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Recipes for weight loss & diet

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Recipes for weight loss & diet

  1. 1. Recipes for Weight Loss & Diet Find healthy, delicious weight-loss and diet recipes including breakfasts, lunches and dinners. Healthier recipes with high fiber content and low in calories, from the food and nutrition experts at EatingWell. Chicken & Spinach Soup with Fresh Pesto This fragrant, Italian-flavored soup takes advantage of quick-cooking ingredients--boneless, skinless chicken breast, bagged baby spinach and canned beans. It features a simple homemade basil pesto swirled in at the end to add a fresh herb flavor. If you are very pressed for time, you can substitute 3 to 4 tablespoons of a store-bought basil pesto. Recipe by Nancy Baggett for EatingWell.
  2. 2. Ingredients Ingredient Checklist ● 2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided ● ½ cup carrot or diced red bell pepper ● 1 large boneless, skinless chicken breast (about 8 ounces), cut into quarters ● 1 large clove garlic, minced ● 5 cups reduced-sodium chicken broth ● 1 ½ teaspoons dried marjoram ● 6 ounces baby spinach, coarsely chopped ● 1 15-ounce can cannellini beans or great northern beans, rinsed ● ¼ cup grated Parmesan cheese ● ⅓ cup lightly packed fresh basil leaves ● Freshly ground pepper to taste ● ¾ cup plain or herbed multigrain croutons for garnish (optional) Directions Instructions Checklist ● Step 1 Heat 2 teaspoons of oil in a large saucepan or Dutch oven over medium-high heat. Add carrot (or bell pepper) and chicken; cook, turning the chicken and stirring frequently, until the chicken begins to brown, 3 to 4 minutes. Add garlic and cook, stirring, for 1 minute more. Stir in broth and marjoram; bring to a boil over high heat. Reduce the heat and simmer, stirring occasionally, until the chicken is cooked through, about 5 minutes.
  3. 3. ● Step 2 With a slotted spoon, transfer the chicken pieces to a clean cutting board to cool. Add spinach and beans to the pot and bring to a gentle boil. Cook for 5 minutes to blend the flavors. ● Step 3 Combine the remaining 1 tablespoon oil, Parmesan and basil in a food processor (a mini processor works well). Process until a coarse paste forms, adding a little water and scraping down the sides as necessary. ● Step 4 Cut the chicken into bite-size pieces. Stir the chicken and pesto into the pot. Season with pepper. Heat until hot. Garnish with croutons, if desired. Nutrition Facts Serving Size: about 1 1/2 cups Per Serving: 227 calories; protein 19.4g; carbohydrates 18g; dietary fiber 6g; sugars 1.7g; fat 9.1g; saturated fat 2g; cholesterol 28.5mg; vitamin a iu 3865.7IU; vitamin c 29.4mg; folate 76.7mcg; calcium 92.8mg; iron 2.1mg; magnesium 43.7mg; potassium 524.6mg; sodium 211.4mg; thiamin 0.1mg. Exchanges: 1 starch, 1 vegetable, 2 lean meat, 1 fat Creamy Garlic Pasta with Shrimp & Vegetables
  4. 4. Toss a garlicky, Middle Eastern-inspired yogurt sauce with pasta, shrimp, asparagus, peas and red bell pepper for a fresh, satisfying summer meal. Serve with: Slices of cucumber and tomato tossed with lemon juice and olive oil. Ingredients Ingredient Checklist ● 6 ounces whole-wheat spaghetti ● 12 ounces peeled and deveined raw shrimp (see Note), cut into 1-inch pieces ● 1 bunch asparagus, trimmed and thinly sliced ● 1 large red bell pepper, thinly sliced ● 1 cup fresh or frozen peas ● 3 cloves garlic, chopped ● 1 ¼ teaspoons kosher salt ● 1 ½ cups nonfat or low-fat plain yogurt ● ¼ cup chopped flat-leaf parsley ● 3 tablespoons lemon juice ● 1 tablespoon extra-virgin olive oil ● ½ teaspoon freshly ground pepper ● 1/4 cup toasted pine nuts (see Tip; optional) Directions Instructions Checklist
