Breakfast/Eggs Recipes

Both are okay on many low carb diets. On South Beach part skim ricotta is recommended and low fat turkey sausage.

I like slightly warmed ricotta chess with slices of breakfast sausage. It's very savory and yummy.
Would you all say that is a good choice for a low carb diet? Could/should I use something other than full-fat ricotta?

Sounds good!

I made the same recipe that I made below, but instead of feta I used 1/2 cup cottage cheese and baked for 40 minutes. Yum!

2 eggs
4 egg whites
mushrooms- diced
feta chees
fresh spinach- chopped and cooked with onion and garlic
onion-chopped
fresh garlic minced
olive oil to cook vegetables and line baking pan

Mix all ingredients and bake for
15-25 minutes till set.

The very reason my hubby won't let me have chickens is because we have too many fox and other predators here. I hope you find the nest.

look at all the great recipes! I am out of eggs. I am down to 2 hens thanks to a fox so have to buy eggs. maybe I can figure out where they moved the nest to.

Open-Faced Egg Sandwich:

1/2 Whole Wheat English Muffin
1 slice American cheese
1 large egg

Yum!

Blueberry Quinoa Parfait (P2)
Quinoa used in a breakfast parfait layered with vanilla yogurt, fresh blueberries and toasted pecans.

Servings: makes 4 servings

Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes


Ingredients
1 cup quinoa, well rinsed
2 cups water
2 cups vanilla yogurt (I would use greek plain nonfat and sf sweeten it)
2 cups blueberries
1/4 cup pecans, toasted and coarsly chopped
Directions
Bring the quinoa and water to a boil in a medium sized sauce pan, reduce the heat and simmer covered until the water has been absorbed and the quinoa is tender, about 15-20 minutes.
Chill the quinoa in the fridge.
Assemble the parfait by layering the quinoa, yogut, blueberries and pecans.


www.closetcooking.com/2012/06/bluebe
rr
y-quinoa-parfait.html

Ham, Cheddar and Chive Egg Bakes (p1)
Serves 6

2 tablespoons extra-virgin olive oil
3/4 cup diced yellow onion (from 1/2 medium onion)
2 garlic cloves, minced
4 ounces cooked ham steak, coarsely diced into small cubes (about 1 cup)
1-2 tablespoons butter, to grease ramekins (use cooking spray)
6 large eggs
3/4 cup whole milk (use nonfat or could use evap ff milk)
1 tablespoon fresh chopped basil, optional
3 tablespoons fresh chopped chives
1/4 teaspoon kosher salt
3/4 cup grated cheddar cheese (use lower fat)

Preheat the oven to 400°F. In a medium saucepan, warm the olive oil over medium-high heat. Add the onion and sauté until soft and translucent, about 5-7 minutes. Add the garlic and sauté for an additional 1-2 minutes, taking care not to let it brown or burn. Fold the chopped ham into the saucepan and stir to combine.

Thoroughly butter six 8-ounce ramekins. Place ramekins on a baking sheet so they’ll be easier to move to and from the oven.

In a small mixing bowl, beat the eggs with the milk, herbs and salt. Fold the cooked onion mixture, chopped ham, and cheese into the mixture. Divide the mixture evenly into the ramekins. The cheese sometimes clumps up, so try to be sure it’s evenly distributed.

Place in the oven and cook for 20 to 25 minutes, or until tops are golden and have puffed slightly. Enjoy warm; cover and refrigerate any leftovers for up to 3 days.

Recipe Notes
The basil is optional here; we had some in the garden that I chopped and used but I'd hate for you to buy a whole package just for a tablespoon in this recipe. The chives are the important part; the basil's an added bonus.
If you don't have access to ramekins, feel free to make these in full-size muffin tins instead. Just be sure to grease the pan adequately so they don't stick.


Edited by: KIERAE at: 6/22/2013 (11:10)

These were done in a regular size muffin tin. But not enough substance really. I will have to try your suggestion as to adding either more veggies to it. But I would rather not use processed meats if I can help it. Thanks for your suggestion.

The SB recipe uses 5 eggs and also has another protein in it (4 ozs of turkey sausage). 5 eggs = 1 1/4 cups of liquid egg substitute. Makes 6 regular muffins or 12 smaller muffins (so if doing the small ones, 2 is a serving size).. This might beef up your muffins and make them more satisfying.

This is what it has:

1 package (10 oz.) frozen chopped spinach
3/4 cup liquid egg substitute
3/4 cup reduced fat cheese
1/4 cup diced green bell pepper
1/4 cup diced onions
3 drops hot pepper sauce (optional)

Thaw out the spinach, and squeeze all the juice out of it.
Mix everything together in a bowl.

Using a 12-cup muffin tin, line the muffin tins with foil cupcake liners and then spray with Pam.
Then divide the mixture up into 12 equal servings.
Bake at 350 degrees for 20 minutes or until a knife, skewer, toothpick comes out clean in the center.

As you can see, there is not much to these!!! Especially if only 2 make a serving.

1 serving, (which is 2 cups), will have:

77 calories, 9 g protein, 3 g carbs, 3 g fat, 2 g sat fat, 160 mg sodium, 10 mg cholesterol, 2 g fiber


Edited by: BLAZINGSWORD at: 5/27/2013 (14:41)

I wonder if it is equal to 2 eggs and a 1/2 cup of veggies in each serving. Maybe you could add some dairy to the meal or more veggies or maybe some Canadian bacon.

I hear you! LOL! But these are really small. You will see if you make them. Not a whole lot of calories in the 2 cups=1 serving!!! Not a whole lot of food either! LOL!

Two of the quiches equals one serving. I hope that helps. I do find normal servings to be small on most things. Probably years ago a normal serving of anything would have been enough but as I got bigger and ate more a small burger and small fries seemed like nothing.

Edited by: MORTICIAADDAMS at: 5/22/2013 (09:19)

Don't have time to go through 3 pages of recipes this morning!

But I thought I would put in a word about the "Veggie To Go Quiche Cups" which can be frozen.

