Egg, Bacon & Cheese Breakfast Sandwich

(makes 1 servings)

Ingredients:

• 3 large egg whites


• 1 multigrain English muffin


• 1 oz Canadian bacon, cooked


• 1 slice (1 oz) low-fat sharp Cheddar cheese


• 1 cup fresh blueberries

Preparation:

• Scramble egg whites and place on half of toasted English muffin. Add Canadian bacon and cheese and top with muffin half. Serve with blueberries and 1 cup green tea or coffee.

Make 1 Servings:

Weight loss recipes Amount Per Serving : 380 Calories, 29 g Protein, 55 g Carbohydrates, 8 g Dietary Fiber, 7 g Fat, 3 g Saturated Fat, 871 mg Sodium

Potato and Greens Frittata

(makes 6 servings)

Ingredients:

• 1½ Tbsp. olive oil
  
  


• 2 large sweet onions, thickly sliced
  
  


• 1 tsp. coarse salt
  
  


• ¼ tsp. ground black pepper
  
  


• 2 tsp. balsamic vinegar
  
  


• 1¼ C cubed ( ½”) cooked potatoes
  
  


• ¾ C cooked greens, such as mustard or kale, chopped
  
  


• 2 slices bacon, cooked and crumbled (optional)
  
  


• 8 large eggs, beaten
  
  

Preparation:

• Preheat the oven to 350 degrees F. Heat olive oil in 10” ovenproof skillet over medium heat then add onion, ½ tsp. of the salt, and ⅛ tsp. of the ground pepper. Cook, turning onions with tongs for 10 minutes until well browned. Sprinkle with vinegar and cook for 1 minute longer.
  
  


• Add potatoes, greens, bacon (if using) and remaining salt and pepper. Pour eggs over vegetables and stir to blend. Cook over medium heat for 3 minutes or until the mixture begins to set.
  
  


• Place skillet in oven and bake until eggs are set (about 15 minutes). Let stand 5 minutes, then invert onto a platter. Cut into wedges to serve.
  
  

Make 6 Servings:

Weight loss recipes Amount Per Serving : 214 Calories, 11 g Protein, 18 g Carbohydrates, 2 g Dietary Fiber, 5.5 g Fat, 3 g Saturated Fat, 558 mg Sodium

Turkey Bacon Omelet

(makes 2 servings)

Ingredients:

• 6 sun-dried tomato halves
  
  


• 2 plum tomatoes, quartered lengthwise and thinly sliced
  
  


• 2 thin strips turkey bacon, cooked and crumbled
  
  


• 2 Tbsp. crumbled ricotta salata cheese ( or goat cheese)
  
  


• 2 large eggs
  
  


• 3 egg whites
  
  


• 1 Tbsp. water
  
  


• 2 Tbsp. chives or scallions, chopped
  
  


• ¼ tsp. salt
  
  


• ¼ tsp. freshly ground black pepper
  
  


• 1 tsp. olive oil
  
  

Preparation:

• In a small-size dish, place sun-dried tomatoes then add boiling water to cover and let stand until softened (about 15 minutes). Drain and chop.
  
  


• In a small-size bowl, combine sun-dried tomatoes, plum tomatoes, bacon, and ricotta.
  
  


• In a another bowl, whisk together with the eggs, egg whites, water, chives, salt, and pepper until slightly frothy.
  
  


• In 10" nonstick skillet, heat ½ tsp. olive oil over medium heat then add half of the egg mixture (a scant ½ cup) and cook for 2 minutes, occasionally lifting edges with spatula and tilting pan, allowing uncooked mixture to flow underneath.
  
  


• Spoon half of tomato mixture down center of cooked egg when the eggs are almost set. Loosen edges of omelet with spatula and fold sides over filling. Slide onto warm plate. Repeat with remaining oil and egg and tomato mixtures.
  
  

Make 2 Servings:

Weight loss recipes Amount Per Serving : 215 Calories, 17 g Protein, 8 g Carbohydrates, 2 g Dietary Fiber, 13 g Fat, 7 g Saturated Fat, 800 mg Sodium

LYONNAISE POTATOES

Preparation + cooking time: 30 minutes

Ingredient:

• 900 g desire potatoes, peeled, chopped coarsely
  
  


• 1 tbsp olive oil
  
  


• 2 medium red onion (340 g), sliced thinly
  
  


• 3 cloves garlic, crushed
  
  


• 6 rindless bacon slices (390 g), chopped coarsely
  
  


• ¼ cup coarsely chopped fresh mint
  
  

Preparing:

• Boil, steam or microwave potato until just tender and drain.
  
  


• Meanwhile, heat half the oil in large frying pan and cook onion and garlic, stirring, until onion softens. Remove from pan.
  
  


• Cook bacon in the same pan, stirring, until crisp. Then drain on absorbent paper.
  
  


• Heat remaining oil in the same pan and cook potato, stirring, about 5 minutes or until browned lightly.
  
  


• Return onion mixture and bacon to pan and stir gently to combine with potato.
  
  


• Remove from heat and stir in mint.
  
  

Serves 4

Nutritional information per serving:

Energy 1630 kJ(about 239 calories); total fat 14.2 g (sat fat 4.1 g); carbohydrate 34.7 g; protein 28.1 g; fiber 5.1 g

Related Articles:

Potato Power

Potato Power: Top Tips For Storing and Cooking

Weight Loss Recipes: LYONNAISE POTATOES

Weight Loss Recipes: POTATO PUFFS

Weight Loss Recipes: SCALLOPED POTATOES

Weight Loss Recipes: POTATO BLINI WITH SALSA CRUDA

Bacon Cheeseburger Salad

CarbsPerServing:7g total
Effort:Easy
Ingredients:
3 ounces lean ground beef crumbled,cooked and
drained
4 slices bacon – cooked crisp,drained and crumbled
1
cup chopped lettuce
1/8 cup chopped onion1/2 medium tomato – chopped
1 tablespoon mayonnaise ¼ cup cheddar cheese – (or 1 once)
How to Prepare:
Stir mayo into lettuce,onion and tomato until evenly coated. Toss in beef,bacon
and cheese.

Bacon & Egg Salad

CarbsPerServing:23g total
Effort:Easy
Ingredients:
8 eggs 1 cup mayonnaise
½ pound bacon 1 cup hot pepper cheese3 tablespoons chives –
4 thin radishes – sliced thin 1 head lettuce – torn fine for
salad 1 avocado – cubed
How to Prepare
:
Boil the eggs, until hard and dice them. Fry the bacon and crumble it. Mix all
ingredients in a bowl.
NOTES:
Carbs for avocado based on 14.85 for 1 3/8 cup – adjust accordingly. Carbs
for lettuce base on 2 for 1 cup – adjust accordingly Carbs for hot pepper
cheese not included in above total – adjust accordingly