Cheesy Scrambled Eggs and Toast

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Scrambled eggs

Cheesy Scrambled Eggs and Toast

0 from 0 votes
Prep Time 5 mins
Cook Time 5 mins
Total Time 10 mins
Course Breakfast
Cuisine American
Servings 1 servings
Calories 232 kcal

Ingredients
  

  • 1-2 Medium Eggs, scrambled
  • 1 TBSP Sour Cream, Fat Free
  • 2 TBSP Onion
  • 2 TBSP Mushrooms, chopped
  • 1 Slice Aunt Millie's Whole Wheat 35 calorie bread
  • 1 Slice Fat Free Cheese Single

Instructions
 

  • Whisk eggs and sour cream
  • Sautee mushrooms and onion in 0 calorie cooking spray
  • Combine egg mixture and vegetables. Cook to desired consistency. Place cheese slice on top of cooked mixture until melted. Serve with toast.

Nutrition

Calories: 232kcalCarbohydrates: 17gProtein: 20gFat: 9gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gCholesterol: 372mgSodium: 558mgPotassium: 347mgFiber: 4gSugar: 6gImpact Carbs: 13g
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Spinach Salad

Spinach Salad

0 from 0 votes
Prep Time 5 mins
Cook Time 12 mins
Total Time 17 mins
Course Salads
Cuisine American
Servings 1 servings
Calories 253 kcal

Ingredients
  

  • 2-3 cups spinach
  • 2 slices Thin bacon
  • 1 Medium boiled egg
  • 2 TBSP onion, Diced
  • 2 TBSP Bothhouse Cilantro and Avacado Dressing

Instructions
 

  • Boil egg for 12 minutes. Then immerse in ice bath. When cooled, peel. Cook bacon to desired crispiness in 0 calorie cooking spray.

Nutrition

Calories: 253kcalCarbohydrates: 7gProtein: 16gFat: 17gSaturated Fat: 5gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gCholesterol: 213mgSodium: 842mgPotassium: 501mgFiber: 2gSugar: 3gImpact Carbs: 5g
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Egg, Steak and Toast

Egg, Steak and Toast

0 from 0 votes
Prep Time 2 mins
Cook Time 5 mins
Total Time 7 mins
Course Breakfast
Cuisine American
Servings 1 serving
Calories 414 kcal

Ingredients
  

  • 1 Large Whole Egg
  • 1 4 ounce Steak
  • 1 Slice Aunt Millie's Whole Wheat 35 calorie bread
  • 0 Calorie Cooking spray

Instructions
 

  • Cook steak and egg to desired taste. Toast bread.

Nutrition

Calories: 414kcalCarbohydrates: 17gProtein: 41gFat: 21gSaturated Fat: 8gPolyunsaturated Fat: 2gMonounsaturated Fat: 9gCholesterol: 257mgSodium: 650mgPotassium: 394mgFiber: 6gSugar: 1gImpact Carbs: 11g
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Egg, Sausage and Toast

Egg, Sausage and Toast

0 from 0 votes
Prep Time 3 mins
Cook Time 5 mins
Total Time 8 mins
Course Breakfast
Cuisine American
Servings 1 serving
Calories 348 kcal

Ingredients
  

  • 2 Large whole eggs Ladies: Limit to 1 egg or 1 sausage patty
  • 2 Patties Jimmy Dean Turkey Sausage Patty
  • 1 Slice Aunt Millie's 35 Calorie

Instructions
 

  • Cook eggs to desired consistency with 0 calorie spray. Heat sausage patties in microwave according to package directions. Toast the bread.

