1. LITE FRENCH TOAST
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| LITE FRENCH TOAST |
You can buy separated egg whites in the dairy department. If you don’t have a toaster
oven, simply broil the toast in a tray placed on an oven rack on the lowest level. Watch
carefully so the toast doesn’t burn.
oven, simply broil the toast in a tray placed on an oven rack on the lowest level. Watch
carefully so the toast doesn’t burn.
INGREDIENTS
8 egg whites (or 1 cup egg whites)
1 teaspoon ground cinnamon
Cooking spray
Cooking spray
3 slices high-fiber bread
Whisk together the egg whites and cinnamon in a bowl.
Coat the tray of the toaster oven with cooking spray.
Place the bread on the toaster tray, cover with the egg white mixture, and toast until the
bread is crunchy and the egg whites are set.
NUTRITION INFO: 186 calories, 19 grams protein, 27 grams carbs, 5 grams fiber, 0
grams fat
Whisk together the egg whites and cinnamon in a bowl.
Coat the tray of the toaster oven with cooking spray.
Place the bread on the toaster tray, cover with the egg white mixture, and toast until the
bread is crunchy and the egg whites are set.
NUTRITION INFO: 186 calories, 19 grams protein, 27 grams carbs, 5 grams fiber, 0
grams fat
2. BELL PEPPER AND TURKEY ROLL-UPS
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| BELL PEPPER AND TURKEY ROLL-UPS |
You can make these roll-ups ahead of time, wrap them in plastic wrap, and refrigerate.
INGREDIENTS
2 slices deli-style turkey breast
1 tablespoon whole-grain mustard
½ cup sliced red bell pepper Place the turkey slices on a cutting board and spread mustard
on them. Lay the red bell pepper slices on top.
Roll tightly and secure each with a toothpick.
NUTRITION INFO: 134 calories, 26 grams protein, 3 grams carbs, 1 gram fiber, 2 grams
fat
½ cup sliced red bell pepper Place the turkey slices on a cutting board and spread mustard
on them. Lay the red bell pepper slices on top.
Roll tightly and secure each with a toothpick.
NUTRITION INFO: 134 calories, 26 grams protein, 3 grams carbs, 1 gram fiber, 2 grams
fat
3. RED LENTIL PUREE
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| RED LENTIL PUREE |
This hearty dip will keep for up to a week refrigerated. Serve warm or at room
temperature.
temperature.
INGREDIENTS
1 cup red lentils, washed and picked over 1 cup reduced-sodium chicken broth
3 tablespoons lemon juice
1 teaspoon chopped fresh thyme or ½ teaspoon dried Salt and black pepper
Celery stalks, for dipping In a small saucepan over medium-high heat, combine the lentils
and broth, and bring to a boil. Reduce the heat to low, cover, and simmer for 12 minutes,
until the lentils have softened. Drain the lentils.
In a food processor, combine the lentils, lemon juice, and thyme. Season with salt and
pepper to taste. Process until smooth.
Serve with celery stalks.
NUTRITION INFO: 190 calories, 15 grams protein, 31 grams carbs, 8 grams fiber, 2
grams fat
1 teaspoon chopped fresh thyme or ½ teaspoon dried Salt and black pepper
Celery stalks, for dipping In a small saucepan over medium-high heat, combine the lentils
and broth, and bring to a boil. Reduce the heat to low, cover, and simmer for 12 minutes,
until the lentils have softened. Drain the lentils.
In a food processor, combine the lentils, lemon juice, and thyme. Season with salt and
pepper to taste. Process until smooth.
Serve with celery stalks.
NUTRITION INFO: 190 calories, 15 grams protein, 31 grams carbs, 8 grams fiber, 2
grams fat
4. SKINNY GUACAMOLE
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| SKINNY GUACAMOLE |
Substitute cooked, shelled edamame for the peas if you wish. Hass avocados are the dark
green or black ones with a bumpy skin, unlike the smooth-skinned bright green type. Seed
the chile pepper if you prefer less heat.
green or black ones with a bumpy skin, unlike the smooth-skinned bright green type. Seed
the chile pepper if you prefer less heat.
