Bacon eggs benedict

50 sugar calories

~Shopping List~

  • 1/2 English muffin, toasted
  • Butter
  • 1 or 2 slices of bacon (or canadian bacon)
  • 1 egg
  • Pinch fresh parsley
  • Salt and pepper

Hollandaise sauce

  • 10 Tbsp butter
  • 3 egg yolks
  • 1 Tbsp lemon juice
  • Dash of hot sauce
  • Salt to taste

~To do~

Heat a skillet on high.  Cook bacon according to package directions, the remove to paper towel to drain.  Reserve a bit of the grease and turn down the heat to medium.  Add egg and fry to your liking, season with salt and pepper.  To serve, butter the English-muffin half and put on a plate, the top with the bacon, fried egg, Hollandaise sauce (see instructions below) and parsley.  Add salt and pepper to taste.

HOLLANDAISE SAUCE:  Heat butter in a saucepan until melted.  Place egg yolks, lemon juice, hot sauce and salt in a blender, and blend for 30 seconds on medium speed.  Add melted butter and blend on low speed until all butter is combined.  Keep warm until served.  (This makes more than one serving, save extra for a second breakfast).

Jalapeno bites

0 sugar calories

~Shopping List~

  • 2 jalapeno peppers, sliced in half lengthwise
  • 1 Tbsp creamy goat cheese
  • 1 Tbsp cream cheese
  • 1 Tbsp Parmesan, grated
  • 1 Tbsp tomato, chopped
  • 1/2 Tbsp fresh cilantro, chopped
  • 4 slices bacon
  • 4 toothpicks

~To do~

Preheat oven to 375F.  In a bowl, mix together the goat cheese, cream cheese, Parmesan cheese, tomato, and cilantro.  Fill the jalapeños with the cheese mixture.  Wrap each stuffed jalapeño with 1 slice of bacon and secure it with a toothpick.  Place stuffed and wrapped jalapeños in a small baking dish, sandpit in the middle of the oven for 20 minutes or until bacon is crispy.

Green greek salad

0 sugar calories

~Shopping List~

  • 1 chicken breast
  • 2 cups arugula
  • 1/2 cucumber, chopped
  • 5 cherry tomatoes, halved
  • 5 Kalamata olives, pitted and halved
  • 2 Tbsp red onion, chopped
  • 1 Tbsp feta cheese
  • 1/2 garlic cloves, minced
  • 1 Tbsp olive oil
  • 1 tsp lemon juice
  • 1/2 tsp red wine vinegar
  • Salt and pepper

~To do~

Heat grill or broiler on high.  Brush chicken with olive oil, and season with salt and pepper.  Place chicken in broiler or on grill and cook until no longer pink inside and juices run clear, about 10 minutes each side.  when done, slice chicken thinly.

In a bowl or on a plate, arrange the arugula and top with the chicken, cucumber, tomatoes, olives, onion and feta cheese.  In a bowl, whisk the garlic, olive oil, lemon juice, and vinegar.  Drizzle over the salad and season with salt and pepper.

Chicken salad stuffed tomatoes

0 sugar calories

~Shopping List~

  • 1 hollowed out tomato
  • 1/2 cup cooked chicken, shredded
  • 2 Tbsp mayonnaise
  • 1/2 sliced scallion
  • 1 Tbsp chopped cilantro
  • 1 tsp lime juice
  • Pinch garlic powder
  • Pinch cumin
  • Pinch chili powder
  • Salt and pepper

~To do~

In a small bowl, mix chicken, mayo, scallion, cilantro, lime juice, garlic powder, cumin, chili powder, and salt and pepper to taste.  Fill tomato with chicken mixture.

~Alternatives~

Use rotisserie chicken or keep cans of chicken for this recipe.

Poached prosciutto

0 sugar calories

~Shopping List~

  • 2 eggs
  • 2 tsp white vinegar
  • 4 slices prosciutto
  • 1/2 avocado, sliced
  • 1/2 tomato, sliced
  • 1 tsp Parmesan cheese
  • Salt and pepper

~To do~

Fill a small shallow saucepan with about 2″ water, and heat to almost boiling; then add 1 or 2 tsp vinegar (vinegar will help the egg whites congeal).  Crack one of the eggs into a small cup, then place the cup near the edge of the hot water and gently pour into water; repeat with the other egg.  You can use a spoon to help push the whites closer to the yolks- it helps hold them together.  Turn off the heat, cover the pan, and let sit for 4 minutes, until egg whites are cooked.

