Basil Spaghetti Frittata
Course: Breakfast, lunch, Main Course
Servings: 4
Calories: 271kcal
- 1/3 cup green onion
- 2 tbsp fresh basil
- 2 1/2 cups whole wheat spaghetti, cooked
- 1/3 cup 1% low fat milk
- 4 large eggs
- 2 large egg whites
- 1/4 tsp black pepper
- 2 oz mozzarella cheese
Chop green onion and basil; set aside.
Coat a medium non-stick skillet with 2 teaspoons olive oil. Spread cooked spaghetti noodles evenly in skillet and cook over medium heat for 2 minutes.
Whisk milk, eggs, egg whites and black pepper together in a bowl. Gently pour over pasta. Sprinkle the top of the frittata with cheese, green onions and basil. Cover and cook for approximately 8 minutes until set.
Cut the frittata into 4 wedges and serve.
Serving: 1wedge | Calories: 271kcal | Carbohydrates: 26g | Protein: 17g | Fat: 11g | Cholesterol: 196mg | Sodium: 208mg | Potassium: 212mg | Fiber: 3g | Calcium: 178mg | Phosphorus: 279mg
Onion Apple Omelet
Servings: 2
Calories: 284kcal
- 3 large eggs
- 1/4 cup 1% low fat milk
- 1 tbsp water
- 1/8 tsp black pepper
- 1/8 tsp ground nutmeg
- 1 tbsp butter
- 3/4 cup sweet onion
- 1 large apple, Jonagold, Gala or McIntosh work best
- 2 tbsp shredded cheddar cheese
Preheat oven to 400º F. Peel and core apple. Thinly slice apple and onion.
Beat eggs with milk, water, pepper and nutmeg in a small bowl; set aside.
Over medium heat, melt butter in a small, ovenproof skillet. Add onion and apple to the skillet and sauté until onion becomes translucent, about 5 to 6 minutes.
Spread out the onion and apple mixture evenly in the skillet. Pour egg mixture evenly into the skillet and cook over medium heat until the edges begin to set. Sprinkle the cheddar cheese over the top. Transfer skillet to the oven and bake until the center is firmly set, approximately 10 to 12 minutes.
Cut omelet in half and slide each half onto an individual plate. Serve immediately.
Calories: 284kcal | Carbohydrates: 22g | Protein: 13g | Fat: 16g | Cholesterol: 303mg | Sodium: 169mg | Potassium: 341mg | Fiber: 4g | Calcium: 147mg | Phosphorus: 238mg
Vegetarian Fried Rice
Course: Entree, Side Dish
Servings: 6
Calories: 343kcal
- 2 garlic cloves
- 1 tbsp fresh ginger root
- 1 cup fresh carrots
- 1 cup yellow onion
- 1 cup extra firm tofu
- 1/2 cup cilantro
- 1/2 cup green onions
- 6 large eggs
- 1 tbsp reduced-sodium soy sauce
- 3 tbsp canola oil
- 1/2 cup green peas
- 1/4 tsp dry mustard
- 4 cups rice, cooked
Mince garlic and ginger root. Slice carrots. Dice yellow onion and tofu. Chop cilantro and green onions.
Beat eggs then sauté in a skillet like an omelet. Chop cooked eggs into pieces and set aside.
Heat oil in skillet over moderate heat. Stir in garlic, ginger, carrots, yellow onion, tofu, peas, and dry mustard.
When carrots are softened, add rice, chopped eggs and soy sauce. Mix, and turn off heat.
Stir in cilantro and green onions.
Serving: 1cup | Calories: 343kcal | Carbohydrates: 37g | Protein: 15g | Fat: 15g | Cholesterol: 212mg | Sodium: 238mg | Potassium: 350mg | Fiber: 3g | Calcium: 83mg | Phosphorus: 230mg
Sausage Breakfast Sandwich
Servings: 1
Calories: 253kcal
- nonstick cooking spray
- 1/4 cup liquid low-cholesterol egg substitute
- 1 English muffin
- 1 turkey sausage patty
- 1 tbsp shredded natural sharp cheddar cheese
In a small skillet sprayed with nonstick cooking spray, pour egg product and cook over medium low heat. When egg appears almost cooked through, turn over with a spatula and cook additional 30 seconds.
Toast English muffin.
Place turkey sausage patty on a plate, cover with a paper towel and cook in the microwave for 1 minute or the time recommended on package.
Assemble cooked egg on English muffin (fold to fit muffin). Top with sausage patty, then sharp cheddar cheese and remaining muffin half.