I made them last night, very simple & easy to put together and bake at 350 degrees for 20 minutes.

They tasted great! The only problem I thought was that although 2 cups=1 serving, each cup was like maybe 3 or 4 bites and that was it.

Is this a normal size portion?

Thank you! Thank you for the fluffy waffle recipe!! I'm only on day 3 of P1, but I was already sick of eating eggs for breakfast and missed my morning "carb". These waffles hit the spot and..as silly as it sounds..made me so happy this morning!!! LOL

I love Laughing Cow Cheese.!

This one is easy and makes the most delicious scrambled eggs. 2 eggs or 4 egg whites with one wedge of laughing cow light cheese - mash it up with a fork. It's great - so creamy. I just had it with V8 juice to get in a veggie, but you could probably add veggies to the scramble as well.

Glad I found this thread, some great looking recipes. I can't wait to try them, thanks!

I grew up eating Salmon and Eggs, who knew it was low carb :) Just add some f=drained canned salmon to eggs, egg whites or egg sub and scramble them

I made a good recipe this morning. Half cup part skim ricotta, I added about 2 tablespoons cold coffee, a tablespoon cocoa and some sweetener. Put it in my smoothie maker and blended it until creamy and light. It was kind of a pudding consistency when I was finished.

plain nonfat or low fat yogurt with no non-beachy additives which are usually not in this type of yogurt anyway. Have some leftover meat for breakfast. Some cooked veggies. Leftovers from supper.

WHAT KIND OF YOGURT IS LEGAL ON PHASE 1 ? I REALLY NEED SOME EASY BREAKFAST IDEAS INSTEAD OF EGGS ALL THE TIME !

Instead of buying bean flour, you can easily make your own. Two ways that are easy. First process dry beans of your choice in your food proccessor until flour consistancy. The second way is the easiest. Buy can beans of your choice and mash them with a fork.

I have used the mashed beans in soup, cookies, cakes, etc. Should work in the recipes given below.

Wow!
This was delish! I added a Morningstar 'sausage patty'. Every bit as good as pancakes!

WOW...this is soo cool....just got done looking over ALL the delicious recipes listed on this thread!!! Many good ideas. When I told my hubby I found this team....with the recipes, tips and ideas...he was excited too!!!

Thanks soooo much!!!

amy

Thanks Kierae, I will check out Walmart and my local grocery store now that I know the name of the flour. Thanks again.

ML

I wish our Wal-Mart would carry more healthy foods.

Edited by: MORTICIAADDAMS at: 6/8/2011 (20:55)

Last time I checked our local Walmart started carrying chickpea flour. Otherwise if your grocery store has a natural foods section, I would check there. More places are starting to carry it since some folks have wheat intolerance.

Where do you find bean flour?

Salmon Cake Frittata (Phase 1 friendly)

http://recipes.sparkpeople.com/recipe-de
tail.asp?recipe=1644562

8 servings; per serving (using whole eggs):
147.7 cal
8g fat
4.4g carb
1.2g fiber
15g protein

Edited by: TERZA_RIMA at: 6/1/2011 (08:28)

YAY! I found something to incorporate veggies into my breakfast without just having a mess of eggs and vegetables scrambled in! I cannot wait to try this one.

Zucchini and Feta bake from kaylen's kitchen:

http://www.kalynskitchen.com/2009/09/pri
nter-friendly-recipe-south-beach.html

Zucchini Bake with Feta and Thyme
(Makes about 6 side-dish servings, recipe created by Kalyn)

4 medium-sized yellow or green summer squash, or a mixture of colors, sliced lengthwise and then into 1/4 inch slices (about 8 cups sliced squash)
1 T olive oil (or less, depending on the pan)
1 T minced garlic
2 T fresh thyme leaves or 1 T dried thyme (or less if you're not that fond of thyme)
2 large eggs
1/3 cup light sour cream
1 cup crumbled feta (not tightly packed)
2 T grated parmesan cheese
1 T lemon juice
salt and fresh ground black pepper to taste

Preheat oven to 375F/190C. Wash and dry squash, then cut off stem and blossom end and discard. Cut squash lengthwise in half, then slice into half-moon slices about 1/4 inch thick. (I used a mandoline with the 7mm blade, but you can use a knife.)

Heat olive oil in large non-stick frying pan, add garlic and thyme leaves and saute about 45 seconds (just long enough to season the oil, don't let the garlic brown.) Add squash slices and saute about 4 minutes, turning a few times. Squash should be barely starting to soften.

While squash cooks, break eggs into a small bowl or glass measuring cup and beat until egg yolks and whites are combined. Stir in sour cream, feta, parmesan, and lemon juice.

Spray a 2 quart gratin dish or glass casserole dish with non-stick spray or olive oil. Layer half the squash in the dish, then season with salt and fresh ground black pepper. (Remember the feta is salty, so it won't need a lot of salt.) Pour over half the egg-feta mixture and use the back of a spoon or a rubber scraper to spread it over the squash. Repeat with another layer of squash and the rest of the feta-egg mixture.

Bake at 375F/190C for 40-45 minutes, or until the mixture is bubbling, slightly set, and top if lightly browned. Serve hot.

This will keep in the fridge for a day or two. For best results, I recommend reheating in a toaster oven. Do not freeze.

hmm those mugs look different..may have to try those out being that i have veggies, chicken at home..just need to go by cheese

OH EM GEE!!!!
I just found this litte gem on sparkrecipes and tried it this morning and I swear it was a little bowl of Heaven! I am not a big cottage cheese fan, but this is a MUST try! I almost felt guilty eating it! My SB breakfast has been saved!

recipes.sparkpeople.com/recipe-detai
l.
asp?recipe=385681

Above is the link so you can add it to your nutrition tracker.

Here's the recipe:

1 cup of low fat cottage cheese (1 or 2%)
1 tsp of cinnamon
1 packet of splenda
1/4 cup of almonds chopped (I used slivered)

Mix the cottage cheese cinnamon and splenda together. Add almonds. Enjoy!!! You will...I promise!

