Quick and Healthy Breakfast Ideas continued...
Estimated: Carbohydrate 48 grams, Protein 22 grams, Fiber 15 grams
French Toast That’s Ready When You Are
French toast freezes well, so make a little extra on the weekends to freeze, then microwave for a special weekday morning breakfast. For one serving, blend together 1 large egg, 1 egg white or 2 tablespoons egg substitute, 1/4 cup nonfat milk or fat-free half-and-half, 1/2 teaspoon vanilla extract, and 1/4 teaspoon ground cinnamon. Soak about 3 small or 2 large slices of whole wheat bread in the egg mixture, then lightly brown in a nonstick frying pan coated with cooking spray. Top with 1/2 cup fresh or frozen berries or other fruit.
Estimated: Carbohydrate 60 grams, Protein 21 grams, Fiber 10 grams
Quick and Healthy Lunch Ideas
Easy Tuna Lunch Salad
Mix one 6-ounce can water-packed tuna (drained) with 3 tablespoons light Italian vinaigrette dressing. Then add 1/2 cup grape tomatoes or coarsely chopped tomatoes and 1/8 cup nuts and/or sliced olives. Serve on 2 cups firmly packed spinach leaves. Enjoy with an ounce of whole grain crackers.
Estimated: Carbohydrate 35 grams, Protein 54 grams, Fiber 6 grams
Grilled Tomato and Cheese Sandwich with Soup
Heat a nonstick frying pan over medium heat. Coat the pan with cooking spray, lay a slice of whole wheat bread on top, then top it with 1 1/2 ounces reduced-fat cheese of your choice and 3 slices vine-ripened garden tomatoes. Lay a second piece of whole wheat bread on the very top and coat the top with canola cooking spray. When underside is golden, flip the sandwich over and lightly brown that side. Serve with a broth or tomato-based soup with about 10 grams of carbohydrate per 1-cup serving.
Estimated: Carbohydrate 60 grams, Protein 27 grams, Fiber 8 grams
3-Minute Bean and Cheese Burrito
Lay a multigrain or low-carb flour tortilla on a paper towel and microwave on HIGH for about 30 seconds, or until soft. Sprinkle 1/3 cup shredded reduced-fat Monterey Jack or Cheddar over the top of the tortilla. Spoon 1/2 cup no-fat canned refried beans (or similar) evenly in the center along with 1 tablespoon fat-free sour cream, 1 tablespoon salsa, and some chopped green onion or tomato (as desired). Roll it up into a burrito and microwave until the burrito is hot throughout.
Estimated: Carbohydrate 50 grams, Protein 24 grams, Fiber 10 grams
Lunchtime Pasta Salad
Leftover multigrain pasta from today’s dinner can become tomorrow’s lunch! Toss 1 cup leftover pasta with 1 cup cooked green or cruciferous vegetables of your choice. Add 1 ounce cubed or shredded part-skim mozzarella or 1/2 cup leftover grilled seafood/chicken/lean beef, plus chopped green onions, tomatoes, and sliced olives (if desired). Sprinkle 1 tablespoon toasted pine nuts or walnuts over the top along with about 2 tablespoons light vinaigrette. Toss and enjoy! This keeps well if you are bringing it to work. Store it in the refrigerator.
Estimated: Carbohydrate 54 grams, Protein 21 grams, Fiber 10 grams
Turkey Avocado Wrap
Top a multigrain or low-carb tortilla, flatbread, or Naan bread with 1 tablespoon basil, sun-dried tomato pesto, or olive tapenade (available in jars). Top with a few slices of roasted turkey, 1 ounce reduced-fat provolone (or similar cheese), about 4 avocado slices, a few spinach leaves, and some tomato slices, if desired. Roll up and wrap in foil or plastic wrap, and chill until needed.
Estimated: Carbohydrate 30 grams, Protein 32 grams, Fiber 8 grams
