1. OATMEAL WITH MAPLE-GLAZED APPLES AND CRANBERRIES.
Oatmeal (ground at home, cook in 5 minutes), 1/2 cup
1 apple unpeeled cut into chunks
1 dash of butter to sautee apples or microwave
half a dozen cranberries
sugar free maple syrup or a dash of brown sugar or agave or whatever you have at hand to sweeten
dash of cinnamon
Put the sauteed fruit on top of oatmeal and enjoy: 230 calories 6 grams of fiber
2. RED PEPPER STRATA with or without sausage, prepare the night before and place
Oven at 350 F (I do not preheat because of energy waste), keep foil on and bake for 30 minutes, uncover. sprinkle 1/8 cup (1/4 ounce) reduced fat sharp cheddar shredded cheese and bake for 5 more minutes. 298 calories with sausage, ONLY 1 gram of fiber, I use 45 calorie bread with 2 grams of fiber, if you substituted vegetable for the sausage, like a red bell pepper, fiber would go up.
THE NIGHT BEFORE:
Small black frying pan (one of those heavy iron ones)
In this order:
SAUTEE: 1 1/2 ounces reduced fat breakfast sausage or skip it if vegetarian
add dash dried oregano, red pepper flakes, cook to brown and drain (or sautee red pepper for a minute and add seasoning), then remove from pan
WHISK: 1/4 cup cholesterol free egg substitue or egg white, 1/4 evaporated skimmed milk, 1/4 tsp Dijon mustard, dash of black pepper)
FINALLY PLACE: one slice day old (French) bread in bottom of same skillet you sauteed in, next layer is sausage, next layer the liquid ingredients
COVER with aluminum foil and let sit over night.
Oatmeal (ground at home, cook in 5 minutes), 1/2 cup
1 apple unpeeled cut into chunks
1 dash of butter to sautee apples or microwave
half a dozen cranberries
sugar free maple syrup or a dash of brown sugar or agave or whatever you have at hand to sweeten
dash of cinnamon
Put the sauteed fruit on top of oatmeal and enjoy: 230 calories 6 grams of fiber
2. RED PEPPER STRATA with or without sausage, prepare the night before and place
Oven at 350 F (I do not preheat because of energy waste), keep foil on and bake for 30 minutes, uncover. sprinkle 1/8 cup (1/4 ounce) reduced fat sharp cheddar shredded cheese and bake for 5 more minutes. 298 calories with sausage, ONLY 1 gram of fiber, I use 45 calorie bread with 2 grams of fiber, if you substituted vegetable for the sausage, like a red bell pepper, fiber would go up.
THE NIGHT BEFORE:
Small black frying pan (one of those heavy iron ones)
In this order:
SAUTEE: 1 1/2 ounces reduced fat breakfast sausage or skip it if vegetarian
add dash dried oregano, red pepper flakes, cook to brown and drain (or sautee red pepper for a minute and add seasoning), then remove from pan
WHISK: 1/4 cup cholesterol free egg substitue or egg white, 1/4 evaporated skimmed milk, 1/4 tsp Dijon mustard, dash of black pepper)
FINALLY PLACE: one slice day old (French) bread in bottom of same skillet you sauteed in, next layer is sausage, next layer the liquid ingredients
COVER with aluminum foil and let sit over night.
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