Italian chicken pita

150 sugar calories

~Shopping List~

  • 1/2 chicken breast
  • 1 whole-wheat pita
  • 2 slices provolone
  • 1 Tbsp marinara sauce (no sugar added)
  • 1-2 Tbsp fresh basil, chopped
  • 1/4 cup spinach
  • 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 on grill, and cook until no longer pink inside and juices run clear, about 10 minutes each side.  When done, slice chicken thinly.  Fill pita with chicken, marinara, basil, spinach, and cheese, season with salt and pepper.

~Alternatives~

Replace the pita with 3/4 cup whole-wheat pasta.

Feta turkey burger

120 sugar calories

~Shopping List~

  • 1 turkey patty
  • 1/4 cup spinach
  • 2 Tbsp feta cheese
  • 1 whole-wheat hamburger bun
  • 1 Tbsp real mayonnaise
  • 1/2 cup mixed greens
  • Olive oil
  • Red wine vinegar
  • Salt and pepper

~To do~

Heat broiler to high.  Season each side of burger with salt and pepper.  Spray a broiler pan with nonstick spray (line with foil for easier clean up), and place burger under broiler.  Broil each side for 4-6 minutes, until no longer pink inside.  Add feta and return under broiler for just a minute, until cheese begins to melt.  Spread mayo on bun, top with burger and spinach.  Serve with mixed greens drizzled with olive oil and vinegar; season with salt and pepper.

~Alternatives~

Turn it into a patty melt.  Add some sautéed onions and use swiss instead of Feta.  Serve on 2 slices of sourdough instead of the bun.

Sweet kale wrap

184 sugar calories

~Shopping List~

  • 1/4 cup kale, chopped finely
  • 5 cubes mango, 1/2″ each
  • 1 tsp jalapeno, minced
  • 1 Tbsp mushrooms, chopped
  • 1 Tbsp balsamic vinegar
  • 1/2 Tbsp olive oil
  • 1 whole wheat tortilla
  • 2-3 Tbsp hummus
  • 1/4 avocado, sliced
  • Salt and pepper

~To do~

In a small bowl, toss together the kale, mango, jalapeño, mushrooms, balsamic vinegar, and olive oil; season with salt and pepper.  Spread the tortilla with hummus, top with salad mixture and add avocados.  Roll and eat.

~Alternatives~

You can replace kale with spinach.

Steak and goat cheese quesadilla

127 sugar calories

~Shopping List~

  • 3 oz strip or flank steak
  • Olive oil
  • 5 slices red onion
  • 1/4 cup baby spinach leaves
  • 2 Tbsp goat cheese, crumbled
  • 1 Tbsp balsamic vinegar
  • 2 whole-wheat tortillas, 6″ diameter
  • Nonstick cooking spray
  • Salt and pepper
  • Rosemary (1 sprig chopped)

~To do~

The steak:  Heat your grill or broiler to high, and brush the steak with olive oil and season with salt and pepper.  Place on grill or broiler and cook on each side for 4-5 minutes until done to your liking.  Remove from heat and let rest for 5-10 minutes, then slice thinly.

Quesadilla:  Heat skillet on medium-high.  When hot, add one tortilla and layer on the steak, cheese, onion, rosemary and spinach and season with salt and pepper.  Top with second tortilla, let sit for a minute or two.  When bottom tortilla begins to crisp and brown, use a spatula to carefully turn over and brown the second side.  Cut into wedges and drizzle on a bit of vinegar, or use as a dip.

~Alternative~

You can also do this as a burrito.  Swap the 2 6″ tortillas for 1 large, fill will toppings and roll it up.

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.

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.

Maple bacon sandwich

80 sugar calories

~Shopping List~

  • 3 slices maple bacon
  • 2 slices cheddar cheese
  • 2 eggs
  • 1 small artisan roll
  • Butter
  • Salt and Pepper

~To do~

Cook bacon, reserving a small amount of bacon grease.

Beat eggs lightly in a small bowl; turn skillet to high.  Add eggs, sprinkle with salt and pepper, then scramble.  When almost done, place cheese on top of eggs.  Turn off heat and let cheese melt.  Toast and butter the bread, then top with eggs, melted cheese, and bacon.  Add salt and pepper to taste.

~Alternates~

Switch the roll for a whole-wheat tortilla to make a wrap.