Authors: Lisa Lillien
Hungry Girl (3 page)
PER SERVING (1 burrito): 239 calories, 3g fat, 1,111mg sodium, 27g carbs, 9g fiber, 4g sugars, 29g protein |
Ingredients1 medium low-fat flour tortilla (about 110 calories with at least 6g fiber)
2 slices (about 1 ounce) extra-lean turkey bacon
½ cup fat-free liquid egg substitute
1 slice fat-free American cheese
DirectionsCook bacon according to package directions, either in a pan with nonstick spray or in the microwave. Set aside.
Pour egg substitute into a pan spritzed with nonstick spray and scramble over medium heat until fluffy and solid.
Heat tortilla in the microwave until slightly warm. Place cheese in the center of the tortilla. Top with eggs and bacon.
Build your burrito by first folding in the sides and then rolling the tortilla up from the bottom. Heat in the microwave (seam-side down) for an additional 15 to 20 seconds.
MAKES 1 SERVING
PER SERVING (entire recipe): 183 calories, 3g fat, 614mg sodium, 17g carbs, 5g fiber, 5g sugars, 22g protein |
Ingredients1 veggie burger patty, thawed if previously frozen
½ cup fat-free liquid egg substitute
¼ cup chopped tomatoes
¼ cup chopped mushrooms
2 tablespoons chopped onions
DirectionsChop veggie patty into bite-sized pieces. Place mushrooms, onions, and veggie patty pieces in a pan spritzed with nonstick spray, and cook over medium heat for 2 minutes.
Add egg substitute and tomatoes to the pan. Scramble together until eggs are cooked.
MAKES 1 SERVING
CHEW ON THIS:
An average bacon, egg, and cheese breakfast sandwich contains about 500 calories and 25 fat grams! You can eat 2 POUNDS of scrambled Egg Beaters and still not reach that calorie (or fat) count. |
cream cheese roll-up
PER SERVING (entire recipe): 239 calories, 5.5g fat, 1,475mg sodium, 28g carbs, 9.5g fiber, 3g sugars, 24g protein |
Ingredients1 medium low-fat flour tortilla (about 110 calories with at least 6g fiber)
2½ ounces smoked salmon
2 tablespoons fat-free cream cheese
2 tablespoons chopped red onions
2 slices tomato, halved
DirectionsHeat tortilla in the microwave until slightly warm. Lay tortilla out on a flat surface.
Spread cream cheese evenly on top of tortilla. Place salmon in the middle. Top with tomatoes and onions. Wrap it up by folding in tortilla sides and then roll up from the bottom.
MAKES 1 SERVING
BITE IT! | FIGHT IT! |
Cup of Oatmeal—120 calories, 2.5g fat Side of Fruit 2 Egg Whites 1 Pancake | Cup of Granola Side of Hash Browns 2 Eggs Slice of French Toast |
Nutritional information based on averages (not including added toppings like milk, butter, or syrup).
PER SERVING (entire recipe): 183 calories, 2.5g fat, 187mg sodium, 35g carbs, 5.5g fiber, 2g sugars, 7g protein |
I love oatmeal. The problem for me is that one serving of oatmeal isn't enough to fill me up (come on
—
are they SERIOUS?). Adding pumpkin to it makes it way more filling, and it adds some extra fiber as well. A double whammy! Feel free to use these same ingredients to add a little zazzle to instant oatmeal, too!
Ingredients