  5. 5. ● Step 1 Bring a large pot of water to a boil. Add spaghetti and cook 2 minutes less than package directions. Add shrimp, asparagus, bell pepper and peas and cook until the pasta is tender and the shrimp are cooked, 2 to 4 minutes more. Drain well. ● Step 2 Mash garlic and salt in a large bowl until a paste forms. Whisk in yogurt, parsley, lemon juice, oil and pepper. Add the pasta mixture and toss to coat. Serve sprinkled with pine nuts (if using). Tips Both wild-caught and farm-raised shrimp can damage the surrounding ecosystems when not managed properly. Look for shrimp certified by an independent agency, such as Wild American Shrimp or Marine Stewardship Council. If you can't find certified shrimp, choose wild-caught shrimp from North America--it's more likely to be sustainably caught. To toast pine nuts, place in a small dry skillet and cook over medium-low heat, stirring, until fragrant, 2 to 4 minutes. Nutrition Facts Serving Size: about 2 cups Per Serving: 361 calories; protein 28g; carbohydrates 53.3g; dietary fiber 10.2g; sugars 13.6g; fat 5.6g; saturated fat 1g; cholesterol 109mg; vitamin a iu 3525.6IU; vitamin c 74.7mg; folate 255.3mcg; calcium 292.1mg; iron 3.8mg; magnesium 127.6mg; potassium 826.8mg; sodium 948.7mg; thiamin 0.6mg. Exchanges: 2 1/2 starch, 1 vegetable, 1/2 low-fat milk, 3 lean meat
  6. 6. Spaghetti Squash with Roasted Tomatoes, Beans & Almond Pesto Looking at a tangle of spaghetti squash tricks your brain into thinking you're about to eat a serving of eggy noodles, when in fact, you get a nice calorie and carb savings in this healthy recipe. Giving tomatoes a stint in a hot oven makes them candy-sweet. Ingredients Almond Pesto ● 2 cups fresh basil leaves ● 1 cup fresh parsley leaves ● ½ cup grated Parmesan cheese ● ⅓ cup whole raw almonds ● 1 clove garlic ● 1 ½ tablespoons red-wine vinegar ● ¼ teaspoon kosher salt ● ¼ teaspoon ground pepper ● ¼ cup extra-virgin olive oil ● ¼ cup water Spaghetti Squash & Vegetables
  7. 7. ● 1 3-pound spaghetti squash ● ¼ cup water ● 2 pints grape tomatoes, halved ● 1 tablespoon extra-virgin olive oil ● ¼ teaspoon kosher salt ● ¼ teaspoon ground pepper ● 1 cup canned cannellini beans, rinsed Directions Instructions Checklist ● Step 1 To prepare pesto: Pulse basil, parsley, Parmesan, almonds, garlic, vinegar and 1/4 teaspoon each salt and pepper in a food processor until coarsely chopped, scraping down the sides. With the motor running, add 1/4 cup oil; process until well combined. ● Step 2 Add water to the pesto in the food processor; pulse to combine. ● Step 3 To prepare squash & vegetables: Preheat oven to 400 degrees F. Line a rimmed baking sheet with foil. ● Step 4 Halve squash lengthwise and scoop out the seeds. Place cut-side down in a microwave-safe dish and add water. Microwave on High until the flesh can be easily scraped with a fork, about 15 minutes. ● Step 5 Meanwhile, toss tomatoes with oil, salt and pepper in a large bowl. Transfer to the prepared baking sheet. Roast until soft and wrinkled, 10 to 12 minutes. Remove from the oven. Add beans and stir to combine.