Nutrition

Calories: 348kcalCarbohydrates: 22gProtein: 30gFat: 18gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gCholesterol: 424mgSodium: 320mgPotassium: 204mgFiber: 6gSugar: 2gImpact Carbs: 16g
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Chicken Breast with Zucchini “Pasta” in Creamy Bacon Mushroom Sauce

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Veggie Pastas

Chicken Breast with Zucchini "Pasta" in Creamy Bacon Mushroom Sauce

0 from 0 votes
Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins
Course Main Dish
Cuisine American
Servings 2 servings
Calories 377 kcal

Ingredients
  

  • 6 ounce Chicken Breast
  • 4 slices Bacon, thin
  • 1/4 Cup Heavy Whipping Cream
  • 1/4 Cup Fat Free Half and Half
  • 1/4 Cup Fat Free Chicken Broth
  • 2 Large zucchini Spiralized or use a peeler to make long noodle-like strands
  • 10 White Button Mushrooms, sliced
  • salt and pepper
  • 1 TBSP MCT Oil

Instructions
 

  • In a non-stick pan, saute the bacon until crispy, about 5-7 minutes. Remove bacon and cook chicken in bacon grease.
  • Add the mushrooms to the skillet and and saute until softened, about 2-3 minutes
  • Reduce the heat to simmer and add the cream,half and half and chicken broth to skillet. Simmer uncovered for 10-15 minutes until sauce reduces, Stirring frequently.

Zuccini Noodles

  • Spiralize zuchini. Place zucchini noodles into a colander over the sink. Sprinkle with sea salt and toss. Let sit for 30 minutes to drain. After half an hour, squeeze the zoodles gently over the sink to release more water. No need to get out every last drop, but just the majority.
  • Heat MCT oil in a large saute pan over medium-high heat. Add zucchini and stir fry for 3 to 4 minutes until al dente. (Cooking time may vary depending on how much zucchini you have and the size of your pan.) Season with black pepper and more sea salt to taste.

Nutrition

Calories: 377kcalCarbohydrates: 15gProtein: 27gFat: 24gSaturated Fat: 16gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gTrans Fat: 1gCholesterol: 102mgSodium: 399mgPotassium: 1428mgFiber: 4gSugar: 11gVitamin A: 1109IUCalcium: 99mgIron: 3mgImpact Carbs: 11g
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Zucchini “Pasta” in Creamy Bacon Mushroom Sauce

Zucchini "Pasta" in Creamy Bacon Mushroom Sauce

0 from 0 votes
Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins
Course Main Dish
Cuisine American
Servings 2 servings
Calories 395 kcal

Ingredients
  

  • 4 ounces Scallops
  • 6 ounces Chicken Breast

Cream Sauce

  • 8 Slices Bacon, Thin Sliced
  • 10 White Button Mushrooms, sliced
  • 1/2 Cup Heavy Whipping Cream
  • 1/4 Cup Fat Free Chicken Broth
  • 2 Large Zucchini Spiralized or use a peeler to make long noodle-like strands
  • salt and pepper
  • 1 TBSP MCT Oil

Instructions
 

  • In a non-stick pan, saute the bacon until crispy, about 5-7 minutes. Remove Bacon and pan-fry chicken breast until it springs back with press of finger (165 degrees). Add in shrimp and cook until opaque.
  • Remove chicken and seafood and add the mushrooms to the skillet and and saute until softened, about 2-3 minutes
  • Reduce the heat to simmer and add the heavy cream and chicken broth to skillet. Simmer uncovered for 10-15 minutes until sauce reduces, Stirring frequently.
  • Place zucchini noodles into a colander over the sink. Sprinkle with sea salt and toss. Let sit for 30 minutes to drain. After half an hour, squeeze the zoodles gently over the sink to release more water. No need to get out every last drop, but just the majority.
  • Heat MCT oil in a large saute pan over medium-high heat. Add zucchini and stir fry for 3 to 4 minutes until al dente. (Cooking time may vary depending on how much zucchini you have and the size of your pan.) Season with black pepper and more sea salt to taste.

Nutrition

Calories: 395kcalCarbohydrates: 13gProtein: 11gFat: 34gSaturated Fat: 22gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gTrans Fat: 1gCholesterol: 93mgSodium: 398mgPotassium: 1103mgFiber: 4gSugar: 9gVitamin A: 1521IUCalcium: 90mgIron: 3mgImpact Carbs: 9g
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Simple Vegetarian Beef Burrito

Simple Vegetarian Beef Burrito

0 from 0 votes
Prep Time 2 mins
Cook Time 5 mins
Total Time 7 mins
Course Main Dish
Cuisine Vegetarian
Servings 1 servings
Calories 382 kcal

Ingredients
  

  • 1 Tortilla ole extreme high fiber tortilla
  • 1 cup morning star Griller crumbles
  • 1 Slice ultra thin cheddar cheese
  • 1/2 cup lettuce
  • 1 TBSP Plant based sour cream
  • 4 cherry tomatoes, slices

Instructions
 

  • Heat meat. Place cheese in tortilla and place heated meat on the cheese. Top with lettuce and tomatoes.

