotta cheese)

1/2 tsp. wheat bran (optional -- good fiber source and helps bind ingredients. Not on plan, but insignificant amt.: 1/4 c = 30 cal., 10 carbs)

Using a whisk, mix ingredients together until batter is smooth. Let it stand for a couple of minutes to thicken a bit. Coat botom of non-stick pan with cooking spray. Pour desired amt. of batter into hot pan. Flip cake when underside is lightly browned. Spritz on spray "butter" and top with a little sf/nf/lo carb syrup and you've got yourself a tasty pancake breakfast! Makes about 3 4-inch pancakes . About 150 calories w/o syrup, approx. 5 g. carbs)

Enjoy!
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Old 06-10-2009, 11:02 AM   #4
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Mr. Breakfast's Low-Carb Pancakes (Almond Flour)

Submitted by McBoo

(2 servings) Printable Version


1/2 cup almond flour
1 packet sugar substitute
2 eggs -- beaten ( I use 1/2 cup egg beaters instead)
1/3 cup seltzer water
1 Tablespoon heavy cream (I use unsweeted Vanilla Almond Breeze)
1/4 teaspoon salt
dash of cinnamon
Simply combine all ingredients and cook on a hot, lightly greased griddle or skillet. Serve with sugar free syrups, or cool a bit and use as "bread" with low-carb spreads. (If using with non-sweet toppings, leave out sweetener and cinnamon.)


For more low-carb recipes try Mr Breakfast's Low-Carb Breakfast Index.
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Old 06-10-2009, 11:11 AM   #5
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Pizza Omelette From Eating low with Amy

.5 to .75 c Eggbeaters
2-3 TB Pizza Sauce (Ragu PizzaQuick is 5 carbs per 1/4 c)
1-2 pinches grated parmesan
Spices (basil, oregano, garlic powder, crushed red pepper)
Turkey Bacon or other lean protein topping (optional)
Veggies like onion, green pepper, etc. if dieting

Spray pan with PAM. Add eggbeaters. Cook and flip. Top with pizza sauce, parmesan, spices, and your choice of toppings. Cook until done. Fold or serve flat.

Nutrition:
Nutrition counts will vary depending on what toppings you use, but eggbeaters are very low carb and cal. Ragu PizzaQuick is 5 carbs per 1/4 cup.
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Old 06-10-2009, 11:18 AM   #6
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Hungry Girl Microwave Scramble submitted by Jo

I found this one on Hungry Girl. Quick breakfast that is Medi-compliant!

Egg Beaters Original + The Laughing Cow Light Original Swiss Spreadable Cheese Wedge

PER SERVING (1/2 cup Egg Beaters and 1 cheese wedge): 95 calories, 2g fat, 490mg sodium, 3g carbs, 0g fiber, 2g sugars, 14.5g protein

It's TOO easy. Spray a microwave-safe mug lightly with nonstick spray, and pour in the Egg Beaters. Next, break your cheese wedge into pieces and add them to the mug. Cover the mug and microwave for about a minute. Stir your cheesy egg mixture gently, and return it to the microwave for another 30 - 45 seconds, or until your scramble is just set. Mmmmmm!

This one's so low in calories, you can add a couple of apple wedges on the side - my favorite apple is Jonagold or Ambrosia!


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Old 06-10-2009, 11:22 AM   #7
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Susie's Low Carb Eggs Benedict and Hollandaise Sauce

My husband says this is the best eggs benedict he has ever had...

1 Large Portabello Mushroom
2 oz deli thin honey ham
2 egglands best eggs
4 Tbsp low carb hollandaise sauce, warmed in microwave (recipe below)
2 fresh basil leaves, cut into ribbons
1 tsp grated parmesan cheese

Clean and cut stems out of mushroom. Scoop out gills. Grill 5 minutes on each side until golden brown. Set aside on paper towels to soak up excess moisture.

Put 1/3 cup cool water in a 10 oz microwaveable dish (ramskin sized). Break 2 eggs and put in water being careful not to break the yolks. Take the tip of a sharp knife and gently pierce each yolk (very important to keep the egg from exploding in the microwave). Cook in microwave on high for 70 seconds (this might very depending on the power of your microwave).

Cook honey ham in grill pan until slightly browned on both sides.

Put mushroom on plate. Top with ham, eggs, hollandaise sauce. Season with salt and pepper, and garnish with basil. Serve with sliced tomatoes.



Hollandaise Sauce

1 T Fat free Mayo
1 tsp Dijonnaise
20 sprays of butter spray
1 T nonfat plain greek yogurt
3 squirts lemon juice

Mix ingredients together and warm for 20 seconds in microwave. Adjust ingredients to taste. Also good on eggs, asparagus, or beef.