INGREDIENTS
1 cup frozen peas, slightly thawed 1 medium Hass avocado, peeled 2 tablespoons lime
juice
1 medium tomato
¼ red or sweet onion
1 jalapeño or serrano chile pepper 3 tablespoons fresh cilantro
¼ red or sweet onion
1 jalapeño or serrano chile pepper 3 tablespoons fresh cilantro
1 clove garlic
½ teaspoon salt
¼ teaspoon black pepper
½ teaspoon salt
¼ teaspoon black pepper
8 Finn Crisp crackers
Place the peas, avocado, lime juice, tomato, onion, chile, cilantro, garlic, salt, and pepper in
a blender and pulse until smooth.
Serve with the crackers.
NUTRITION INFO: 167 calories, 4 grams protein, 27 grams carbs, 6 grams fiber, 6 grams
fat
Place the peas, avocado, lime juice, tomato, onion, chile, cilantro, garlic, salt, and pepper in
a blender and pulse until smooth.
Serve with the crackers.
NUTRITION INFO: 167 calories, 4 grams protein, 27 grams carbs, 6 grams fiber, 6 grams
fat
5. CHOCOLATE-AVOCADO MOUSSE WITH RASPBERRIES
CHOCOLATE-AVOCADO MOUSSE WITH RASPBERRIES
This mousse gets its decadent creaminess from a surprising source—avocado—for a
perfect spin on a classic dish. Use the best-quality cocoa powder you can find. It will make
a difference in the taste. Coconut sugar is available in natural foods stores. If raspberries
aren’t in season, garnish with mint sprigs if you wish.
INGREDIENTS
2 tablespoons semisweet chocolate chips
1 very ripe Hass avocado, peeled
1 very ripe Hass avocado, peeled
peeled
2 tablespoons unsweetened cocoa powder
2 tablespoons coconut sugar or sweetener of your choice ¾ teaspoon vanilla extract
Dash of salt or sea salt
2½ tablespoons unsweetened plain almond milk or skim milk Fresh raspberries for garnish
Melt the chocolate chips in a small bowl placed over a saucepan of simmering water. Stir
the chocolate until it’s melted and smooth, being careful not to scorch it.
Place the melted chocolate, avocado, cocoa powder, coconut sugar, vanilla, salt, and
almond milk in a blender or food processor. Blend on the lowest setting until the mixture is
smooth and creamy, stopping a few times to scrape the sides of the container.
Spoon the mixture into four small crack-resistant dishes (Pyrex or ice cream glasses) and
refrigerate for at least 1½ hours.
Garnish with raspberries just before serving.
NUTRITION INFO: 140 calories, 2 grams protein, 16 grams carbs, 5 grams fiber, 9 grams
fat
2 tablespoons unsweetened cocoa powder
2 tablespoons coconut sugar or sweetener of your choice ¾ teaspoon vanilla extract
Dash of salt or sea salt
2½ tablespoons unsweetened plain almond milk or skim milk Fresh raspberries for garnish
Melt the chocolate chips in a small bowl placed over a saucepan of simmering water. Stir
the chocolate until it’s melted and smooth, being careful not to scorch it.
Place the melted chocolate, avocado, cocoa powder, coconut sugar, vanilla, salt, and
almond milk in a blender or food processor. Blend on the lowest setting until the mixture is
smooth and creamy, stopping a few times to scrape the sides of the container.
Spoon the mixture into four small crack-resistant dishes (Pyrex or ice cream glasses) and
refrigerate for at least 1½ hours.
Garnish with raspberries just before serving.
NUTRITION INFO: 140 calories, 2 grams protein, 16 grams carbs, 5 grams fiber, 9 grams
fat
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