CHICKEN BREAKFAST SAUSAGE WITH PEPPERS AND ONIONS FRITTATA

PORTIONS:1

INGREDIENTS
1 sausage, 2 oz.
¼ cup tomato sauce
cooking spray
¼ cup egg beaters
¼ cup mixed green and red peppers diced
¼ cup onions, diced
¼ cup scallions, diced
½ oz. cheddar cheese, diced
Salt and pepper to taste

PREPARATION
Cook the sausage in a toaster oven.
Heat up the tomato sauce
Heat up a skillet at medium flame, and spray it.
Cook the peppers, onions and scallions together.
In a bowl mix the egg beaters with the vegetables and cheese.
Spray a ramekin dish and fill it with the egg mix.
Cook it in microwave for 2 minutes or until egg beaters are cooked.
Place the sausage on plate.
Pour tomato sauce at one side and put the frittata on top of the sauce.

NUTRITION FACTS PER SERVING

Calories                245.1        Monounsaturated Fat 2.0 g          Dietary Fiber      3.29 g
Total Fat                 10.3 g     Cholesterol               66.7 mg      Sugars                 6.00 g
Saturated Fat             4.6 g      Sodium                       795.7 mg     Protein               22.25 g
Polyunsaturated Fat  0.12 g     Potassium                   990.7 mg     Carbohydrates   14.80 g

SPINACH OMELET

PORTIONS: 1

INGREDIENTS

2 Eggs whites
Cooking spray
¼ cup diced onions
1 cup washed and chopped spinach
Salt and pepper to taste
1 small orange, peeled, seedless, cut in slices
5 blackberries

PREPARATION
At medium flame, heat up a skillet and spray it lightly.
Saute the onions.
Stir in the spinach and let it be wilt. Add, mix salt and pepper. Place the mix in a separate dish momentarily.
Wash the skillet, dry it, heat it up and spray it lightly.
Pour the eggs whites in the skillet, and spread the spinach mix on it.
Let  the eggs whites to cook, and with a heat resistant rubber spatula fold ½ the omelet over the other half.
Serve the omelet with the sliced oranges and blackberries.

Nutrition facts
Calories                116.2          Monounsaturated Fat  0.0 g           Carbohydrate    19.9 g
Total fat                    0.6         Cholesterol                   0.0 mg        Dietary Fiber      5.2 g
Saturated Fat             0.0         Sodium                     134.9 mg        Sugars                9.2 g 
Polyunsaturated Fat  0.1 g      Potassium                  568.4 mg        Protein             12.4 g

POACHED EGG WHITES IN TOMATO SAUCE

PORTIONS: 1

INGREDIENTS:
1 cup chopped broccoli florets (cooked in microwave, 3 minutes)
1 medium size tomato chopped
¼ cup chopped onions
1 garlic clove chopped
Low sodium salt to taste.

PREPARATION:
In a small skillet, with no oil, and a low flame, cook the onions with the chopped tomato and garlic.
Add the cooked chopped broccoli spreading on top of the sauce.
Beat the egg whites with a pinch of low sodium salt and spread on top of the broccoli pressing a little on it.
Cover the pan and let the egg whites to cook for about 2 minutes, until are firm.
Serve immediately in the same cooking pan, it will last hot longer.

NUTRITIONAL INFORMATION

  Cholesterol     0.0 mg

    Calories          Protein          Fat          Carbs          Fiber          Sodium
            148.3                      13.3           1.3          24.9           8.2          189.3
 %                                         32%           7%           61%

EGG WHITE MUSHROOM OMELET

PORTIONS: 1
               
INGREDIENTS
Cooking  spray
2 Egg white
½ cup diced onions
1 cup sliced mushrooms
1/4 cup sliced scallions
2 large strawberries, cut in half

PREPARATION

Heat up at moderate flame a cooking skillet and spread very lightly over it with cooking spray
Cook the onions and mushrooms together. Put it aside temporarily.
Clean the skillet, heat it up and spray it again.
Spread the egg white in the skillet.
Spread on top the mushrooms, onions and scallions (save some scallions for decoration) .
After the egg white is firm, fold  the omelet like half moon.
Serve the omelet in a plate decorating it with the strawberries and scallions

NUTRITION FACTS
Calories             142.4                    Cholesterol       0.0 mg              Dietary fiber 6.3 g
Total Fat                 1.0 g                 Sodium        126.1 mg               Sugars           5.3 g
Saturated Fat                 0.1 g                 Potassium     806.6 mg               Protein         15.3 g
Polyunsaturated Fat     0.3 g                 Carbohydrate  23.9 g
Monounsaturated Fat  0.1 g

CRUST LESS BROCCOLI QUICHE

PORTIONS: 1

INGREDIENTS

¼ cup egg beaters
1 tbsp. heavy cream
⅓ cup broccoli cut in pieces, and cooked in microwave
1 tbsp. red peppers, small diced
1½ tbsp. sliced scallions
½ oz. mixed cheese ( cheddar, Monterrey Jack cheese or other cheese )
Salt and pepper to taste
1 small orange, peeled sliced
6 blackberries
8 green grapes
cooking spray

PREPARATION

In a bowl, mix well egg beaters and heavy cream.
Stir in broccoli, red peppers, scallions, cheese, salt and pepper.
Spray a Ramekin dish and fill in the eggs mix.
Place the Ramekin dish on a plate and cook in microwave for 2 minutes, it may spill over a bit.
If you prefer, cook the quiche in the oven for about 20 minutes at 375° F - 190° C temperature
With a tooth pick check if it is cook.
Turn it over in a small plate, and with an spatula put it up right in the serving dish.
Arrange the fruit on plate

NUTRITION FACTS PER SERVING

Calories                   231.2       Monounsaturated Fat 3.0 g          Carbohydrates          26.8 g
Total Fat                    10.9 g    Cholesterol               36.1 mg       Dietary Fiber              5.9 g
Saturated Fat               6.5 g    Sodium                    219.0 mg       Sugars                       13.4 g
Polyunsaturated Fat    0.6 g     Potassium                656.2 mg       Protein                      12.4 g

PEPPERS AND ONIONS OMELET WITH JERK SAUSAGE

PORTIONS: 1

INGREDIENTS

Cooking spray
1 (2 oz.) jerk sausage
¼ cup egg beaters
½ cup chopped mixed peppers
¼ cup chopped onions
⅛ tsp. ground pepper
Salt to taste
1 small orange cut in slices
12 grapes

PREPARATION

Cook the sausage in the oven toaster.
Spray a small skillet and over medium heat cook the onions and peppers.
In a small bowl, combine the egg beaters, peppers and onions, salt and pepper .
Spray again the skillet, heat up over moderate temperature.
Pour the eggs mix into the skillet and spread well. Let the eggs set.
Fold two sides over.
If omelet still runny and you like it well cooked, turn it over.
Serve in plate with the jerk sausage and arrange the sliced orange and grapes.

NUTRITION FACT PER SERVING

Calories                 230.0                 Monounsaturated Fat 2.09 g         Carbohydrate       30.9 g

Total Fat                     5.8 g               Cholesterol              51.8 mg          Dietary Fiber     5.2 g
Saturated Fat               1.7g               Sodium                   384.7 mg          Sugar              15.1 g
Polyunsaturated Fat    1.1 g               Potassium              641.5 mg           Protein           20.4 g