Cal 230 / fat 10g / carbs 12g / fiber 3g / protein 29 g
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Old 06-10-2009, 11:24 AM   #8
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Egg Cups

Submitted by 145*Goal

Servings: 1

1/4 cup egg whites
1 Jimmy Dean Turkey Sausage
1/2 laughing cow light swiss wedge

DIRECTIONS

Cook sausage for 10 seconds in the microwave. Chop into pieces. Spray muffin tin with pam. Pour egg whites into muffin cup, add chopped sausage and laughing cow cheese. Bake at 375 for ten minutes.

Nutritional Info

Calories: 90
Fat: 3.5
Carbohydrates: 2
Protein: 11
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Old 06-10-2009, 11:32 AM   #9
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Great crustless spinach quiche perfect for the Acute Phase of the Medi-Weightloss Cli

Submitted by Phyllis

Ingredients
10 ounces of frozen chopped spinach
4 ounces of reduced fat cheddar cheese
1/2 tsp. of ground nutmeg
2 cups Egg Beaters®
1/4 cup chopped white onions
Directions
Allow the spinach to thaw and drain out the excess water.
Mix all the ingredients together in a bowl.
Use cooking spray to grease a muffin pan.
Pour the mixture in 1/2 cup portions into the muffin pan.
Bake at 350 degrees for 20 minutes.
Sprinkle with salt and pepper to taste.

Severing size 1/2 Cup
Fat 5g---Calories 110---Protein 12g---Dietary fiber-1g
Carbs 3g
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Old 06-18-2009, 07:47 AM   #10
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Hungry Girl Egg Mug Classics

Get ready, AM chewers. We're giving you a basic egg-scramble recipe (no pan or spatula needed!) and five SIMPLE ways to change it up.

The Easiest Egg Breakfast Ever...

The Egg Mug Classic
PER SERVING (entire mug): 95 calories, 2g fat, 490mg sodium, 3g carbs, 0g fiber, 2g sugars, 14.5g protein -- POINTS® value 2*

Ingredients:
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
One wedge The Laughing Cow Light Original Swiss cheese, cut into pieces

Directions:
Spray a large microwave-safe mug lightly with nonstick spray. Add egg substitute and cheese and stir. Microwave for about a minute. S tir gently, and then microwave for another 30 - 45 seconds, until scramble is just set. Stir and enjoy!

MAKES 1 SERVING



And Now, Variations on a Theme...

Egg Mug Florentine
PER SERVING (entire mug): 107 calories, 2g fat, 575mg sodium, 5g carbs, <0.5g fiber, 2.5g sugars, 15g protein -- POINTS® value 2*

Ingredients:
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
One wedge The Laughing Cow Light Original Swiss cheese, cut into pieces
1/2 cup chopped fresh spinach
1 tsp. Dijonnaise
1 tsp. plain fat-free yogurt
Squirt of lemon juice

Directions:
To make your sauce, stir to combine Dijo nnaise, yogurt, and lemon juice in a small dish. Set aside.

Spray a large microwave-safe mug lightly with nonstick spray. Add just the spinach and microwave for 30 seconds. Blot excess liquid from spinach. Add egg substitute and cheese and stir. Microwave for about a minute. Stir gently, and then microwave for another 30 - 45 seconds, until scramble is just set. Stir, top with sauce, and enjoy!

MAKES 1 SERVING


Egg Mug Burger-rama
PER SERVING (entire mug): 175 calories, 0.5g fat, 995mg sodium, 14g carbs, 4g fiber, 6g sugars, 30g protein -- POINTS® value 3*

(substitute a 95% lean hamburger patty and 1c ketchup and this becomes 5g carbs)

Ingredients:
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
One slice fat-free American cheese, choppe d
One Boca Original Meatless Burger (Vegan)
1 tbsp. ketchup

Directions:
Microwave Boca patty for 1 minute, and then chop into pieces. Spray a large microwave-safe mug lightly with nonstick spray. Add egg substitute, chopped Boca patty, and cheese, and stir. Microwave for about a minute. Stir gently, and then microwave for another 30 - 45 seconds, until scramble is just set. Stir, top with ketchup, and enjoy!

MAKES 1 SERVING



Egg McMuggin'
PER SERVING (entire mug): 174 calories, 3.25g fat, 1,081mg sodium, 9g carbs, 1g fiber, 2.5g sugars, 25g protein -- POINTS® value 4*

(to make this medi friendly, skip the bread)

Ingredients:
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
One wedge The Laughing Cow Light Original Swiss cheese, cut into pieces
1 1/2 oz. (about 3 slices) extra-lean ham, chopped
One-half slice light bread (40 - 45 calories and at least 2g fiber per slice)
1 tbsp. shredded fat-free cheddar cheese

Directions:
Toast bread and cut into cubes. Spray a large microwave-safe mug lightly with nonstick spray. Add bread cubes, egg substitute, cheese wedge pieces, and ham, and stir. Microwave for about a minute. Stir gently, and then top with shredded cheese. Microwave for another 30 - 45 seconds, until scramble is just set. Stir and enjoy!

