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Cheesey Scrambled Eggs
INGREDIENTS:
4 tbsp 4% (borden) cottage cheese
150 grams cucumber w/peel raw
4 large egg whites
2 whole eggs
1/8 cup of 2% natural reduced fat mozzarella cheese,
shredded.
30 grams raw mushroom
15 grams black oilves
10 grams onion, scallions
1/2 tsp pepper red or cayenne
1 cup raw spinach
DIRECTIONS:
Blend or beat 4 egg whites with 2 whole eggs. Add cottage cheese, salt, red papper. (I like to blend the two together, Thunderstick is good for this) I use Pam in a non stick pan (butter if you prefer).Preheat the pan, pour in the eggs, when the eggs start to cook, add chopped olives, onions, and mushrooms. Cook the eggs how you like scrambled eggs. Just before you remove the eggs, melt in the mozzarella cheese. I eat the eggs on a bed of baby spinach and sliced cucumbers.
NUTRITIONAL INFORMATION (PER SERVING):
Calories : 356
Protein (g) : 38
Carbohydrates (g) : 12
Fat (g) : 16.5
Carb - Protein - Fat % Ratio: 14-44-43-21
Fish Sandwich
INGREDIENTS:
1 looseleaf of lettuce
2 slices mult-grain oat bread
3 0z orange roughy cooked
1 slice tomato red, ripe , raw approx 1/2” thick
DIRECTIONS:
None.
NUTRITIONAL INFORMATION
Calories : 323
Protein (g) : 24
Carbohydrates (g) : 51
Fat (g) : 3.5
Carb - Protein - Fat % Ratio: 61-29-10
Spicy Turkey Chili
(4 servings)
INGREDIENTS:
6 oz boneless raw chicken breast, broilers or fryers
3.5 cups Turkey Breast (HoneySuckle White)
822 grams Stewed Tomatoes, Cajun, (del monte)
16 oz Tomato Sauce (Hunt’s)
4 oz Old El paso green chilies chopped
1 medium raw onion 2.5” diameter approx
10.5 tbsp McCormick/Shillin, chili seasoning.
DIRECTIONS:
1. In large sauce pan combine all ingredients.
2. Simmer for 30 minutes
3. Remove from heat and serve hot with shredded cheese.
NUTRITIONAL INFORMATION (PER SERVING):
Calories : 319
Protein (g) : 43
Carbohydrates (g) : 33
Fat (g) : 3
Carb - Protein - Fat % Ratio: 40-52-8
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