  8. 8. ● Step 6 Scrape the squash flesh into the bowl and divide among 4 plates. Top each portion with some of the tomato-bean mixture and about 3 tablespoons of pesto sauce. Tips To make ahead: Refrigerate pesto (Step 1) for up to 5 days. Tips: Turn leftovers into a pesto-turkey sandwich for lunch: Spread 1 1/2 Tbsp. leftover pesto on 2 slices of toasted whole-wheat bread. Top with 3 oz. sliced deli turkey, 2 lettuce leaves and 2 tomato slices. Nutrition Facts Serving Size: 1 1/2 cups each Per Serving: 400 calories; protein 12.2g; carbohydrates 37.2g; dietary fiber 10.4g; sugars 11.8g; fat 26.4g; saturated fat 4.4g; cholesterol 7.8mg; vitamin a iu 3779.5IU; vitamin c 47.3mg; folate 140.4mcg; calcium 262mg; iron 3.8mg; magnesium 97.8mg; potassium 1020.2mg; sodium 498.5mg. Exchanges: 1 1/2 starch, 1 vegetable, 1/2 lean meat, 4 1/2 fat Creamy Mashed Cauliflower This creamy cauliflower mash makes a perfect low-carb stand-in for mashed potatoes. Here we take simple mashed cauliflower and mix in garlic, buttermilk and a touch of butter to create a flavorful side dish that has about one-quarter of the calories of typical mashed potatoes. If you like, vary it by adding shredded low-fat cheese or chopped fresh herbs.
  9. 9. Ingredients Ingredient Checklist ● 8 cups bite-size cauliflower florets (about 1 head) ● 4 cloves garlic, crushed and peeled ● ⅓ cup nonfat buttermilk (see Tip) ● 4 teaspoons extra-virgin olive oil, divided ● 1 teaspoon butter ● ½ teaspoon salt ● Freshly ground pepper to taste ● Snipped fresh chives for garnish Directions Instructions Checklist ● Step 1 Place cauliflower florets and garlic in a steamer basket over boiling water, cover and steam until very tender, 12 to 15 minutes. (Alternatively, place florets and garlic in a microwave-safe bowl with 1/4 cup water, cover and microwave on High for 3 to 5 minutes.)
  10. 10. ● Step 2 Place the cooked cauliflower and garlic in a food processor. Add buttermilk, 2 teaspoons oil, butter, salt and pepper; pulse several times, then process until smooth and creamy. Transfer to a serving bowl. Drizzle with the remaining 2 teaspoons oil and garnish with chives, if desired. Serve hot. Tips Tip: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make “sour milk”: mix 1 tablespoon lemon juice or vinegar to 1 cup milk. Nutrition Facts Serving Size: 3/4 cup Per Serving: 107 calories; protein 4.5g; carbohydrates 10.1g; dietary fiber 4.3g; sugars 4.8g; fat 6.5g; saturated fat 1.4g; cholesterol 2.9mg; vitamin a iu 53.5IU; vitamin c 86.9mg; folate 85.5mcg; calcium 41.2mg; iron 0.7mg; magnesium 18.4mg; potassium 294mg; sodium 338.8mg; thiamin 0.1mg. Exchanges: 2 vegetable, 1 1/2 fat Balsamic & Parmesan Roasted Cauliflower Roasting isn't usually the first cooking method you think of for cauliflower but the results are quite delicious. The florets are cut into thick slices and tossed with extra-virgin olive oil and herbs. Wherever the flat surfaces come into contact with the hot roasting pan, a deep browning occurs that results in a sweet, nutty flavor.
  11. 11. Ingredients Ingredient Checklist ● 8 cups 1-inch-thick slices cauliflower florets, (about 1 large head; see Tip) ● 2 tablespoons extra-virgin olive oil ● 1 teaspoon dried marjoram ● ¼ teaspoon salt ● Freshly ground pepper to taste ● 2 tablespoons balsamic vinegar ● ½ cup finely shredded Parmesan cheese Directions Instructions Checklist ● Step 1 Preheat the oven to 450 degrees F. ● Step 2 Toss cauliflower, oil, marjoram, salt and pepper in a large bowl. Spread on a large rimmed baking sheet and roast until starting to soften and brown on the bottom, 15 to 20 minutes. Toss the cauliflower with vinegar and sprinkle with cheese. Return to the oven and roast until the cheese is melted and any moisture has evaporated, 5 to 10 minutes more.
