Making the Cut (11 page)

4 large egg whites (or equivalent egg substitute)

1 tablespoon 1% low-fat milk

1 teaspoon chopped fresh cilantro

dash of coarsely ground black pepper

cooking spray

2 tablespoons reduced-fat shredded cheddar cheese, divided in half

2 (8-inch) La Tortilla Factory low-carb tortillas, heated

4 tablespoons chopped, seeded tomato, divided in half

2 tablespoons bottled chunky salsa, divided in half

1. Whisk the first four ingredients (through pepper) in a medium bowl.

2. Coat a medium nonstick skillet with cooking spray and place over medium heat. Add the egg mixture, and stir with a heatproof rubber spatula to scramble.

3. Sprinkle 1 tablespoon cheese down the center of one tortilla; top with half the scrambled egg, 2 tablespoons tomato, and 1 tablespoon salsa.

4. Roll up burrito-style (fold bottom up and sides to center). Repeat with remaining ingredients.

NUTRITION PER SERVING

cooking spray, olive oil preferred

1 cup mixed bell peppers (red, green, and yellow), diced

½ medium onion, diced

6 medium mushrooms, diced

1 cup egg whites

6 tablespoons low-fat cheddar or Monterey Jack cheese, grated

Salt and pepper to taste

1. Coat skillet with nonstick cooking spray and place on medium heat.

2. Combine and sauté all vegetables until tender, around 3 to 4 minutes.

3. Add eggs and cheese; stir until egg whites are firm.

4. Add salt and pepper to taste. Serve hot.

NUTRITION PER SERVING

1 teaspoon olive oil

¾ cup chopped red bell pepper

¾ cup chopped green bell pepper

1 garlic clove, minced

½ teaspoon dried thyme

¼ to ½ teaspoon ground red pepper

1 cup fresh diced tomatoes

4 large eggs, lightly beaten

1 tablespoon chopped fresh parsley (optional)

Heat oil in a large nonstick skillet over medium-high heat. Add bell peppers and garlic; sauté for 5 minutes. Add thyme, red pepper, and tomatoes; cover, reduce heat to medium, and cook 7 minutes or until bell peppers are tender. Uncover, and cook 1 minute or until liquid almost evaporates. Gently stir in eggs; cover, and cook 3 minutes or until set. Garnish with parsley, if desired. Cut into wedges and serve warm.

NUTRITION PER SERVING

3 eggs

¾ cup low-fat cottage cheese

¼ cup whole-wheat flour

3 tablespoons nonfat sour cream

3 teaspoons Smucker’s sugar-free jam

Preheat a griddle to 380°F or on high, until a drop of water sizzles. Separate yolks from egg whites. Beat egg whites until peaks form. Beat egg yolks till thick. Add cottage cheese to yolks and beat well. Stir in flour. Fold in egg whites. Pour batter onto the griddle, making each hotcake about 5 inches in diameter. Cook for 2 minutes on each side. Then remove and dollop 1 tablespoon sour cream and 1 teaspoon jam on each hotcake. Serve immediately.

NUTRITION PER SERVING

1 beefsteak tomato

2 slices low-sodium nitrate-free Canadian bacon

2 eggs

4 tablespoons Skinny Hollandaise Sauce (see below)

1. Wash the tomato, and cut off the top and bottom and discard. Slice the remaining part of the tomato in half horizontally.

2. Brown the Canadian bacon in a skillet, and poach the eggs in slightly salted water for 5–7 minutes. Place a bacon slice on top of each tomato half. Top with a poached egg and two tablespoons of Skinny Hollandaise Sauce.

NUTRITION PER SERVING

¼ cup Egg Beaters

1 tablespoon Smart Start

1 teaspoon lemon juice

½ teaspoon Dijon mustard

dash ground pepper

1. In a 1-cup microwavable liquid measuring cup, combine the Egg Beaters and Smart Start. Microwave on low heat for 1 minute, stirring once every 30 seconds.

2. Stir the lemon juice and mustard into the egg mixture. Microwave on low for 3 minutes, stirring every 30 seconds.

3. Stir in the pepper when done.

NUTRITION PER SERVING

1 egg white

1 cup half-and-half

1 tablespoon Splenda, plus more for sprinkling

1 tablespoon cinnamon, plus more for sprinkling

¼ teaspoon nutmeg

1 teaspoon orange or lemon extract

3 or 4 drops vanilla extract

¼ teaspoon salt

6 slices thick sprouted-grain bread

cooking spray (canola or olive preferred)

1. In a wide bowl, beat the egg white with the half-and-half. Add Splenda, cinnamon, nutmeg, orange or lemon extract, vanilla extract, and salt.

2. Dip each slice of bread in the mixture for a minute.

3. Spray skillet with cooking spray, and heat on medium. Cook French toast on both sides until brown. Dust with cinnamon and Splenda one last time and serve.

NUTRITION PER SERVING

You can substitute other kinds of dried chiles for ancho chiles in this recipe.

1½ quarts water