Tasty Egg Sandwich:

1 egg
1 egg white
1 slice cheddar cheese
2 slices white bread (This would be healthier with 100% whole wheat or multigrain bread)
1 dash salt
1 dash garlic powder
1 dash onion powder

Servings=1
Calories=242
Fat=14.3 (combination of cheese and egg yolk)
Carbs=10.5
Protein=17.6

To cut down on the fat, you can skip the cheddar cheese. Also, using a low carb bread would cut that down too, if carbs are something you overdo.

This is a fantastic idea! I have a great recipe for a healthy dessert. It's a nut-crust apple tart that is gluten free, dairy free, and vegan. I originally got the recipe from a friend of mine and tweaked it to suit my own tastes. You could easily sub pecans for the walnuts, allspice or cloves for the nutmeg, use honey for the maple syrup, add more/less cinnamon, etc.

2½ cups walnuts
1½ cups dates, pitted
pinch of salt (optional)
3 green apples (like Granny Smith)
1/2 tsp cinnamon
1/4 tsp nutmeg
2 TBSP maple syrup
½ cup apple juice (no sugar added)
¼ cup raisins or dried cranberries

To make the crust:
Combine walnuts and dates (and salt, if using) in food processor and chop until ground, but not smooth. Press mixture evenly into a 9” tart pan, preferably one with a loose bottom. Refrigerate until ready to add filling.

To make the filling:
Core apples and cut into ¼ inch thick slices. Cook in large skillet over medium heat with the other ingredients until apples are tender. Allow to cool completely before filling crust. Tart can be served right away or kept covered in refrigerator. I usually get about 10-12 servings out of this. It's pretty rich so a little goes a long way.

According to Calorie Count Recipe Analysis:
Calories - 270
Fat - 15.6
Carbs - 31.5
Protein - 7

Also, I LOVE the Whole Foods Recipes website. I even have the app on my iPhone, and I use it all the time. They have a lot of healthier versions of conventional recipes, and you can search by diet preferences (gluten free, dairy free, etc). My favorite treat recipe from there is the gluten free peanut butter cookies], and I love the Cookoff-Winning Veggie Chili.

Black Bean "hummus-style" Dip

1 can black beans
1/2 cup salsa
2 squeezes lemon juice
2 squeezes lime juice
1 clove garlic

Heat all the ingredients until simmering. Simmer for 5-10 minutes. Then, drain fluid into a bowl to use as needed. Put the mixture into the blender or food processor until well-blended. Add drained liquid until you reach your desired consistency.

Serving size is 1/4 cup.

Number of Servings=10
Calories=149
fat=0.6 grams
carbs=27.4 grams
protein=9.4 grams

This goes deliciously on pita bread, on tacos, on your favorite veggies to dip, on a "southwest" salad, etc. It's high in protein and reasonable in calories!

bumpity

Healthy Recipes?

C'mon!

To make it healthier, substitute 2 tbsp olive oil for the butter and omit the bacon and the pecan butter. I don't have the calorie counts though. Sorry.

ROASTED BUTTERNUT SQUASH SOUP WITH HONEY-PECAN BUTTER

2 butternut squash, about 4 pounds
2 tablespoons butter
2 slices bacon, chopped
1 large yellow onion, chopped
6 cups low-sodium chicken broth
1/4 cup freshly squeezed orange juice
Large pinch nutmeg
Salt and freshly ground black pepper
3 tablespoons toasted and finely chopped pecans
1 tablespoon honey

1. Preheat oven to 375*. Halve the squash and place pieces cut side down on an oiled baking sheet. Bake until the squash can easily be skewered. 45 to 60 minutes. Cool for 20 minutes. Remove the seeds and discard. "Scrape pulp and reserve. Discard peel.

2. In a soup pot over medium heat, melt 1 tablespoon butter. Add bacon and onion and cook. Stirring occasionally until onion is soft, about 10 minutes. Add squash and broth and simmer until squash falls apart, about 30 minutes. Cool for 20 minutes.

3. In blender, puree soup in batches until very smooth, 2 to 3 minutes per batch. Strain into a clean soup pot and add orange juice and nutmeg. Season with salt and pepper. If soup is too thick, thin with additional water or stock.

4. Make compound butter by mashing together the remaining 1 tablespoon of butter, pecans, and honey. Season with salt and pepper. Roll butter in plastic wrap into a cylindrical shape, 1 inch in diameter. Store in the refrigerator.

