Sweet Potato Hash with Fried Egg

     I actually died, left my body and floated to heaven when I took my first bite of breakfast this morning !!!  But really tho !!!  You have absolutely got to try this as soon as possible, and its Paleo friendly as well !!!  Not to mention, only 245 calories, 21g carbs and 11g protein !!!  Serious good stuff here people !!!  ;)

Ingredients~
Pam Butter
1 slice Turkey Bacon
1oz diced onion
1/2 teaspoon chopped jarred garlic
1/2 teaspoon coconut oil
4oz shredded Sweet Potato ( I used my Mandolin to shred my potato~make sure to use the hand guard if you value having 10 digits...I speak from experience)
Dash Chili Powder
Dash Cinnamon
Egg
Salt and Pepper to taste

     Spray skillet with Butter Pam and cook one slice Turkey Bacon, onion and garlic til Bacon is crispy.  Remove Bacon,( and keep onion in skillet) and crumble, set aside.  Add coconut oil to skillet, along with Sweet Potato shreds, and sprinkle with Chili Powder and Cinnamon.  Fry til crispy, then add lid to finish cooking potato til softened, stirring often.  When finished cooking, add potatoes to bowl, and spray the skillet with Pam Butter and add egg and cook thru, adding lid to finish steam cooking faster.  Season with Salt and Pepper.  Add egg on top of Sweet Potato Hash and crumble bacon on top of egg.  Prepare to float to heaven with your first bite, truly an experience !!!  Enjoy  ;)

Roasted Balsamic Asparagus

     Thank you to my wonderful friend, Karen, for sharing her fresh Asparagus from her garden !!!  I've never had any better tasting asparagus, it was simply divine !!!  So next time you have the chance to buddy up with someone who has a garden you should definitely do so !!!  ;)

Ingredients~
Fresh Asparagus, trimmed
Juice of half Lemon
Dash EVOO, to lightly coat
High Quality Balsamic for drizzling
Salt and Pepper to taste

     Coat trimmed Asparagus with EVOO and lay in foil lined cookie sheet. Drizzle with Balsamic and squeeze half lemon over top of Asparagus, then finish with Salt and Pepper.  Bake at 450 for 20 minutes!  Enjoy  ;)

Chicken Fettuccine Alfredo

     OH BOY OH BOY !!!  This is dynamite !!!  We all love love love Fettuccine Alfredo, but it is LOADED with fat and calories !!!  Try this lightened up version and see if you can even tell the difference, we sure couldn't !!!  This dish has 6 servings, and that includes 2oz of grilled Chicken Breast and 4-5 Asparagus Spears, all for 400 calories, 40g carbs and 29g protein.  I think that's pretty darn good for a bowl of oooey goooey cheese and pasta !!!  ;)

Ingredients~
12oz Grilled Chicken Breast, sliced
Roasted Asparagus ( roast at 450 for 20 min in foil lined pan after drizzling with EVOO, Balsamic Vinegar, half fresh lemon juice, salt and pepper)
1 Tablespoon EVOO
14oz diced yellow onion ( or medium-large onion)
Heaping teaspoon of chopped jarred garlic
8oz sliced mushrooms
5 drops Sriracha, or to taste
1 Tablespoon Butter
1/2 Tablespoon Lemon Zest
Juice from Half Lemon
2 teaspoons Flour
1 cup 2% milk
1 teaspoon Lite Salt, and more to taste
2 Tablespoons Greek or Lowfat Cream Cheese
3/4 cup shredded Parmesan
3 Tablespoons Fresh Chopped Parsley, for garnish
12oz Linguine or Fettuccine ( I use 100% Whole Wheat Pasta)
Pepper to taste