Servings Per Recipe: 1
Calories: 249.8
Total Fat: 8.6 g
Cholesterol: 9.0 mg
Sodium: 919.4 mg
Total Carbs: 14.9 g
Dietary Fiber: 5.1 g
Protein: 30.8 g

Shoot me a message after you try it to let me know how you like it!

Rya your Hollandaise sounds delicious! I am going to give it a try.

A breakfast I have been enjoying is warm ricotta cheese with slices of turkey sausage stirred in. It's hearty and takes only a couple of minutes to prepare.

Yup it works just fine for phase 1. Technically butter isn't p1 friendly but I am in the camp that some things aren't so bad and cleaner (ie prefer butter over margarine, half and half over the fake, etc).

My New Year's Day Special Breakfast (which I'm hoping was okay for phase 1):

I made an egg white omlett w/ 3 egg whites cooked on medium-low heat in a pan coated w/ butter-flavored spray. I sprinkled in 1 T. of 2% shredded cheddar, 1 oz of lobster (left-over from last night), and then topped it w/ 1 teaspoon of my homemade hollandaise sauce, which I spread lightly over the top.

Hollandaise:
4 egg yolks
1 T. fresh squeezed lemon juice
1 stick of butter
1 t. dijon mustard
1/4 cup milk
pinch of cayanne
pinch of salt

I cooked the egg yolks and lemon in a double-broiler while beating w/ the electric egg beater, added in dijon, and then slowly added butter, when heated through I added some milk to get the right consistency (about 1/4 C.) and then added the cayanne and salt to taste. The trick is to keep beating with the mixer the entire time. Very good!

I made lobster benedict for the rest of the family, so the hollandaise went to good use! I think it's still okay for Phase 1 since I barely used any of the hollandaise on the omlett at the end. Thoughts?

Thanks for getting back to me so quickly! The yogurt (Stonyfield) does have sugar, so I will switch it to plain the next time I go shopping and then add some vanilla extract. The protein powder lists fructose near the end of the ingredient list, but I'll try experimenting w/ cocoa powder. Thanks again!

It is legal IF: the vanilla yogurt has no sugar listed in any form in the ingredients (many do) and if the protein powder does not have sugar in ANY form in the ingredients. Check the ingredients, not the nutritional data.

Hi Everyone,

I am just now getting back to my South Beach ways, after straying over the past few months (and re-gaining 5 of the pounds that I'd lost). Question: My best friend follows the ABS Diet and shared this breakfast shake recipe with me and I LOVE it! Is it phase 1 friendly? If not, what would I need to change? I guess that I'm mostly concerned with the protein powder, since I'm not sure if it's allowed.

Tirami-Smooth
(makes 2 8-oz servings, 207 calories, 15 g protein, 15 g carbs, 10 g fat, 2 g fiber, 134 mg sodium)

3/4 C. part-skim ricotta cheese
2 T. plain fat-free vanilla yogurt
1 T. slivered almonds
2 t. chocolate whey protein powder (I use 365 brand)
2 t. ground flaxseed
1/2 t. instant coffee granules or powdered coffee
6 ice cubes
skim milk or water to adjust consistency

Blend. Serve. Drink.

Thanks in advance!!
Rya

Apple-Maple Walnut Breakfast Quinoa(p2)
Makes 2 servings

1/2 cup dry quinoa
1 cup water
2 teaspoons butter
1 medium apple of your choice, diced with skins on
1- 1 1/2 tablespoons chopped walnuts
1/8 teaspoon apple pie spice
a pinch of salt
1 tablespoon pure maple syrup (use Sugar Free)

1. In a small, heavy bottomed sauce pan, bring water and quinoa to a boil for 2 minutes. Lower to a simmer and cover for about 15 minutes, or until the quinoa has absorbed the water, puffs up, and turns translucent. If the water has evaporated before the quinoa is cooked, just add a bit more water. Quinoa should maintain a slight crunch when cooked.

2. In a small skillet over medium heat, melt butter. Add apples and cook 2 minutes, or until softened and lightly browned. Add walnuts, apple pie spice, and salt. Cook 1 minute more. Add to quinoa and stir.

3. Divide quinoa into two bowls, and drizzle with maple syrup. Serve hot.

Recipe created by Susan Russo of Food Blogga.

foodblogga.blogspot.com/2010/10/got-
so
ft-apples-make-apple-maple-walnut.html

I made the crepes last night they were good

Bean flour works just fine...good job!

What about crepes made with bean flour ?

recipes.sparkpeople.com/recipe-detai
l.
asp?recipe=607926

I am always thinking about South beach phase one, I have a friend at work who is on her third day and dying for bread or a torilla, could I make this crepe for her as a surprise is it phase one friendly ?

I would leave out the butter part and use Pam

Edited by: ASKCHER at: 8/19/2010 (19:24)

Phase 2:

Oatmeal/steel cut oats/oat groats (I do the groats - cook up a batch 1 cup groats to 4 cups of water and cook for 45 minutes and then eat off it for the week)

Heat up your oatmeal first for a minute or so in microwave. Then mix in 1/2 cup egg whites (or an egg or two). Then add a wedge of laughing cow cheese. Heat in the microwave to cook the egg to your liking (usually about another minute. This can make the oatmeal from very creamy or custardy to how Ms Aliegh likes it which is well cooked egg so easily picked up..lol. To me it is very risotto like. Hot sauce added is optional!

Another "Greek" egg idea:

3 large eggs, beaten
1/2 cup cherry tomatoes, halved
1/4 cup finely chopped onion
Feta cheese
1 tsp. olive oil

Heat oil in a nonstick pan. Add onion and lightly brown. Add eggs and stir constantly. When almost finished, add tomato and Feta cheese. Heat until cheese is gooey or melted. ENJOY!

I love love love HG egg mugs...so YUMMY!!!!

