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![Breakfast](_derived/Breakfast.htm_cmp_blueprnt110_bnr.gif)
Apple Pie Omelette
Ingredients:
![bullet](_themes/blueprnt/blubul1a.gif) |
1 apple
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![bullet](_themes/blueprnt/blubul1a.gif) |
3 egg whites
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![bullet](_themes/blueprnt/blubul1a.gif) |
artificial sweetener
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![bullet](_themes/blueprnt/blubul1a.gif) |
cinnamon, nutmeg, any other spices to taste.
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Procedure:
-
Core and dice the apple
-
Sprinkle with sweetener and spices.
-
Microwave for approx 2 minutes
-
Lightly whip the egg whites and cook in skillet until
done.
-
Slide onto a plate, put apple mixture on one half then
flip the other half of the omelette over.
Nutritional Facts:
![bullet](_themes/blueprnt/blubul1a.gif) |
Coming soon!
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![](_themes/blueprnt/bluhorsa.gif)
Cottage Cheese Pancake
Ingredients:
![bullet](_themes/blueprnt/blubul1a.gif) |
1/3
cup cottage cheese |
![bullet](_themes/blueprnt/blubul1a.gif) |
1
egg white |
![bullet](_themes/blueprnt/blubul1a.gif) |
1-2
Tbsp flour |
![bullet](_themes/blueprnt/blubul1a.gif) |
1/4
tsp cinnamon |
![bullet](_themes/blueprnt/blubul1a.gif) |
1
tsp concentrated apple juice |
![bullet](_themes/blueprnt/blubul1a.gif) |
1
more tsp concentrated apple juice for topping |
Procedure:
-
Beat together first 6 ingredients with a fork until combined.
-
Heat a frying pan, coat with non-stick cooking spray.
-
Fry
pancake over medium-low heat until set, and brown on one side.
-
Loosen very carefully, turn it over and spread 1 teaspoon apple juice on
top.
-
Fry
until puffed and brown on the other side.
-
Serve at once with a sprinkle of cinnamon.
Nutritional Facts:
![bullet](_themes/blueprnt/blubul1a.gif) |
Serving Size: 1 |
![bullet](_themes/blueprnt/blubul1a.gif) |
Calories: Approx. 80 |
![](_themes/blueprnt/bluhorsa.gif)
Egg White and Bell Pepper
Omelette
Ingredients:
![bullet](_themes/blueprnt/blubul1a.gif) |
1/4 onion, finely chopped |
![bullet](_themes/blueprnt/blubul1a.gif) |
1/4 green bell pepper, diced |
![bullet](_themes/blueprnt/blubul1a.gif) |
1/4 red bell pepper, diced |
![bullet](_themes/blueprnt/blubul1a.gif) |
3 egg whites |
![bullet](_themes/blueprnt/blubul1a.gif) |
1 tsp. freshly ground pepper |
![bullet](_themes/blueprnt/blubul1a.gif) |
3 leaves fresh basil, chopped |
![bullet](_themes/blueprnt/blubul1a.gif) |
1 Tbsp low fat milk |
Procedure:
-
In a non-stick skillet add onion
and bell pepper. Cook until just soft, about 2 minutes. Set aside.
-
Gently whisk the egg whites with a
dash of low fat milk. Cook in a non-stick skillet or omelette pan; add basil
and bell pepper/onion mixture. Fold over and add freshly ground pepper.
