Apple Oatmeal
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Ingredients:
Makes: 4
servings
Serving Size:
1 ¼ cup
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4 apples
1 cup uncooked, plain oats
4 cups water
2 Tbsp. packed brown sugar or honey
½ tsp ground cinnamon
¼ tsp salt
½ cup nonfat plain Greek yogurt
Directions:
1. Shred 2 apples using the large holes of a grater,
leaving the core behind.
Source: Eating Well Sept/Oct 2012
Reasons to try this recipe
1. This is an easy recipe and perfect for cool mornings.
2. Starting the day with a serving of whole grains and fruit
will help your stay full.
3. Putting yogurt on top adds a little protein and gives the
oatmeal a rich creamy taste.
2. Heat a large saucepan over medium-high heat. Add
oats and cook, stirring, until lightly toasted, about 2
minutes. Add water and the shredded apples; bring
to a boil. Reduce heat to maintain a simmer and
cook, stirring frequently, for 10 minutes.
3. Meanwhile, chop the remaining 2 apples.
Nutrition
4. After the oats have cooked for 10 minutes, stir in the
chopped apples, brown sugar, cinnamon and salt.
Continue cooking, stirring occasionally, until the
apples are tender and the oatmeal is thick (15-20
minutes for regular oats).
Per serving: 207 calories; 1 g fat , 46 g carbohydrates,
5 g protein, 4 g fiber, 166 mg sodium
5. Divide the oatmeal among 4 bowls. Top each
portion with 2 Tbsps. of yogurt.
Fresh Vegetable Omelet
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Ingredients:
Makes: 2 omelets
Serving Size:
1 omelet
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2-4 eggs or egg whites
1-3 tsp of water
Non-stick cooking spray
1 cup chopped vegetables
(tomato, onion, zucchini, spinach, etc)
Optional: avocado, spices (garlic, salt, pepper)
1/3 cup low fat cheese (optional)
Directions:
Reasons to try this recipe
1. Spray a pan with nonstick spray.
1. Great way to add vegetables – try adding onions,
mushrooms or spinach for a different flavor.
2. Loaded with protein to help you feel full and have energy.
2. Chop and cook vegetables in the pan until tender on
medium heat.
Nutrition
Per serving: 6 g protein Protein from whole large egg 6 grams
Protein from egg white 3.6 grams
Nutrition values will change according to vegetables you
choose to include.
3. Crack eggs into a bowl, add water, and whisk until
smooth.
4. Add eggs to pan. Cook until eggs are no longer runny.
5. Sprinkle with cheese and cook for 1 more minute, until
cheese is melted.
6. Fold over and slide onto plate.
Yogurt and Fruit Parfait
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Makes: 4
servings
Serving
Size: 1
parfait
Ingredients
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1 ripe medium banana
2 cups fat-free, greek yogurt (divided use)
1 teaspoon ground cinnamon (optional)
2 1/2 cups whole strawberries, quartered
 1/2 cup grape-nut-style cereal, preferably with raisins
and almonds
Directions:
Reasons to try this recipe
1. You will love layering the fruit, yogurt and granola.
2. It’s a simple, fast recipe to make and easy to take with you
if you are in a hurry. (You can always put granola in a
plastic bag and add it to the parfait right before you are
ready to eat it.)
Nutrition
Per serving: 142 calories; 1 g fat , 30 g carbohydrates,
6 g protein; 4 g fiber; 113 mg sodium
1. Add the banana, 1 cup yogurt, and cinnamon (if
using) to a blender and blend until smooth.
2. Pour into 4 glasses.
3. Top each parfait with ½ cup of strawberries, ¼ cup of
yogurt, and 2 tablespoons of cereal.
Breakfast Tortilla
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Ingredients
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Makes: 1 serving
Serving Size: 1 tortilla
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1 cup (1 oz) spinach
1 whole grain tortilla (6-inch diameter)
1 (small) plum tomato, chopped
1 large egg
Black pepper to taste
1/4 cup (1 oz) shredded reduced-fat cheddar
cheese
Directions
Reasons to try this recipe
1. Has all the right things: low fat and low carbs. It has
vegetables and protein.
2. Because it is low in carbohydrates, you can add some fruit
or yogurt on the side.
Nutrition
Per serving: 250 calories; 13 g fat , 18 g carbohydrates,
14 g protein; 4 g fiber; 530 mg sodium
1. Preheat oven to 450°.
2. Lightly coat a large skillet with nonstick
cooking spray and heat over medium heat until
hot. Add spinach and cook until wilted, 2 to 3
minutes. Set aside.
3. Lightly coat a large baking sheet with nonstick
cooking spray. Place tortilla on baking sheet and
bake for 5 minutes, or until lightly browned.
Remove from the oven.
4. Arrange tomato and spinach on the tortilla.
Crack egg onto the center of the tortilla. Season
with pepper, return to the oven, and bake for 12
minutes or until yolk is set. Remove from oven,
sprinkle cheese on top and bake until cheese has
melted, about 2 minutes. Serve immediately.