Nutrition

Calories: 382kcalCarbohydrates: 39gProtein: 47gFat: 15gSaturated Fat: 3gPolyunsaturated Fat: 0.2gMonounsaturated Fat: 0.04gCholesterol: 10mgSodium: 1747mgPotassium: 326mgFiber: 30gSugar: 4gImpact Carbs: 9g
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Swiss Steak and Turkey Meal

Swiss Steak and Turkey Meal

0 from 0 votes
Course Main Dish, Vegan, Vegetarian
Cuisine American
Calories 301 kcal

Ingredients
  

  • 2 Pieces Loma Linda Swiss Steak with Gravy
  • 2 Slices Light Life Plant based turkey
  • 1 Slice Ultra Thin Cheddar Cheese
  • 1 Small Side salad
  • 5 Small cherry tomatoes
  • 5 Small olives
  • 1 TBSP Bolthouse cucumber ranch dressing
  • 1 Cup Broccoli

Instructions
 

  • Heat Swiss steak and and turkey slices and enjoy with side salad.

Nutrition

Calories: 301kcalCarbohydrates: 22gProtein: 21gFat: 14gSaturated Fat: 3gPolyunsaturated Fat: 7gMonounsaturated Fat: 4gCholesterol: 9mgSodium: 950mgPotassium: 627mgFiber: 8gSugar: 4gImpact Carbs: 14g
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Pork Loin and Salad

Pork Loin and Salad

0 from 0 votes
Course Main Dish
Cuisine American
Servings 1 serving
Calories 242 kcal

Ingredients
  

  • 4 ounces Top Loin, Lean boneless pork loin, cut into 2-inch strips
  • 4 Asparagus
  • 2 TBPS Bolthouse Avocado Cilantro Dressing

Instructions
 

  • Cook pork loin according to directions on package. Make sure internal temperature is between 145 and 160 degrees. Fix salad with dressing.

Nutrition

Calories: 242kcalCarbohydrates: 9gProtein: 29gFat: 9gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gCholesterol: 69mgSodium: 290mgPotassium: 476mgFiber: 3gSugar: 7gImpact Carbs: 6g
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Big Mac in a Bowl

Big Mac in a Bowl

0 from 0 votes
Prep Time 5 mins
Cook Time 15 mins
Total Time 20 mins
Course Main Dish
Cuisine American
Servings 1 serving
Calories 374 kcal

Ingredients
  

  • 6 ounces 92/8 Lean Ground Beef
  • 1/4 tsp kosher salt
  • 1/4 tsp ground black pepper
  • 2 cups chopped iceberg lettuce
  • 2 TBSP Sliced Onions
  • 1/4 cup Fat Free Cheddar Cheese, shredded
  • 2 TBSP Dill Pickles
  • 2 TBSP Walden Farms Thousand Island Dressing

Instructions
 

  • Heat a 10-inch sauté pan over medium heat. Add the ground beef, smash it to break up the clumps, and cook until it's almost cooked through. Add salt and pepper and finish cooking it all the way.
  • While the ground beef is browning, chop lettuce. Slice onions and then cut into half. Roughly chop pickles..
  • When you are ready to serve the salad, mix the lettuce, onions, pickles, and cheese. Put into four bowls. Add in ¼ of the ground beef mixture into each bowl. Drizzle with dressing and serve immediately.

Nutrition

Calories: 374kcalCarbohydrates: 20gProtein: 47gFat: 13gSaturated Fat: 5gPolyunsaturated Fat: 0.4gMonounsaturated Fat: 0.03gCholesterol: 110mgSodium: 1524mgPotassium: 748mgFiber: 7gSugar: 11gImpact Carbs: 13g
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