1. Scrambled Egg Whites with Cheese and Salsa
2. Egg Omelette with Spinach and Mushrooms
3. Egg White and Turkey Scramble
8 egg whites
1 pound lean ground turkey or tofu
2 cups shredded spinach
1 red bell pepper
2 tomatoes, coarsely chopped
1 clove garlic, minced or pressed through garlic press
Sea salt and black pepper to taste
1. Cook ground turkey in a medium skillet until until cooked through and lightly browned. Drain excess juices from the pan. Place turkey in a bowl and set aside.
2) Wipe the pan clean with a paper towel. Scramble the egg whites until dry. Add scrambled eggs to cooked turkey.
3) In a small skillet coated with cooking spray, lightly saute tomatoes, spinach and garlic.
4) In a large skillet combine all ingredients and mix until evenly distributed. Season with salt and pepper and serve immediately.
4. Eat Clean Breakfast Burritos
2 cups egg whites
1/2 cup nonfat cottage cheese
1/2 cup tomatoes
1/2 cup red or green bell peppers
1/2 cup red onion
1/2 cup black beans, rinsed and well drained then mashed coarsely with a fork
4 small grain or wheat tortillas or wraps
1. Preheat oven to 250. Place tortillas or wraps in oven to warm while preparing remaining ingredients.
2) In a small bowl whisk egg whites, cottage cheese, salt and pepper
3) In a medium skillet coated with cooking spray, saute vegetables and beans until soft. Pour the egg cottage cheese mixture over vegetables and cook until mixture sets. Once firm, divide egg mixture among the warmed tortillas. Roll each into a burrito. Garnish with low fat, low sodium salsa.
5. Zucchini Pumpkin Muffins
1 c. egg substitute
2 tbsp. sugar
2 tsp. vanilla extract
2 c. canned pumpkin
3/4 c. flour
2 tsp. baking soda
2 tsp. cinnamon
4 tsp. pumpkin pie spice
1/2 tsp. grated orange peel
1/3 c. dry powdered milk
1/2 c. raisins
1/2 c. shredded carrots
1/2 c. shredded zucchini
Whip egg substitute with sugar, vanilla extract and canned pumpkin. Stir in flour, baking soda, cinnamon, pumpkin pie spice, orange peel and powdered milk. Add raisins, carrots and zucchini.Pour mixture into muffin pans coated with nonstick spray. Bake at 325 degrees for 20 to 25 minutes until toothpick comes out clean. Store in refrigerator or freeze. Yield: 24 muffins. Approximately 70 calories each.
6. Carrot Bran Muffins
1 1/2 cups whole wheat flour
1 1/2 cups all-bran cereal (such as all bran, bran flakes)
2/3 cup raisins
1/3 cup brown sugar (I often add only 1/4 cup for breakfast muffins)
1 tablespoon cinnamon
1 teaspoon baking powder
1 teaspoon baking soda
1 egg , lightly beaten
1 3/4 cups skim milk , with
2 teaspoons lemon juice (or 1 3/4 cup buttermilk)
2 tablespoons margarine , melted
2 tablespoons unsweetened applesauce (or pumpkin, or just margarine)
1 cup carrot , grated
1 orange, rind of , grated (optional, but recommended)
Preheat oven to 400°F.
In a medium bowl, combine flour, cereal, raisins (you may add the raisins in with the wet ingredients if you prefer), sugar, cinnamon, baking powder, and baking soda.
In a large bowl, combine egg, milk, margarine, applesauce, carrot and orange rind.
Add dry ingredients to wet ingredients and mix until just combined.
Spoon into sprayed or lightly greased muffin tin (for 12 muffins) – Do NOT use paper muffin liners.
Bake for 20 minutes, or until tops are firm to the touch, or when a toothpick inserted comes out clean