MAKES 1 SERVING


Egg Mug Lorraine
PER SERVING (en tire mug): 128 calories, 4g fat, 730mg sodium, 3.5g carbs, 0g fiber, 2g sugars, 17.5g protein -- POINTS® value 3*

Ingredients:
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
One wedge The Laughing Cow Light Original Swiss cheese, cut into pieces
1 tbsp. precooked real crumbled bacon (like the kind by Oscar Mayer)
1 tsp. dried minced onion
1/2 tsp. Dijonnaise

Directions:
Spray a large microwave-safe mug lightly with nonstick spray. Add all ingredients and stir. Microwave for about a minute. Stir gently, and then mic rowave for another 30 - 45 seconds, until scramble is just set. Stir and enjoy!

MAKES 1 SERVING


Egg Mug Mexicali
PER SERVING (entire mug): 116 calories, 0.5g fat, 579mg sodium, 5.5g carbs, 1.5g fiber, 1.5g sugars, 21.5g protein -- POINTS® value 2*

Ingredients:
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
1/4 cup frozen ground-beef-style soy crumbles (like the ones by Boca and Morningstar Farms)
2 tbsp. shredded fat-free cheddar cheese
1 tbsp. salsa

Directions:
Spray a large microwave-safe mug lightly with nonstick spray. Add egg substitute, soy crumbles, and cheese, and stir. Microwave for about a minute. Stir gently, and then microwave for another 30 - 45 seconds, until scramble is just set. Stir, top with salsa, and enjoy!

MAKES 1 SERVING

Last edited by SDC2; 06-18-2009 at 07:49 AM..
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Old 07-02-2009, 08:52 AM   #11
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Baked Egg Cups

BAKED EGG CUPS

This makes an easy weekend brunch or quick breakfast.

Ingredients

6 slices of deli ham
6 fresh eggs
1/2 cup 2% shredded cheddar cheese
1 Tbsp chopped chives
salt, pepper, cooking spray

Directions

Preheat oven to 350. Spray 6 cups of a muffin tin with cooking spray. Arrange ham slices so they line the line the muffin cup completely, edges will stick up above the cup. Bake for 10 minutes. Remove from oven and break an egg into each cup, gently breaking yolk Sprinkle with salt and pepper. Return to oven for 10 minutes. Check eggs, if they are done to your liking remove and sprinkle with cheese and chives. If not, continue cooking, checking every minute or so.

Serve immediately. Makes 6 servings.

Nutritional Info
Servings Per Recipe: 6

Amount Per Serving
Calories: 128.1
Total Fat: 7.1 g
Cholesterol: 227.8 mg
Sodium: 525.8 mg
Total Carbs: 1.1 g
Dietary Fiber: 0.0 g
Protein: 14.0 g


Ingredients Used For Nutrition Calculations:
Here are the foods that were used for the nutrition calculations of this recipe.

Number of Servings: 6
Egg, fresh, 6.00 large
Cheddar or Colby Cheese, Low Fat, 0.50 cup, shredded
Ham, extra lean, (5% fat), 6.00 slice (6-1/4" x 4" x 1/16")
Fresh Chives, 1.00 tbsp chopped


NOTE:
You can lower the calories in this recipe by using only the egg whites or using eggbeaters, and by using shredded low fat mozzarella or low fat provolone cheese.
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Old 09-02-2009, 02:36 PM   #12
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Turkey Chorizo

Chorizo is a traditional Mexican sausage. It can be used for a variety of things, but usually is used to scramble with eggs. Enjoy.

1.25 lb lean ground turkey
1.5 Tbsp paprika
.5 Tbsp Chile Powder
1/2 tsp coriander, ground
1/4 tsp cloves, ground
1/4 tsp black pepper, ground
1/2 tsp oregano
1/2 tsp cumin, ground
4-5 cloves garlic, minced
1.5 tsp salt
1/3 cup white vinegar
Cayene Pepper to taste if you like a spicy sausage


Mix spices and garlic in bowl. Add to ground turkey and mix to combine well. Mixture will seem sort of wet and gooey but will absorb overnight. Cover and refrigerate overnight. Cook in skillet, crumbling it up over medium heat. There will be alot of juices at first, but cook that back into the turkey. Use with Scrambled Egg whites for a real breakfast treat.