HG = Hungry Girl

Can I just say.... YUM! Kierae, your egg in a mug recipes look really fun! What does HG stand for?

Edited by: GRATEFUL4TODAY at: 5/15/2010 (00:44)

Broccoli & Goat Cheese Souffle

http://www.eatingwell.com/recipes/brocco
li_cheese_souffle.html
From EatingWell: May/June 2008

This elegant broccoli and goat cheese soufflé will wow your family and friends. Soufflés are surprisingly easy to make—the only trick is getting them on the table before they deflate. Serve with: A tomato-and-fennel salad and, for dessert, fresh strawberries drizzled with balsamic vinegar.

4 servings | Active Time: 25 minutes | Total Time: 45 minutes
Ingredients

* 1 1/2 cups finely chopped broccoli florets
* 1 tablespoon butter
* 1 tablespoon extra-virgin olive oil
* 2 tablespoons all-purpose flour (use ww)
* 1 1/4 cups low-fat milk
* 1 teaspoon Dijon mustard
* 1/4 teaspoon dried rosemary
* 1/4 teaspoon salt
* 1/2 cup crumbled goat cheese
* 3 large eggs, separated
* 2 large egg whites
* 1/4 teaspoon cream of tartar

Preparation

1. Preheat oven to 375°F. Coat four 10-ounce ramekins (or a 2- to 2 1/2-quart soufflé dish) with cooking spray and place them on a baking sheet.
2. Place broccoli in a medium, microwave-safe bowl. Cover and microwave until the broccoli is tender-crisp, 1 to 2 minutes. Set aside.
3. Melt butter and oil in a large saucepan over medium-high heat. Whisk in flour and cook, whisking, for 1 minute. Adjust heat as needed to prevent the mixture from getting too dark; it should be the color of caramel. Add milk, mustard, rosemary and salt and cook, whisking constantly, until thickened, 1 to 2 minutes. Remove from heat and immediately whisk in goat cheese and 3 egg yolks until well combined. Transfer to a large bowl.
4. Beat the 5 egg whites in a medium bowl with an electric mixer on high speed until soft peaks form. Add cream of tartar and continue beating until stiff peaks form. Using a rubber spatula, gently fold half of the whipped whites into the milk mixture. Gently fold in the remaining egg whites and the reserved broccoli just until no white streaks remain. Transfer to the prepared ramekins or soufflé dish.
5. Bake until puffed, firm to the touch and an instant-read thermometer inserted into the center registers 160°F, about 20 minutes in ramekins or 30 minutes in a soufflé dish. Serve immediately.

Nutrition

Per serving : 254 Calories; 17 g Fat; 8 g Sat; 6 g Mono; 184 mg Cholesterol; 10 g Carbohydrates; 16 g Protein; 1 g Fiber; 398 mg Sodium; 199 mg Potassium

1/2 Carbohydrate Serving

Exchanges: 1/2 other carbohydrate, 2 medium-fat meat, 1 fat
Tips & Notes

* Make Ahead Tip: Equipment: Four 10-ounce ramekins or a 2- to 2 1/2-quart souffle dish

All-American Egg Mug

PER SERVING (entire recipe): 173 calories, 3g fat, 770mg sodium, 9g carbs, 1g fiber, 2.5g sugars, 26g protein -- POINTS® value 4*

Sweet, cheesy, and full of faux sausage (just like you'll be after enjoying this new HG b-fast)!





Ingredients:
1 Morningstar Farms veggie sausage patty (or another low-fat sausage patty with about 80 calories)
1 tbsp. sugar-free pancake syrup
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
1 slice fat-free American cheese

Directions:
Lightly spray a large microwave-safe mug with nonstick spray. Add sausage patty and microwave for 45 seconds. Use a fork to break patty into pieces inside mug, until mostly crumbled. Add syrup and toss to coat. Add egg substitute and microwave for 1 minute.

Gently stir and microwave for 45 seconds. Tear cheese into pieces and add to the mug. Microwave for 15 seconds.

Lightly stir, let cool slightly, and then dig in!

MAKES 1 SERVING

HG Sodium Tip: Shave about 100mg sodium off the stats by using the following products: Joseph's Sugar Free Syrup and Smart Beat Fat Free American Flavor Non-Dairy Slices.


------------------------

Eggs Bene-chick Mug

PER SERVING (entire recipe): 160 calories, 2.5g fat, 781mg sodium, 15g carbs, 3g fiber, 2g sugars, 20g protein -- POINTS® value 3*

We took one of our favorite decadent, HG-ified breakfasts and turned it into a microwavable mug surprise. Weeeee!

Ingredients:
1/2 tbsp. fat-free mayonnaise
1/2 tsp. Best Foods/Hellmann's Dijonnaise
1/2 tsp. lemon yogurt (or plain yogurt with a drop of lemon juice)
1/2 tsp. light whipped butter or light buttery spread (like Brummel & Brown), melted
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
1 oz. (about 2 slices) 97 - 98% fat-free ham, roughly chopped
Half a light English muffin, lightly toasted

Directions:
To make sauce, combine mayo, Dijonnaise, yogurt, and butter in a small dish. (Use a microwave-safe dish if you'd like to warm your sauce before serving.) Mix well and set aside.

Lightly spray a large microwave-safe mug with nonstick spray. Add egg substitute and microwave for 1 minute.

Gently stir and add ham. Break muffin half into bite-sized pieces and add to the mug. Microwave for 45 - 60 seconds, until set.

If you like, warm sauce in the microwave, about 10 seconds. Top your egg mug with sauce, give it a little stir, and dig in!

MAKES 1 SERVING

HG Sodium Tip: Shave about 140mg sodium off the stats by using reduced-sodium ham.


--------------------
The HG Special Egg Mug

PER SERVING (entire recipe): 125 calories, 2.25g fat, 772mg sodium, 3.5g carbs, 0g fiber, 2g sugars, 19.5g protein -- POINTS® value 3*

Turkey! French onion-flavored Swiss cheese! Eggy goodness! That's all; nothing else. But SO satisfying. We sometimes make a double for dinner... Break out that ginormous latte mug, people!


