Omelet and Egg Breakfast Ideas

I love to make egg-white omelets. Well, actually, I use one whole egg and then two or three egg whites. I want to get some fat and protein. These are some of my favorite things to put in them. Spinach, brocolli and chilies are zero points, reduced-fat cheese is usually about 80 calories per 1/4 cup. I try to make these with about 50 calories of cheese (1 point), the eggs I count as 3 points (although if you use only whites, they are 1 point):

• Spinach and feta cheese- I use frozen spinach. I cut off a chunk, microwave it (there are directions on the package), and then put it in the omelet with some sprinkled feta cheese
• Spinach and cheddar cheese- same thing as above, but I use grated reduced-fat cheddar cheese
• Brocolli and cheddar cheese- I use frozen brocolli, microwave it like the spinach, and sprinkle some reduced-fat cheddar cheese
• Green chilies and monterey jack cheese- I buy canned green chilies, and with reduced-fat jack cheese, it tastes like chili rellanos- yum!
• Potato and cheese- I use one point frozen shredded potatoes, cook them according to the instructions, and put them in the omelet with some reduced-fat cheddar cheese
• Chili-cheese- use leftover turkey chili and some reduced-fat cheddar cheese for a yummy southwestern omelet

Egg Breakfasts

• Scrambles- You can make scrambles out of any of the ideas above by just scrambling eggs (or whites) with those ingredients in them.
• Egg, cheese and bacon pita- I use a whole wheat pita, fill it with scrambled egg whites, two slices of extra-lean turkey bacon and a slice of 2% cheese (I like the sharp cheddar- only 50 calories per slice)
• Egg, cheese and bacon sandwich- same as above with Sara Lee Delightful whole wheat toast
• Egg in a hole- with a glass make a hole in a piece of light bread. Get a skillet hot (on medium heat) with non-stick spray in it. Put in bread and then put a whole egg (or two egg whites) in the hole. Cook for a few minutes, then flip.

Yummy Quiches and Breakfast Casseroles

LOW-FAT CRUSTLESS SPINACH QUICHE-I like this without the tomato, but it's up to you. I bring this to my MOPS-type group so that I have something light and very yummy to eat instead of nibbling on pastries and fattening quiches.
10 oz. frozen spinach, thawed and drained
1 large tomato, sliced (optional)
1 ½ C. low-fat cottage cheese
1 C. grated reduced-fat sharp cheddar cheese
1 whole egg
4 egg whites
1 T. canola oil
1 tsp. garlic salt
1/8 tsp. ground pepper
Press all the water out of the thawed spinach. Combine cottage cheese, cheddar cheese, spinach, eggs, oil, salt and pepper. Pour half of the mixture into a lightly greased 9-inch pie plate. If desired, arrange tomato slices over spinach and cover with remaining spinach mixture. Bake in a preheated 350-degree oven for 40 minutes or until a knife comes out clean
About 1000 calories for the entire quiche
200 for 1/5- 3 points
166 for 1/6- 3 points
125 for 1/8- 2 points

LOW-FAT CRUSTLESS POTATO QUICHE-get the hash browns that are 1 point per serving. They're basically just shredded frozen potatoes. Also get the extra lean bacon. I made this for Nurture (my MOPS-type group), and my table LOVED it.
1 whole egg plus 8 egg whites, beaten
3 C. frozen hash browns
4 oz. reduced-fat cheddar cheese
½ C. low-fat cottage cheese
1 green onion
¼ tsp. salt
1/8 tsp. pepper
6 slices crispy lean turkey bacon, crumbled
Paprika
Heat oven to 350. Grease a 9-inch pie pan. In large bowl, combine all ingredients except paprika and bacon; mix well. Pour mixture into greased pan. Sprinkle with paprika. Bake at 350 for 30-40 minutes, or until set. Sprinkle with bacon; bake 5 minutes. Let stand 5 minutes before serving.
About 950 calories for the entire quiche
190 for 1/5- 4 points
158 for 1/6- 3 points
119 for 1/8- 2 points

HASH BROWN CASSEROLE- I got this from a Weight Watcher's message board. I can't wait to try it. Sounds so yummy!
1 cup thinly sliced green onions
1 cup (4 ounces) shredded reduced-fat extra-sharp cheddar cheese
2 tablespoons stick margarine, melted
1/4 teaspoon pepper
1 (32-ounce) package frozen Southern-style hash brown potatoes, thawed
1 (16-ounce) carton fat-free sour cream
1 (10 3/4-ounce) can condensed reduced-fat cream of mushroom soup, undiluted
Cooking spray
1/2 teaspoon paprika
Preheat oven to 350°. Combine first 7 ingredients in a large bowl; spoon into a 13 x 9-inch baking dish coated with cooking spray. Sprinkle with paprika. Bake at 350° for 1 hour or until bubbly.
Yield: 9 servings (serving size: 1 cup) NUTRITION PER SERVING CALORIES 146(27% from fat); FAT 4.3g (sat 1.5g,mono 1.7g,poly 1g); PROTEIN 6.7g; CHOLESTEROL 8mg; CALCIUM 105mg; SODIUM 224mg; FIBER 0.7g; IRON 0.7mg; CARBOHYDRATE 17.8g
3 Points

