Asaparagus Frittata |  | by Sabra Ricci
The Inside Out Diet
iodiet.com
Servings: 1
Per Serving (excluding unknown items)
81 Calories
1g Fat (6.3% calories from fat)
10g Protein
11g Carbohydrate
4g Dietary Fiber
0mg Cholesterol
114mg Sodium
Good for any meal. Other appropriate vegetables can be substituted for the asparagus.
Serving Ideas: Serve with a cup of green tea and FRUIT SALAD WITH ORANGE MINT DRESSING. Good for any meal. Other appropriate vegetables can be substituted for the asparagus.
When buying asparagus, choose firm, bright green stalks with tight tips.
INGREDIENTS
2 egg whites
1 garlic clove, minced
3/4 cup asparagus, cut on angle, 1” pieces, lightly steamed
1/8 cup mushrooms, sliced
1/8 cup red pepper, diced
2 tablespoons red onion, fine dice
1/2 tablespoon basil, minced
salt and pepper to taste
olive oil spray
DIRECTIONS
Whisk the egg whites in a mixing bowl and set aside.
Spray a small nonstick skillet with olive oil.
Add the garlic, asparagus, mushrooms, red pepper and onion.
Sauté gently over medium heat until soft, about 5 minutes.
Gradually pour egg whites over the sautéed vegetables.
Lower heat to medium and cook until the eggs are set and the underside is browned.
Season with salt and pepper.
Gently transfer frittata to a plate, turning so the browned side is on top.
Serve hot.
Garnish with whole basil leaves.
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Extreme Veggie Scramble |  | A Hearty breakfast that will fill you up!
by GTG Staff
INGREDIENTS
1/4 cup olive oil
1/4 cup sliced fresh mushrooms
1/4 cup chopped onions
1/4 cup chopped green bell peppers
6 eggs (or egg whites)
1/4 cup non fat milk
1/4 cup chopped fresh tomato
1/4 cup shredded low fat Cheddar cheese
DIRECTIONS
1. Heat olive oil in a skillet or frying pan over medium-high heat. Add mushrooms, onions and peppers; saute until onions are transparent.
2. In a mixing bowl, beat together eggs and milk. Add egg mixture to vegetables; stir in tomatoes. Cook until eggs are set. When eggs are almost done, mix in cheese. Serve immediately.
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Oven-baked Breakfast Quesadilla |  | Servings: 1
Nutritional Information: Per serving:
235 calories
12 g total fat (5 g sat)
200 mg cholesterol
18 g carbohydrate
15 g protein
1 g fiber
460 mg sodium
INGREDIENTS
1 egg
1 ounce grated low-fat cheese or Parmesan cheese
3 tablespoon salsa
1 small flour tortilla (preferably whole wheat)
DIRECTIONS
Preheat the oven to 350 degrees.
Scramble the egg quickly in a small skillet. Fold in the salsa and cheese.
Place the tortilla on a lightly oiled cookie sheet. Put the egg mixture on one half and fold over the other half to cover.
Bake for 5 minutes or until the tortilla is crisp.
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Berry Breakfast Parfait |  | by GTG Expert Tanya
The F-Factor Diet
Servings: 1
Pre Serving:
206 calories
43g carbohydrate
18 fiber
18 g protein
6g total fat/ 1.5g saturated fat
148mg sodium
When made in a large stemmed glass, this looks pretty enough to serve to guests.
INGREDIENTS
1 container (5.3 oz.) Fage Total 0% fat yogurt or Dannon Light & Fit Crave Control Yogurt
½ cup strawberries, sliced
½ cup Bran Buds
¼ cup blueberries
1 tablespoon sliced almonds
Cinnamon (optional)
You can substitute Fiber One or All-Bran for the Bran Buds.
DIRECTIONS
In a dish or tall glass, spoon 1/3 of the yogurt.
Top with strawberries and then ¼ cup Bran Buds.
Repeat layer, but use the blueberries for the fruit.
Top off with last 1/3 of yogurt.
Top with sliced almonds and sprinkle with cinnamon if desired.
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Not Just Oatmeal |  | A great way to start your day!
*Can substitute bananas and blueberry's for other fruits
INGREDIENTS
1/2 Cup Oatmeal (McCann's Irish Oats)
1 Cup Skim Milk
*Additions
1/2 T of Almond Butter
1/2 Banana
6-8 Blueberries
DIRECTIONS
Boil Milk.
Add Oats and turn to low.
Stir until thickened.
Remove from heat and add additions.
Enjoy!
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Breakfast Banana Bread |  | Servings: Approx 12
Per Serving
Calories: 200
Carbohydrate: 32g
Protein: 3g
Fat: 8g (1 g sat)
INGREDIENTS
2 very ripe bananas
1/2 cup honey
3 tbsp canola oil, plus a little more for oiling the loaf pan
1 tsp pure vanilla extract
1 1/2 cups whole-wheat pastry flour
1 1/2 tsp baking soda
1/4 tsp salt
3/4 cup chopped nuts (walnuts or pecans)
DIRECTIONS
Heat the oven to 350 degrees. Lightly oil a loaf pan.
Mash the bananas and mix with the honey, canola oil and vanilla extract.
Stir together the whole wheat pastry flour, baking soda and salt. Add the nuts.
Blend the two mixtures and spoon into a lightly oiled loaf pan.
Bake for 35 to 40 minutes.
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