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Recipes: Breakfast Oat Bran Yumm Yumm
Hate Egg Whites? Here’s a breakfast for you Cook Oat Bran according to package directions. You will probably cook it for 2 minutes, stir, and cook it for a minute more. Make sure you use a big bowl, or it will overcook. Let it cool, and then stir in the whey powder, ½ scoop at a time. Add the crystal light, about ½ the package depending on how sweet you want it. Stir it all together, it’s thick. It’s an acquired taste, but it’s different than egg whites and oat meal every day.
Oatmeal Pancake
Raw Egg Whites (however many you eat) Blend all ingredients until smooth. Pour into non-stick skillet sprayed with Pam. Cook over medium heat until one side is done. Flip and cook the other side. You could use a little sugar free syrup if you want. Once you get to your goal weight you could blend in some strawberries or blueberries as well. I used to eat this every day. Note: It works best with 4 egg whites for every half cup of oatmeal. If your portion of eggs is larger than that, you may want to have the additional eggs cooked on the side, or blend in a scoop of vanilla whey.
Turkey “sausage” patties 1
pound Ground Turkey Breast Mix thoroughly in a bowl until spices are evenly disbursed. Pattie into 3-4 patties (depending on your protein portion size) and cook on the Foreman Grill or under the broiler until brown so fat can drip. These also freeze very well so you can wrap them individually in foil and cook as needed. Serve with potatoes.
Grit Cakes ½
cup grits Mix grits and egg whites together in blender. Bring 3 cups of water to a boil. Add blended ingredients to water and reduce heat. Stir almost constantly until mixture thickens. Pour onto a plate and let sit for 10 minutes. Top with 1 t sugar free maple syrup. (can be made the night before and reheated in the oven or microwave.)
Power Muffins w/apples (12 muffins) 2
cups rolled oats Preheat oven to 375 degrees. Combine all ingredients and beat with an electric mixer for two minutes. Pour into non-stick muffin pans. Bake for 15-20 minutes. Can be stored in zipper bags in refrigerator and reheated in microwave for 20-30 seconds.
Power Muffins w/carrots (3-4 muffins) 6
egg whites Preheat oven to 350 degrees. Combine all ingredients until well blended. Drop by ¼ cups onto a non stick baking sheet. Bake for 10 minutes or until lightly brown.
Flax Banana Bread ½
cup splenda for baking Pre-heat oven to 350 degrees and spray a 8x4 inch loaf pan with cooking spray. In a large bowl combine splenda, buttermilk, egg and oil. Whisk until smooth. In another bowl combine flour, flaxseed, baking powder and baking soda and slat. Add liquid ingredients to dry ingredients and stir until just blended. Fold in banana and walnuts. Pour mixture into the pan and bake for 40-50 minutes or until a knife inserted into the middle comes out clean. Remove to a wire rack and cool.
No-toast French Toast 4
egg whites Beat eggs, water and vanilla together. Add cinnamon to taste. Pour mixture into a small fry pan coated with butter flavored cooking spray. As eggs begin to cook, keep pushing them to the center, as you would an omelet. When there in no more egg mixture to push, flit it over and cook through. Transfer to plate and add buter spray and sugar free maple syrup. This tastes so good you’ll never miss the bread!
Mushroom, Egg and Cheese Casserole (8 servings) 3
cups fat free cheddar cheese, shredded Preheat oven to 350 degrees. Lightly spray 9x13 baking pan with nonfat cooking spray. In large bowl mix cheeses. Sprinkle half of the cheese onto the bottom of the baking dish. Lightly spray a non-stick skillet with non-fat cooking spray, heat over medium high heat. Add mushrooms, green onion, and pepper, cook until veggies are tender and soft. Spread veggies over cheese in prepared dish, top with remaining cheese. In large bowl, combine flour, milk, eggs and salt and pepper. Pour over top of cheese in baking dish. Bake in preheated oven 35-40 minutes, until mixture is set and lightly browned. Let stand at room temperature 10-15 minutes before serving.
Breakfast Loaf to Go
1/3 cup oat bran Mix all ingredients together and bake at 350 degrees for 30 minutes. Make the night before, it’s great on the run.