  12. 12. Tips Tip: To prepare florets from a whole head of cauliflower, remove outer leaves. Slice off the thick stem. With the head upside down and holding a knife at a 45° angle, slice into the smaller stems with a circular motion--removing a “plug” from the center of the head. Break or cut florets into the desired size. Cut Down on Dishes: A rimmed baking sheet is great for everything from roasting to catching accidental drips and spills. For effortless cleanup and to keep your baking sheets in tip-top shape, line them with a layer of foil before each use. Nutrition Facts Serving Size: about 1 cup Per Serving: 152 calories; protein 6.8g; carbohydrates 10.2g; dietary fiber 3.2g; sugars 5.1g; fat 10.2g; saturated fat 2.9g; cholesterol 7.2mg; vitamin a iu 99IU; vitamin c 75.2mg; folate 90.1mcg; calcium 163mg; iron 0.9mg; magnesium 29.1mg; potassium 519.2mg; sodium 361.9mg; thiamin 0.1mg. Exchanges: 1 vegetable, 1/2 lean meat, 1 1/2 fat Slow-Cooker Black Bean-Mushroom Chili Black beans, earthy mushrooms and tangy tomatillos combine with a variety of spices and smoky chipotles to create a fantastic full-flavored chili. It can simmer in the slow cooker all day, which makes it perfect for a healthy supper when the end of your day is rushed.
  13. 13. Ingredients Ingredient Checklist ● 1 pound dried black beans, (2 1/2 cups), rinsed ● 1 tablespoon extra-virgin olive oil ● ¼ cup mustard seeds ● 2 tablespoons chili powder ● 1 1/2 teaspoons cumin seeds, or ground cumin ● 1/2 teaspoon cardamom seeds, or ground cardamom ● 2 medium onions, coarsely chopped ● 1 pound mushrooms, sliced ● 8 ounces tomatillos, (see Ingredient Note), husked, rinsed and coarsely chopped ● ¼ cup water ● 5 1/2 cups mushroom broth, or vegetable broth ● 1 6-ounce can tomato paste ● 1-2 tablespoons minced canned chipotle peppers in adobo sauce, (see Ingredient Note) ● 1 1/4 cups grated Monterey Jack, or pepper Jack cheese ● ½ cup reduced-fat sour cream ● ½ cup chopped fresh cilantro ● 2 limes, cut into wedges Directions Instructions Checklist
  14. 14. ● Step 1 Soak beans overnight in 2 quarts water. (Alternatively, place beans and 2 quarts of water in a large pot. Bring to a boil. Boil for 2 minutes. Remove from heat and let it stand for 1 hour.) Drain the beans, discarding soaking liquid. ● Step 2 Combine oil, mustard seeds, chili powder, cumin and cardamom in a 5- to 6-quart Dutch oven. Place over high heat and stir until the spices sizzle, about 30 seconds. Add onions, mushrooms, tomatillos and water. Cover and cook, stirring occasionally, until the vegetables are juicy, 5 to 7 minutes. Uncover and stir often until the juices evaporate and the vegetables are lightly browned, 10 to 15 minutes. Add broth, tomato paste and chipotles; mix well. ● Step 3 Place the beans in a 5- to 6-quart slow cooker. Pour the hot vegetable mixture over the beans. Turn heat to high. Put the lid on and cook until the beans are creamy, 5 to 8 hours. ● Step 4 Garnish each serving with cheese, a dollop of sour cream and a sprinkling of cilantro. Serve with lime wedges. ● Step 5 Stovetop Variation: ● Step 6 Total: 4 1/2 hours ● Step 7 In Step 2, increase broth to 8 1/2 cups. Omit Step 3. Add the beans to the Dutch oven; cover and simmer the chili gently over low heat, stirring occasionally, until the beans are creamy to bite, about 3 hours.