Ingredients:
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
1 oz. (about 2 slices) 98% fat-free turkey breast slices, roughly chopped
1 wedge The Laughing Cow Light French Onion cheese
Optional: dried minced onion

Directions:
Lightly spray a large microwave-safe mug with nonstick spray. Add egg substitute and microwave for 1 minute.

Gently stir and add turkey. Add cheese, breaking the wedge into pieces as you add it. Microwave for 45 - 60 seconds, until set.

If you like, add a little dried minced onion. Give it a light stir, and dig in!

MAKES 1 SERVING

HG Sodium Tip: Save about 250mg sodium by using cooked and sliced skinless lean turkey breast as opposed to packaged slices.

Artichoke-Scrambled Eggs Benedict

http://www.eatingwell.com/recipes/artich
oke_scrambled_eggs_benedict.html
From EatingWell: March/April 2008

Roasted artichoke bottoms stand in for English muffins in this quick yet elegant supper. Substitute roasted mushrooms for the pancetta for a vegetarian option. Serve with tossed salad for a brunch or dinner.

4 servings | Active Time: 30 minutes | Total Time: 30 minutes
Ingredients

* 8 canned artichoke bottoms, (1 1/2 cans), rinsed (see Shopping Tip)
* 4 teaspoons extra-virgin olive oil, divided
* 3 teaspoons chopped fresh oregano, divided, plus 4 sprigs for garnish
* 1/3 cup chopped pancetta
* 2 tablespoons reduced-fat mayonnaise
* 2 tablespoons nonfat plain yogurt
* 2 teaspoons lemon juice
* 1 teaspoon water
* 6 large eggs
* 4 large egg whites
* 2 tablespoons reduced-fat cream cheese, (Neufchâtel)
* 1/4 teaspoon salt

Preparation

1. Preheat oven to 425°F.
2. Toss artichoke bottoms with 2 teaspoons oil and 2 teaspoons oregano. Place them top-side down on half of a large baking sheet. Spread pancetta in an even layer on the other half. Roast until the artichokes are just beginning to brown and the pancetta is crispy, 12 to 14 minutes.
3. Meanwhile, whisk mayonnaise, yogurt, lemon juice and water in a small bowl until smooth. Beat eggs and egg whites in a large bowl.
4. Heat the remaining 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add the eggs and cook, folding and stirring frequently with a heatproof rubber spatula until almost set, about 2 minutes. Remove from the heat and fold in cream cheese, the remaining 1 teaspoon oregano and salt.
5. To serve, divide the artichoke bottoms among 4 plates. Top each artichoke with equal portions scrambled egg, crispy pancetta and creamy lemon sauce. Garnish with oregano sprigs, if desired.

Nutrition

Per serving : 282 Calories; 19 g Fat; 6 g Sat; 7 g Mono; 333 mg Cholesterol; 9 g Carbohydrates; 17 g Protein; 3 g Fiber; 737 mg Sodium; 171 mg Potassium

1/2 Carbohydrate Serving

Exchanges: 1 vegetable, 2 medium fat meat, 2 fat
Tips & Notes

* Shopping tip: Artichoke bottoms can be purchased in 14-ounce cans—found near other canned vegetables. If unavailable, substitute two 14-ounce cans rinsed and halved artichoke hearts.

The easy way for me to get fiber is to mix a serving of Bran Buds(not just all bran, the buds have 13 grams of fiber a serving) with yogurt. It has no bran taste--it just makes the yogurt crunchy.

Yup beachy= south beach. Any fiber is fine as long as it is sugar free. There is sugar free Fiber choice tablets. There are powders. There are drink mixes like the current one you are using. I know I would use the crystal light fiber one (3 gms) or the South Beach Drink Mix (assuming you can EVEN find them anymore) which had 5 gms and mix them in with my yogurt. So whatever works for you.

I use Sprinkle Fiber. Its by Renew Life the same company that does The Fiber 35 Diet. A serving is a tablespoonful and has 5 grams of fiber. Its flavor free so I add it to my hot herbal tea at nite and to my yogurt. I work for a pharmacy so I pick it up there but you may be able to find it at any health food store. Let me know if you cant find it. I'd be more than happy to mail some to you.

Good luck and welcome to the team!

Sorry Im new, but does "beachy" mean South Beach? :) Just wanted to make sure I'm following the thread right.

Also what powders do you recommend for fiber? I'm using the Kellogs Special K Protein Lemonade one. It has 0 sugar and high fiber and protein. But thats just a snack drink. If I could use a powder to add to my meals, I would definitely have no problems meeting my fiber goals while spreading it out through the day. Thanks1

Thanks will do! By the way, if you get a chance to look at my nutrition tracker you'll see I have been following your advise and gettin in those veggies:)That combined with a lil more activity actually made the scale move...in the down direction. Thanks for all your support. Have a great day

Instant isn't technically beachy since it processed (think broken down grains). Finish up the box and next time purchase either the regular Quaker or steel cut).

Is Quaker instant oatmeal, plain unsweetened allowed on SB? I had one packet for breakfast today with a tablespoonful of added sprinkle fiber. Found a huge box on sale at Target so I hope its allowable...

The egg mug recipes sound great! And easy! Can't wait to try them!!

Just made this recently -- couldn't eat it immediately, so reheated gently in the microwave two days later and I still liked it. From The Fat Flush Diet -- sorta like SB, but with flaxseed oil and cranberry juice...

Weekend Turkey and Egg Bake

½ pound lean ground turkey
1 cup mushrooms, chopped
½ cup onion, chopped
½ cup red pepper, chopped
¼ tsp. dill
¼ tsp. fennel seed, crushed
1 garlic clove, minced
2 eggs, beaten
¼ cup fresh parsley, minced
2 medium tomatoes, thinly sliced

Preheat oven to 350F.
In a large skillet, cook the turkey, mushrooms, onion, red pepper, dill, fennel, and garlic together until the turkey is done.
Drain off liquid, and place the mixture into a pie plate. In a medium bowl, stir together the eggs and parsley; and then spread over the turkey mixture.
Bake uncovered for 25-30 min or until top is set.
Garnish with a nice arrangement of sliced tomatoes.