5. To serve, ladle soup into soup bowls. Cut 1/4-inch slices of pecan butter and float in center of each soup.

I keep forgetting to come back and post some of our favorites, thanks for reminding me.

This I actually have to double for the fact that I am feeding so many at once. I got this from SparkPeople a while ago, it is one of our easy go-to's. This is one we actually use many different veggies to switch it up. I also love this because I can get my kids to eat more veggies.

Vegetable Frittatta

6 ounces button mushrooms
1 tbsp olive oil
1 clove garlic
1 shallot
1 small or 1/2 large zucchini

6 large eggs
1/3 cup 1% milk
1 tsp salt
1/4 tsp freshly ground black pepper
dash nutmeg
1 tbsp chopped chives

1/4 cup freshly grated parmesan cheese
2 medium or 1 large tomato


Directions
1. Preheat the oven to 350 degrees.

2. Clean and slice mushrooms. In a skillet, heat olive oil and saute the mushrooms over medium heat for about ten minutes. While they cook, grate or finely mince the garlic and shallots. Add the garlic and shallots to the mushrooms and continue to cook for about two minutes more. Remove the mushroom mixture from the heat and set aside.

3. Cut the zucchini in half lengthwise and slice into thin, half-moon shapes.

4. In a large bowl, beat together eggs, milk, salt, pepper, nutmeg, and chives. Add mushroom mixture and zucchini.

5. Lightly spray a 2-quart baking dish (11 x 7 x 1.5) with cooking spray. Pour the egg and vegetable mixture into the dish.

6. Thinly slice tomatoes and arrange on top of the egg mixture. Sprinkle parmesan cheese over the top and bake in the oven until set, about 30-35 minutes. If desired, place under the broiler for 2-3 minutes to brown the top.

7. Allow the frittata to cool before serving. Frittata can be made ahead and chilled,covered,overni ght. Just reheat to serve.

Number of Servings: Six
Calories per serving: 148.8
Fat grams per serving: 9
Carbs per serving: 7.6
Protein per serving: 10.5

Wow! Great recipes! Keep 'em coming!

Here is a "snacky" recipe that my kids make all the time. Again came from Sparkpeople, we get a lot of our ideas from there. I usually don't allow the kids to put in the candies or chocolate chips. They usually do choose the Kix because it adds a touch of sweetness instead of the previous mentioned sweets.

Pick one ingredient from each list.

DRIED FRUIT (1 cup chopped)

Raisins
Dried pineapple
Dried apple rings
Pitted prunes
Dried peaches
Dried apricots
Mixed dried fruit
Dried banana chips


CEREAL (1 cup)

Bran Chex
Wheat Chex
Rice Chex
Corn Chex
Shredded wheat
Cheerios
Kix


NUTS & SEEDS (1/2 cup)

Sunflower seeds
Mixed nuts
Peanuts
Cashews
Pecans
Walnuts
Sunflower seeds


OPTIONALS (1/2 cup)

Toasted soybeans
Popcorn
Pretzels
Chocolate Chips
M & M candies
Peanut Butter chips
Butterscotch chips



Directions:
Mix well and store in an airtight container.

Serving size: 1/4 cup

** (this really depends what you add. This would be the higher amount like if you add chocolate,candies,etc) **

**Number of Servings: varies
**Calories per serving: 345.3
**Fat grams per serving: 13.6
**Carbs per serving: 49.7
**Protein per serving: 14.5

This is one of my favorite seafood/Japanese dinners.
I am including soup, entree, vegetable, rice, and my own Ginger Sauce recipe to top it all off with ENJOY!

---------------------- ---------------------- ---------------------- --------
MISO SOUP


Original Recipe Yield 4 servings

Ingredients

2 teaspoons dashi granules
4 cups water
3 tablespoons miso paste
1 (8 ounce) package silken tofu,
3 ounces fresh or dried shiitake mushrooms sliced
2 green onions, sliced diagonally into 1/2 inch pieces

Directions

In a medium saucepan over medium-high heat, combine dashi granules, mushrooms and water; bring to a boil. Reduce heat to medium, and whisk in the miso paste. Turn off heat. Stir in tofu. Separate the layers of the green onions, and add them to the soup.

Nutritional Information
Amount Per Serving Calories: 63 | Total Fat: 2.3g | Cholesterol: 0mg

The most important thing about making miso soup is that you never boil the miso paste. Only add miso after you’ve turned off the heat. So, if you are using anything that needs a little cooking time, just do that before you add the miso paste.

