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Ingredients: (2 servings)
2 slices light bread (like Nature's Own, toasted and cut into circles
2 slices lean ham, cut into circles
1/2 c egg substitute
1/4 c nonfat plain Greek yogurt
1 Tbsp fat free mayo
1 Tbsp yellow mustard
1 tsp prepared horseradish
1 tsp lemon juice
Salt and pepper, to taste
Prep:
1. Heat a frying pan over medium heat and spray with cooking spray. Add ham and cook 2 min on each side until lightly browned. Remove and set aside.
2. Pour in egg substitute and let cook until set. Scramble in pan and separate into 2 pieces about the same size as the ham and bread.
3. Meanwhile, make the sauce by whisking together the yogurt, mayo, mustard, horseradish, lemon juice, salt and pepper.
4. Top each bread slice with ham, egg and sauce. Garnish with parsley and serve.
Per serving:
Cal: 92, Fat: 1g, Chol: 9mg, Sodium: 336mg, Carb: 10g, Fiber: 2g, Sugar: 3g, Protein: 12g
Ingredients: (4 servings)
1 (6 oz) package baby spinach (like Fresh Express)
1/2 c sliced water chestnuts, drained
1 oz nonfat plain Greek yogurt
1 Tbsp Mrs Dash Blend
Prep:
1. Place all ingredients into a food processor.
2. Processor until smooth.
Per serving:
Cal: 38, Fat: 0, Chol: 4mg, Sodium: 54mg, Carb: 5g, Fiber: 1g, Sugar: 2g, Protein: 5g
Ingredients: (12 muffins)
2 medium ripe bananas
3 Tbsp egg substitute
3/4 c unsweetened almond milk
1 c all-purpose flour
1 c Quinoa Oats blend or rolled oats
6 Tbsp Splenda brown sugar
1 tsp baking soda
1 tsp baking powder
1/2 tsp salt
1/2 tsp ground cinnamon
1/4 c chopped walnuts
Prep:
1. Preheat oven to 400°F. Line muffin cups with liners.
2. Mash bananas in a medium bowl. Stir in egg substitute and almond milk.
3. In a large bowl, combine flour, oats, brown sugar, baking soda, baking powder, salt and cinnamon. Pour banana mixture into dry ingredients and stir just to combine. Stir in walnuts.
4. Divide batter among muffin cups. Bake for 20 min until toothpick inserted into center of a muffin comes out clean.
Per muffin:
Cal: 122, Fat: 2g, Chol: 0, Sodium: 20mg, Carb: 23g, Fiber: 1g, Sugar: 7g. Protein: 3g
Ingredients: (24 bites)
1 (15 oz) can Cannellini Beans, drained, rinsed
1 c granulated sugar substitute
1/2 c egg substitute
1/4 c unsweetened applesauce
1/4 c powdered peanut butter (like PB2)
1-1/2 tsp baking powder
Prep:
1. Preheat oven to 350°F. Spray mini muffin cups with cooking spray.
2. Combine all the ingredients in a food processor and processor until smooth.
3. Place 1 Tablespoon of mixture into each muffin cup.
4. Bake 10 min until mixture is set.
Per bite:
Cal: 21, Fat: 0, Chol: 0, Sodium: 72mg, Carb: 3g, Fiber: 1g, Sugar: 0, Protein: 2g
Ingredients: (6 sticks)
6 wonton wrappers
2 light string cheese, cut into 3 pieces each
Prep:
1. Preheat oven to 350°F. Line a baking sheet with foil and spray with cooking spray.
2. Place 1 piece of string cheese in the middle of a wonton wrapper on a diagonal. Fold bottom corner over cheese. Fold sides towards center over cheese. Moisten remaining corner with water and roll up to seal. Repeat with remaining wonton wrappers and cheese.
3. Place rolls onto baking sheet and spray tops with cooking spray.
4. Bake 10 min, until golden. Serve with tomato sauce for dipping.
Per stick:
Cal: 37, Fat: 1g, Chol: 5mg, Sodium: 113mg, Carb: 4g, Fiber: 0, Sugar: 0, Protein: 3g
Ingredients:
2 hard boiled eggs, whites only, chopped
1/2 c cucumbers, chopped
1 Tbsp Dijon Mustard
1/2 tsp dried dill
1/4 tsp lemon pepper
Prep:
1. Mix all ingredients together.
2. Chill for 30 min and serve on crackers.
Entire recipe:
Cal: 43, Fat: 0, Chol: 0, Sodium: 277mg, Carb: 3g, Fiber: 0g, Sugar: 1g, Protein: 8g
Ingredients: (4 servings)
1 (4 oz) can Tiny Shrimp (like Bumble Bee), drained
1 c cucumbers, diced
8 grape tomatoes, cut in half
1/4 c red onions, diced
1 tsp Fiesta Lime Seasoning
1 tsp lime juice
Prep:
1. Combine all the ingredients together.
2. Chill for 30 min and serve.
Per serving:
Cal: 37, Fat: 1g, Chol: 25mg, Sodium: 186mg, Carb: 3g, Fiber: 0, Sugar: 1g, Protein: 6g
Ingredients: (24 bites)
1 (15 oz) can black beans, low sodium
3/4 c egg substitute
1 c granulated sugar substitute
1/2 c unsweetened cocoa powder
1/4 c unsweetened applesauce
1-1/2 tsp baking powder
Prep:
1. Preheat oven to 350°F. Spray a mini muffin pan with cooking spray.
2. Combine all the ingredients into a food processor and process until smooth. Place 1 Tablespoon of mixture into each muffin cup.
3. Bake 10 min, until mixture is set.
Per Bite:
Cal: 25, Fat: 0, Chol: 0, Sodium: 17mg, Carb: 4g, Fiber: 2g, Sugar: 0, Protein: 2g
Ingredients: (4 servings)
1/2 c diced red onions
1 minced garlic clove
1 Tbsp grated fresh ginger
1/2 tsp ground cumin
1/2 tsp ground mustard
1/2 tsp curry powder
1/2 tsp ground turmeric
1 (14.5) oz diced tomatoes, undrained
1 Tbsp raisins
1 Tbsp granulated sugar substitute
Prep:
1. Heat a saucepan over medium-high heat and spray with cooking spray. Add onion and cook until softened, 5 min. Add garlic and ginger and cook 1 min.
2. Stir in cumin, mustard, curry and turmeric. Add tomatoes and bring to a boil.
3. Cover, reduce heat to low, and simmer 10 min, until slightly thickened.
4. Stir in raisins and sugar. Pour into serving dish and serve with pitas.
Per serving:
Cal: 46. Fat: 0, Chol: 0, Sodium: 115mg, Carb: 10g, Fiber: 1g, Sugar: 5g, Protein: 1g
Ingredients: (4 servings)
4 baby bell peppers
1/2 c soy crumbles
3 wedges Laughing Cow Spicy Pepper Jack Cheese
1 tsp Mrs. Dash Fiesta Seasoning
Prep:
1. Preheat oven to 350°F. Line a baking pan with foil and spray with cooking spray.
2. Cut peppers in half length-wise and scoop out the seeds.
3. In a bowl, mix together the soy crumbles, cheese and seasoning. Fill pepper halves with mixture.
4. Place stuffed peppers onto baking pan and bake 15 min, until peppers are slightly softened and filling is heated through.
Per serving (2 pepper halves):
Cal: 57, Fat: 1g, Chol: 4mg, Sodium: 238mg, Carb: 5g, Fiber: 2g, Sugar: 2g, Protein: 6g
Ingredients: (8 muffins)
1 (5 oz) package Baby Kale, Spinach and Chard Mix (like Fresh Express)
5 oz chopped bell peppers
1-1/2 c egg substitute
Salt and pepper
Prep:
1. Preheat oven to 350°F. Spray 8 cups of a muffin pan with cooking spray.
2. Empty salad mix onto a microwave-safe plate. Microwave on high for 2 min until greens are wilted. Distribute evenly among muffin cups. Top with bell peppers.
3. Whisk egg substitute together with salt and pepper. Pour into muffin cups filling all the way to the top.
4. Place muffin pan in the oven and bake for 20 min, until eggs are set.
Per muffin:
Cal: 35, Fat: 0, Chol: 0, Sodium: 106mg, Carb: 3g, Fiber: 1g, Sugar: 1g, Protein: 6g
Ingredients: (12 balls)
1 c raw unsalted cashews
8 oz pitted dried dates
1/4 unsweetened coconut flakes
Prep:
1. Place cashews in food processor and process until they're the size of rice. Add dates and process until mixture comes together.
2. Form mixture into balls about a Tablespoon each using hands to pack them firmly.
3. Place coconut flakes onto a plate. Roll balls in flakes and use hands to make sure they stick to the outside of each ball.
4. Store in a container with a lid to keep fresh either in the fridge or room temperature.
Per ball:
Cal: 120, Fat: 6g, Chol: 0, Sodium: 0, Carb: 17g, Fiber: 2g, Sugar: 12g, Protein: 12g