  15. 15. Tips Make Ahead Tip: Cover and refrigerate for up to 2 days or freeze for up to 3 months. Equipment: 5- to 6-quart slow cooker Ingredient notes: Chipotle peppers are dried, smoked jalapeño peppers. Ground chipotle chile pepper can be found in the specialty spice section of most supermarkets. Chipotle chiles in adobo sauce are smoked jalapeños packed in a flavorful sauce. Look for the small cans with the Mexican foods in large supermarkets. Once opened, they'll keep up to 2 weeks in the refrigerator or 6 months in the freezer. Tomatillos are tart, plum-size green fruits that look like small, husk-covered green tomatoes. Find them in the produce section near the tomatoes. Remove the outer husk and rinse them well before using. For easy cleanup, try a slow-cooker liner. These heat-resistant, disposable liners fit neatly inside the insert and help prevent food from sticking to the bottom and sides of your slow cooker. Nutrition Facts Serving Size: 1 cup Per Serving: 299 calories; protein 18g; carbohydrates 38.1g; dietary fiber 12.8g; sugars 4.6g; fat 9.6g; saturated fat 3.9g; cholesterol 19.7mg; vitamin a iu 1029.7IU; vitamin c 9mg; folate 191.7mcg; calcium 167.2mg; iron 4.2mg; magnesium 105.5mg; potassium 721.6mg; sodium 412.6mg; thiamin 0.4mg. Exchanges: 2 starch, 2 1/2 vegetable, 1 medium-fat protein, 1 fat
  16. 16. Are you Looking for an even better solution? Stop looking and check out real results from people using our 21 Day Smoothie Diet! Check here. SEE HOW TO LOSE 8 POUND IN 1 WEEK Chickpea, Artichoke & Avocado Salad with Apple-Cider Dressing This delicious 400-calorie salad is a helpful tool for weight loss because it provides a good balance of fiber, protein and healthy fats from loads of veggies and beans, all tossed in a tangy apple-cider vinaigrette. To meal-prep these for lunch throughout the week, pack the dressing and the salad separately and make sure your veggies are thoroughly dried before packing them together. Ingredients Ingredient Checklist ● 2 tablespoons cider vinegar ● 2 teaspoons whole-grain mustard ● 1 tablespoon minced shallot ● ¼ teaspoon salt
  17. 17. ● ¼ teaspoon pepper ● ¼ cup extra-virgin olive oil ● 8 cups mixed salad greens (about 5 ounces) ● 1 (14 ounce) can artichoke hearts, rinsed and halved or quartered ● 1 cup rinsed no-salt-added chickpeas ● 1 avocado, chopped ● 2 hard-boiled eggs Directions Instructions Checklist ● Step 1 Combine vinegar, mustard, shallot, salt and pepper in a large bowl. Whisk in oil until combined. Add salad greens, artichokes, chickpeas and avocado. Grate the eggs through the large holes of a box grater into the bowl. Toss gently to combine. Nutrition Facts Serving Size: 2 generous cups Per Serving: 390 calories; protein 13g; carbohydrates 29.5g; dietary fiber 11.9g; sugars 1.6g; fat 25g; saturated fat 3.9g; cholesterol 93.3mg; vitamin a iu 3549.5IU; vitamin c 35.7mg; folate 229.7mcg; calcium 111mg; iron 2.8mg; magnesium 64.6mg; potassium 749.4mg; sodium 659.8mg; thiamin 0.2mg. Exchanges: 4 1/2 fat, 3 vegetable, 1/2 lean protein, 1/2 medium-fat protein, 1/2 starch Vegetable Weight-Loss Soup A big bowl of this veggie-packed minestrone will leave you satisfied for hours without consuming a lot of calories--plus it's an easy way to boost your vegetable servings for the day. Top with a dollop of pesto before devouring this delicious skinny vegetable soup.
