I discovered via Hungry Girl some "egg mug" options that are right up my alley. Oatmeal options as well, but here was what I had for breakfast yesterday. It was filling, low in calories and HIGH in protein. The perfect "sweet and sour" combination!
All-American Egg Mug
PER SERVING (entire recipe): 173 calories, 3g fat, 770mg sodium, 9g carbs, 1g fiber, 2.5g sugars, 26g protein -- PointsPlus® value 4*Ingredients:
1 Morningstar Farms veggie sausage patty (or another low-fat sausage patty with about 80 calories) - I like the Jimmy Dean turkey sausage patties - 60 calories each and TASTY!
1 tbsp. sugar-free pancake syrup
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
1 slice fat-free American cheese (I used soy cheddar)
Directions:
Lightly spray a large microwave-safe mug with nonstick spray. Add sausage patty and microwave for 45 seconds. Use a fork to break patty into pieces inside mug, until mostly crumbled. Add syrup and toss to coat. Add egg substitute and microwave for 1 minute. Gently stir and microwave for 45 seconds. Tear cheese into pieces and add to the mug. Microwave for 15 seconds.
Lightly stir, let cool slightly, and then dig in!
MAKES 1 SERVING
Then for lunch, I am trying to do more cooking - using "real" ingredients and adding in veggies. I found one of her recipes for a "pizza quesadilla" and it far exceeded my expectations. It was filling and delicious! My husband even asked if I could make one for him when he tried mine. (Same with the egg mug!)
It's not on her website, but is in her cookbook. Hopefully I won't get in trouble for posting it on here...I give her full credit for the recipe and it is on page 264 of her cookbook titled "300 Under 300" by Lisa Lillien.
Cheesy Pizza Quesadilla
Per Serving (Entire recipe) 252 calories; 7.25 grams fat; 979 mg sodium; 31 carbs; 5.5 g sugars; 18 grams protein
Ingredients:
1 stick light string cheese
1/4 cup canned tomatoes, plus more for optional dipping
1/2 tsp Italian seasoning
1/4 cup sliced mushrooms
1/4 cup chopped green pepper
1 medium large high fiber flour tortilla - about 110 calroies
1 wedge Laughing Cow light creamy swiss cheese
4 slices turkey pepperoni, chopped
Directions:
Tear string cheese into pieces and roughly chop. Set aside. In small bowl, combine tomatoes with Italian seasoning and set aside.
Bring medium large skillet (at least the size of the tortilla) sprayed with nonstick spray to medium high heat on the stove. Add mushrooms and bell pepper and stirring occasionally, cook until softened, about 4 minutes. Remove veggies and set aside.
Remove skillet from the heat, re-spray, and bring to medium heat again. Spread one side of the tortilla evenly with the cheese wedge. Lay tortilla flat in the skillet (cheese side up). Evenly spread the tomatoes over one half of the upward facing side of the tortilla.
Top the tomatoes with half of the shredded cheese, and follow with veggies and turkey pepperoni. Top with the remaining shredded cheese and cook for 3 minutes or so. Using a spatula, carefully fold the plain half of the tortilla over the filling and press down lightly to seal. Flip and cook until both sides are crispy, about 3 minutes.
Once cool enough to handle, slice into wedges, and if you'd like, mix up some extra seasoned crushed tomatoes for dipping and enjoy!
One last note...lunch today was AWESOME! Had a veggie burger (love the Boca Burgers!) and topped it with some of the avocado coleslaw from yesterday and some chopped tomatoes. As Rachael Ray would say, YUMMO!!!
Bon appetit and on the menu for tonight is Chicken Canneloni from the HG cookbook. Interestingly enough, instead of using pasta to roll the chicken and filling, she uses the chicken as the outside, and that gets filled and baked. Will update you later...after our 90 minute walk of course!!!
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