Nutritional Facts:
![bullet](_themes/blueprnt/blubul1a.gif) |
Serving Size: 1 |
![bullet](_themes/blueprnt/blubul1a.gif) |
Calories: 81 |
![bullet](_themes/blueprnt/blubul1a.gif) |
Calories from fat: 0 |
![bullet](_themes/blueprnt/blubul1a.gif) |
Carbohydrates: 6.0 |
![bullet](_themes/blueprnt/blubul1a.gif) |
Protein: 13.5 |
![](_themes/blueprnt/bluhorsa.gif)
Egg White "Pancake"
Ingredients:
![bullet](_themes/blueprnt/blubul1a.gif) |
2 egg whites |
![bullet](_themes/blueprnt/blubul1a.gif) |
Artificial sweetener |
![bullet](_themes/blueprnt/blubul1a.gif) |
Sugar-Free Syrup |
Procedure:
-
Lightly whisk egg whites
-
Cook in a non-stick skillet until
crispy
-
Top with sugar-free syrup
Nutritional Facts:
![bullet](_themes/blueprnt/blubul1a.gif) |
Serving Size: 1 |
![bullet](_themes/blueprnt/blubul1a.gif) |
Calories: Approx. 50 |
![](_themes/blueprnt/bluhorsa.gif)
Egg white quiche
Ingredients:
![bullet](_themes/blueprnt/blubul1a.gif) |
1 Celery stalk |
![bullet](_themes/blueprnt/blubul1a.gif) |
1/2 onion |
![bullet](_themes/blueprnt/blubul1a.gif) |
1/4 Red bell pepper |
![bullet](_themes/blueprnt/blubul1a.gif) |
1/2 can mushrooms |
![bullet](_themes/blueprnt/blubul1a.gif) |
4 egg whites |
Procedure:
-
sauté celery, onion, peppers and mushrooms
-
beat 4 egg whites vigorously, pour egg whites in casserole
-
add
veggies
-
cook at 350 degrees until done. About 20 minutes
Nutritional Facts:
![bullet](_themes/blueprnt/blubul1a.gif) |
Serving Size: 1 |
![bullet](_themes/blueprnt/blubul1a.gif) |
Calories: Approx 60 |
![](_themes/blueprnt/bluhorsa.gif)
Orange Tofu Toast
Ingredients:
![bullet](_themes/blueprnt/blubul1a.gif) |
1/2 cup orange juice |
![bullet](_themes/blueprnt/blubul1a.gif) |
1 tsp. cinnamon |
![bullet](_themes/blueprnt/blubul1a.gif) |
1 tsp. sugar |
![bullet](_themes/blueprnt/blubul1a.gif) |
1/4 block tofu, sliced into thin
strips |
![bullet](_themes/blueprnt/blubul1a.gif) |
4 slices, whole wheat bread |
Procedure:
-
In
a saucepan over medium heat, combine the orange juice, cinnamon, and sugar.
When the mixture begins to bubble, add the strips of tofu. Cook for 3
minutes.
-
While the tofu is cooking, toast the bread.
-
Remove
the tofu from the saucepan and lay the strips on the toast. Drizzle with
juice from the pan.
Nutritional
Facts:
![bullet](_themes/blueprnt/blubul1a.gif) |
Serving
Size: 2 |
![bullet](_themes/blueprnt/blubul1a.gif) |
Calories: 240 |
![bullet](_themes/blueprnt/blubul1a.gif) |
Calories
from fat: 60 |
![](_themes/blueprnt/bluhorsa.gif)
Raspberry Egg Whites
Ingredients:
![bullet](_themes/blueprnt/blubul1a.gif) |
2 Egg Whites
|
![bullet](_themes/blueprnt/blubul1a.gif) |
Raspberry salsa
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Procedure:
-
Lightly whip the egg whites
-
Fry in a non-stick skillet until crispy
-
top with raspberry salsa
Nutritional Facts:
![bullet](_themes/blueprnt/blubul1a.gif) |
Serving Size: 1
|
![bullet](_themes/blueprnt/blubul1a.gif) |
Calories: 90
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![](_themes/blueprnt/bluhorsa.gif)
UP-BranCake
Ingredients:
![bullet](_themes/blueprnt/blubul1a.gif) |
2 egg whites
|
![bullet](_themes/blueprnt/blubul1a.gif) |
1/4 cup UP-Bran
|
Procedure:
-
Heat non-stick skillet.
-
Mix egg whites with the UP-Bran.
-
Cook like you would a pancake.
-
Top with low-cal syrup or sugar-free jam and serve.
Nutritional Facts:
![bullet](_themes/blueprnt/blubul1a.gif) |
Coming soon!
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![](_themes/blueprnt/bluhorsa.gif)
Zucchini “Hash
Browns”
Ingredients:
![bullet](_themes/blueprnt/blubul1a.gif) |
1
cup zucchini, grated |
![bullet](_themes/blueprnt/blubul1a.gif) |
1
tsp onion, chopped |
![bullet](_themes/blueprnt/blubul1a.gif) |
1
egg white |
![bullet](_themes/blueprnt/blubul1a.gif) |
2
Tbsp. Special K, crushed |
Procedure:
-
Mix
all ingredients together.
-
fry on pan, with low cal cooking spray
Nutritional Facts:
![bullet](_themes/blueprnt/blubul1a.gif) |
Coming Soon! |
![](_themes/blueprnt/bluhorsa.gif)
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