Serving: 1sandwich | Calories: 253kcal | Carbohydrates: 26g | Protein: 17g | Fat: 9g | Cholesterol: 32mg | Sodium: 591mg | Potassium: 218mg | Fiber: 2g | Calcium: 174mg | Phosphorus: 158mg
Breakfast Burrito
Servings: 2
Calories: 366kcal
- nonstick cooking spray
- 4 eggs
- 3 tbsp Ortega green chiles, diced
- 1/4 tsp ground cumin
- 1/2 tsp Tabasco hot pepper sauce
- 2 flour tortillas, burrito size
Spray a medium-size skillet with nonstick cooking spray and heat over medium heat.
In a bowl, beat eggs with green chiles, cumin and hot sauce. Pour eggs into skillet and cook and stir 1 to 2 minutes until eggs are done.
Heat tortillas for 20 seconds in microwave or in separate skillet over medium heat. Place half the egg mixture on each tortilla and roll up burrito style.
Serving: 1burrito | Calories: 366kcal | Carbohydrates: 33g | Protein: 18g | Fat: 18g | Cholesterol: 372mg | Sodium: 594mg | Potassium: 245mg | Fiber: 3g | Calcium: 117mg | Phosphorus: 300mg
Ham and Egg Muffins
This is a quick and healthy breakfast option that you can make in advance and freeze. Simply reheat on your way out the door in the morning. These freeze well and can be reheated at anytime.
Prep Time15 minutes mins
Cook Time20 minutes mins
Total Time35 minutes mins
Servings: 12
Calories: 101kcal
- cooking spray
- 6 large eggs
- 1 1/2 cups frozen chopped spinach, thawed and drained
- 1 cup chopped red bell pepper
- 7 oz diced fully cooked ham
- 3/4 cup egg whites
- 1/4 cup crumbled feta cheese
- 2 tbsp water
- salt and ground black pepper to taste
Preheat oven to 400 degrees F (200 degrees C). Spray 12 muffin cups with cooking spray or line with paper liners.
Combine eggs, spinach, red bell pepper, ham, egg whites, feta cheese, water, salt, and pepper in a large bowl. Ladle egg mixture into the prepared muffin cups.
Bake in the preheated oven until set in the middle, 20 to 25 minutes.
Calories: 101kcal | Carbohydrates: 2g | Protein: 9.1g | Fat: 6.3g | Saturated Fat: 2g | Cholesterol: 105mg | Sodium: 333mg | Potassium: 205mg | Fiber: 0.8g | Calcium: 57mg | Iron: 1mg
Egg Sandwich with Potato
Servings: 4
Calories: 327kcal
- 1 medium baking potato
- 2 tbsp canola oil
- 6 large eggs
- 4 whole wheat Oroweat® sandwich thins
- 4 tsp salsa
Reduce potassium in potatoes by one of the methods shown below in the Helpful hints. (Skip this step if you do not need a low potassium diet.)
Heat the oil in a skillet and add the diced potatoes. Cook until potatoes are browned. Toast sandwich thins while potatoes are browning.
Beat the eggs and pour over the potatoes. Reduce heat to low and stir eggs with potatoes for 2-3 minutes until eggs are set.
Spoon the egg and potato mixture evenly onto sandwich thins. Top each sandwich with a teaspoon of salsa if desired. Add sandwich thin top to make sandwich and enjoy.
Helpful hints
- Substitute whole wheat toast or a soft warm flour tortilla (fajita size) for sandwich thins.
- One medium baking potato weighs about 12 ounces.
- Double-cook technique for reducing potassium in potatoes: Peel potatoes and cut into thin slices, diced small or shred for hash browns. Place potato pieces in a pot of water and bring to a boil. Drain water then add fresh water. Bring water to a boil and cook potatoes until tender. Drain water and prepare potatoes as desired. The double cook method reduces potassium below 200 mg for a 100 gram portion (2/3 cup).
Serving: 1sandwich | Calories: 327kcal | Carbohydrates: 32g | Protein: 16g | Fat: 15g | Cholesterol: 279mg | Sodium: 318mg | Potassium: 377mg | Fiber: 6g | Calcium: 90mg | Phosphorus: 272mg
Deviled Eggs
Servings: 2
Calories: 137kcal
- 2 large eggs
- 2 tsp canned pimento
- 1/2 tsp dry mustard
- 2 tbsp mayonnaise
- 1/2 tsp black pepper
- 1/8 tsp paprika
Hard boil the eggs. Drain and cool.
Peel the eggs, then cut lengthwise and remove yolk.
Dice pimento and mix with yolk, dry mustard, mayonnaise and black pepper.
Place mixture inside egg whites in equal parts. Sprinkle eggs with paprika.
Serving: 2halves | Calories: 137kcal | Carbohydrates: 1g | Protein: 6g | Fat: 11g | Cholesterol: 353mg | Sodium: 176mg | Potassium: 66mg | Fiber: 0g | Calcium: 34mg | Iron: 3mg
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