Ezekiel Mc Muffin
Toast 1 Ezekiel English Muffin with 1 slice of low fat cheese. Prepare 4 egg white omelet with spinach, place on top of the cheese covered slice of Ezekiel and top with the other half.
Oatmeal Pancake:
Blend:
Oatmeal 1 serving (original or weight control- banana bread or maple and brown sugar)
3-4 egg whites
¼ cup fat-free cottage cheese
*if regular oatmeal, add cinnamon to blend, and add sugar-free/low sugar jelly on top*
Optional: add almonds, walnuts, and/or fresh berries
Cook on stove like a normal pancake.
Shrimp Stuffed Tomato or Red Pepper (4 Servings)
Ingredients:
2 tbsp EVOO
1lb shrimp, chopped
1 bunch scallions, thinly sliced
1 tbsp Cajun seasoning
4 tomatoes or red peppers
1 package of spinach chopped
1/3 cup cottage cheese, blended
1 rib celery, finely chopped
1 ½ tsp Worcestershire sauce
6 hard boiled egg whites, finely chopped
Instructions:
In a medium skillet with low sodium stock, combine the shrimp, scallions and Cajun seasoning. Cook about 2 minutes until pink. Transfer to a bowl and refrigerate. Core the tomatoes or Peppers. Divide the spinach among the 4 plates, top each with a pepper or tomato. Add the cottage cheese, celery, and Worcestershire sauce to the shrimp, mix and fill the pepper or tomato. Top each one with the egg whites.
Egg White muffin
Blend:
8 egg whites
1 cup of shredded potatoes/shredded sweet potatoes
Veggies of choice: (spinach, peppers, mushrooms, etc)
Low-Fat/Fat-free shredded mozzarella and cheddar
**In a muffin pan place blend, cook at 375 degrees for ~ 15-20 minutes
Citrus Fish with Bell Pepper Brown Rice (4 Servings)
Ingredients:
1/3 cup parsley, chopped
Juice of 1 lemon, plus 2 tsp lemon zest
Juice of 1 lime, plus 2 tsp lime zest
Segments of 1 orange, chopped, plus 2 tsp orange zest
1 tbsp fresh thyme, chopped
4 fillets of white fish
1 red bell pepper, chopped
4 scallions, chipped
1 ½ cup brown rice
Instructions:
In a shallow dish, combine parsley, lemon juice and peel, lime juice and peel, orange peel and thyme. Add the fish and marinate for 15 minutes. Meanwhile, heat a medium sauté pan with stock add pepper, scallions and salt and pepper to taste. Add the brown rice and toast with the veggies. Add 4 ½ cups of water bring to a boil, reduce to low, cover and simmer. Grill the fish in stock until done. When rice is done mix in the chopped orange segments and serve with the fish.
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Posted on
Thu, June 16, 2011
by Michelle Diaz
filed under