- 3/4 cup low-fat cottage cheese or low-fat plain yogurt
- 1 cup pineapple chunks, papaya chunks or cling peaches
- 2 teaspoons toasted wheat germ
- Place cottage cheese (or yogurt) in a small bowl. Top with fruit and sprinkle with wheat germ.
Nutrition:Per serving (with cottage cheese, pineapple): 247 calories; 3 g fat ( 2 g sat , 0 g mono ); 15 mg cholesterol; 40 g carbohydrates; 20 g protein; 3 g fiber; 632 mg sodium; 479 mg potassium.
Nutrition Bonus: Vitamin C (28% daily value), Calcium (33% dv).
Carbohydrate Servings: 2
Exchanges: 2 fruit, 3 very lean meat
Nutrition Note: Per serving (with yogurt, papaya): 196 calories; 4 g fat (2 g sat, 1 g mono); 11 mg cholesterol; 31 g carbohydrate; 12 g protein; 3 g fiber; 140 mg sodium; 738 mg potassium. Nutrition bonus: Vitamin C (150% daily value), Vitamin A (30% dv), Calcium (37% dv), Folate (23% dv), Potassium (21% dv), Magnesisum (19% dv), Zinc (17% dv).
Egg & Salmon Sandwich
- 1/2 teaspoon extra-virgin olive oil
- 1 tablespoon finely chopped red onion
- 2 large egg whites, beaten
- Pinch of salt
- 1/2 teaspoon capers, rinsed and chopped (optional)
- 1 ounce smoked salmon
- 1 slice tomato
- 1 whole-wheat English muffin, split and toasted
- Heat oil in a small nonstick skillet over medium heat. Add onion and cook, stirring, until it begins to soften, about 1 minute. Add egg whites, salt and capers (if using) and cook, stirring constantly, until whites are set, about 30 seconds.
- To make the sandwich, layer the egg whites, smoked salmon and tomato on English muffin.
Nutrition:Per serving: 214 calories; 5 g fat ( 1 g sat , 2 g mono ); 7 mg cholesterol; 25 g carbohydrates; 19 g protein; 3 g fiber; 670 mg sodium; 221 mg potassium.
Nutrition Bonus: Good source of omega-3s.
Carbohydrate Servings: 1 1/2
Exchanges: 1 1/2 starch, 2 lean meat
- 2 cups buttermilk
- 1/2 cup old-fashioned rolled oats
- 2/3 cup whole-wheat flour
- 2/3 cup all-purpose flour
- 1/4 cup toasted wheat germ, or cornmeal
- 1 1/2 teaspoons baking powder
- 1/2 teaspoon baking soda
- 1/4 teaspoon salt
- 1 teaspoon ground cinnamon
- 2 large eggs, lightly beaten
- 1/4 cup packed brown sugar
- 1 tablespoon canola oil
- 2 teaspoons vanilla extract
- Mix buttermilk and oats in a medium bowl; let stand for 15 minutes.
- Whisk whole-wheat flour, all-purpose flour, wheat germ (or cornmeal), baking powder, baking soda, salt and cinnamon in a large bowl.
- Stir eggs, sugar, oil and vanilla into the oat mixture. Add the wet ingredients to the dry ingredients; mix with a rubber spatula just until moistened.
- Coat a waffle iron with cooking spray and preheat. Spoon in enough batter to cover three-fourths of the surface (about 2/3 cup for an 8-by-8-inch waffle iron). Cook until waffles are crisp and golden brown, 4 to 5 minutes. Repeat with remaining batter.
***Make Ahead Tip: Wrap any leftovers individually in plastic wrap and refrigerate for up to 2 days or freeze for up to 1 month. Reheat in a toaster or toaster oven.
Nutrition:Per serving: 188 calories; 4 g fat ( 1 g sat , 2 g mono ); 55 mg cholesterol; 30 g carbohydrates; 8 g protein; 3 g fiber; 328 mg sodium; 227 mg potassium.
Nutrition Bonus: 144 mg calcium (14% dv).
Carbohydrate Servings: 2
Exchanges: 1 1/2 starch, 1/4 reduced-fat milk, 1/2 lean protein, 1/2 fat
All these recipes plus more can be found on www.eatingwell.com, which is one of my "go to" websites for finding new and healthy ways to cooking in the kitchen.