The reason why you don’t boil the miso – is that it will become gritty if it’s overcooked. All you need to really do to the miso is dissolve it in the just-boiled-soup.


I use instant Dashi – kind of like Japan’s version of chicken boullion. If you didn’t have Dashi, you could use diluted chicken stock…but it just wouldn’t taste right. But hey, if you really wanted miso soup and thats all you had, go for it. Just make sure you dilute the chicken stock – 70% water, 30% stock…otherwise your miso soup will end up tasting like chicken soup. Or….instead of chicken stock – try a diluted seafood stock or vegetable stock. Both of those will work much better than chicken.




---------------------- ---------------------- ---------------------- -----------

MAIN DISH

Seared Scallops

NOTE: I always leave out the sugar and sesame oil in the marinade. The lemon and lime juice along with fresh ginger is to die for! This dish really doesn't need the soy sauce either (less sodium), but I put it in sometimes. So there are less calories than shown at bottom of recipe. For those not watching calories go ahead and add the other stuff, but it will not taste quite as good. (In my opinion)
The Ginger Sauce below is much better and healthier...

Servings: 4

• 1/4 cup fresh lime juice
• 1/4 cup fresh lemon juice
• 2/3 cup light soy sauce
• 3 tablespoons plus 1 teaspoon sugar
• 2 teaspoons finely grated fresh ginger
• 2 teaspoons sesame oil
• 2 pounds large sea scallops
• cooking oil spray


Rinse scallops and remove tough muscle from side if necessary. Pat dry.

Combine, lemon and lime juices, soy sauce, sugar, ginger and sesame oil in a wide shallow glass bowl. Add scallops and marinate, covered, at room temperature for no more than 5 minutes each side. Transfer scallops to a plate. Reserve marinade.

Heat large non stick skillet, sprayed with cooking oil spray over moderately high heat until hot but not smoking. Sauté scallops, 6 to 8 at a time, until golden brown and just cooked through - 2 to 3 minutes on each flat side. Transfer to a warming plate. Wipe out skillet and respray with cooking oil spray and cook another batch. Continue wiping out skillet and respraying between batches.

Wipe out skillet once again and add marinade and bring to a boil and reduce to about 1/3 cup.

Drizzle scallops with sauce and serve immediately with rice pilaf


Per Serving: 204 Calories
3g Fat (15.6% calories from fat)
27g Protein
14g Carbohydrate
Trace Dietary Fiber
50mg Cholesterol
1320mg Sodium

---------------------- ---------------------- ---------------------- ---------------

A BETTER HEALTHIER SAUCE FOR SCALLOPS, SALADS, RICE AND MORE


GINGER SAUCE



5 large carrots, cut into 1" pieces
1 onion, diced
1/4 to 1/2 cup grated fresh ginger according to taste
1/4 cup Bragg raw unfiltered apple cider vinegar( found at any health food store)
smidgon of minced garlic


Put all ingrediants in blender. pulse until mixed but not too thinly, you want it to be kinda thick. If too thin, add another carrot. If too thick add a little more vinegar.
Voila! It's done.
This is NOT to be cooked, but added in a side dish for dipping scallops and veggies into.

I do not know the calorie amounts on this one because I made it up myself, but all ingredients have minimal calories.

---------------------- ---------------------- ---------------------- --------------




Stir Fried Veggies



Stir fry vegetables is another one of my favorite low fat dinner recipes because it contains only veggies.

The flavour secret for this low fat recipe is that the cooking time is so short that the veggies and other ingredients retain most of their flavour.

It is also healthier, because most of the vitamins and minerals are still there, which isn't the case, when cooking food for a longer time.




Nutritional Information:

Serves 6

Fat: 0.7 g

Cal: 390

KJ: 90

WW: 0.5 Point




Ingredients:

1/2 cauliflower

head of broccoli (just florets)

2 carrots

2 sticks celery

1/4 cabbage

8 oz bean sprouts

1 onion

6 oz water chesnuts

2 zucchini

8 oz snow peas

1 tsp crushed garlic

1 tsp minced ginger

1 Tbsp soy sauce




This is what you do:

Dice the cauliflower, zucchini and carrots.

Cut florets off broccoli head

Slice the celery into thin slices and shred the cabbage.

Spray cannola oil on a large nonstick frying pan and heat.

