Recipe of the week

Huevos Rancheros

Ingredients:

• 2 corn tortillas
• Canola cooking spray
• 2 large eggs, higher omega-3 if available
• 1/2 cup egg substitute
• 2 links Boca Italian Meatless Sausage, partially thawed and coarsely chopped
• 2/3 cup canned black beans, rinsed and drained (canned or cooked pinto or kidney beans can be substituted)
• 1/4 cup chopped green onions (white and part of green)
• 2 ounces shredded reduced fat cheese of choice (sharp cheddar or Jack or other)
• 1/4 cup salsa of choice
• 1/4 large avocado, thinly sliced

Preparation:

1. Coat both sides of a corn tortilla with canola cooking spray and place in a nonstick frying pan over medium-high heat. When the underside is lightly brown, flip tortilla over to brown other side. Remove from frying pan and repeat with the second corn tortilla. Set the tortillas aside.
2. With fork, whisk, or electric mixer, beat eggs with egg substitute until well blended.
3. Add the meatless Italian sausage chunks to the same frying pan as the corn tortillas (add another coat of cooking spray if needed) and cook over medium-high heat until hot throughout and lightly browning in some areas. Reduce heat to medium or medium-low (if your stove runs hot) and pour in the egg mixture and gently stir the egg with the sausage pieces until the egg is almost cooked throughout (1 to 2 minutes). Turn off the heat then stir in the black beans and green onions. Sprinkle the cheese over the top of the egg mixture. Cover pan and let the mixture sit for a couple of minutes (to melt the cheese and blend flavors).
4. Place each prepared corn tortillas on a plate then spoon half of the egg mixture on top of each tortilla and top with half of the salsa and the avocado slices. Enjoy!

Yield:
Makes 2 servings

Nutritional Information:
Per serving: 448 calories, 37.4 g protein, 36.4 g carbohydrate, 17 g fat, 5 g saturated fat, 233 mg cholesterol, 8.3 g fiber, 1318 mg sodium. Calories from fat: 34 percent.

Recipe of the week

Egg White French Toast

3 slices of Sara Lee 45 cal per slice bread - 135 cals

6 egg whites - 120 cals

1/4 c. skim milk -22 cals

1 TBSP vanilla extract

No cal spray butter

2 TBSP your choice of Jam - 100 cals

1 c. fresh strawberries - 40 cals

Whip egg whites, milk, and vanilla extract to desired consistency.  Spray your pan or griddle with nonfat cooking spray.  Dip bread in egg whites and cook, turning after about 3 minutes.  Use spray butter and 2 tablespoons of jam and top with fresh strawberries.

Total calories: 417

Recipe of the Week

Try new and different recipes that fit into your diet and taste great!  The "Recipe of the Week" is designed to give you tasty recipes that you can rotate into your regular diet.  Make sure to look at the total calories listed at the bottom of each recipe when you substitute them in.

 

Veggie-Egg White Omelet

3 egg whites

1-1/2 tsp. water

3 T. chopped onion

3 T. mushrooms 

 3 T. chopped tomato

3 T. chopped spinach

3 T.  chopped peppers

1/3 cup salsa

Use a non-stick cooking spray to coat your pan.  Heat pan over medium heat.  Add onions and mushrooms and cook until slightly brown.  Remove onions and mushrooms from pan.  

Whip 3 egg whites and 1-1/2 teaspoons water in a bowl and cook on low to medium heat.  Coat pan with cooking spray again.  Pour egg white/water mixture into pan.  Using a wooden spoon, carefully push edge of egg whites toward middle of pan and allow raw egg to spread outward.  

When white begins to firm, add all veggies and salt and pepper.  Gently press ingredients into egg whites.  Carefully roll egg white so that you can turn it over and cook the other side for about 30 seconds.

Place omelet on plate and pour salsa over top.

TOTAL 90 CALORIES