I plugged the numbers in to a new recipe counter I found and came up with- I am not sure if they are correct, but seem to be.

3oz serving =
8 servings per recipe

Calories 110
Calories from Fat 48
Total Fat 5.3g
Total Carbohydrates 1.5g
Dietary Fiber 0.6g
Protein 14.2g
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Old 09-30-2009, 08:18 PM   #13
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Ok, here is my first contribution to this recipe forum. It is delicious and I’m 99% sure is Medi friendly. If you think otherwise let me know and I’ll make the corrections.

Egg and Canadian Bacon Casserole
  1. 4 oz Canadian bacon
  2. 2 cups Egg beaters fat free
  3. .5 cup Mushrooms
  4. .5 Red Bell Pepper
  5. .5 Green Onions
  6. 10 Jalapeno
  7. 1 Clove of Garlic
  8. 3 Wedges of low fat Laughing cow cheese
  9. 1 ts olive oil
  10. Salt
  11. pepper
  12. Cinnamon
  13. Turmeric
  • Chop all vegetables and brown them in a skillet with 1 ts olive oil.
  • Cut Canadian bacon in little squares and add to the mix.
  • Add a little of the spices in the recipe and pour everything in a bowl.
  • Add the egg substitute and mix them good. At the end cut up the cheese and add to the mix.
  • Spray your pan, pure and cook for 30 minutes at 300 degrees.

I got 10 pieces as you will see the picture below.
I’m new to counting the numbers but I got two different scenarios.
Adding all the numbers from the packages: 583 Calories, 28 Fat, and 11 carbs or 58.3 calories per serving.
This numbers are from ******.com: 789 Calories, 42 Fat, 21 Carbs or 79 Calories per serving.

I hope you all enjoy it.

Andy
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Old 10-01-2009, 11:01 PM   #14
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could i have the pancakes on my 2nd week?

Last edited by sarah135; 10-01-2009 at 11:03 PM..
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Old 10-01-2009, 11:04 PM   #15
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Quote:
Originally Posted by sarah135 View Post
could i have the pancakes on my 2nd week?
Sara,

I'm on my second week also. I'm not sure but I don't think so.
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Old 10-02-2009, 07:13 AM   #16
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These recipe threads are for recipes only. Please use this thread for questions and comments so that others can easily locate recipes without reading through so many posts. Medi Recipe Question And Comments

Thanks!
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Old 10-15-2009, 07:15 PM   #17
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1 minute muffins

Perfect 1-Minute Muffins
1/4 cup flaxmeal
1/2 tsp baking powder
1 tbsp granular Splenda (I like the brown sugar splenda instead)
1/2 tsp ground cinnamon
dash salt
a few drops of vanilla
1 level tbsp sour cream

In a small bowl combine all ingredients with some water to make it an oatmeal like consistency.. Beat it up the best that you can, until you get as many lumps out as possible. Since there isn't any gluten in this muffin, overhandling the batter won't toughen it any. It'll just make it lighter. Spray a single-serving casserole with non-stick spray, then dump in the batter & pop it in the microwave. Nuke for 1 minute. Let it sit for a minute or so and then use a rubber spatula and loosen up around the edges and scoop out. Allow it to cool down & air-dry for a couple of minutes. Then slice it into 2 or 3 slices, depending upon how thick you want your bread..mine come out flat. Calories are 145 for the whole batch but I split into 2 servings and top with PB or preserves etc. You can tinker with the spices to get it to your liking.

I actually chose to double the batch and prefer to bake 6 muffins out of the batch for about 15 min at 350. I used paper muffin liners too. I like the texture when they are baked better than microwaved. Play around a bit and customize it but I LOVE my breakfast now!

THis has been the best breakfast solution to me as I really could care for eggs and feel the oopsie rolls are still to eggy despite playing around with them. My husband & Kids love these muffins!
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Old 10-15-2009, 07:18 PM   #18
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Quote:
Originally Posted by chrislaurie View Post
Perfect 1-Minute Muffins
1/4 cup flaxmeal
1/2 tsp baking powder
1 tbsp granular Splenda (I like the brown sugar splenda instead)
1/2 tsp ground cinnamon
dash salt
a few drops of vanilla
1 level tbsp sour cream

In a small bowl combine all ingredients with some water to make it an oatmeal like consistency.. Beat it up the best that you can, until you get as many lumps out as possible. Since there isn't any gluten in this muffin, overhandling the batter won't toughen it any. It'll just make it lighter. Spray a single-serving casserole with non-stick spray, then dump in the batter & pop it in the microwave. Nuke for 1 minute. Let it sit for a minute or so and then use a rubber spatula and loosen up around the edges and scoop out. Allow it to cool down & air-dry for a couple of minutes. Then slice it into 2 or 3 slices, depending upon how thick you want your bread..mine come out flat. Calories are 145 for the whole batch but I split into 2 servings and top with PB or preserves etc. You can tinker with the spices to get it to your liking.

