Eggs Florentine - 38g Carbs, 10g Fiber

This hearty, healthy breakfast is the perfect way to start your 
day -- it's packed with flavor, not with fat!

4 tsp olive oil, divided
1/2 small onion, chopped
2 cups chopped frozen spinach, thawed and drained
2 Tbsp 1% (lowfat) milk
2 Tbsp fat free cream cheese
1/8 tsp black pepper (or to taste)
1 whole wheat English muffin (cut in half)
6 egg whites

In a medium skillet, heat 2 tsp. olive oil over medium heat. Cook onion 
until soft. Add spinach, cream cheese and milk - cook until creamy. Stir 
in pepper. Turn heat to low and keep warm. Toast English muffins.

In a separate skillet, heat 2 tsp. olive oil over medium heat. Add egg 
whites to skillet. As the egg whites cook, gently shape into the form of 
2 patties (3 eggs whites per patty). Try not to scramble too much so that 
they stay in a patty shape – if needed, gently flip to cook top side.

To serve, spoon half of the spinach mixture over each English muffin 
bottom. Top each with an egg white patty, followed by the English muffin 
top. Serve immediately.

Serves: 1
Nutrition per Serving:
341 Calories, 12g Total Fat, 2g Saturated Fat, 0g Trans Fat,
2mg Cholesterol, 787mg Sodium, 38g Total Carbs, 10g Fiber, 26g Protein



From: www.ediets.com 

Mashed Sweet Potatoes with Coconut Milk - 23g Carbs, 3g Fiber

This three-ingredient dish, known as piele in Hawaii, is fabulously

simple. Coconut milk—an occasional indulgence because of the saturated fat—contributes rich flavor.

NUTRITION PROFILE:

Low Calorie | High Fiber | Low Sodium | Low Sat Fat | Heart Healthy

| Diabetes Appropriate | Healthy Weight

Servings: 4

Serving Size: generous 1/2 cup each

ACTIVE TIME: 10 minutes

TOTAL TIME: 35 minutes

EASE OF PREPARATION: Easy

1 1/2 pounds sweet potatoes (about 3 medium)

3/4 cup "lite" coconut milk

1 tablespoon minced fresh ginger

1/2 teaspoon salt

1. Prick sweet potatoes with a fork in several places. Microwave on

High until tender all the way to the center, 10 to 15 minutes.

(Alternatively, place in a baking dish and bake at 425 degrees F

until tender all the way to the center, about 1 hour.)

2. When cool enough to handle, peel off and discard skin. Transfer the

sweet potatoes to a medium microwaveable bowl and mash thoroughly with

a potato masher. Add coconut milk, ginger and salt; stir well. Reheat

in the microwave for 1 to 2 minutes, or in the oven for 8 to 10 minutes.

Serve warm.

Servings: 4

Serving Size: generous 1/2 cup each

Nutrition per Serving:

130 Calories, 3g Fat, 2g Sat, 0g Mono, 0mg Cholesterol, 3g Protein,

23g Carbs, 3g Fiber, 339mg Sodium, 498mg Potassium

Nutrition bonus: Vitamin A (400% daily value), Vitamin C (35% dv).

1 1/2 Carbohydrate Servings

Exchanges: 1 1/2 starch, 1/2 fat

MAKE AHEAD TIP:

Cover and refrigerate for up to 3 days. Reheat in the microwave

or oven just before serving.

Spicy Breakfast Burrito - 33g Carbs, 5g Fiber

This Mexican breakfast can be made in about 5 minutes, or make a

big batch on the weekend, freeze it, and microwave one for a fast

breakfast on the go.

This recipe comes to us from Dawn Jackson Blatner, registered

dietitian and author of The Flexitarian Diet.

1 whole egg*

2 egg whites*

1/4 cup canned black beans, rinsed and drained

2 Tbsp canned chopped green chilies

2 Tbsp shredded cheddar cheese

Cooking spray

1 small (6-inch) whole-grain tortilla

*Flex Swap - you can substitute 1 whole egg and 2 egg whites with a

1/2 cup crumbled firm tofu, sauteed with 1/8 teaspoon turmeric (for

yellow color).

Mix eggs*, beans, chilies, and cheese together and then scramble mixture

in pan sprayed with cooking spray over medium heat. Wrap in tortilla.

Servings per Recipe: 1

Nutrition per Serving:

304 Calories, 11g Total Fat, 5g Saturated Fat, 226mg Cholesterol,

509mg Sodium, 33g Total Carbs, 5g Dietary Fiber, 24g Protein