BLT egg sandwich

160 sugar calories

~Shopping List~

  • 1 small artisan roll
  • 1 Tbsp mayonnaise
  • 4 slices bacon
  • Romaine lettuce
  • 3 tomato slices
  • 1 slice pepper jack cheese

~To do~

Heat a skillet and cook the bacon according to the package directions; drain on paper towels, reserving a tablespoon of bacon grease in the pan.  Fry the egg in the same pan to your taste.

Spread the mayo on the toasted bread and add the toppings in any order you like.  Top with salt and paper to taste.

~Alternatives~

You can replace the romaine with any dark leafy green.

open-faced avocado sandwich

65 sugar calories

~Shopping List~

  • 1 slice pumpernickel bread, toasted
  • 1/4 avocado
  • 1 slice provolone cheese
  • 1 or 2 radishes, sliced thinly
  • 1/4 apple, cut into 5 thin slices
  • 2 Tbsp goat cheese, crumbled
  • Salt and pepper

~To do~

Preheat broiler.  In a small bowl mash avocado, add salt and pepper to taste.  Spread the toast with avocado; top with radishes, apples, provolone, and goat cheese; and sprinkle with salt and pepper.  Place under broiler just until cheese melts.  1 minute

~Alternatives~

You can turn this into a skinny recipe by creating avocado cups instead of a  sandwich.  Dice up the provolone, radishes and apple and toss with the goat cheese, salt and pepper.  Slice an avocado in half, take out the seed and fill one of the avocado halves with the mixture, reserving the other half for another meal.  Serve on a bed of baby spinach or lettuce.

Ricotta toast

8 sugar calories

~Shopping List~

  • 2 slices whole-wheat bread, toasted
  • 2 Tbsp ricotta cheese
  • 2 Tbsp sugar free preserves

~To do~

Spread the toast with ricotta, then top with preserves.

~Alternatives~

You can swap the ricotta with cottage cheese.  You can use sliced strawberries instead of preserves.

Egg in a hole sandwich

53 sugar calories

~Shopping List~

  • 1 egg
  • Butter or olive oil
  • 1 slice Canadian Bacon
  • 1/2 whole wheat English muffin
  • 1 slice cheddar cheese
  • Salt and pepper

~To do~

Press down on English muffin with a glass to create a hole in the muffin’s center.  Heater a skillet to medium-high and heat butter or olive oil, then add both the muffin with the hole and the muffin center to the pan (make sure the rough side is down).  Add Canadian bacon to pan, Crack the egg into the hole in the middle of the muffin, season with salt and pepper and cook till whites look done to your taste.  Then carefully flip over the muffin with the egg, the muffin center and the bacon.  Remove muffin center to a plate, then top with bacon, cheese, then the muffin with egg.  Cover the stack with an inverted glass bowl for a minute to help the cheese melt.

~Alternative~

Remplace the English muffin with whole grain toast.

Ricotta omelet

104 sugar calories

~Shopping List~

  • 2 eggs
  • Olive oil or butter
  • 1/4 cup arugula
  • 2 Tbsp ricotta cheese
  • 1 English Muffin, toasted
  • 1 cup spinach
  • Salt and pepper

~To do~

For the omelet:  Put the eggs in a small bowl and whisk until blended, and season with salt and pepper.  Heat a small skillet on medium low, add about a teaspoon of olive oil or butter, then add the eggs.  Let the eggs begin to cook for a minute, then use a heat-resistant rubber spatula to begin pushing the egg into the center, allowing the uncooked portion to flow to the sides – your eggs will begin to look like a yellow pancake.  When mostly cooked, but still wet on top, use the spatula to our your eggs over.  Now add the arugula and ricotta down the middle of the egg, and use the spatula to fold in half.  Let sit for about 30 seconds, then turn the folded egg over.  Slide ont on plate and serve with buttered English muffin and spinach along side.

For the spinach:   Heat a skillet on medium-high, and add a drizzle of olive oil.  When hot, toss the spinach, season with salt and pepper, and stir frequently until wilted (1-2 minutes).

~Alternatives~

You can substitute the English muffin with a whole wheat tortilla for a breakfast to go.

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.