I actually chose to double the batch and prefer to bake 6 muffins out of the batch for about 15 min at 350. I used paper muffin liners too. I like the texture when they are baked better than microwaved. Play around a bit and customize it but I LOVE my breakfast now!

THis has been the best breakfast solution to me as I really could care for eggs and feel the oopsie rolls are still to eggy despite playing around with them. My husband & Kids love these muffins!
I forgot to mention I got this recipe somewhere online.,,but forget where. It is not my original recipe and I actually took out the one egg the original recipe called for. I don't want to take credit for the recipe, just wanted to share it.
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Old 10-18-2009, 09:57 AM   #19
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I modified the Crustless Spinach Quiche in Post #9 and I LOVE IT!

Crustless Chicken & Broccoli Quiche

2 Cups of Egg Starts (generic Egg Beaters)
1 Cup of Chicken Breast, browned and shredded
1 Cup of Steamed Broccoli
4 oz of RF 4 Cheese Mexican Cheese blend
Pepper (to taste)

Brown the chicken and shred to make 1 full cup
Steam the broccoli - drain thoroughly (you may want to squeeze to get as much extra water out as possible)
Divide the cheese in half.
Using 2 oz of cheese, line the bottom of 12 muffin cups with cheese.
Layer Chicken and Broccoli on top.
Sprinkle with remaining 2 oz of Cheese.
Shake Egg Beaters well and pour to fill cups. Do not overfill as mixture will rise.
Sprinkle with Pepper to taste.
Bake at 350 for 20-30 minutes until a knife inserted into the center comes out clean.
ENJOY!

Makes 12 servings

Nutritional Info (Verify this with your ingredients. I used generic Egg Beaters and Sargento Cheese)
Calories 72.33
Fat 2.87
Chol. 15.17
Sodium 154.75
Carbs 1.83
Fiber .5
Protein 9.86

Photo 1 all dry ingredients
Photo 2 adding the Egg Beaters and Pepper
Photo 3 coming out of the oven
Photo 4 Ready to Eat!

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Old 10-22-2009, 11:55 AM   #20
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that looks delicious Jennifer!!!
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Old 11-01-2009, 12:21 PM   #21
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Quote:
Originally Posted by chrislaurie View Post
Perfect 1-Minute Muffins
1/4 cup flaxmeal
1/2 tsp baking powder
1 tbsp granular Splenda (I like the brown sugar splenda instead)
1/2 tsp ground cinnamon
dash salt
a few drops of vanilla
1 level tbsp sour cream

In a small bowl combine all ingredients with some water to make it an oatmeal like consistency.. Beat it up the best that you can, until you get as many lumps out as possible. Since there isn't any gluten in this muffin, overhandling the batter won't toughen it any. It'll just make it lighter. Spray a single-serving casserole with non-stick spray, then dump in the batter & pop it in the microwave. Nuke for 1 minute. Let it sit for a minute or so and then use a rubber spatula and loosen up around the edges and scoop out. Allow it to cool down & air-dry for a couple of minutes. Then slice it into 2 or 3 slices, depending upon how thick you want your bread..mine come out flat. Calories are 145 for the whole batch but I split into 2 servings and top with PB or preserves etc. You can tinker with the spices to get it to your liking.

I actually chose to double the batch and prefer to bake 6 muffins out of the batch for about 15 min at 350. I used paper muffin liners too. I like the texture when they are baked better than microwaved. Play around a bit and customize it but I LOVE my breakfast now!

THis has been the best breakfast solution to me as I really could care for eggs and feel the oopsie rolls are still to eggy despite playing around with them. My husband & Kids love these muffins!

Do you know the protein content in these muffins? Sounds yummy.
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Old 11-05-2009, 01:36 AM   #22
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*.*More Hungry Girl Egg Mug Recipes*.*

From Hungry Girl come some more Egg Mug recipes for you!

Alright, our "egg mug" recipes are CRAZY-popular. So it only made sense to create -- drumroll, please -- MORE egg mug recipes! People, start your microwaves! Actually, don't. Wait for the eggs...

Pizza! Pizza! Egg Mug

PER SERVING (entire recipe):
134 calories, 3.75g fat, 796mg sodium, 5g carbs, 0.5g fiber, 3g sugars, 18g protein -- POINTS® value 3*

We tried this with mozzarella, too, but The Laughing Cow won out and had the last laugh...