Add the onion (finely chopped), garlic and ginger and fry for about 2 minutes.

Add the rest of the veggies, and stir in the soy sauce.

Continue cooking till the veggies are tender, but crunchy.


Tip: You may experiment by adding other veggies which, as you may already know, contain no fat. Once the stir fry is done, you can accompany this low fat dinner recipe with steamed rice (remember, take into account the fat content of the rice).

---------------------- ---------------------- ---------------------- -------

STEAMED RICE


The secret to flaky rice is in the washing. Rice must always be washed before it's cooked to remove the excess starch which keeps it from being sticky. For brown rice, follow these same instructions but add more water (to several inches over the rice) and cook three times as long."
Ingredients
2 cups long-grain rice ( NOTE -- one cup of rice will make 2 1/2 cups of steamed rice) water, to cover ( see below)
Directions
WASH THE RICE: Rinse under running water, rubbing the grains together between the palms of your hands; continue this rinsing until the water runs fairly clear. THIS WILL TAKE A COUPLE MINUTES; DON'T RUSH THIS MOST IMPORTANT STEP!

Place rice in a covered sauce pan; add water to 1/2-inch above the rice; put on high heat. Stay in the area -- don't fall asleep -- PAY ATTENTION!
As soon as it boils rapidly, reduce heat to medium/low and keep simmering for 10 minutes. DO NOT PEEK. DO NOT OPEN THE LID.
Remove pot from burner but STILL DO NOT OPEN THE LID; let the rice rest undisturbed for five minutes.
Fluff the rice with a pair of chopsticks before serving.


Nutrition Facts
Serving Size: 1 (92 g)

Servings Per Recipe: 4

Amount Per Serving % Daily Value Calories 337.6 Calories from Fat 5 62% Amount Per Serving % Daily ValueTotal Fat 0.6g 0% Saturated Fat 0.1g 0% Cholesterol 0.0mg 0% Sugars 0.1 g Sodium 4.6mg 0% Total Carbohydrate 73.9g 24% Dietary Fiber 1.2g 4% Sugars 0.1 g 0% Protein 6.6g 13%

---------------------- ---------------------- ---------------------- ------------


Now you have recipes for an entire Japanese meal that is low on calories, high on flavor and moderately easy to make. ENJOY!

I wish I knew how to cook so I could post something good. I usually end up making gross things though and can't usually handle more than about 3 or 4 indredients without getting overwhelmed and forgetting something.

Here is a easy sandwich. The lightened up reuben. Delicious!

Turkey Reuben Sandwiches
Smoked turkey stands in for corned beef in this lightened variation of a deli favorite. Serve with a pickle wedge and chips.


Yield: 4 servings (serving size: 1 sandwich)


Ingredients
2 tablespoons Dijon mustard

8 slices rye bread

4 (1-ounce) slices reduced-fat, reduced-sodium Swiss cheese (such as Alpine Lace)

8 ounces smoked turkey, thinly sliced

2/3 cup sauerkraut, drained and rinsed

1/4 cup fat-free Thousand Island dressing

1 tablespoon canola oil, divided

Preparation

Spread about 3/4 teaspoon mustard over each bread slice. Place 1 cheese slice on each of 4 bread slices. Divide turkey evenly over cheese. Top each serving with 2 1/2 tablespoons sauerkraut and 1 tablespoon dressing. Top each serving with 1 bread slice, mustard sides down.

Heat 1 1/2 teaspoons canola oil in a large nonstick skillet over medium-high heat. Add 2 sandwiches to pan; top with another heavy skillet. Cook 3 minutes on each side or until golden; remove sandwiches from pan, and keep warm. Repeat procedure with remaining oil and sandwiches.

Nutritional Information

Calories:255 (38% from fat)

Fat:10.7g (sat 4.8g,mono 3.9g,poly 1.5g)

Protein:19.6g

Carbohydrate:18.9g

Fiber:3.4g

Cholesterol:44mg

Iron:0.7mg

Sodium:865mg

Calcium:311mg


If you would like to cut out the fat from the canola oil, simply place sandwiches in an oven and bake them instead!

OMG I am hungry now. I live in a tiny studio apt. No counter space at all and I have no kitchen table to use as a counter. Will get one as soon as I get a job. But I wish I had counter space so I could try out these recipes especially the Japanese one I love miso soup and ginger sauce. Its been a long time since I had a bento meal.