Crustless Zucchini and cheddar quiche 1
½ T canola oil Preheat oven to 350. Sautee onions, peppers and mushrooms in oil for 2-3 minutes, then add zucchini and sautee for 5 more minutes. Beat eggs, milk and seasonings together. Place zucchini mixture in a 10 inch glass pie pan. Pour egg mixture over zucchini mixture, sprinkle with fat free parmesan cheese and top with sliced cheese. Bake for 45-50 minutes, or until edges are brown and eggs are set in the middle.
Southwestern Scrambled Eggs Spray a nonstick pan with better flavored Pam and place over medium-high heat. Add an ounce of sliced mushrooms and an ounce of chopped spinach and an ounce of diced tomato. Cook for two minutes. Then add 4 egg whites and one whole egg. Scramble until the eggs are cooked through. Than add a spoonful of low fat sour cream. Put on a place and top with low sodium salsa.
Mexican Omelet In a medium bowl, whisk together 4 egg whites and one egg, pepper, ¼ t chili powder and 1/8 t cumin. Pour the mixture into a nonstick omelet pan coated with cooking spray. Stir gently until the omelet sets, then add 2 tablespoons of salsa and 2 slices of fat free cheddar cheese. Fold in half and continue cooking until the cheese melts a bit and the eggs are cooked.
Spicy Breakfast Bowl Spray a pan with non fat cooking spray. Brown potato and onions until the potato is tender. While browning, add cayenne and black pepper. Set aside in a big bowl. Scramble the egg whites and egg and add a couple pinches of dill weed. When the eggs are done, mix them with the potato and onion. Additions: Spoonful of ketchup or salsa and sour cream.
Vegetables
Cucumber Salad
3, 4 or 5 Cucumbers (I like English Cucumbers, they are seedless and in
a wrapper) Peel cucumbers and slice them very thin. Clean and cut onion and peppers. Cut them thick or thin, whatever you prefer. Layer ingredients into a bowl, place a layer of cucumbers, then onion then peppers etc. Pour Red Wine Vinegar all across it, sprinkle garlic powder and equal or that. Place lid on bowl and shake it up real good. Put it in the fridge and let it chill for a few hours. Before you eat it, shake it again. The vinegar will combine with the seasonings and water from the vegetable to form a syrupy like dressing. It’s so good!!!
Grilled Portabella Mushrooms
2-3 Portabella Mushroom Caps 2 Ways to do this-One, use the George Forman grill, or Place the caps under the broiler. Either way, Portabella caps are a thick, meaty type mushroom that compliments any meal. If you place them on the Forman Grill, spray it first and cook the mushrooms for about 5 minutes, I like to flip the over halfway through so I can criss-cross my grill marks. Under the broiler, spay the broiler pan and line the caps on the pan, each side should take about 3 minutes, depending on how crispy you want them.
Potatoes and Such
French Fries Wash 3-4 potatoes and cook them in the microwave until tender. Let them cool and then cut them into strips or wedges, whichever you prefer. Pre-heat the broiler on oven. Spray a baking sheet with Pam, even better, use a baking stone, they will get crispier. Place the cut up potatoes in a single layer across the sheet, skin side down and season with Mrs. Dash table blend, or chili powder, any seasoning will work fine, as long as there is no sugar or salt in the ingredients. Place under the broiler for about 5-8 minutes, until brown and crispy. Remove from oven and measure out your portion size, save the remaining for future meals. Cooking the potatoes in the microwave first saves time in the oven and makes them crispy on the outside and soft in the middle.
Sweet Potatoes Thoroughly wash 2-3 sweet potatoes and place in a brown paper bag. Wet the outside of the bag with water, not to soak it, just moisten it. Place the bag in the microwave for about 12 minutes. Turn over and cook another 12 minutes. Let the potatoes cool and store in the fridge until ready to eat. Eat them cold with cinnamon and equal if you prefer.
