We LOVE this recipe!! This is one of the best ways to get your complex carbs and protein in one dish!
½ cup Quaker Oats
½ water
1 7oz container 2% Fage Greek Yogurt
½ cup blueberries or ½ banana
1 Tbsp Walnuts
cinnamon to taste
1 tsp vanilla
Combine oats and water in covered container (Tupperware works well). Store in refrigerator overnight. The next morning, combine oats with yogurt, fruit, cinnamon, and vanilla. Stir well. Top with walnuts and enjoy.
In bowl, beat egg & egg white together. Thaw veggie sausage in microwave. Cut into small pieces and heat in pan with nonstick cooking spray. Add onions to pan. Cook until translucent. Add eggs. Scramble until cooked through. Add egg mixture into warmed tortilla. Salsa to taste.
FRENCH TOAST
2 slices whole wheat bread (100 calories per slice) (200 calories)
3 egg whites (60 calories)
¼ cup skim milk
1 tsp vanilla
½ teaspoon cinnamon
Beat egg whites, milk, vanilla, and cinnamon in bowl.
Pour mixture in shallow dish… soak bread in mixture for 5 minutes, or until bread is soaked through. Spray pan with non-stick cooking spray and bring to medium heat. Placed bread slices in pan. Cook on each side for 5-7 minutes or until bread is firm and cooked through.
Serve with 1 tablespoon maple syrup or 100% fruit spread.
BREAKING DOWN THE BURGER
The average restaurant burger can range anywhere from 650-1000+ calories!! This can blow your calorie budget in one meal. This doesn’t even include French Fry calories! Add French Fries and your meal is easily up to 1200-1500 calories! If you’re eating out and REALLY want a burger, know that it’s a high calorie meal and make the educated decision to only eat half. ALWAYS cut your burger in half, and savor that half as you eat it. Same thing goes for French Fries. If you like them hot and crispy and they are cold and soft, send them back. Be super picky when you order, and really listen to your body and respond to its natural hunger. Take the leftovers in a doggie bag. The fries and be used the next morning in your egg white omelet!If you’re cooking at home, try our LEAN TURKEY BURGER as a better option.Ingredients:
Lean ground turkey breast
Season salt
Pepper
2% reduced fat cheddar (or any low-fat cheese your prefer)
Whole-wheat hamburger buns (we like Martin’s whole-wheat potato buns)
*bun should have no more than 100 calories for entire bun.Spray skillet with nonstick cooking spray. Heat skillet to medium-high heat. Take about 4 oz of ground turkey (size of palm of hand). Make into a patty shape. Place turkey on skillet and sprinkle one side only with season salt and pepper. Cook about 4-5 minutes on each side until fully cooked. Place cheese slice on hot burger patty to melt.
Build your burger with light mayo, mustard, or ketchup, and load with whatever veggies you like (lettuce, tomato, pickle, onion, spinach, etc…) serve with a few roasted sweet potato spears on the side.
Average Burger Calorie Breakdown: ~357 calories, 25 grams protein, 6.5 grams fat.