  18. 18. Ingredients Ingredient Checklist ● 2 tablespoons extra-virgin olive oil ● 1 medium onion, chopped ● 2 medium carrots, chopped ● 2 stalks celery, chopped ● 12 ounces fresh green beans, cut into 1/2-inch pieces ● 2 cloves garlic, minced ● 8 cups no-salt-added chicken broth or low-sodium vegetable broth ● 2 (15 ounce) cans low-sodium cannellini or other white beans, rinsed ● 4 cups chopped kale ● 2 medium zucchini, chopped ● 4 Roma tomatoes, seeded and chopped ● 2 teaspoons red-wine vinegar ● ¾ teaspoon salt ● ½ teaspoon ground pepper ● 8 teaspoons prepared pesto Directions Instructions Checklist
  19. 19. ● Step 1 Heat oil in a large pot over medium-high heat. Add onion, carrot, celery, green beans and garlic. Cook, stirring frequently, until the vegetables begin to soften, about 10 minutes. Add broth and bring to a boil. Reduce heat to a simmer and cook, stirring occasionally, until the vegetables are soft, about 10 minutes more. ● Step 2 Add white beans, kale, zucchini, tomatoes, vinegar, salt and pepper. Increase heat to return to a simmer; cook until the zucchini and kale have softened, about 10 minutes. Top each serving of soup with 1 teaspoon pesto. Nutrition Facts Serving Size: 1 3/4 cups each Per Serving: 225 calories; protein 12.7g; carbohydrates 27.8g; dietary fiber 7.6g; sugars 5.3g; fat 8.4g; saturated fat 1.4g; vitamin a iu 4134.1IU; vitamin c 30.3mg; folate 52.3mcg; calcium 106.4mg; iron 3.1mg; magnesium 88.6mg; potassium 865.8mg; sodium 406mg; thiamin 0.7mg. Exchanges: 2 vegetable, 1 fat, 1 lean-fat protein, 1 starch Spinach & Egg Scramble with Raspberries This quick egg scramble with hearty bread is one of the best breakfasts for weight loss. It combines weight-loss power foods, eggs and raspberries, with filling whole-grain toast and nutrient-packed spinach. The protein and fiber help fill you up and the whole meal clocks in at just under 300 calories.
  20. 20. Ingredients Ingredient Checklist ● 1 teaspoon canola oil ● 1 ½ cups baby spinach (1 1/2 ounces) ● 2 large eggs, lightly beaten ● Pinch of kosher salt ● Pinch of ground pepper ● 1 slice whole-grain bread, toasted ● ½ cup fresh raspberries Directions Instructions Checklist ● Step 1 Heat oil in a small nonstick skillet over medium-high heat. Add spinach and cook until wilted, stirring often, 1 to 2 minutes. Transfer the spinach to a plate. Wipe the pan clean, place over medium heat and add eggs. Cook, stirring once or twice to ensure even cooking, until just set, 1 to 2 minutes. Stir in the spinach, salt and pepper. Serve the scramble with toast and raspberries.
  21. 21. Nutrition Facts Serving Size: 2 eggs, 1 slice bread & 1/2 cup raspberries Per Serving: 296 calories; protein 17.8g; carbohydrates 20.9g; dietary fiber 7g; sugars 4.8g; fat 15.7g; saturated fat 3.7g; cholesterol 372mg; vitamin a iu 3312.6IU; vitamin c 28.1mg; folate 79.4mcg; calcium 138.8mg; iron 4.2mg; magnesium 76.1mg; potassium 292.6mg; sodium 394.2mg; thiamin 0.1mg. Exchanges: 2 medium-fat protein, 1 fat, 1/2 fruit, 1/2 starch, 1/2 vegetable Cheesy Spinach-&-Artichoke Stuffed Spaghetti Squash This spaghetti-squash-for-pasta swap slashes both carbs and calories by 75 percent for a delicious, creamy casserole you can feel good about eating. It's worth roasting the squash versus cooking it in the microwave if you have the time: the flavor gets sweeter and more intense.