Ingredients:
2 tbsp. canned crushed tomatoes
1/8 tsp. Italian seasoning
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
1 wedge The Laughing Cow Light Original Swiss cheese
6 slices turkey pepperoni (like the kind by Hormel), chopped
1/2 tsp. reduced-fat Parmesan-style grated topping

Directions:
Season crushed tomatoes with Italian seasoning and set aside.

Spray a large microwave-safe mug lightly with nonstick spray. Add egg substitute and cheese wedge, breaking the cheese wedge into pieces as you add it. Microwave for 1 minute.

Stir gently, and then microwave for another 30 seconds.

Mix in seasoned tomatoes and pepperoni. Microwave for another 30 seconds, until scramble is just set.

Stir lightly, and then sprinkle with grated topping. Allow to cool a bit, and then ENJOY!

MAKES 1 SERVING

HG Alternative! If you don't feel like opening a can of tomatoes for just 2 tbsp., you can use some jarred low-fat pizza sauce instead! You can also use a reduced fat/low sodium type of canned tomato,and a powder type of seasoning instead of a salt type. This will drop the sodium count for you.



California Love Mug (this one is not for the acute phase)

PER SERVING (entire recipe):
140 calories, 5g fat, 506mg sodium, 7g carbs, 2g fiber, 3g sugars, 16.5g protein -- POINTS® value 3*


Avocado rocks...
Along with veggies 'n eggs --
Swirled with creamy Swiss!
- haiku by Hungry Girl


Ingredients:
1/2 cup chopped fresh spinach
1/2 cup sliced mushrooms
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
2 tbsp. diced tomatoes
1 wedge The Laughing Cow Light Original Swiss cheese
2 tbsp. diced avocado (not for acute phase!)

Directions:
Spray a large microwave-safe mug lightly with nonstick spray. Add spinach and mushrooms, and microwave for 1 - 2 minutes, until softened.

Blot any excess moisture from the veggies. Add egg substitute, tomatoes, and cheese wedge, breaking the cheese wedge into pieces as you add it. Microwave for 1 minute.

Stir gently, and then microwave for an additional 45 - 60 seconds, until scramble is just set.

Lightly stir, and allow to cool slightly. Top with avocado and eat up!

MAKES 1 SERVING



It's All Greek to Me Egg Mug
PER SERVING (entire recipe): 117 calories, 2g fat, 459mg sodium, 8g carbs, 1g fiber, 3g sugars, 16g protein -- POINTS® value 2*

We thought about calling it "My Big Fat Greek Egg Mug," but egg mugs are surprisingly sensitive. (Sheesh!)

Ingredients:
1/2 cup chopped fresh spinach
1/4 cup chopped red onion
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
2 tbsp. diced tomatoes
2 tbsp. crumbled reduced-fat feta cheese
1/2 tbsp. chopped fresh basil

Directions:
Spray a large microwave-safe mug with nonstick spray. Add spinach and onion, and microwave for 1 - 2 minutes, until softened.

Blot any excess liquid from veggies. Add egg substitute and microwave for 1 minute.

Stir gently. Add all other ingredients and lightly stir. Return to microwave for 45 - 60 seconds, until scramble is just set.

Gently stir, and then allow to cool slightly. Dig in!

MAKES 1 SERVING


Egg Mug Awareness: A Must-Read Guide

Some tips and tricks for your egg mug fix...


1. Don't worry if the contents of your mug expand and rise to crazy-high heights while in the microwave. This is okay and expected. They'll calm down after you're done nuking them.

2. Our egg mug recipes are 100000% guilt-free. Sometimes we eat two at a time. Sometimes we pair one with a lovely Fuji. Just sayin'...

3. On the go? Wrap your microwave-made scramble in a high-fiber tortilla or stuff it inside a Sandwich Thin. Mmmmm!!!

4. Brush up on Hungry Girl history. Check out our original egg mug email -- packed with SIX MORE nukeable scrambles.

Here is the original email...
Hungry Girl - Thursday Newsletter



Jo

Last edited by Desert-Rose7; 11-05-2009 at 01:37 AM..
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Old 11-05-2009, 06:08 AM   #23
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From Hungry Girl...

Alright, our "egg mug" recipes are CRAZY-popular. So it only made sense to create -- drumroll, please -- MORE egg mug recipes! People, start your microwaves! Actually, don't. Wait for the eggs...

Pizza! Pizza! Egg Mug

PER SERVING (entire recipe): 134 calories, 3.75g fat, 796mg sodium, 5g carbs, 0.5g fiber, 3g sugars, 18g protein -- POINTS® value 3*

We tried this with mozzarella, too, but The Laughing Cow won out and had the last laugh...



