Per serving: 184 calories, 2g fat, 870mg sodium, 26g carbs, 6g fiber, 3g sugar, 20g protein
1 light English muffin
1 slice extra-lean ham
1 slice fat-free American cheese
1/4 cup fat-free liquid egg substitute
Toast English muffin. Cook egg substitute over medium-high heat in a pan sprayed with nonstick spray. Place cheese on the bottom half of the muffin, followed by the egg, ham, and then muffin top.
Makes 1 serving.
Thursday, August 14, 2008
Smokin' Salmon Cream Cheese Roll-ups
Per serving: 239 calories, 5.5g fat, 1475mg sodium, 28g carb, 9.5g fiber, 3g sugar, 24g protein
1 medium low-fat flour tortilla (about 110 cals with at least 6g fiber)
2 1/2 ounces smoked salmon
2 tbsp fat-free cream cheese
2 tbsp chopped red onions
2 slices tomato, halved
Heat tortilla in microwave until slightly warm. Spread cream cheese evenly on top of tortilla. Place salmon in the middle. Top with tomatoes and onions. Wrap it up by folding in tortilla sides and then roll up from the bottom.
Makes 1 serving.
1 medium low-fat flour tortilla (about 110 cals with at least 6g fiber)
2 1/2 ounces smoked salmon
2 tbsp fat-free cream cheese
2 tbsp chopped red onions
2 slices tomato, halved
Heat tortilla in microwave until slightly warm. Spread cream cheese evenly on top of tortilla. Place salmon in the middle. Top with tomatoes and onions. Wrap it up by folding in tortilla sides and then roll up from the bottom.
Makes 1 serving.
Faux-Fried Green Tomatoes
Per serving: 140 calories, 1.5g fat, 699mg sodium, 34g carbs, 12g fiber, 7g sugars, 8g protein
1 medium green (unripe) tomato, cut into 1/2-inch slices
1/3 cup Fiber One bran cereal (original), ground to a breadcrumb-like consistency
1 1/2 tbsp. cornmeal
2 tbsp. fat-free liquid egg substitute
2 tbsp. low-fat milk
1/4 tsp. seasoned salt
1/8 tsp. garlic powder
1/8 tsp. onion powder
dash salt and pepper
Preheat the oven to 400 degrees. Combine the ground cereal, cornmeal and spices in a sealable container or plastic bag. (For a more flavorful coating, add extra spices.) Pour the egg substitute into a small dish. Pour the milk into another small dish. Dip a tomato slice in the milk, and place it in the cereal/cornmeal mixture. Seal the container or bag, and shake until the slice is coated. Remove the slice and set aside, and then repeat with the remaining slices.
Next, repeat this entire process using the egg substitute in place of the milk, coating your tomato slices with the crumb mixture a second time. (Before coating the slices in crumbs again, give 'em a shake so they're not dripping with excess egg substitute.)
Place the double-coated slices on a baking sheet sprayed with nonstick spray. Pop 'em in the oven for 15 - 20 minutes, flipping the slices about halfway through cooking. Tomatoes are done when the outsides are nice and crispy. Enjoy!
Makes 1 serving.
1 medium green (unripe) tomato, cut into 1/2-inch slices
1/3 cup Fiber One bran cereal (original), ground to a breadcrumb-like consistency
1 1/2 tbsp. cornmeal
2 tbsp. fat-free liquid egg substitute
2 tbsp. low-fat milk
1/4 tsp. seasoned salt
1/8 tsp. garlic powder
1/8 tsp. onion powder
dash salt and pepper
Preheat the oven to 400 degrees. Combine the ground cereal, cornmeal and spices in a sealable container or plastic bag. (For a more flavorful coating, add extra spices.) Pour the egg substitute into a small dish. Pour the milk into another small dish. Dip a tomato slice in the milk, and place it in the cereal/cornmeal mixture. Seal the container or bag, and shake until the slice is coated. Remove the slice and set aside, and then repeat with the remaining slices.
Next, repeat this entire process using the egg substitute in place of the milk, coating your tomato slices with the crumb mixture a second time. (Before coating the slices in crumbs again, give 'em a shake so they're not dripping with excess egg substitute.)
Place the double-coated slices on a baking sheet sprayed with nonstick spray. Pop 'em in the oven for 15 - 20 minutes, flipping the slices about halfway through cooking. Tomatoes are done when the outsides are nice and crispy. Enjoy!
Makes 1 serving.