On a plate, layer the prosciutto, avocado, tomatoes, and then the eggs.  Garnish with Parmesan and adjust the salt and pepper to you taste.

Sautéed scallops

72 sugar calories

~Shopping List~

  • 3-6 scallops
  • Olive oil
  • 1 potato
  • 2 Tbsp butter
  • 2 Tbsp hal and half
  • 1 Tbsp fresh chives, chopped
  • Salt and pepper

~To do~

Scallops:  Rinse scallops and blot with paper towels so that they are fairly dry.  Heat a skillet on medium low, and add a drizzle of olive oil and 1 Tbsp of butter.  When butter is melted, turn the heat to medium and add the scallops.  Cook for 2 minutes, or until brown, then turn and cook for another 2 minutes.  Remove and season with salt and pepper.

Potatoes.  Peel and quarter one potato.  Place in a microwave safe bowl with a lid and cook on high for 6-8 minutes.  Let stand for another 5 minutes with the lid on, then check for tenderness when pierced with a fork.  Add the other tablespoon of butter and the half and half, the mash with a fork and season with salt and pepper.

To serve:  Arrange 1/2 cup mashed potatoes on a plate.  Top with scallops, chopped chives, and more salt and pepper to taste.

~Alternatives~

Serve on 1/2 cup cooked brown rice instead of potatoes.

Rice and bean stuffed pepper

120 sugar calories

~Shopping List~

  • 1/4 onion
  • 1/2 celery stalk, chopped
  • 1/2 garlic clove, minced
  • 1/4 cup spinach, chopped
  • 1/4 cup black beans (canned is fine, rinsed and drained)
  • 1/4 cup cooked rice
  • 2 Tbsp pepper jack cheese, shredded
  • 1 red bell pepper, top and seeds removed
  • 1 tsp cumin
  • Olive oil
  • Salt and pepper

~To do~

Heat a skillet; drizzle with olive oil.  Add onion and celery, and sauté on medium-high for 5 minutes, stirring often.  Sauté garlic for a minute, then add spinach and continue cooing until just wilted, then remove from heat.  In a bowl, mix the veggies, beans, rice, cheese, cumin, and salt and pepper to taste.  Fill the bell pepper with the mixture, lace in baking dish, cover with aluminum foil, and bake in center of oven for 1 hour.

~Alternatives~

You can cook these the night before and reheat the next day (2 minutes in the microwave).

Sunshine wrap

42 sugar calories

~Shopping List~

  • 1 spinach wrap
  • 1/4 cup arugula
  • 1/4 cup alfalfa sprouts
  • 3 tomato slices
  • 2 eggs
  • Olive oil or butter
  • Salt and pepper
  • Parmesan cheese (optional)

~To do~

Heat a skillet and add a small amount of olive oil or butter. Fry eggs to your liking (over hard works bests for a not so messy wrap).  Heat the wrap for 30 seconds in the microwave, and then fill with eggs, arugula, sprouts, tomato and salt and pepper.  Add a sprinkle of Parmesan if you like, the roll and eat.

~Alternatives~

Turn the wrap into a breakfast salad by increasing the arugula to 1 cup ad adding another cup of spinach.  Put in bowl and top with eggs.  Serve with a piece of buttered sourdough bread.  Add a drizzle of dressing.

Penne marinara

156 sugar calories

~Shopping List~

  • 2 oz whole-wheat penne pasta (hint: a 1 lbs box has 8 2oz servings)
  • 1 Italian sausage
  • 2 Tbsp marinara sauce
  • 1/2 garlic clove, minced
  • Olive oil
  • 1 cup spinach, chopped
  • Salt and pepper
  • Parmesan or feta cheese (optional)

~To do~

Cook pasta and sausage according to package directions.  Heat a cast-iron or nonstick skillet on medium-high heat, and add a drizzle of olive oil.  When hot, sauté garlic for a minute, then add spinach and still until just wilted.  Season with salt and pepper; then stir in sausage, penne, and marinara.  Serve with a sprinkling of Parmesan or feta cheese.

~Alternatives~

You can use any type of whole wheat pasta.  You can also use brown rice instead of pasta.