PARM & PEPPER EGG SALAD SANDWICH

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8 slices low-calorie whole-grain bread (with no more than 50 calories per slice)

3/4 c low-fat mayonnaise

1/2 c grated parmesan cheese

1/2-1 tsp ground black pepper

12 hard-boiled egg whites, cooled and roughly chopped

1/2 red bell pepper, finely diced

2 stalks celery, finely diced

arugula leaves

Toast the bread.

In a lg mixing bowl, combine the mayonnaise, parmesan cheese, and 1/2 tsp black pepper.

Add the chopped egg whites, bell pepper, and celery, and stir to evenly coat. Taste and add another 1/2 tsp black pepper, if desired.

Place arugula leaves on each side of toast and divide the egg salad mixture evenly on top. Enjoy open-faced or closed. Each serving consists of 2 slices toasted bread, arugula leaves, and 1 1/4 cups egg salad.

4 servings 247 calories per serving

 

FIERY CHICKEN SALAD SANDWICH

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1 whole-grain English muffin, halved

5 oz cooked and diced canned or fresh chicken breast

1 tbs low-fat mayonnaise

2 tsp minced onion

1 tsp minced jarred OR fresh red chili pepper

a few dashes of your favorite hot sauce (optional)

lettuce leaves (optional)

tomato slices (optional)

onion slices (optional)

jalapeno slices (optional)

Toast the English muffin and set aside.

In a small bowl, mash the chicken breast. Add the mayonnaise, onion, chili pepper, and hot sauce, if desired. Gently mix until well combined. Layer both halves of the English muffin with lettuce, tomato, and onion slices, if desired. Spoon the chicken salad mixture evenly on top and add a few additional dashes of hot sauce and jalapeno slices, if desired.

1 serving 360 calories per serving

BETTER-FOR-YOU SPINACH ARTICHOKE DIP

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1 (10 oz) box frozen, chopped spinach

3/4 c low-fat mayonnaise

1/2 c grated parmesan cheese

1 (14 oz) can artichoke hearts,  rinsed and drained, finely chopped

2 scallions, finely chopped

1/2 tsp kosher salt OR coarse sea salt (optional)

Preheat the oven to 350 degrees.

Microwave the frozen spinach according to pkg directions. Squeeze out a majority of the water with paper towels or cheesecloth. Set aside.

In a med bowl, mix together the mayonnaise and cheese. Stir in the spinach, artichoke hearts, scallions, and salt, if desired. Mix thoroughly.

Spoon the mixture into a small casserole dish and bake for 25 minutes.

12 servings 50 calories per serving

BETTER-FOR-YOU JALAPENO POPPERS

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3 oz (6 tbs) light OR reduced-fat cream cheese

1/4 c shredded reduced-fat cheddar cheese

1 tbs chopped scallion

1/3 c corn, frozen and thawed OR canned and drained well

1/8 tsp ground black pepper

1/8 tsp cayenne pepper (or paprika for less heat)

6 jalapenos, halved lengthwise, seeds and membranes removed (for extra heat, leave membranes in)

2 egg whites

1/3 c whole-grain flour

2/3 c seasoned whole-grain bread crumbs

Preheat the oven to 350 degrees. Line a baking sheet with foil and set aside.

Mix the cream cheese, cheddar, scallion, corn, black pepper, and cayenne pepper in a bowl. Spread 1 heaping tbs of the mixture evenly into each pepper half. Mix the egg whites in a small bowl. Bread each pepper by rolling it first in flour, then egg whites, and finally bread crumbs.

Place the peppers, cut-side up, on the foil-lined baking sheet. Bake until golden, 25-30 minutes.

12 servings 65 calories per serving

BETTER-FOR-YOU APPLE COBBLER OATMEAL

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2 tsp whipped butter

1 apple, finely chopped with the skin on

1/2 tsp cinnamon

1 c old-fashioned oats

1 3/4 c unsweetened vanilla almond milk

1 tsp vanilla extract

Add the butter to a skillet and place over med heat. Once the butter has melted, add the chopped apples and cinnamon. Stir to combine and saute until they are just cooked but still crisp, 2-3 minutes.

Meanwhile, combine the oats and almond milk in a med saucepan. Bring the mixture to a boil then lower the heat to a simmer. Cook for 3-5 minutes or until the oatmeal reaches your desired consistency. Stir in the vanilla.

Split the oatmeal between 2 bowls and top each with half of the apple-cinnamon mixture.

2 servings 246 calories per serving

BETTER-FOR-YOU HAM AND CHEESE OMELET

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1 egg

2 egg whites

1 oz lean ham, diced (about 2 slices, preferably reduced sodium)

2 tbs shredded reduced-fat cheddar cheese

salt and pepper, to taste

Liberally coat a small skillet with nonstick cooking spray and warm over med heat.

In a small bowl, beat the egg and egg whites. Set aside.

Add the ham to the heated skillet and saute until browned, about 1 minute. Pour the eggs over the ham and allow them to cook until the bottom is set.

When the bottom of the omelet is cooked, gently flip and cook the other side.

When the eggs are no longer runny, add the cheese and fold the omelet in half, allowing the cheese to melt. To speed up the melting time, cover the pan for about 30 seconds. Transfer the omelet to a plate. Season with salt and pepper.

1 serving 180 calories

 

BETTER-FOR-YOU BACON, EGG, AND CHEESE SANDWICH

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1 whole-grain English muffin, halved

1 slice tomato

3 egg whites

ground black pepper, to taste

1 slice Canadian bacon

one 1/2 oz slice reduced-fat cheddar cheese

ketchup OR salsa (optional)

Toast the English muffin. Top with the tomato slice.

Coat a small skillet with nonstick cooking spray and warm over medium heat.

In a small bowl, whip together the egg whites and pepper. Set aside.

Add the Canadian bacon to the heated skillet and cook about 1 minute per side until it’s warmed. Place bacon on top of the tomato slice.

Add the eggs to the heated skillet and scramble. Continue to build your sandwich by placing the cooked eggs on the bacon, followed by the slice of cheese. Add a squirt of ketchup or salsa, if desired. Top the sandwich with the second half of the English muffin.

1 serving 258 calories

 

BETTER-FOR-YOU BANANA-BLUEBERRY MUFFINS

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4 tbs nonfat plain greek yogurt or fat-free sour cream

1/4 c low-fat buttermilk

2 eggs

1/2 c whole-wheat white flour OR whole-wheat pastry flour

1 c ground oat bran

1 1/2 tsp baking powder

1 1/2 tsp baking soda

1/2 tsp salt

4 ripe bananas

1/4 c brown sugar

1/4 c chia seeds

1 c fresh OR frozen blueberries

Preheat the oven to 375 degrees.

Spray a standard muffin tin with nonstick oil spray.

In a med bowl, whisk together the yogurt, buttermilk, and eggs.

In a second bowl, stir together the flour, oat bran, baking powder, baking soda, and salt.

In a third bowl, mash the bananas with a fork, potato masher, or your hands. Fold the brown sugar into the mashed banana. Add the buttermilk mixture and stir until well combined.

Sprinkle the flour mixture over the banana mixture and gently fold to combine, being careful not to overmix. Gently fold in chia seeds and blueberries.

Divide the batter evenly among 12 muffin cups.

Bake for 20-25 minutes, until the tops are golden brown and a toothpick inserted in the center of a muffin comes out clean. The insides will be very moist when you take the muffins out of the oven, but they will firm up once cooled.

The muffins can be frozen in an airtight container or sealed freezer bag, or individually wrapped for up to 2 months.

12 servings 125 calories per serving