So Good Sausage Gravy and Biscuits
Per serving: 235 calories, 5.5g fat, 725mg sodium, 34g carbs, 9g fiber, 1g sugar, 17g protein
1 meatless sausage-style breakfast patty
1 light english muffin
1/2 cup unsweetened Original Almond Breeze
4 tsp whole-wheat flour
dash of salt and pepper
dash of onion and garlic powder
Prepare breakfast patty according to package directions. Once cool enough to handle, cut the patty into small, crumbl-sized pieces and set aside. To make gravy, combine Almond Breeze, flour, and seasoning. Place gravy and sausage crumbles in small pot and heat stovetop over medium-high flame. Bring to a boil, stirring constantly. Once it reaches a boil, reduce heat to medium and continue cooking and stirring for 1-2 minutes, until gravy thickens. Remove from heat. Season gravy generously with additional spices. Separate the english muffin into halves and warm in the microwave. Pour gravy over the top and enjoy!
Makes 1 serving.
1 meatless sausage-style breakfast patty
1 light english muffin
1/2 cup unsweetened Original Almond Breeze
4 tsp whole-wheat flour
dash of salt and pepper
dash of onion and garlic powder
Prepare breakfast patty according to package directions. Once cool enough to handle, cut the patty into small, crumbl-sized pieces and set aside. To make gravy, combine Almond Breeze, flour, and seasoning. Place gravy and sausage crumbles in small pot and heat stovetop over medium-high flame. Bring to a boil, stirring constantly. Once it reaches a boil, reduce heat to medium and continue cooking and stirring for 1-2 minutes, until gravy thickens. Remove from heat. Season gravy generously with additional spices. Separate the english muffin into halves and warm in the microwave. Pour gravy over the top and enjoy!
Makes 1 serving.
Kickin' Key Lime Pie Martini
Per serving: 129 calories, 0g fat, 21mg sodium, 7g carb, 0g fiber, 4g sugar, 0g protein
1.5 oz lime-flavored vodka
1 oz Torani Sugar Free Vanilla Syrup
2 tbsp pineapple juice
1 tbsp lime juice
1 tbsp Cool Whip Free
Place all ingredients in a martini shaker with 1 cup crushed ice. Shake thoroughly and strain into a martini glass to enjoy!
Makes 1 serving.
1.5 oz lime-flavored vodka
1 oz Torani Sugar Free Vanilla Syrup
2 tbsp pineapple juice
1 tbsp lime juice
1 tbsp Cool Whip Free
Place all ingredients in a martini shaker with 1 cup crushed ice. Shake thoroughly and strain into a martini glass to enjoy!
Makes 1 serving.
Mounds Bar Martini
Per serving: 112 calories, 0g fat, 80mg sodium, 2.5g carb, 0.5g fiber, 1.5g sugar, 1.0g protein
3 oz vodka (80 proof)
1 packet Diet Swiss Miss Hot Cocoa Mix (25 calorie one)
2 oz Torani Sugar Free Coconut Syrup
2 tbsp Fat Free Reddi-whip
Fill a martini shaker halfway with crushed ice. Combine cocoa mix with 2 oz hot water and mix well. Then add 2 oz cold water and pour mixture into th eshaker. Add vodka, syrup, and Reddi-whip, and cover to top of the shaker. Shake for a minute, then strain into 2 martini glasses. Enjoy!
Makes 2 servings.
3 oz vodka (80 proof)
1 packet Diet Swiss Miss Hot Cocoa Mix (25 calorie one)
2 oz Torani Sugar Free Coconut Syrup
2 tbsp Fat Free Reddi-whip
Fill a martini shaker halfway with crushed ice. Combine cocoa mix with 2 oz hot water and mix well. Then add 2 oz cold water and pour mixture into th eshaker. Add vodka, syrup, and Reddi-whip, and cover to top of the shaker. Shake for a minute, then strain into 2 martini glasses. Enjoy!
Makes 2 servings.
Orange Creamsicle Martini
Per serving: 109 calories, 0g fat, 69mg sodium 2.5g carb, 0g fiber, 0.5g sugar, 0g protein
4 oz. diet orange soda, room temperature
1.5 oz. orange-flavored vodka
1.5 oz. Torani Sugar Free Vanilla Syrup
1 tbsp. Cool Whip Free
Place all ingredients in a martini shaker. Stir with a spoon until the mixture is mostly lump-free. Add about I cup of crushed ice and stir until mixture is cold. Then strain into a large martini glass and enjoy!
Makes 1 serving.
4 oz. diet orange soda, room temperature
1.5 oz. orange-flavored vodka
1.5 oz. Torani Sugar Free Vanilla Syrup
1 tbsp. Cool Whip Free
Place all ingredients in a martini shaker. Stir with a spoon until the mixture is mostly lump-free. Add about I cup of crushed ice and stir until mixture is cold. Then strain into a large martini glass and enjoy!
Makes 1 serving.
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