Ingredients:
2 tbsp. canned crushed tomatoes
1/8 tsp. Italian seasoning
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
1 wedge The Laughing Cow Light Original Swiss cheese
6 slices turkey pepperoni (like the kind by Hormel), chopped
1/2 tsp. reduced-fat Parmesan-style grated topping

Directions:
Season crushed tomatoes with Italian seasoning and set aside.

Spray a large microwave-safe mug lightly with nonstick spray. Add egg substitute and cheese wedge, breaking the cheese wedge into pieces as you add it. Microwave for 1 minute.

Stir gently, and then microwave for another 30 seconds.

Mix in seasoned tomatoes and pepperoni. Microwave for another 30 seconds, until scramble is just set.

Stir lightly, and then sprinkle with grated topping. Allow to cool a bit, and then ENJOY!

MAKES 1 SERVING

HG Alternative! If you don't feel like opening a can of tomatoes for just 2 tbsp., you can use some jarred low-fat pizza sauce instead!



California Love Mug


PER SERVING (entire recipe): 140 calories, 5g fat, 506mg sodium, 7g carbs, 2g fiber, 3g sugars, 16.5g protein -- POINTS® value 3*


Avocado rocks...
Along with veggies 'n eggs --
Swirled with creamy Swiss!
- haiku by Hungry Girl



Ingredients:
1/2 cup chopped fresh spinach
1/2 cup sliced mushrooms
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
2 tbsp. diced tomatoes
1 wedge The Laughing Cow Light Original Swiss cheese
2 tbsp. diced avocado

Directions:
Spray a large microwave-safe mug lightly with nonstick spray. Add spinach and mushrooms, and microwave for 1 - 2 minutes, until softened.

Blot any excess moisture from the veggies. Add egg substitute, tomatoes, and cheese wedge, breaking the cheese wedge into pieces as you add it. Microwave for 1 minute.

Stir gently, and then microwave for an additional 45 - 60 seconds, until scramble is just set.

Lightly stir, and allow to cool slightly. Top with avocado and eat up!

MAKES 1 SERVING



It's All Greek to Me Egg Mug


PER SERVING (entire recipe): 117 calories, 2g fat, 459mg sodium, 8g carbs, 1g fiber, 3g sugars, 16g protein -- POINTS® value 2*

We thought about calling it "My Big Fat Greek Egg Mug," but egg mugs are surprisingly sensitive. (Sheesh!)



Ingredients:
1/2 cup chopped fresh spinach
1/4 cup chopped red onion
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
2 tbsp. diced tomatoes
2 tbsp. crumbled reduced-fat feta cheese
1/2 tbsp. chopped fresh basil

Directions:
Spray a large microwave-safe mug with nonstick spray. Add spinach and onion, and microwave for 1 - 2 minutes, until softened.

Blot any excess liquid from veggies. Add egg substitute and microwave for 1 minute.

Stir gently. Add all other ingredients and lightly stir. Return to microwave for 45 - 60 seconds, until scramble is just set.

Gently stir, and then allow to cool slightly. Dig in!

MAKES 1 SERVING




Egg Mug Awareness: A Must-Read Guide

Some tips and tricks for your egg mug fix...

1. Don't worry if the contents of your mug expand and rise to crazy-high heights while in the microwave. This is okay and expected. They'll calm down after you're done nuking them.

2. Our egg mug recipes are 100000% guilt-free. Sometimes we eat two at a time. Sometimes we pair one with a lovely Fuji. Just sayin'...

Last edited by SDC2; 11-05-2009 at 06:13 AM..
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Old 12-05-2009, 09:23 AM   #24
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Quote:
Originally Posted by QueenCityDiva View Post
I modified the Crustless Spinach Quiche in Post #9 and I LOVE IT!

Crustless Chicken & Broccoli Quiche

2 Cups of Egg Starts (generic Egg Beaters)
1 Cup of Chicken Breast, browned and shredded
1 Cup of Steamed Broccoli
4 oz of RF 4 Cheese Mexican Cheese blend
Pepper (to taste)

Brown the chicken and shred to make 1 full cup
Steam the broccoli - drain thoroughly (you may want to squeeze to get as much extra water out as possible)
Divide the cheese in half.
Using 2 oz of cheese, line the bottom of 12 muffin cups with cheese.
Layer Chicken and Broccoli on top.
Sprinkle with remaining 2 oz of Cheese.
Shake Egg Beaters well and pour to fill cups. Do not overfill as mixture will rise.
Sprinkle with Pepper to taste.
Bake at 350 for 20-30 minutes until a knife inserted into the center comes out clean.
ENJOY!