Roasted Vegetable Enchiladas



Ingredients

Sauce

1 poblano pepper, or green bell pepper
2 teaspoons extra-virgin olive oil
1 cup chopped yellow onion
3 cloves garlic, minced
1 teaspoon salt
1/2 teaspoon ground cumin
1/2 teaspoon chili powder
1/4 teaspoon paprika
1/8 teaspoon ground chipotle pepper, (optional)
8 ounces tomatoes, roughly chopped, plus diced tomato for garnish
1 cup vegetable broth, (see Note)
1/2 cup packed fresh cilantro, coarsely chopped, plus more leaves for garnish

Filling

3 bell peppers, (1 each red, yellow and orange), diced
8 ounces cremini (baby portobello) mushrooms, diced
3/4 cup diced red onion
4 1/2 teaspoons extra-virgin olive oil
1/4 teaspoon salt
Freshly ground pepper, to taste
1 15-ounce can pinto beans, rinsed (see Note)
12 6-inch corn tortillas



Preparation

Preheat oven to 425°F.

To prepare sauce: Roast poblano (or bell) pepper directly over the flame of a gas burner, turning frequently with tongs, until evenly charred. (Alternatively, char under the broiler, turning once or twice, for 5 to 7 minutes total.) Transfer to a deep bowl, cover with plastic wrap, and set aside to steam for 10 minutes.
Meanwhile, heat 2 teaspoons oil in a medium saucepan over medium heat. Add yellow onion, garlic, 1 teaspoon salt, cumin, chili powder, paprika and ground chipotle (if using) and cook, stirring, until the vegetables have softened, about 5 minutes. Remove from the heat.
Peel the pepper, discard the stem and seeds, and chop. Add to the saucepan along with chopped tomatoes, broth and chopped cilantro. Return to medium heat and cook, uncovered, at a steady simmer, until the liquid has reduced slightly and the tomatoes have broken down, 10 to 15 minutes. Transfer to a blender and puree. (Use caution when pureeing hot liquids.)

To prepare filling: While the sauce simmers, place bell peppers, mushrooms and red onion in a single layer on a rimmed baking sheet. Drizzle with 4 1/2 teaspoons oil and sprinkle with 1/4 teaspoon salt and pepper. Roast, stirring halfway through, until the vegetables are tender and browned in spots, about 15 minutes total. Transfer to a large bowl and stir in beans. Reduce oven temperature to 375°.

To prepare enchiladas: Spread 1/2 cup of the sauce in a 9-by-13-inch baking dish. Place a skillet over medium heat. Coat both sides of a tortilla with cooking spray. Heat in skillet for 5 to 10 seconds per side, adjusting the heat if the pan gets too hot. Spread 1/3 cup of the filling and 1 tablespoon of the sauce down the middle of the tortilla and roll it up to enclose the filling. Place seam-side down in the baking dish. Repeat with the remaining tortillas, filling and sauce. Spread the remaining sauce and filling over the enchiladas.
Bake, uncovered, until hot, about 15 minutes. Serve garnished with diced fresh tomato and cilantro leaves, if desired.


Tips & Notes

Make Ahead Tip: Prepare the sauce (Steps 1-4) and the filling (Step 5); cover and refrigerate for up to 2 days.

Note: Check labels of vegetable broth, spices and beans: some brands may contain unexpected allergens or gluten, which people with celiac disease can't tolerate.


Nutrition
Per serving: 269 calories; 8 g fat ( 1 g sat , 4 g mono ); 0 mg cholesterol; 45 g carbohydrates; 9 g protein; 9 g fiber; 753 mg sodium; 726 mg potassium.

Nutrition Bonus: Vitamin C (120% daily value), Selenium (25% dv), Potassium (21% dv), Vitamin A (20% dv), Magnesium (19% dv), Folate (16% dv).

Carbohydrate Servings: 2 1/2

Exchanges: 2 starch, 2 vegetable, 1 1/2 fat

Roasted Vegetable Enchiladas



Ingredients

Sauce

1 poblano pepper, or green bell pepper
2 teaspoons extra-virgin olive oil
1 cup chopped yellow onion
3 cloves garlic, minced
1 teaspoon salt
1/2 teaspoon ground cumin
1/2 teaspoon chili powder
1/4 teaspoon paprika
1/8 teaspoon ground chipotle pepper, (optional)
8 ounces tomatoes, roughly chopped, plus diced tomato for garnish
1 cup vegetable broth, (see Note)
1/2 cup packed fresh cilantro, coarsely chopped, plus more leaves for garnish

Filling

3 bell peppers, (1 each red, yellow and orange), diced
8 ounces cremini (baby portobello) mushrooms, diced
3/4 cup diced red onion
4 1/2 teaspoons extra-virgin olive oil
1/4 teaspoon salt
Freshly ground pepper, to taste
1 15-ounce can pinto beans, rinsed (see Note)
12 6-inch corn tortillas



Preparation

Preheat oven to 425°F.