Soups and Salads Taco Salad 1
pound Ground Turkey Breast Spray a non-stick skillet with Pam and heat to medium. Place the diced onion in the pan and the turkey and begin to brown over medium heat, sprinkle the cumin over it, I’m guessing 1-2 tablespoons, depending on your taste. Sprinkle about 1 teaspoon cinnamon into it; continue to brown the turkey until cooked through. Drain and rinse the turkey in a colander. Let it cool and prepare your salad with lettuce and cucumber. You could throw in a little tomato, but not a lot. If you have carbs in this meal, stir your rice portion into your turkey portion and put it on the salad, if no carbs in this meal, just the turkey. Drizzle with vinegar and sprinkle with equal. You’ll never miss the high fat beef and high sodium taco seasoning.
Chicken and Rice Soup In a small sauce pan mix one can low sodium chicken broth; a sliced, grilled chicken breast; a portion of cooked brown rice, and a cup of frozen veggies. Simmer over medium heat for about 10 minutes.
Turkey and Black Bean Stew 1
pound of ground turkey Brown and drain ground turkey and set aside. Spray a large pot or dutch oven with Pam and get it hot. Add the celery, onion and garlic. Let it cook until onion is tender, about 4 minutes. Then add the turkey, beans, corn and salsa. Stir it up and let it simmer for about 30 minutes. Season with your favorite Mrs. Dash, Hot sauce (I like Frank’s red pepper sauce) and Pepper. If you want it more like soup, add water. This meal would count as a protein, carb and vegetable. You can add more veggies if you want, get creative. Sometimes I put peppers in it at the beginning along with the onion. Mushrooms should not be added until the end, unless you like them soft.
Chicken and Black Bean Stew 1
pound of cooked, shredded chicken Spray a large pot or dutch oven with Pam and get it hot. Add the celery, onion and garlic. Let it cook until onion is tender, about 4 minutes. Then add the chicken, beans, corn and salsa. Stir it up and let it simmer for about 30 minutes. Season with your favorite Mrs. Dash, Hot sauce (I like Frank’s red pepper sauce) and Pepper. If you want it more like soup, add water. This meal would count as a protein, carb and vegetable. You can add more veggies if you want, get creative. Sometimes I put peppers in it at the beginning along with the onion. Mushrooms should not be added until the end, unless you like them soft.
Easy egg-white salad potatoes Boil 6-8 eggs and let cool. After cooled, remove shells from eggs, cut eggs in half lengthwise and remove yolks. Place white in a bowl along with 1 T fat free mayo and ½ T mustard. Mash with a form until evenly distributed. Heat a baked potatoes and cut in helf. Spoon egg mixture onto each side of the potato.
Seafood Tuna Cakes 2
Cans of Tuna Make into patties and cook in a non stick skillet. Let them get brown on each side, like a crab cake. Very good. Burgers and Meats Turkey Burgers 1
pound Ground Turkey Breast Mix thoroughly in a bowl until spices are evenly disbursed. Pattie into 3-4 patties (depending on your protein portion size) and cook on the Foreman Grill or under the broiler until brown so fat can drip. Serve over a salad or with brown rice, or with the “French fries”.
Balsamic Roast Pork Tenderloins 4
½ pounds pork tenderloins (2 packages with 2 tenderloins in each
package) Preheat oven to 500 degrees. Trim all visible fat and connective tissue off tenderloins with a sharp knife. Place tenderloins on a non stick cookie sheet with a rim. Coat tenderloins in a few tablespoons balsamic vinegar, rubbing vinegar into meat. Drizzle tenderloins with extra-virgin olive oil, just enough to coat. Cut small slits into meat and disperse chunks of cracked garlic cloves into meat. Combine pepper with rosemary and thyme and rub into meat. Roast in hot oven 20-30 minutes. Let meat rest, transfer to a carving board, slice and serve. 10 servings.
Meatloaf 1
½ pounds ground turkey breast Preheat oven to 350 degrees. Combine all ingredients in a large bowl, mix well. Form into a loaf and place on a foil lined roasting pan. Bake for 45 minutes to an hour, or until no longer pink in the middle. Let stand 10 minutes before slicing.
Jamaican Jerk Chicken ¼
cup scallions
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