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- Light Quiche - A lighter version of spinach & cheddar quiche
Per serving - 283 cals, 14g fat, 18g carbs, 21g protein - Spinach Poppers - Have your guests snack on these appetizers while the rest of the holiday dinner is cooking. You need mini-muffin tins for this recipe. From the American Diabetes Association. canned artichoke hearts, frozen chopped spinach, part-skim ricotta cheese , eggs, garlic, red onion, fresh oregano, part-skim mozzarella cheese, pepper, salt, cooking spray cvt
Per serving - 132 cals, 6g fat, 9g carbs, 11g protein - Mushroom and Spinach egg-white omelet - A high protein, low-fat, low-cal omelet.
Per serving - 49 cals, 0g fat, 3g carbs, 9g protein - Banana Bread (Lower Calorie Version) - Moist banana bread made from scratch. Based on recipes by Sue Draskowski and Gertude Newell.
The modification from the standard recipe is 1/2 the sugar and use of margarine instead of butter.
Per serving - 125 cals, 4g fat, 21g carbs, 3g protein - Cottage Spinach Egg Noodle Bake - main dish
Per serving - 169 cals, 6g fat, 15g carbs, 14g protein - Heidler Whole Wheat Pancakes - Whole wheat pancakes can be dressed up with some added fruit to the mix. I like to use chopped apples and cinnamon or a mixed berry (fresh or frozen). You can also use skim milk and fat free margerines as well to make this more fat free. The orginial recipe used only white flour, vegetable oil and real sugar. Also when I measure the flours, I tend to use a rounded top to my measuring instead of the exact measurement and a little less milk. I find it makes the pancakes thicker.
Per serving - 105 cals, 4g fat, 14g carbs, 3g protein - no salt egg cookies - cookies
Per serving - 21 cals, 0g fat, 0g carbs, 4g protein - WHFoods Mushroom, Tomato, Basil Frittata - From www.whfoods.com. This quick and easy frittata gives you a healthy meal you can enjoy any time of day in very little time, with minimal effort. The basil adds a delicious flavor as well as additional health benefits.
Serves 2
Using a 10-inch pan will keep vegetables from spreading out too much and overcooking.
Per serving - 143 cals, 8g fat, 7g carbs, 11g protein - Coconut and Blueberry Friands - Preheat the oven to 175°C. Melt the butter and leave to cool until just warm. Sift together the flour, icing sugar and baking powder then stir in the ground almonds and coconut. Whisk the egg whites until fluffy but not stiff. Fold into the dry ingredients then fold in the melted butter and set the mixture aside for 10 minutes.
Per serving - 207 cals, 12g fat, 23g carbs, 3g protein - Cheese and Eggs - Southern Style Cheese and Eggs.
Per serving - 195 cals, 15g fat, 3g carbs, 12g protein - Protein Muffin - Clean Eating Banana Protein Muffin
Per serving - 921 cals, 25g fat, 155g carbs, 57g protein - Protein Muffin - Clean Eating Banana Protein Muffin
Per serving - 921 cals, 25g fat, 155g carbs, 57g protein - Sausage and cheese cups - breakfast on the go!
Per serving - 123 cals, 8g fat, 2g carbs, 13g protein - Tuna Souffle - Tuna Souffle
Per serving - 613 cals, 40g fat, 21g carbs, 42g protein - Veggie Omelette - yum
Per serving - 181 cals, 13g fat, 4g carbs, 12g protein - Crab and Mushroom Omelette - Drained Canned Crab meat + drained canned Mushroom + Tomato + egg fried in Olive oil + salt + black pepper and Oregano.
Per serving - 252 cals, 19g fat, 5g carbs, 14g protein - Bread, Jam and Butter Pudding - A brown bread, raspberry jam and butter pudding for a sweet treat!
Per serving - 234 cals, 10g fat, 33g carbs, 6g protein - Egg Muffins - Egg Muffins
Per serving - 138 cals, 10g fat, 1g carbs, 11g protein - Berries and Custard Sauce - lightened version of custard
Per serving - 205 cals, 4g fat, 36g carbs, 8g protein - French Toast - not the way mom made it but still good
Per serving - 362 cals, 20g fat, 28g carbs, 16g protein - Salad with Devilled Eggs - toss salad with a devilled egg on the side
Per serving - 208 cals, 11g fat, 19g carbs, 11g protein - Egg Salad Sandwich - Egg Salad Sandwich
Per serving - 231 cals, 14g fat, 15g carbs, 11g protein - Light Banana Muffins - Delicious and moist Banana Muffins!
Per serving - 159 cals, 1g fat, 35g carbs, 4g protein - Poached Huevos Rancheros - A poached egg on black beans.
Per serving - 302 cals, 6g fat, 43g carbs, 21g protein - Bubba's Ham & Egg Bake - Delicious sliced ham and eggs make healthy dish when you add any of your favorite veggies and spices.
Per serving - 211 cals, 11g fat, 15g carbs, 15g protein
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