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South of the Border Scramble Servings: 1
Whisk the egg whites in a mixing bowl and set aside. In a small nonstick skillet add the red pepper, red onion and cilantro. Sauté gently over medium heat until soft, about 5 minutes. Add black beans and salsa. Heat thoroughly. Gradually pour egg whites over the sautéed vegetables and beans, stirring constantly. Scramble until the eggs are firm. Season with salt and pepper. Serve hot with additional salsa. Garnish with whole cilantro leaves. Per Serving (excluding unknown items): 228 Calories; 1g Fat (3.5% calories from fat); 19g Protein; 38g Carbohydrate; 9g Dietary Fiber; 0mg Cholesterol; 256mg Sodium. Exchanges: 2 Grain(Starch); 1 1/2 Lean Meat; 1 Vegetable. Arugula Salad with Grilled Chicken Breast and Apricots Servings: 1
Combine first three ingredients in zip-lock bag and marinate over night. Grill chicken breast until done, about 5 minutes on each. Grill apricots until marked with grill lines. Set aside to cool. Combine arugula, greens and onion in a large mixing bowl. Roughly chop apricot halves and add to bowl. Toss with lime juice and olive oil. Arrange on serving plate. Slice chicken breast on the diagonal in half inch pieces. Serve on top of salad. Per Serving (excluding unknown items): 426 Calories; 29g Fat (58.9% calories from fat); 24g Protein; 21g Carbohydrate; 5g Dietary Fiber; 49mg Cholesterol; 77mg Sodium. Exchanges: 2 1/2 Lean Meat; 1 1/2 Vegetable; 1 Fruit; 5 1/2 Fat. Mini Turkey Loaf with Roasted Spaghetti Squash Servings: 1 Spaghetti Squash
Preheat oven to 375 degrees. Brush cut edge of squash with olive oil. Place on a baking sheet, cut side down. Bake for 45 minutes or until tender. Use a fork to separate strands of “spaghetti”. Toss with Marinara Sauce. Turkey Loaf
Preheat oven to 350 degrees. Combine all ingredients in bowl, mixing well. Press into a mini-loaf pan and bake until thoroughly done, about 25-30 minutes. Serve on plate with Spaghetti Squash and Marinara. Marinara Sauce
Heat olive oil in saucepan. Add garlic and onion and sauté until golden, about 5 minutes. Add tomatoes and basil and simmer until thickened, about 30 minutes. Per Serving (excluding unknown items): 283 Calories; 17g Fat (52.6% calories from fat); 20g Protein; 13g Carbohydrate; 2g Dietary Fiber; 67mg Cholesterol; 152mg Sodium. Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 2 1/2 Vegetable; 2 Fat. White Peaches and Blueberries in Vanilla Bean Kefir Servings: 1
Pour kefir into small mixing bowl. Scrape seeds from inside one half of the vanilla bean. (Reserve pod and remaining half for later use.) Add seeds and erythritol to kefir and mix well. Set aside to allow flavors to blend. Arrange peach slices in bottom of a custard dish, reserving 2 or 3 slices for garnish. Pour half the kefir over peach slices. Cover dish with saran wrap. Place in freezer until slightly frozen. When mixture has set up, remove from freezer. Arrange the blueberries on top of frozen kefir, reserving 4 or 5 for garnish. Pour remaining kefir mixture over berries. Re-cover with saran. Return to freezer until well frozen. Garnish with remaining peach slices and blueberries to serve. "Erythritol is a sugar alcohol sweetener. For more information on where to find it, please visit the Recommended Products section." Per Serving (excluding unknown items): 193 Calories; 6g Fat (30.4% calories from fat); 7g Protein; 28g Carbohydrate; 3g Dietary Fiber; 23mg Cholesterol; 87mg Sodium. Exchanges: 1 Fruit; 1/2 Non-Fat Milk; 1 Fat; 1/2 Other Carbohydrates. Smoked Turkey and Cantaloupe Roll Ups Servings: 1
Spread very thin layer of mustard over small turkey slices. Place cubes of cantaloupe on edge of turkey slices and roll tightly. Secure each roll with a toothpick. Per Serving (excluding unknown items): 176 Calories; 6g Fat (32.2% calories from fat); 23g Protein; 6g Carbohydrate; 1g Dietary Fiber; 58mg Cholesterol; 118mg Sodium. Exchanges: 3 Lean Meat; 1/2 Fruit; 0 Fat; 0 Other Carbohydrates. |
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