For those who requested
BTW: lea over at Xers wrote these out... Part of Oxygen Nutrition Collector's Issue.
keep in mind that those of you counting points/calories need to adjust #'s according to your products.
:9 Oatmeal & Egg White Pancakes
6 egg whites
1/2 cup oat bran or 1 packet instant oatmeal
1/2 tea splenda
1/2 tea cinnamon
sugar free syrup
non stick spray
Whisk together Whites, oatmeal, spices
Heat pan with ns spray
Cook like pancakes
Super duper simple & quick! A balanced carb/protein breakfast
A few More good ones to get those Egg Whites in!
:9 Breakfast Burrito
Ingredients:
4 egg whites
1 low-fat, whole-grain tortilla
2 tbsp fresh chives, chopped
1/2 cup nonfat refried beans
1/4 cup salsa
Instructions:
Scramble egg whites. Warm the tortilla. Spread remaining ingredients on tortilla. Roll and serve.
:9 Egg-White Frittatas
Ingredients:
1 1/2 cups broccoli florets
1/2 cup scallions, chopped
1/2 cup plum tomatoes, chopped, seeded and drained
1/2 red and yellow bell peppers
nonstick cooking spray
5 large omega-3 egg whites
1/2 tsp fresh cilantro or basil, finely chopped
1 clove garlic
Instructions:
Preheat oven to 350. Saute all chopped beggies in a pan prepared with cooking spray. Spray a deep glass pie plate w/cooking spray. Next, place the veggies in the pie plate. In a small mixing bowl, mix egg whites and herbs. Pour over veggies. Bake in oven for about 20 minutes or until eggs are set. Remove, cut into wedges and eat hot or cold.
per serving: Calories 190.4/Fat 1.2g/Carbs 27.9g/Protein 21.2g
:9 Egg-White Bites
Ingredients:
2-12 fresh eggs, separated
2 or 3 plum tomatoes, chopped, seeded and drained
dried basil
low-fat cooking spray
instructions:
Preheat oven to 350. Prepare a muffin tin with low fat cooking spray. Drop one egg white into each well of the muffin tin. Toss 1 tsp chopped tomato on top of each egg white. Sprinkle with a little dried basil. Place on center rack of oven and bake for 6-8 minutes or until desired doneness.
per serving: Calories 21/Fat 0.1g/Carbs 1.6g/Protein 3.7g
:9 Elaine Goodlad's Oatmeal Pancakes
Ingredients:
6 egg whites
1/2 cup oat bran
1/4 tsp splenda
1/8 tsp cinnamon
spray butter
sugar free syrup
Instructions:
Whisk together egg whites, oat bran, splenda and cinnamon. Pour mixture into a nonstick frying pan and cook over medium heat until bottom of pancake is brown. Flip and cook other side until done. Spray pancake wiht spray butter and pour syrup over.
Number of servings 6/calories per serving 239/fat 5/carbs 25/protein 30
:9 Postcontest Peanut Butter French Toast
Ingredients:
4 egg whites, 4 whole eggs
1 tsp vanilla extract
1/4 cup Nestle Coffee-Mate, vanilla-caramel flavor
8 thick slices homestyle bread, cut in half on the diagonal
butter flavored spray
1/2 tsp natural peanut butter
1/2 tsp maple syrup
instructions:
In a large bowl, beat eggs and egg whites until frothy. Stir in vanilla and Coffee-mate. Place bread slices in bowl until they evenly soak up the egg mixture. Spray butter spray in large frying pan or griddle. Fry bread slices on both sides until golden brown. Serve hot with peanut butter smeared on each piece and dripping with maple syrup.
Number of servings 4/calories per serving 646/fat 30/carbs 50/protein 40
:9 The Ricardo
Ingredients:
4 eggs, poached
2 tbsp fat free refried beans
2 corn tortillas, medium sized
4 tbsp fat-free sharp cheddar cheese
4 slices low-sodium fresh roasted turkey breast
1/2 avocado
2 tbsp fresh mild salsa
Instructions:
Poach eggs in an egg-poaching pan for 7 minutes. While eggs are cooking, spread 1 tbsp refired beans over each tortilla. Top each with 2 tbsp of cheese and mocriwave on high for 20 seconds. Add 2 slices of turkey breast, then place 2 poached eggs on top of each tortilla. Top eggs with additiona 1 tbsp of cheese. Slice avocado into 6 slices and top each with 3 slices each. Dress each tortilla with 1 tbsp of fresh salsa and serve.
# of servings - 2/calories per serving 407/fat 17g/carbs 20g/protein 39g
:9