To prepare sauce: Roast poblano (or bell) pepper directly over the flame of a gas burner, turning frequently with tongs, until evenly charred. (Alternatively, char under the broiler, turning once or twice, for 5 to 7 minutes total.) Transfer to a deep bowl, cover with plastic wrap, and set aside to steam for 10 minutes.
Meanwhile, heat 2 teaspoons oil in a medium saucepan over medium heat. Add yellow onion, garlic, 1 teaspoon salt, cumin, chili powder, paprika and ground chipotle (if using) and cook, stirring, until the vegetables have softened, about 5 minutes. Remove from the heat.
Peel the pepper, discard the stem and seeds, and chop. Add to the saucepan along with chopped tomatoes, broth and chopped cilantro. Return to medium heat and cook, uncovered, at a steady simmer, until the liquid has reduced slightly and the tomatoes have broken down, 10 to 15 minutes. Transfer to a blender and puree. (Use caution when pureeing hot liquids.)

To prepare filling: While the sauce simmers, place bell peppers, mushrooms and red onion in a single layer on a rimmed baking sheet. Drizzle with 4 1/2 teaspoons oil and sprinkle with 1/4 teaspoon salt and pepper. Roast, stirring halfway through, until the vegetables are tender and browned in spots, about 15 minutes total. Transfer to a large bowl and stir in beans. Reduce oven temperature to 375°.

To prepare enchiladas: Spread 1/2 cup of the sauce in a 9-by-13-inch baking dish. Place a skillet over medium heat. Coat both sides of a tortilla with cooking spray. Heat in skillet for 5 to 10 seconds per side, adjusting the heat if the pan gets too hot. Spread 1/3 cup of the filling and 1 tablespoon of the sauce down the middle of the tortilla and roll it up to enclose the filling. Place seam-side down in the baking dish. Repeat with the remaining tortillas, filling and sauce. Spread the remaining sauce and filling over the enchiladas.
Bake, uncovered, until hot, about 15 minutes. Serve garnished with diced fresh tomato and cilantro leaves, if desired.


Tips & Notes

Make Ahead Tip: Prepare the sauce (Steps 1-4) and the filling (Step 5); cover and refrigerate for up to 2 days.

Note: Check labels of vegetable broth, spices and beans: some brands may contain unexpected allergens or gluten, which people with celiac disease can't tolerate.


Nutrition
Per serving: 269 calories; 8 g fat ( 1 g sat , 4 g mono ); 0 mg cholesterol; 45 g carbohydrates; 9 g protein; 9 g fiber; 753 mg sodium; 726 mg potassium.

Nutrition Bonus: Vitamin C (120% daily value), Selenium (25% dv), Potassium (21% dv), Vitamin A (20% dv), Magnesium (19% dv), Folate (16% dv).

Carbohydrate Servings: 2 1/2

Exchanges: 2 starch, 2 vegetable, 1 1/2 fat

Now this is comfort food made healthy

Whole Wheat Biscuits with White Gravy

Whole Wheat Biscuits
1 1/2 cup whole wheat flour
1 cup white flour
1 tablespoon sugar
1 1/2 tsp baking powder
1/2 tsp baking soda
1 tsp salt
1 cup 1% milk or soymilk
1/4 cup butter or light vegan marg, melted

White Gravy
1 lb. lean turkey sausage, casings removed, OR 1 lb. "sausage style" soy crumbles, such as Morningstar Farms brand
2 tablespoons dried onion flakes (very useful for a good little burst of intense onion flavor)
1/3 cup whole wheat flour, rounded
4 cups 1% milk
1/4 tsp poultry seasoning, rounded
Dash of hot sauce
2 dashes Worcestershire sauce