CROCK POT BREAKFAST- I got this recipe from a Weight Watchers message board. Sounds like good comfort food!
1 (28 oz.) Bag Ore-Ida Frozen Potatoes O'Brien, thawed slightly
1/2 Cup Diced Onion
1 Pound Lean Ham, diced
2 Cups Fat Free Shredded Cheddar Cheese
1 Cup Skim Milk
3 Cups Egg Substitute
1/2 teaspoon Salt
1 teaspoon Pepper
Spray crock pot with non-stick cooking spray. You will make three layers. Place 1/3 of the potatoes into the bottom of the crock pot, followed by 1/3 of the onions, 1/3 of the ham and 1/3 of the cheese. Repeat this step two more times ending with the layer of cheese. Beat together the egg substitute, milk, salt and pepper; pour it over the layers in the crock pot. Cover and cook on low for 9-10 hours overnight. Cut into 8 wedges when ready to serve.
Serves: 8 Per Serving: 250 Calories; 3g Fat (10.9% calories from fat); 31g Protein; 22g Carbohydrate; 3g Dietary Fiber; 30mg Cholesterol; 1414mg Sodium. Exchanges: 0 Grain (Starch); 8 Lean Meat; 0 Vegetable; 0 Non-Fat Milk; 0 Fat.
5 Points

Soups and Chilis

BLACK BEAN CHILI-This is so yummy, and it has a spicy kick. I like it with crumbled lowfat Triscuits and a dollop of fat-free sour cream.
Olive oil or Pam to cook onion and garlic
1 medium onion, chopped
2 garlic cloves, minced
1 ½ tsp. ground cumin
¼ C. cilantro (I don’t like cilantro, so I never add it)
1 T. chipotle puree (get a can of chipotle chilies in adobo sauce and puree- I freeze tablespoon-
size portions for future use then I just drop it in frozen)
3 cans (14 oz.) black beans
1 can (14 oz.) tomatoes
½ C. water
1 T. rice vinegar
Salsa and sour cream (optional)
Over med-high heat, cook onion and garlic in oil or Pam for 6-8 minutes. Add beans, tomatoes (and juices), cumin and water; bring to boil. Then reduce heat and simmer for 15 minutes. Stir in cilantro, chipotle and vinegar. Top with sour cream and salsa if desired.
Makes about 11 cups
1 cup is 2 points (more if you use olive oil): about 140 calories, 5 grams of fiber and 0 fat


TACO SOUP- This recipe is very easy, it makes a lot, and it tastes great! It also has plenty of fiber. I like to have a smaller serving of soup and crumble some lowfat tortilla chips into it.
1 ¼ lb ground turkey (that’s the size of the pkg. from Costco, but you can use 1-2 lbs)
1 med onion, chopped
3 garlic cloves, minced
1 tsp. cumin
2 cans diced tomatoes
2 cans whole kernel corn
2 cans kidney beans
24 oz. tomato sauce
2 small cans sliced olives (drained)
2 packages taco seasoning- I like Lawry’s (You can make this spicier or mellower by choosing a spicy or mild taco mix)
Brown turkey, garlic, onion, and cumin. Add the rest of the ingredients. For all except the olives, just dump in contents of can- liquid and all. Simmer all ingredients for 10-15 minutes or until heated through.
You can add crumbled tortilla chips or lowfat cheese or nothing if you don’t want the points!
Makes about 18 cups
1 cup is 3 points: about 160 calories, way more than 4 grams fiber, and 3 grams of fat
1 ½ cups is 4 points: about 240 calories, way more than 4 grams fiber, and 4.5 grams of fat
2 cups is 6 points: about 320 calories, way more than 4 grams fiber, and 6 grams of fat

TURKEY CHILI- This is the easiest chili recipe ever! I'm bringing the few ingredients with me on vacation. You can sprinkle a little reduced-fat cheese and a few crumbled saltines or Triscuits.

1. 1 1/4 lb. of lean ground turkey
2. 1 packet of Lawry's chili seasoning
3. 1 can kidney beans
4. 1 can diced tomatoes

Brown turkey in a skillet, sprinkle Lawry's seasoning on turkey. Add 1/3 cup water, beans and tomatoes. Bring to a boil, reduce heat, and simmer for at least 10 minutes. Makes about 5, 1-cup servings.

1/5 of the pot (a little over 1 cup) is 250 calories, about 8 grams of fat, and 3 grams fiber. Each serving is 5 points.