Week 4 - Breakfast

[Dee]

BUENO BREAKFAST BURRITO
You can whip up this tortilla treat in a flash!

-1/3 cup Southwestern egg beaters
-1 slice Fat Free Kraft Singles
-1 Tbsp. salsa
-1 La Tortilla Factory Low Carb Tortilla
-1 tsp. Bacos

Spray pan lightly with non-stick cooking spray and scramble the egg beaters and bacos. When almost finished, tear the slice of cheese into pieces and mix them into the eggs. Place mixture into warmed tortilla and add salsa before folding it up. You can add a few sliced black olives or a dollop of low fat sour cream on top if you'd like. Makes 1 burrito with approximately 140 calories, 3g of fat, 15 carbs, 8g of fiber, and 20g of protein. (2 points)


SUPER-DUPER VEGGIE SCRAMBLE

-1/3 cup egg beaters or egg whites
-1 Dr. Praeger's Italian Veggie Burger

Lightly spritz a pan with non-stick cooking spray. Scramble egg beaters. Meanwhile, microwave the Dr. Praeger's burger. When done, mash the cooked burger with a fork. Then just mix it into the scrambled eggs, and this zesty, high-protein, Italian meal will be ready to enjoy! Makes 1 large serving -- 140 calories, 3.3g of fat, 10.5 carbs, 4g fiber, 18.5g protein. (2 Points)
*Add some fat free or low fat cheese to your scramble and it'll add around 30 more calories.


CINNAMONLICIOUS FRENCH TOAST STIX!
Enjoy this classic breakfast treat -- guilt free!

- 2 slices Wonder Light Bread, cut into strips
- 1/3 Cup of egg beaters
- Splenda
- Cinnamon
- 1/2 oz. Torani SF Vanilla Syrup or 1/4 tsp Vanilla extract

Combine egg beaters with vanilla syrup (or vanilla) and some cinnamon. Use the egg mixture as an egg wash, and dip your bread strips into it. Cook in a pan sprayed with non-stick cooking spray. When both sides are brown, sprinkle Splenda and more cinnamon on top and, voila, quick, easy, and healthy french toast stix. Eat them plain, or top 'em with sugar free jelly, sugar free maple syrup, berries or a light dusting of powdered sugar. The entire recipe has just 120 calories, 1g of fat, 18 carbs, 5g fiber and 12g protein. (2 Points). Syrup, berries, jam, etc. are not included in these nutritionals.

Breakfast Bar Extraordinaire
Makes 18 bars (2 points)

2 tablespoons butter -- (sweet), softened
2 tablespoons applesauce
1/2 cup sugar
1 large egg
3/4 cup all-purpose flour -- unbleached
3/4 cup whole-wheat flour
1/8 teaspoon baking powder
3/4 cup grape nuts cereal

Preheat oven to 400 degrees F. Blend first 7 ingredients with 2 tablespoons cereal in a bowl. Roll the dough into 1 1/2-inch diameter balls. Then press the balls into bars about 2 inches long and 1/2 an inch wide. Spread remaining cereal on a plate and press bars into extra cereal to coat. Place bars on nonstick cookie sheet and bake for 15 minutes or until slightly browned. Cool completely before storing to maintain crispness. These bars can be stored in an airtight container for up to a week (or in the freezer indefinitely.) Makes 18 bars.

Serving Size (1 bar) Per Serving: 94 Calories, 2g Fat Weight Watcher Points: 2 Using MC nutritional analysis to get fiber grams: 1.3g Weight Watcher Points: 2

Weight Watchers 1 Point Biscuits
Makes 2 one-point biscuits

6 T. self-rising flour
3 T. skim milk,
1 1/2 tsp. plain non-fat yogurt.

Mix ingredients and drop onto pan sprayed with Pam. Bake 425 for 10-13 minutes..

Weight Watchers Large 2 Point Biscuits
Makes 8, 2-point biscuits

2 cups reduced fat Bisquick
3/4 cup fat free buttermilk
2 tsp. Butter Buds powder
2 tsp. sugar
1/2 tsp salt.

Mix. Roll out flat and cut into 8 3-inch biscuits.
Bake 450 10 minutes..

Creamed Chipped Beef Gravy
4 one-cup servings - 4 points per serving

2 (3 oz.) packages 98% fat free dried beef in a jar*
4 cups fat free milk
3/4 cup flour
1/4 cup fat free margarine
1/2 tsp. pepper.

Chop beef into small bite-size pieces. Pour milk into large saucepan and add flour. Whisk until flour is dissolved. Add margarine and pepper and cook over medium heat until hot. Add beef and stir constantly until mixture becomes thick and smooth. Serve over biscuits.

*I’ve used packaged beef jerky, it’s very good.

Sorry, no nutritional values were saved....I was just starting!