Bagel with Egg Whites and Juice
Preparation Time: 1 Minutes
Ingredients:
(Sunday, 10:00 AM)
1.00 whole Bagel, Thomas multi-grain
2.00 slice SWISS CHEESE
12.00 lrg. EGG,whites only
3.00 oz. Fruit Juice
Directions:
Slice bagel. Toast bagel. Place cheese on toasted bagel halves. Prepare egg whites. Pour egg whites in a microwaveable
container. Microwave approximately 2 ‡ minutes until the edge of the egg whites begin to turn white and are cooked.
Open microwave, scramble egg whites, place in microwave again for approximately 1‡ minutes or until egg whites are æ
cooked. Remove and scramble remaining uncooked portion of the egg whites outside of the microwave until all egg whites
are cooked. Alternative method to cook egg whites. Coat a large skillet with cooking spray and bring to medium heat. In
separate bowl, beat eggs and egg whites together. Add sour cream, salt and pepper. Pour egg mixture into heated pan.
When eggs begin to set on bottom, start scrambling until desired firmness. Served with fresh juice.
Nutrtional Information:
Calories: 979, Fat: 14gms., Carbs: 147gms., Protein: 67gms., Sodium: 1,225mgs., Potassium: 1,277mgs., Fiber: 7mgs
Chicken with Chuck Wagon Corn
Preparation Time:15 Minutes
Ingredients:
1.00 cup BELL pepper,green
1.00 cup BELL pepper,red
1.00 whole LEMON,fresh
3.00 Tbsp. VINEGAR
0.50 cup ONION, chopped
0.50 cup CORN
2.00 Tbsp butter, low-fat Olivio
Directions:
Prepare marinade. Mix vinegar, lemon, jalapenos and herbal seasonings in blender. Prepare chicken. Trim chicken of any
visible fat. Score chicken diagonally approximately 1/4 inch in depth. Marinate chicken with dressing minimum 20
minutes, preferably overnight. Preheat oven to 325 ƒs. Bake chicken on an open oven rack for 25 - 30 minutes until
browned. Prepare corn. Preheat saute pan on high heat for 1 to 2 minutes. Add butter to hot saute pan and swirl to coat
Add corn, onions, green peppers, pimentos and seasoned salt to butter; mix well. Cook for 3 minutes, stirring occasionally.
Reduce heat to medium. Cook for 7 to 10 minutes or until vegetables are tender, stirring occasionally. Serve.
Nutrtional Information:
Calories: 316, Fat: 17gms., Carbs: 31gms., Protein: 5gms., Sodium: 211mgs., Potassium: 920mgs., Fiber: 4mgs
Chicken Fajitas
Preparation Time: 10 Minutes
Ingredients:
(Sunday, 08:00 PM)
1.00 cup BELL pepper,green
1.00 cup BELL pepper,red
1.00 cup BELL pepper,yellow
0.50 cup ONION, chopped
0.75 cup CHEESE,Ched.n-ft
1.00 whole CHICKEN BREAST
3.00 Tortilla Tortilla
1.00 tbsp oil, canola
0.25 cup cream, sour, reduced fat
Directions:
Trim fat from chicken and cut in strips. Place chicken in Italian dressing. Refrigerate 4 to 8 hours. After marinating, broil
chicken strips 4 to 6 minutes on each side, brushing with marinade after turning. Add sliced peppers and onion and sautÈ
in oil until crisp tender, about 3 to 5 minutes. Fill tortillas with chicken, vegetables and toppings and serve.
Nutrtional Information:
Calories: 706, Fat: 20gms., Carbs: 66gms., Protein: 64gms., Sodium: 1,471mgs., Potassium: 1,963mgs., Fiber: 3mgs
