Omelet Italian- Style

2 Reviews 4.5 If you have some fresh basil leaves on hand, cut them into slivers and toss into the omelet with the tomatoes. Photo: Mitch Mandel

INGREDIENTS
Prep: 5min Cook: 9min Total: 14min 1 tablespoon chopped onion 1 tablespoon chopped green bell pepper 1 tablespoon chopped tomatoes + more tomatoes for garnish 1 egg, beaten 2 egg whites, beaten 1/2 teaspoon italian seasoning 1 teaspoon grated Parmesan cheese

DIRECTIONS
1.

In a medium nonstick skillet coated with cooking spray over medium heat, add the onion and peppers. Cook, stirring occasionally, for about 2 minutes, or until sizzling. Add the tomatoes. Cook for about 1 minute longer, or until just starting to soften. Add the egg and egg whites. Sprinkle with the seasoning. Reduce the heat to low and cook for about 5 minutes, lifting the cooked edges of the egg mixture with a fork so the uncooked egg can run underneath, or until the bottom is set. Cook for 1 to 2 minutes, or until the eggs are cooked through. Sprinkle with the cheese and fold the omelet in half.

NUTRITIONAL FACTS PER SERVING

CALORIES FAT SATURATED FAT SODIUM CARBOHYDRATES TOTAL SUGARS DIETARY FIBER PROTEIN 122.7 CAL 5.6 G 1.9 G 207.8 MG 3G 1.8 G 0.6 G 14.6 G

Greek- Style Frittata

5 Reviews 3.5

INGREDIENTS
Prep: 10min Cook: 20min Total: 30min 2 C baby spinach leaves 1 1/2 C frozen diced potatoes, onions, and peppers (found bagged together in the freezer section) 4 large eggs 1/2 C crumbled feta cheese 1/2 C sliced grape tomatoes 1 tbsp olive oil 1/4 C nonfat milk 1 tsp oregano

DIRECTIONS
1. 2. 3. 4.

Preheat broiler on low. Meanwhile, heat a medium-size skillet over low. Add spinach and cover until leaves have barely wilted (about 1 minute). Place in a small bowl and set aside. Wipe out pan. Add olive oil to cleaned skillet and heat over medium. Add potato-vegetable mixture, cover, and cook, turning occasionally, until potatoes are tender but firm (5 to 7 minutes). Set aside. In a medium bowl, scramble eggs and milk. Add spinach, cheese, tomatoes, oregano, and salt and pepper to taste. Spray an 8-to 10-inch ovenproof skillet (not nonstick) with cooking spray and place over low heat. Cover bottom evenly with potatoes and pour egg mixture over top. Cook until eggs set (about 10 minutes). Place skillet under broiler for 1 to 2 minutes to finish cooking top of frittata.

NUTRITIONAL FACTS PER SERVING

CALORIES FAT SATURATED FAT SODIUM CARBOHYDRATES TOTAL SUGARS DIETARY FIBER PROTEIN 205.9 CAL 12.2 G 3.9 G 343.4 MG 13.2 G 1.9 G 2.7 G 12 G

Strawberry- Kiwi Smoothie

6 Reviews 4.5

INGREDIENTS
Prep: 5min Cook: 0min Total: 5min 1 1/4 cups cold apple juice 1 ripe banana, sliced 1 kiwifruit, sliced 5 frozen strawberries 1 1/2 teaspoons honey

DIRECTIONS
1.

In a blender, combine the juice, banana, kiwifruit, strawberries, and honey. Blend until smooth.

NUTRITIONAL FACTS PER SERVING

CALORIES FAT SATURATED FAT SODIUM CARBOHYDRATES TOTAL SUGARS DIETARY FIBER PROTEIN 86.9 CAL 0.3 G 0.1 G 3.6 MG 22 G 16.5 G 1.7 G 0.7 G

Apple Walnut Protein Pancakes

3 Reviews 3

INGREDIENTS
Prep: 6min Cook: 25min Total: 31min 1 cup quick-cooking oats 1/2 cup whole grain pastry flour 2 tablespoons chopped walnuts 1 1/2 teaspoons hain pure foods featherweight baking powder 1 teaspoon ground cinnamon 1 scoop vanilla whey protein powder 3 egg whites 1 teaspoon pure vanilla extract 1/2 cup fat-free ricotta cheese 3/4 cup fat-free milk

DIRECTIONS
1.