Breakfast today was 1/2 package of frozen spinach tossed with 1 tsp olive oil . Microwaved 5 minutes then 1 ounce mozarella tossed in seasone with vinegar and lemon pepper with a dash of cayenne pepper. Remember something similar was on SB site . It was very good filling and low cal

Hungry Girl recipes:

Chicken Fajita Scramble Mug

PER SERVING (entire recipe): 163 calories, 0.75g fat, 583mg sodium, 12g carbs, 1.25g fiber, 5.5g sugars, 26g protein -- POINTS® value 3*


Ingredients:
1/4 cup chopped red bell pepper
1/4 cup chopped onion
1 oz. cooked skinless lean chicken breast, chopped
1 tsp. dry fajita or taco seasoning mix(check for sugar)
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
2 tbsp. shredded fat-free cheddar cheese
1 tbsp. fat-free sour cream

Directions:
Spray a large microwave-safe mug with nonstick spray. Add veggies, chicken, and fajita seasoning. Stir well to evenly distribute seasoning. Microwave for 1 - 2 minutes, until veggies have softened.

Add egg substitute and microwave for 1 minute.

Add cheese and gently stir. Microwave for an additional 45 - 60 seconds, until scramble is just set.

Allow to cool slightly. Top with sour cream and enjoy!

MAKES 1 SERVING

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Denver Omelette in a Mug

PER SERVING (entire recipe): 122 calories, 0.75g fat, 702mg sodium, 6g carbs, 0.5g fiber, 2.5g sugars, 21.5g protein -- POINTS® value 2*


Ingredients:
1/4 cup chopped green bell pepper
2 tbsp. chopped onion
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
1 oz. (about 2 slices) 97 - 98% fat-free ham, chopped
2 tbsp. shredded fat-free cheddar cheese

Directions:
Spray a large microwave-safe mug with nonstick spray. Add veggies and microwave for 1 - 2 minutes, until softened.

Blot any excess liquid from veggies. Add egg substitute and microwave for 1 minute.

Add ham and cheese and lightly stir. Microwave for an additional 45 - 60 seconds, until scramble is just set.

Let cool slightly, and then eat up!

MAKES 1 SERVING

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Veggie Eggs-plosion Mug

PER SERVING (entire recipe): 130 calories, 2.25g fat, 495mg sodium, 10g carbs, 2g fiber, 5.5g sugars, 17g protein -- POINTS® value 2*


Ingredients:
1/2 cup sliced mushrooms
1/4 cup thinly sliced onion
1/4 cup chopped asparagus
1/4 cup diced tomato
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
1 wedge The Laughing Cow Light Original Swiss cheese
Optional seasonings: black pepper, garlic powder

Directions:
Spray a large microwave-safe mug with nonstick spray. Add all veggies and microwave for 1 - 2 minutes.

Thoroughly blot excess moisture from the veggies. Add egg substitute and microwave for 1 minute.

Add the cheese wedge, breaking it into pieces. Stir gently, and then microwave for an additional 45 - 60 seconds, until scramble is just set.

Allow to cool slightly. If you like, season to taste with black pepper and garlic powder. Enjoy!

MAKES 1 SERVING

-------------------------

The Easiest Egg Breakfast Ever...

The Egg Mug Classic
PER SERVING (entire mug): 95 calories, 2g fat, 490mg sodium, 3g carbs, 0g fiber, 2g sugars, 14.5g protein -- POINTS® value 2*

Ingredients:
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
One wedge The Laughing Cow Light Original Swiss cheese, cut into pieces



Directions:
Spray a large microwave-safe mug lightly with nonstick spray. Add egg substitute and cheese and stir. Microwave for about a minute. Stir gently, and then microwave for another 30 - 45 seconds, until scramble is just set. Stir and enjoy!

MAKES 1 SERVING


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Egg Mug Florentine
PER SERVING (entire mug): 107 calories, 2g fat, 575mg sodium, 5g carbs, 0.5g fiber, 2.5g sugars, 15g protein -- POINTS® value 2*

Ingredients:
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
One wedge The Laughing Cow Light Original Swiss cheese, cut into pieces
1/2 cup chopped fresh spinach
1 tsp. Dijonnaise
1 tsp. plain fat-free yogurt
Squirt of lemon juice

Directions:
To make your sauce, stir to combine Dijonnaise, yogurt, and lemon juice in a small dish. Set aside.

Spray a large microwave-safe mug lightly with nonstick spray. Add just the spinach and microwave for 30 seconds. Blot excess liquid from spinach. Add egg substitute and cheese and stir. Microwave for about a minute. Stir gently, and then microwave for another 30 - 45 seconds, until scramble is just set. Stir, top with sauce, and enjoy!

MAKES 1 SERVING

---------------------------

Egg Mug Burger-rama
PER SERVING (entire mug): 175 calories, 0.5g fat, 995mg sodium, 14g carbs, 4g fiber, 6g sugars, 30g protein -- POINTS® value 3*


Ingredients:
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
One slice fat-free American cheese, chopped
One Boca Original Meatless Burger (Vegan)
1 tbsp. ketchup

Directions:
Microwave Boca patty for 1 minute, and then chop into pieces. Spray a large microwave-safe mug lightly with nonstick spray. Add egg substitute, chopped Boca patty, and cheese, and stir. Microwave for about a minute. Stir gently, and then microwave for another 30 - 45 seconds, until scramble is just set. Stir, top with ketchup, and enjoy!