~ Preheat the oven to 425 degrees F. Coat a baking sheet with cooking spray.
~ For the biscuits, stir together the flours, sugar, baking powder, baking soda, and salt. Pour in the milk, and stir until just combined. Stir in the melted butter or vegan marg, again until just combined. You will now have a very light dough - I usually give it a very gentle knead or two just to bring the dough together.
~ Scoop the dough by 1/4 cup-fulls onto the baking sheet. At this point, I set them aside until the gravy is nearly ready. When you're ready to bake the biscuits, transfer them to the oven and bake for 15 minutes - until golden brown.
~ For the gravy, coat a large skillet with cooking spray and brown the turkey sausage or soy crumbles over medium heat, using a wooden spoon to break up and crumble the sausage into small pieces.
~ When the sausage or soy crumbles are browned, reduce the heat to low and stir in the onion and flour, just until well combined.
~ Pour in the milk, poultry seasoning, hot sauce, and Worcestershire sauce, stirring well and using the wooden spoon to scrape any browned bits off the bottom of the skillet. (This is usually the time I slide the biscuits into the oven...)
~ Increase the heat to medium, and stir the gravy constantly until thickened.
~ Serve the biscuits topped with a generous helping of glorious gravy!
Sliced fruit goes well with this meal on the side.

Roasted Red Pepper hummus



1 cup dried garbanzo beans

6 cups vegetable stock

2 bay leaves

1 teaspoon cumin seed or 1/2 teaspoon ground cumin

1 medium bell pepper

1/2 cup nonfat plain yogurt (greek yogurt like fage or chobani work well)

1/4 cup fresh lemon juice (RealLemon works fine too)

1/4 cup orange juice

2 tbsp tahini (You can find this in the ethnic or organic parts of the grocery store if they have it, otherwise may need to find a specialty store!)

1 tbsp olive oil

3 to 5 garlic cloves, minced (I use a garlic press)

1/2 teaspoon sea salt or, to taste (I've use pickling salt, it was handy.. and a lot more than 1/2 teaspoon. Whatever you think tastes best.)



Prepare the beans for cooking, by letting them soak in a large bowl for 6-12 hours. Doing this a day ahead is perfect. Change the water a couple times while they soak.

In a stock pot combine drained beans, stock, bay leaves, and cumin, bring to a boil over high heat. Reduce heat, cover, and simmer for an hour and a half to two hours, or until beans are tender but not mushy, drain.

Preheat oven to 350

Cut red bell pepper in half, remove the stem and seeds. Lay pepper cut side down on a baking sheet. Bake until pepper is tender and skin begins to wrinkle and color. Remove from oven, peel off the skin of the pepper and cut into chunks.

Put the beans, pepper, yogurt, lemon and orange juices, tahini, olive oil, and garlic in a large food processor (and I mean..large! there's a lot of beans to be....processed.) Add salt, taste and adjust to your liking.

Serve with pita chips, vegetables, put it on a sandwich, whatever else you can think of



Serving Size: Serves 8, makes about 5 cups



Nutrition info per serving:

calories: 139.3 fat: 4.5g carbs: 20.8g fiber: 3.4g protein: 5.8g



If you don't have a large food processor you should cut the recipe in half!
Also, can make this vegan by using 1/4 cup of silken tofu in place of yogurt.

Asparagus, Mushroom & Swiss Frittata

Fresh basil and grape tomatoes add delightful flavor to this delicious frittata recipe. A fast and flavorful 20-minute meal!


Time-To-Table: 20 minutes
Serves: 4


Ingredients:1 package (16 ounces) Better'n Eggs®
1/3 cup shredded Swiss cheese
1/4 cup skim milk
1 tablespoon finely chopped fresh basil or 1 teaspoon dried basil*
1 tablespoon olive oil
2 tablespoons chopped green onion
1/2 pound fresh asparagus spears, cut into 2" pieces (about 2 cups)
1 1/2 cups sliced fresh mushrooms
1 cup grape tomatoes, cut in half


Substitutions:Tip: *1 teaspoon dried basil


Instructions:1. In small bowl stir together Better’n Eggs, cheese, milk and basil; set aside.

2. In 12-inch nonstick skillet heat oil over medium heat. Cook green onions, stirring frequently, for 1 minute. Add asparagus and mushrooms. Continue cooking 3 to 4 minutes, stirring occasionally, or until vegetables are crisp tender. Stir in tomatoes. Spread vegetables into thin layer to cover bottom of skillet.

3. Reduce heat to medium-low. Pour egg mixture over vegetables. Cover; cook for 6 to 8 minutes or until Better’n Eggs are set but still moist.