Coat a nonstick skillet with cooking spray, then wipe away the excess with a paper towel and set aside the towel. Use this towel to wipe the skillet between pancakes, recoating the skillet with the oil and cleaning away any pancake batter crumbs. Preheat the skillet to medium-low, then reduce the heat to low. 2. Combine the dry ingredients in a bowl and mix well. Then add the wet ingredients and mix. 3. Spoon about 1/2 cup of the batter into the skillet. Cook for 1 to 2 minutes, or until firm and golden brown. Flip the pancake and finish cooking for 30 seconds to 1 minutes longer, or until golden brown. Remove the pancake to a plate. Wipe the skillet with the paper towel. 4. Repeat STEP 3 with the remaining batter to make a total of 8 pancakes. Recipe Tips It's important to cook pancakes over low heat to make sure they cook evenly. If the heat is too high, the outsides will burn while the insides remain runny. Recipe Notes Lean Tip: Limit yourself to 3 pancakes per sitting and store the rest in the fridge.

NUTRITIONAL FACTS PER SERVING

CALORIES FAT SATURATED FAT SODIUM CARBOHYDRATES TOTAL SUGARS DIETARY FIBER PROTEIN 351.2 CAL 6.8 G 0.8 G 155 MG 46.2 G 8.2 G 6G 24.3 G

Banana Split Muffins

3 Reviews 3.5 All the flavors of a banana split are loaded into these amazing muffins--chocolate, vanilla, walnuts, and (of course) banana--making them a dessert-worthy breakfast!

INGREDIENTS
Prep: 7min Cook: 13min Total: 20min 1 1/2 cups walnuts, coarsely chopped 1 1/2 cups all-purpose flour 3/4 cup semisweet chocolate mini baking chips 1 tablespoon baking powder 1/2 teaspoon ground cinnamon 1/2 teaspoon salt 1/2 cup packed dark brown sugar 1/4 cup canola oil 1/4 cup fat-free plain greek yogurt 1/4 cup fat-free milk 1 large egg 1 very ripe banana, mashed (about 1/3 cup) 1 teaspoon vanilla extract

DIRECTIONS
1. 2.

Preheat the oven to 375F. Coat a 12-cup muffin tin with cooking spray. Measure 1/2 cup of the walnuts into a food processor and grind to a fine meal. Place the ground walnuts, flour, chocolate chips, baking powder, cinnamon, and salt in a large bowl and stir until thoroughly combined. 3. Combine the brown sugar, oil, yogurt, milk, egg, banana, and vanilla extract in a medium bowl and stir until smooth. Add the banana mixture to the flour mixture and stir until thoroughly combined. Stir in the remaining 1 cup walnuts and mix well (the batter will be thick). 4. Fill the muffin cups three-fourths full and bake for 13 to 15 minutes, or until the tops spring back lightly when touched. Remove the muffins from the pan and let cool on a rack. Serving Suggestions MAKE IT A FLAT BELLY DIET MEAL: Serve with 1 pear (103). Total meal: 390 calories Recipe Notes MAKE IT FASTER This batter is very thick, like cookie dough, so try using an ice cream scoop to fill the tins quickly and easily.

NUTRITIONAL FACTS PER SERVING

CALORIES FAT SATURATED FAT SODIUM CARBOHYDRATES TOTAL SUGARS DIETARY FIBER PROTEIN 287 CAL 16.7 G 3.2 G 234.1 MG 32.9 G 17 G 2.2 G 5G

Smoked Salmon 'n' Bagels

2 Reviews 4.5

INGREDIENTS
Prep: 10min Cook: 0min Total: 10min 6 ounces fat-free cream cheese, at room temperature 2 tablespoons chopped fresh dill 2 teaspoons drained capers, chopped 4 pumpernickel bagels, halved 3 ounces smoked salmon

DIRECTIONS
In a small bowl, combine the cream cheese, dill, and capers. Spread 4 bagel halves with 1 tablespoon of the cream-cheese mixture. Top with layers of salmon, onion, cucumber, tomato, and lettuce. Cover with the remaining bagel halves. Cut each sandwich in half. Serving Suggestions Lemon-Mustard Dill Spread: The flavors of salmon and dill have always been a classic pairing. For an easy-to-makeahead accompaniment to this sandwich, in a small bowl, combine 1/3 cup low-fat mayonnaise, 2 tablespoons chopped fresh dill, 1 tablespoon chopped fresh parsley, 2 teaspoons Dijon mustard, 1 teaspoon lemon juice, 1/2 teaspoon grated lemon peel, and ground black pepper to taste. 1.