MAKES 1 SERVING

--------------------------


Egg Mug Lorraine
PER SERVING (entire mug): 128 calories, 4g fat, 730mg sodium, 3.5g carbs, 0g fiber, 2g sugars, 17.5g protein -- POINTS® value 3*

Ingredients:
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
One wedge The Laughing Cow Light Original Swiss cheese, cut into pieces
1 tbsp. precooked crumbled bacon
1 tsp. dried minced onion
1/2 tsp. Dijonnaise

Directions:
Spray a large microwave-safe mug lightly with nonstick spray. Add all ingredients and stir. Microwave for about a minute. Stir gently, and then microwave for another 30 - 45 seconds, until scramble is just set. Stir and enjoy!

MAKES 1 SERVING

-------------------

Egg Mug Mexicali
PER SERVING (entire mug): 116 calories, 0.5g fat, 579mg sodium, 5.5g carbs, 1.5g fiber, 1.5g sugars, 21.5g protein -- POINTS® value 2*

Ingredients:
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
1/4 cup frozen ground-beef-style soy crumbles (like the ones by Boca and Morningstar Farms)
2 tbsp. shredded fat-free cheddar cheese
1 tbsp. salsa

Directions:
Spray a large microwave-safe mug lightly with nonstick spray. Add egg substitute, soy crumbles, and cheese, and stir. Microwave for about a minute. Stir gently, and then microwave for another 30 - 45 seconds, until scramble is just set. Stir, top with salsa, and enjoy!

MAKES 1 SERVING

-------------------------------

Pizza! Pizza! Egg Mug

PER SERVING (entire recipe): 134 calories, 3.75g fat, 796mg sodium, 5g carbs, 0.5g fiber, 3g sugars, 18g protein -- POINTS® value 3*

Ingredients:
2 tbsp. canned crushed tomatoes
1/8 tsp. Italian seasoning
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
1 wedge The Laughing Cow Light Original Swiss cheese
6 slices turkey pepperoni (like the kind by Hormel), chopped
1/2 tsp. reduced-fat Parmesan-style grated topping

Directions:
Season crushed tomatoes with Italian seasoning and set aside.

Spray a large microwave-safe mug lightly with nonstick spray. Add egg substitute and cheese wedge, breaking the cheese wedge into pieces as you add it. Microwave for 1 minute.

Stir gently, and then microwave for another 30 seconds.

Mix in seasoned tomatoes and pepperoni. Microwave for another 30 seconds, until scramble is just set.

Stir lightly, and then sprinkle with grated topping. Allow to cool a bit, and then ENJOY!

MAKES 1 SERVING

----------------------

California Love Mug

PER SERVING (entire recipe): 140 calories, 5g fat, 506mg sodium, 7g carbs, 2g fiber, 3g sugars, 16.5g protein -- POINTS® value 3*

Ingredients:
1/2 cup chopped fresh spinach
1/2 cup sliced mushrooms
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
2 tbsp. diced tomatoes
1 wedge The Laughing Cow Light Original Swiss cheese
2 tbsp. diced avocado

Directions:
Spray a large microwave-safe mug lightly with nonstick spray. Add spinach and mushrooms, and microwave for 1 - 2 minutes, until softened.

Blot any excess moisture from the veggies. Add egg substitute, tomatoes, and cheese wedge, breaking the cheese wedge into pieces as you add it. Microwave for 1 minute.

Stir gently, and then microwave for an additional 45 - 60 seconds, until scramble is just set.

Lightly stir, and allow to cool slightly. Top with avocado and eat up!

MAKES 1 SERVING

-----------------------
It's All Greek to Me Egg Mug

PER SERVING (entire recipe): 117 calories, 2g fat, 459mg sodium, 8g carbs, 1g fiber, 3g sugars, 16g protein -- POINTS® value 2*

Ingredients:
1/2 cup chopped fresh spinach
1/4 cup chopped red onion
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
2 tbsp. diced tomatoes
2 tbsp. crumbled reduced-fat feta cheese
1/2 tbsp. chopped fresh basil

Directions:
Spray a large microwave-safe mug with nonstick spray. Add spinach and onion, and microwave for 1 - 2 minutes, until softened.

Blot any excess liquid from veggies. Add egg substitute and microwave for 1 minute.

Stir gently. Add all other ingredients and lightly stir. Return to microwave for 45 - 60 seconds, until scramble is just set.

Gently stir, and then allow to cool slightly. Dig in!

MAKES 1 SERVING
------------------------

Egg Mug Awareness: A Must-Read Guide

Some tips and tricks for your egg mug fix...

1. Don't worry if the contents of your mug expand and rise to crazy-high heights while in the microwave. This is okay and expected. They'll calm down after you're done nuking them.

2. Our egg mug recipes are 100000% guilt-free. Sometimes we eat two at a time. Sometimes we pair one with a lovely Fuji. Just sayin'...

3. On the go? Wrap your microwave-made scramble in a high-fiber tortilla or stuff it inside a Sandwich Thin. Mmmmm!!! (P2)

Egg-Tomato Curry
adapted from Betty Crocker's Indian Home Cooking
1 Tbsp canola oil
1 medium onion
2 medium cloves garlic
1 Tbsp sugar (use splenda)
1 tsp salt
1 tsp ground cumin
1/2 tsp cayenne
1/4 tsp turmeric
2 (15oz) cans of petite diced tomatoes
1 cup water
4 large hard boiled eggs, cut in half
2 Tbsp finely chopped cilantro

Quarter the onion and process in the food processor with the garlic until very finely chopped. Heat the oil in a large saucepan over medium high heat. Add onion and garlic and cook for several minutes until all liquid has evaporated and onions start to turn brown (about 5 minutes).

Stir in sugar, salt, cumin, coriander, cayenne, and turmeric. Cook for 1 to 2 minutes stirring constantly. Stir in tomatoes and water. Simmer uncovered for 8 to 10 minutes.

Gently stir in eggs and simmer for another 1 to 2 minutes to warm eggs. Remove from heat. Gently stir in cilantro.