Nutritional InformationServing Size: 1/4th of recipe

---------------------- ---------------------- ---------------------- --------------

Calories: 149 % Daily
Value*

---------------------- ---------------------- ---------------------- --------------

Total Fat 6 (g) 10%

---------------------- ---------------------- ---------------------- --------------

Sat Fat 2 (g) 11%

---------------------- ---------------------- ---------------------- --------------

Trans Fat 0 (g)

---------------------- ---------------------- ---------------------- --------------

Cholesterol 9 (mg) 3%

---------------------- ---------------------- ---------------------- --------------

Sodium 263 (mg) 11%

---------------------- ---------------------- ---------------------- --------------

Total
Carbohydrate 8 (g) 3%

---------------------- ---------------------- ---------------------- --------------

Dietary Fiber 3 (g) 12%

---------------------- ---------------------- ---------------------- --------------

Sugar 4 (g)

---------------------- ---------------------- ---------------------- --------------

Protein 18 (g) 35%

---------------------- ---------------------- ---------------------- --------------

Calcium 314 (mg) 31%

---------------------- ---------------------- ---------------------- --------------

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Shrimp Fried Rice


Looking for something deliciously healthy for your diet? All of these AllWhites® Egg Whites and Better'n Eggs® entree recipes have less than 300 calories and 9 grams of fat per serving.

Chili sauce and sesame oil add lively flavor to this easy stir-fry dish. It's a perfect solution for nights when there's no time to cook.

Time-To-Table: 30 minutes
Serves: 4


Ingredients:2 cups water
1 cups long grain white rice
1 cup (8 ounces) Better'n Eggs®
1 teaspoon sesame oil
1 cup finely chopped red bell pepper
1 cup finely chopped fresh onions
1/4 cup chopped green onion
1/2 lb. small cooked shrimp*, peeled, deveined, tails removed; thawed if frozen
3 tablespoons reduced sodium (lite) soy sauce
1/4 teaspoon Thai-style chili sauce**


Instructions:1. Boil water in 2-quart saucepan. Add rice. Bring water back to a boil. Reduce heat; cover and cook 15 minutes or until liquid is absorbed and rice is tender.

2. Meanwhile, spray 10-inch nonstick skillet with nonstick cooking spray. Add Better’n Eggs. As egg starts to set use spatula to lift edge of cooked eggs letting uncooked egg flow to bottom of skillet. Cook until eggs are set but still moist. Slide eggs out onto large dinner plate. Cut egg into long strips; cover to keep warm.

3. Heat sesame oil in 12-inch nonstick skillet. Add red pepper, mushrooms and green onion to skillet. Cook, stirring occasionally, until vegetables are crisp tender (3 to 5 minutes). Add shrimp and cooked white rice. Cook, stirring constantly, until shrimp and rice are heated through.

4. Stir together soy sauce and chili sauce. Pour into rice mixture. Add egg strips. Cook, stirring gently, until heated.

* Use cocktail or 61-70 count shrimp.

** Chili sauce with garlic can be found in the Oriental food section of your grocery store.

Tip: Leftover cooked white rice can easily be used for fried rice. Just skip making fresh rice in step 1 and add 2 to 3 cups chilled cooked white rice along with the shrimp in step 3.



Nutritional InformationServing Size: 1/4th of recipe

---------------------- ---------------------- ---------------------- --------------

Calories: 261 % Daily
Value*

---------------------- ---------------------- ---------------------- --------------

Total Fat 2 (g) 3%

---------------------- ---------------------- ---------------------- --------------

Sat Fat 1 (g) 2%

---------------------- ---------------------- ---------------------- --------------

Trans Fat 0 (g)

---------------------- ---------------------- ---------------------- --------------

Cholesterol 73 (mg) 24%

---------------------- ---------------------- ---------------------- --------------

Sodium 605 (mg) 25%

---------------------- ---------------------- ---------------------- --------------

Total
Carbohydrate 43 (g) 14%

---------------------- ---------------------- ---------------------- --------------

Dietary Fiber 3 (g) 11%

---------------------- ---------------------- ---------------------- --------------

Sugar 3 (g)

---------------------- ---------------------- ---------------------- --------------

Protein 18 (g) 37%

---------------------- ---------------------- ---------------------- --------------

Calcium 133 (mg) 13%

---------------------- ---------------------- ---------------------- --------------

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.