4 slices Nature’s Own 100% Whole Wheat Bread

4 egg whites

2 tbsp low fat milk

1.5 tsp cinnamon

1.5 tsp nutmeg

1 tsp vanilla extract

Whisk eggs lightly in shallow dish. Add milk, cinnamon, nutmeg and vanilla extract. Heat non stick pan (lightly sprayed with pam) to med-high heat. Dip bread single front to back in shallow dish mixture and add to frying pan. Two pieces of toast should fit at once. Fry for 3ish minutes then flip.

Top with low fat margarine or butter (I like Smart Balance), blackberries, splenda packet or sugar free syrup.

This is a modified recipe from oxygen magazine in 2008.

Power Turkey Burger & Yammie Circles

Serves 4

Turkey Burger:

1lb lean ground turkey (I like Jenni-O)

1/4 cup old fashioned oatmeal

1 egg

2 garlic cloves (chopped)

1 tbsp diced red bell pepper

1 tbsp diced yellow onion

1 tbsp mixed low fat cheese

dash of pepper and rosemary

4 slice low fat Swiss cheese

1 large avocado sliced

100% whole wheat (sugar free!) buns

Yammie Circles:

4 medium long & skinny yams (peeled)

2 tbsp olive oil

dash of pepper and  red cayenne pepper (if you like it spicy)

Preheat oven to 375F. Spray large baking sheet with olive oil spray. Cut peeled yams into circles and toss in a large bowl with olive oil and pepper. Spread onto baking sheet and cook for 30 minutes (check on them ever 10 minutes for burning).

While yammie’s are cooking  whisk egg in large mixing bowl. Add cheese, red pepper, onion, garlic, oatmeal, pepper and rosemary and mix with egg. Meanwhile prep a  large non-stick pan on medium heat with a light spray of olive oil. Add turkey to bowl, mix with hands and form into patties. Add burgers to pan and cook for 7-9 minutes each side (or until done).

Serve on whole wheat buns with cheese, avocado and organic ketchup (stay away from that high fructose corn suryp!)

*Fun fact. I took the picture while writing the recipe and then ate my work of art

1 garlic clove

1 cup salsa

7 oz bag whole grain chips or baked tortilla chips

1/2 cup shredded low fat mixed cheese (I like weight watchers mexi blend)

Salt and Pepper to taste

Preheat oven to 450F. Puree beans, garlic and 1/2 cup salsa in food processer. Spread chips onto a baking pan, top with cheese and bake for 5 mins. Top chips & cheese with bean spread and serve with the rest the salsa on the side.

(awesome breakfast sandwich… does require some prep.)

Makes 2 sandwiches

INGREDIENTS:

• 1 whole egg
• 2 egg whites
• 1/4 cup potato, peeled and diced
• 1 1/2 tsp olive oil, divided
• 1 tbsp water
• 1/4 cup sweet red pepper, diced
• 1/4 cup onion, diced
• 1 clove garlic, finely minced
• 1 1/2 tsp fresh basil, finely chopped
• 1 1/2 tsp low-fat Parmesan cheese
• Dash of ground black pepper
• 2 small whole-wheat Italian rolls, each cut in half
• 8 leaves raw spinach (about 1/2 cup)
• 4 slices tomato

INSTRUCTIONS:

1. Beat together whole egg and egg whites in a small bowl; set aside.
2. Sauté potato in medium pan with water and 1/2 tsp oil over medium heat. After 5 minutes, add red pepper, onion and garlic; cook until soft, then pour in eggs.
3. Meanwhile, in a separate bowl, mix basil, cheese, black pepper and remaining tsp of oil.
4. Stir eggs gently, then flip and cook until done.
5. Spread 1/2 basil-cheese mixture on top half of each roll. Then put 1/2 of egg mixture, 4 spinach leaves and 2 slices of tomato on other half of each roll; cover with roll top.

NUTRIENTS PER SANDWICH:

• Calories: 230
• Total Fat: 8 g
• Sat. Fat: 1.5 g
• Carbs: 29 g
• Fiber: 5 g
• Sugars: 6 g
• Protein: 12 g
• Sodium: 310 mg
• Cholesterol: 95 mg

By Diane Welland, MS, RD

Ingredients:
> 12oz whole wheat penne pasta
> 3/4 lb thin asparagus, trimmed and cut into 2-inch pieces
> olive oil cooking spray
> 3/4 lb lean ground turkey (like Jennie-O turkey store)
> 3 cups no-salt-added tomato sauce (3 of the 8oz cans)
> 1/2 tsp dried basil
> 1/4 tsp garlic powder
> 1/4 sea salt or coarse kosher salt
> Freshly ground black pepper to taste
> 4 oz part-skim mozzarella cheese, grated (1 cup), divided
> 1/4 cup parmigiano-reggiano cheese, grated

Instructions:
1. Preheat oven to 350 F. Bring large pot of water to a boil and cook penne according to package directions. When pasta is 1 minute from being done, add asparagus and boil  for 1 minute; drain and return to pot.
2. Meanwhile, coat a large skillet with cooking spray and heat to medium-high; add turkey and cook, stirring often until lightly browned, about 7 minutes. Add tomato sauce, basil, garlic powder, salt and pepper, and simmer until heated through, 3-4 minutes.
3. Add turkey meat sauce to penne and asparagus and stir to combine.
4. Lightly coat a 2 or 4-qt baking dish with cooking spray; add 1/2 penne mixture and sprinkle with 2/3 of the mozzarella. Add remaining penne then sprinkle remaining mozzarella and top with parmigiano-reggiano. Bake for 18-20 minutes or until cheese is melted. Let rest for 5-10 minutes before serving. Try garnishing with some fresh oregano or basil, if desired.

Nutrients per 1 1/2-cup serving:
Calories: 400
total fat:6g
Sat fat: 3g
Carbs: 56g
Fiber: 8g
Sugar: 8g
Protein:28g
Sodium:270mg
Cholesterol: 40mg