Broccoli and Cheddar Quiche with a Brown Rice Crust
(makes 6+ servings)

Ingredients:
2 cups cooked brown rice
1/4 cup cheddar cheese (finely grated)
1 egg
4 eggs
1 cup milk
2 cups broccoli (cut into bite sized pieces and blanched)
1 cup cheddar sharp cheese (grated)
4 green onions (sliced)
1 pinch nutmeg (optional)
salt and pepper to taste

Directions:
1. Mix the rice, cheese and egg in a bowl.
2. Press the rice mixture into a pie plate.
3. Bake in a preheated 450F oven for 5 minutes.
4. Mix the eggs, milk, broccoli, cheese and green onions in a bowl and season with salt and pepper.
5. Pour the egg mixture into the pie crust.
6. Bake in a preheated 375F oven until golden brown and set in the center, about 30-35 minutes.

This adds more flavor just be sure you add to the tracker. planetgreen.discovery.com/videos/eme
ri
l-green-2-spinach-cheese-and-egg-whiR>te-omelet.html

Herbed Zucchini and Feta Quiche with a Brown Rice Crust from Closet Cooking
(makes 6+ servings)

Ingredients:
2 cups cooked brown rice
1/4 cup graviera (or gruyere, grated)
1 egg
4 eggs
1/2 cup milk
2 cups zucchini (grated, squeezed and drained)
1/4 cup herbs (such as dill, mint, parsley, chopped)
2 green onions (chopped)
1 cup feta (crumbled)
salt and pepper to taste

Directions:
1. Mix the rice, cheese and egg in a bowl.
2. Press the rice mixture into a pie plate.
3. Bake in a preheated 450F oven for 5 minutes.
4. Mix the eggs, milk, zucchini, dill, mint, green onions, feta, salt and pepper in a large bowl.
5. Pour the egg mixture into the pie crust.
6. Bake in a preheated 375F oven until golden brown and set in the center, about 30-35 minutes.

Yeah this is a good recipe - pretty tasty although so easy to blow out your cheese serving plus in a day..lol. Believe we have this cross posted on one of the other threads too but good idea for breakfast. I have also done this with shredded zucchini and a couple other of Cleo's recipes. Thanks for posting here!

Uses eggs, caulif, and rf mozz cheese---and GREAT for breakfast too...I know, how well, I know :)

You Won't Believe it's Cauliflower Pizza Crust

1 cup cooked, riced cauliflower (I use fresh cauli florets, microwaved until tender then mashed with a fork)
1 egg
1 cup reduced fat mozzarella cheese (Kraft makes 2% which is fine)
1/2 tsp fennel
1 tsp oregano
2 tsp parsley

pizza or alfredo sauce
healthy toppings of your choice
reduced fat mozzarella cheese


Preheat oven to 450 degrees fahrenheit. Spray a cookie sheet with non-stick spray.

In a medium bowl, combine cauliflower, egg and mozzarella. Press evenly on the pan. Sprinkle evenly with fennel, oregano and parsley.

Bake at 450 degrees for 12-15 minutes (15-20 minutes if you double the recipe) until as brown on the bottom as possible. Using a dark baking sheet helps but do grease it as recipe calls for.

Remove the pan from the oven. To the crust, add sauce, then toppings and cheese.
Place under a broiler at high heat just until cheese is melted.

This is wonderful I have been eating nothing but eggs for breakfast since starting SB and these are great recipes i'm so excited to try them I was eating the same thing every morning. :)

Eggs Italiano
From EatingWell: March/April 2007

This sophisticated take on Eggs Benedict swaps a full-flavored, chunky vegetable medley for Canadian bacon and hollandaise sauce. Add whole-wheat English muffins and poached eggs and this combo makes a lovely brunch or an elegant light supper when served with a salad.

4 servings | Active Time: 40 minutes | Total Time: 40 minutes
Ingredients

* 1/4 cup distilled white vinegar
* 2 teaspoons extra-virgin olive oil
* 1 shallot, minced
* 1 clove garlic, minced
* 1 pound zucchini, (about 2 medium), diced
* 12 ounces plum tomatoes, (3-4), diced
* 3 tablespoons thinly sliced fresh basil, divided
* 1 tablespoon balsamic vinegar
* 1/2 teaspoon salt
* Freshly ground pepper, to taste
* 8 large eggs
* 4 whole-wheat English muffins, split and toasted
* 2 tablespoons freshly grated Parmesan cheese

Preparation

1. Fill a large, straight-sided skillet or Dutch oven with 2 inches of water; bring to a boil. Add white vinegar.
2. Meanwhile, heat oil in a large nonstick skillet over medium-high heat. Add shallot and garlic and cook, stirring, until fragrant, about 1 minute. Stir in zucchini and tomatoes and cook, stirring occasionally, until the zucchini is tender, about 10 minutes. Remove from the heat; stir in 1 tablespoon basil, balsamic vinegar, salt and pepper.
3. Meanwhile, reduce the boiling water to a gentle simmer; the water should be steaming and small bubbles should come up from the bottom of the pan. Crack each egg into a small bowl and slip them one at a time into the simmering water, taking care not to break the yolks. Cook for 4 minutes for soft set, 5 minutes for medium set and 8 minutes for hard set. Using a slotted spoon, transfer the eggs to a clean kitchen towel to drain.
4. To serve, top each muffin half with some of the vegetable mixture, an egg, a sprinkling of cheese and the remaining basil.

Nutrition

Per serving : 329 Calories; 14 g Fat; 4 g Sat; 6 g Mono; 425 mg Cholesterol; 31 g Carbohydrates; 22 g Protein; 5 g Fiber; 675 mg Sodium; 570 mg Potassium

2 Carbohydrate Serving

Exchanges: 1 1/2 starch, 1 vegetable, 2 medium-fat meat

Poached Apples or Pears (Ph 2/3)

Make a small box of sf jello according to directions; red flavors work best.
Peel and quarter either two apples or two pears.
Place the fruit in the jello and microwave 8-10 minutes. Remove fruit, sprinkle with cinnamon. Use the leftover jello for a snack later. Double duty recipe!
This is really good for breakfast with some healthy protein.