Makes 12 servings

Nutritional Info (Verify this with your ingredients. I used generic Egg Beaters and Sargento Cheese)
Calories 72.33
Fat 2.87
Chol. 15.17
Sodium 154.75
Carbs 1.83
Fiber .5
Protein 9.86

Photo 1 all dry ingredients
Photo 2 adding the Egg Beaters and Pepper
Photo 3 coming out of the oven
Photo 4 Ready to Eat!

I tried this recipe and loved it! I substituted Lean Turkey sausage crumbles and Southwest Egg Beaters this past time and can't get enough.. Thank you for this recipe!
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Old 12-06-2009, 06:44 AM   #25
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Quote:
Originally Posted by SDC2 View Post
Submitted by McBoo

(2 servings) Printable Version


1/2 cup almond flour
1 packet sugar substitute
2 eggs -- beaten ( I use 1/2 cup egg beaters instead)
1/3 cup seltzer water
1 Tablespoon heavy cream (I use unsweeted Vanilla Almond Breeze)
1/4 teaspoon salt
dash of cinnamon
Simply combine all ingredients and cook on a hot, lightly greased griddle or skillet. Serve with sugar free syrups, or cool a bit and use as "bread" with low-carb spreads. (If using with non-sweet toppings, leave out sweetener and cinnamon.)


For more low-carb recipes try Mr Breakfast's Low-Carb Breakfast Index.
I was on a hunt yesterday for creating these pancakes and was having trouble finding almond flour (I am in East Orlando- shopping at Publix). I did, however, run across "All Natural Sugar Free Pancake and Waffle Mix" by Maple Grove Farms of Vermont.
Serv. Size: 1/3 cup (dry mix)
Calories: 120
Carbs (Net): 6

It calls for 2 eggs and 3 tsp. of oil per cup of mix
After calculating it out, 1 (4" pancake) is approx. 60 cal/3 carbs.
I made them this morning with a hint of pumpkin pie spice/Imitation Vanilla Butter & Nut extract- DELISH! I had 1 pancake with a turkey sausage- very filling and low cal/carb!
I also used the recommended Vermont Sugar Free brand syrup (made by same company).. what a wonderful treat on a chilly Sunday morning
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Old 01-22-2010, 06:00 AM   #26
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One Minute Flax Meal Muffin!

I finally got some flax meal and made this muffin that is very popular on the main thread of LCF! I am in love with these! What an awesome and easy breakfast!

Serving Size: 1

1/4 cup flax meal
1/2 teaspoon baking powder
1 packet splenda packet (I use stevia)
1 teaspoon cinnamon
1 large egg
1 teaspoon butter (I use coconut oil)

Put the dry ingredients in a coffee mug.

Stir.

Then add the egg and the butter. Mix.

Microwave 1 minute (or more). Take out. slice, butter, eat.

A smear of Cream cheese would go nicely, too.

Notes: 11.1 total carbs, 8.8 fiber, for 2.3 net carbs.

The shape of this can be changed by making it in a bowl.

It can be "toasted" once it's cooked.

The cinnamon and splenda can be replaced with SF favorings, adjust to your liking.

Per serving: 235 Calories; 18g Fat (63% calories from fat); 12g Protein; 11g Carbohydrate; 223mg Cholesterol; 284mg

Here is a page link with all kinds of variations too: http://www.lowcarbfriends.com/bbs/lo...in-recipe.html
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Old 02-04-2010, 08:04 AM   #27
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Reduced Fat Flaxseed Muffins

I agree with Robyn, these are really good! I modified them a bit to make them lower calorie and lower fat...


Serving Size: 1

1/4 cup flax meal
1/2 teaspoon baking powder
1 packet splenda packet (I use stevia)
1 teaspoon cinnamon
1/4 cup eggbeaters
1 teaspoon Promise fat free margerine spread

Put the dry ingredients in a coffee mug.

Stir.

Then add the egg and Promise. Mix.

Microwave about 90 seconds. Take out. slice, butter, eat.

A smear of Cream cheese would go nicely, too.

The shape of this can be changed by making it in a bowl.

It can be "toasted" once it's cooked.

The cinnamon and splenda can be replaced with SF favorings, adjust to your liking.

Per serving: 152 calories/ 9g fat/ 9g carbs/ 8g fiber/ 12g protein
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Old 02-14-2010, 11:53 AM   #28
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Thanks for all your recipes! This helped me a lot! Kudos to all!
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Old 05-08-2010, 09:16 AM   #29
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Thank you for this recipe. I'm new on this site signed up last week and made breakfast this morning!! I'm in the middle of my fourth week!
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Old 06-15-2010, 02:18 PM   #30
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Start Date: 12/19/08 in Wellness since 09/03/2009
These recipe threads are for recipes only. Please use the thread below for questions and comments so that others can easily locate recipes without reading through so many posts.

Medi Recipe Question And Comments

Thanks!

Jo
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