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Breakfast Nightmare!
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<blockquote data-quote="Magill" data-source="post: 140230" data-attributes="member: 26963"><p>I have a small tomato juice or V8 juice plus I make little veggie muffins. 280g frozen spinach, 90g low fat cheddar grated, 180mls egg substitute (I use powdered egg white from the bakery aisle - 1.5 sachets plus 180mls water), 45g diced pepper (red, green, yellow - colour doesn't matter), 45g finely diced onion, 3 drops of a hot sauce (I use a hot Tabasco).</p><p></p><p>Pop the spinach in the microwave and cook for 3 mins on high. Drain off the liquid (you can heat in a pot if you don't use microwaves). Prepare a 12 hole muffin tin - either line with muffin cases or spray with an olive oil spray. Reconstitute the egg according to the instructions then put all the ingredients in a bowl and mix together. Divide evenly between the muffin cases/spaces. Bake at 180c/350f/Mark 4 for about 20 mins. Allow to cool. A portion is 2 of these muffins - 2 are 77 cals, 9g protein, 3g carbs, 3 g fat (2g sat), 2 g fibre, 160mg sodium. They freeze well. I make a few then freeze in 2 muffin portions. </p><p></p><p>Another fav of mine is to make a "wrap" but using a large lettuce leaf as the "wrap". In the "wrap" I vary the content e.g. turkey plus roasted pepper and some chilli or ham, chopped tomato and 1 oz low fat Philadelphia are just a couple of my variations (I make them up then roll them in cling film and pop in the fridge). I also have quite a few recipes for low fat shakes/smoothies most of which involve a base of soya milk (light), 0% Greek yoghurt , ice cubes and a tablespoon of wheatgerm. To the base mix I sometimes add some nuts and whizz or if I want something "sweeter" I add some strawberries, blueberries maybe 1/2 banana (I have to be careful with banana as it does affect my BG). They are quick to make and you can come up with all sorts of interesting combos! If they are not sweet enough use something like Splenda but you do get used to the lack of sweetness.</p><p> </p><p>As someone else mentioned frittatas are great too - again loads of variations. I made a large one for a starter on Sunday for everyone which had loads of veg in it. If you are not happy about using loads of whole eggs use the powdered egg substitute. Hope this is some help to you.</p></blockquote><p></p>
[QUOTE="Magill, post: 140230, member: 26963"] I have a small tomato juice or V8 juice plus I make little veggie muffins. 280g frozen spinach, 90g low fat cheddar grated, 180mls egg substitute (I use powdered egg white from the bakery aisle - 1.5 sachets plus 180mls water), 45g diced pepper (red, green, yellow - colour doesn't matter), 45g finely diced onion, 3 drops of a hot sauce (I use a hot Tabasco). Pop the spinach in the microwave and cook for 3 mins on high. Drain off the liquid (you can heat in a pot if you don't use microwaves). Prepare a 12 hole muffin tin - either line with muffin cases or spray with an olive oil spray. Reconstitute the egg according to the instructions then put all the ingredients in a bowl and mix together. Divide evenly between the muffin cases/spaces. Bake at 180c/350f/Mark 4 for about 20 mins. Allow to cool. A portion is 2 of these muffins - 2 are 77 cals, 9g protein, 3g carbs, 3 g fat (2g sat), 2 g fibre, 160mg sodium. They freeze well. I make a few then freeze in 2 muffin portions. Another fav of mine is to make a "wrap" but using a large lettuce leaf as the "wrap". In the "wrap" I vary the content e.g. turkey plus roasted pepper and some chilli or ham, chopped tomato and 1 oz low fat Philadelphia are just a couple of my variations (I make them up then roll them in cling film and pop in the fridge). I also have quite a few recipes for low fat shakes/smoothies most of which involve a base of soya milk (light), 0% Greek yoghurt , ice cubes and a tablespoon of wheatgerm. To the base mix I sometimes add some nuts and whizz or if I want something "sweeter" I add some strawberries, blueberries maybe 1/2 banana (I have to be careful with banana as it does affect my BG). They are quick to make and you can come up with all sorts of interesting combos! If they are not sweet enough use something like Splenda but you do get used to the lack of sweetness. As someone else mentioned frittatas are great too - again loads of variations. I made a large one for a starter on Sunday for everyone which had loads of veg in it. If you are not happy about using loads of whole eggs use the powdered egg substitute. Hope this is some help to you. [/QUOTE]
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