1/2 small red onion, thinly sliced 1/3 english cucumber, sliced 1 tomato, cut into 8 thin slices 4 leaves lettuce

NUTRITIONAL FACTS PER SERVING

CALORIES FAT SATURATED FAT SODIUM CARBOHYDRATES TOTAL SUGARS DIETARY FIBER PROTEIN 386.3 CAL 4.1 G 0.4 G 834.9 MG 67 G 11.7 G 5.2 G 22.7 G

Green Tea, Blueberry, and Banana Smoothie

5 Reviews 3.5

INGREDIENTS
Prep: 5min Cook: 0min Total: 5min 3 tbsp water 1 green tea bag 2 tsp honey 1 1/2 C frozen blueberries 1/2 med banana 3/4 C calcium fortified light vanilla soy milk

DIRECTIONS
1. 2.

In small glass measuring cup or bowl, microwave water on high until steaming hot. Add tea bag and allow to brew 3 minutes. Remove tea bag. Stir honey into tea until it dissolves. In blender with ice crushing ability, combine berries, banana, and milk.

Add tea to blender. Blend ingredients on ice crush or highest setting until smooth. (Some blenders may require additional water to process the mixture.) Pour smoothie into tall glass and serve Recipe Tips If stored for several hours in a Thermos, shake vigorously before pouring. The smoothie will be tasty but thinner than when freshly made.

3.

NUTRITIONAL FACTS PER SERVING

CALORIES FAT SATURATED FAT SODIUM CARBOHYDRATES TOTAL SUGARS DIETARY FIBER PROTEIN 269 CAL 2.7 G 0.2 G 52.3 MG 63.4 G 38.5 G 7.8 G 3.7 G

Whole Grain Cereal and Banana

0 Reviews 5

INGREDIENTS
Prep: 3min Cook: 6min Total: 9min 3/4 cup whole grain flakes cereal 1 small banana, sliced 2 teaspoons chopped walnuts 1 cup fat-free milk 3 ounces cooked turkey breakfast sausage

DIRECTIONS
1.

Combine the cereal, banana, walnuts, and milk in a bowl. Serve with the sausage.

NUTRITIONAL FACTS PER SERVING

CALORIES FAT SATURATED FAT SODIUM CARBOHYDRATES TOTAL SUGARS DIETARY FIBER PROTEIN 399.2 CAL 5.6 G 0.4 G 472.1 MG 60.7 G 28.7 G 9.3 G 34.3 G

Sweet Potato Pancakes with Apple Horseradish Cream

0 Reviews 5 Savory and slightly sweet, these griddle cakes are sure to leave you smiling. For a party, arrange on a festive platter and pass as finger food.

INGREDIENTS
Prep: 15min Cook: 15min Total: 30min 12 ounces sweet potato, peeled and shredded 12 ounces russet potato, peeled and shredded 1 medium onion, grated, excess liquid squeezed out

DIRECTIONS
1. 2. 3. 4. Preheat the oven to 200F. In a large bowl, combine the sweet potato, russet potato, onion, egg, flour, salt, and pepper. Form the mixture into 24 patties, approximately 2 tablespoons each and about 1 1/2 inches in diameter. Heat 2 tablespoons of the oil in a large nonstick skillet over medium heat. Add 12 pancakes and cook, turning once, for 7 minutes, or until golden and cooked through. Transfer to a baking sheet and keep warm in the oven. Heat the remaining 1 tablespoon oil and repeat. Meanwhile, in a small bowl, combine the sour cream, mayonnaise, apple, and horseradish; mix well. Serve with the pancakes.

1 egg 1/4 cup whole wheat flour 1/2 teaspoon salt 1/4 teaspoon ground black pepper 3 tablespoons olive oil 1/4 cup light sour cream 1/4 cup low-fat mayonnaise 1/4 cup finely chopped apple 1 tablespoon prepared horseradish, squeezed dry

NUTRITIONAL FACTS PER SERVING

CALORIES FAT SATURATED FAT SODIUM CARBOHYDRATES TOTAL SUGARS DIETARY FIBER PROTEIN 117.7 CAL 6.1 G 1.2 G 165.8 MG 14 G 2.7 G 1.8 G 2.2 G