  22. 22. Ingredients Ingredient Checklist ● 1 (2 1/2 to 3 pound) spaghetti squash, cut in half lengthwise and seeds removed ● 3 tablespoons water, divided ● 1 (5 ounce) package baby spinach ● 1 (10 ounce) package frozen artichoke hearts, thawed and chopped ● 4 ounces reduced-fat cream cheese, cubed and softened ● ½ cup grated Parmesan cheese, divided ● ¼ teaspoon salt ● ¼ teaspoon ground pepper ● Crushed red pepper & chopped fresh basil for garnish Directions Instructions Checklist ● Step 1 Place squash cut-side down in a microwave-safe dish; add 2 tablespoons of water. Microwave, uncovered, on High until tender, 10 to 15 minutes. (Alternatively, place squash halves cut-side down on a rimmed baking sheet. Bake at 400 degrees F until tender, 40 to 50 minutes.) ● Step 2 Meanwhile, combine spinach and the remaining 1 tablespoon water in a large skillet over medium heat. Cook, stirring occasionally, until wilted, 3 to 5 minutes. Drain and transfer to a large bowl. ● Step 3 Position rack in upper third of oven; preheat broiler. ● Step 4 Use a fork to scrape the squash from the shells into the bowl. Place the shells on a
  23. 23. baking sheet. Stir artichoke hearts, cream cheese, 1/4 cup Parmesan, salt and pepper into the squash mixture. Divide it between the squash shells and top with the remaining 1/4 cup Parmesan. Broil until the cheese is golden brown, about 3 minutes. Sprinkle with crushed red pepper and basil, if desired. Nutrition Facts Serving Size: 1 1/4 cups Per Serving: 223 calories; protein 10.2g; carbohydrates 23.3g; dietary fiber 8.6g; sugars 7.1g; fat 10.9g; saturated fat 5.7g; cholesterol 28.2mg; vitamin a iu 3155.5IU; vitamin c 14.7mg; folate 135.6mcg; calcium 281.4mg; iron 1.9mg; magnesium 81.9mg; potassium 481.5mg; sodium 528.3mg. Exchanges: 1 1/2 vegetable, 1 fat, 1 starch, 1/2 high-fat protein Are you Looking for an even better solution? Stop looking and check out real results from people using our 21 Day Smoothie Diet! Check here. SEE HOW TO LOSE 8 POUND IN 1 WEEK Easy Loaded Baked Omelet Muffins Protein-packed omelet muffins, or baked mini omelets, are a perfect breakfast for busy mornings. Make a batch ahead and freeze for the days when you don't have time for your typical bowl of oatmeal. You can also serve these fresh with fruit salad for a simple weekend brunch.
  24. 24. Ingredients Ingredient Checklist ● 3 slices bacon, chopped ● 2 cups finely chopped broccoli ● 4 scallions, sliced ● 8 large eggs ● 1 cup shredded Cheddar cheese ● ½ cup low-fat milk ● ½ teaspoon salt ● ½ teaspoon ground pepper Directions Instructions Checklist ● Step 1 Preheat the oven to 325 degrees F. Coat a 12-cup muffin tin with cooking spray. ● Step 2 Cook bacon in a large skillet over medium heat until crisp, 4 to 5 minutes. Remove with a slotted spoon to a paper towel-lined plate, leaving the bacon fat in the pan. Add broccoli and scallions and cook, stirring, until soft, about 5 minutes. Remove from heat and let cool for 5 minutes.
  25. 25. ● Step 3 Meanwhile, whisk eggs, cheese, milk, salt and pepper in a large bowl. Stir in the bacon and broccoli mixture. Divide the egg mixture among the prepared muffin cups. ● Step 4 Bake until firm to the touch, 25 to 30 minutes. Let stand for 5 minutes before removing from the muffin tin. Tips To make ahead: Wrap omelets individually in plastic wrap and refrigerate for up to 3 days or freeze for up to 1 month. To reheat, thaw, if necessary, and remove plastic wrap. Wrap in a paper towel and microwave each omelet on High for 20 to 30 seconds. Nutrition Facts Serving Size: 2 mini omelets Per Serving: 212 calories; protein 15.7g; carbohydrates 4.6g; dietary fiber 1.1g; sugars 2g; fat 14.5g; saturated fat 6.3g; cholesterol 271.8mg; vitamin a iu 1709IU; vitamin c 32.2mg; folate 67mcg; calcium 219.6mg; iron 1.7mg; magnesium 26.8mg; potassium 288.4mg; sodium 485.8mg; thiamin 0.1mg. Exchanges: 1 1/2 medium-fat protein, 1 high-fat protein, 1/2 vegetable

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