     Heat EVOO in skillet til hot and add onions, garlic and Sririacha to taste.  After golden brown ( may take 20 min) add mushrooms and cook thoroughly.  Add butter, lemon zest and juice of half lemon ( or juice to desired taste), stir and add flour, continue to whisk til combined. Add milk and salt and stir til thickened, about 3 minutes.  Add the Cream Cheese and Parmesan and stir til melted, add chopped Parsley now or wait and use it as garnish, or both!  Add Salt and Pepper to taste.
  Meanwhile, cook pasta al dente according to directions, reserve 1/4 cup of liquid before draining. After drained, pour pasta in large bowl.  Add excess 1/4 cup pasta water to sauce and stir, then pour over pasta.  Top with sliced grilled chicken, and asparagus spears.  Garnish with any additional Parmesan and Parsley as desired.  Enjoy !!!  You're going to LOVE it !!!  ;)

Chicken Parmesan with Tomato Chutney

     One of America's favorites is Chicken Parmesan, and rightfully so !!!  It's packed with flavor, but also packed with fat and calories !!!  So, what if you could have the flavor with less fat and calories !?  I think it would be worth a try, so I set out to do a make over and I'm kinda diggin' the results !!!  I hope you will like it too and want to give it a try !!!  The nutritional stats "ain't too bad neither" ...  for 3.2oz serving it has 170 calories, 13g carbs, and 21g protein ( and there is 5 servings in this recipe).

Ingredients~

16oz boneless skinless chicken tenders ( this should work out to 5 tenders)

16oz diced fresh Roma Tomato

8oz diced Yellow Onion

1 1/2 teaspoon chopped jarred garlic

Dash cayenne pepper

3/4 cup sliced fresh Mushrooms

3oz fresh shredded carrots

1 Tablespoon shredded Parmesan

1/2 cup Breadcrumbs seasoned with salt, pepper and garlic powder

2.5 Tablespoons shredded Mozzarella

2 teaspoons EVOO

1 teaspoon Date Sugar

1 teaspoon Lemon Juice

1 teaspoon salt, or to taste

Dash Italian Seasoning

Pam EVOO

Fresh Parsley for garnish

     Spray skillet with Pam EVOO and add mushrooms and 1/2 teaspoon garlic to hot skillet til cooked thoroughly, set aside.  Spray another large skillet with Pam EVOO and add 1 teaspoon EVOO, when hot add diced onion, heaping teaspoon garlic, and dash cayenne til browned ( may take 20 min).  When cooked, add carrots til softened, then add diced tomatoes, Date Sugar, Lemon Juice, teaspoon salt ( or more to taste)  and dash of Italian Seasoning. Simmer til cooked down to chutney consistency, keep warm or on low til ready for use.  Meanwhile, add chicken tenders to baggie with 1 teaspoon EVOO and coat chicken thoroughly.  Mix seasoned bread crumbs with 1 Tablespoon shredded Parmesan.  Roll tenders in bread crumbs and lay in Pam EVOO coated foil lined pan, and spray chicken tenders with Pam EVOO.  Bake at 450 for 20 minutes, then turn over and cook an additional 5 minutes.  Top with Tomato chutney, 1/2 Tablespoon Mozzarella for each tender, mushrooms and fresh parsley to garnish.  To balance out calories, I serve this with a mixed green salad with a low calorie Italian Dressing, such as Kraft Roasted Red Pepper that has about 40 calories per 2 Tablespoons!  Enjoy  ;)

Fresh Fruit Broccoli Slaw

     Hello Fruit Season !!!  So ready for the Summer Salads to begin, and today was no exception !!!  My sister, Gia, reminded me of this tried and true favorite and especially with grilled meat !!!  It worked out perfectly as we planned on having grilled chicken AND salmon today for lunch !!!  I beg the Hubs to grill a hefty amount of chicken and salmon on Sunday and then we have it on hand for salads all week, it works great for lunch as well !!!  I don't have the nutritional stats on this because you literally throw in what type of fruits you have on hand and enjoy together. I had some bananas that were getting ripe so I decided to make a dressing out of that, actually the riper the banana the sweeter the fruit.  So don't ever throw away  bananas with brown spots, those are the best! Also, you can slice them and freeze them for use later in making shakes and ice cream !!!  ;)

Ingredients for dressing~
1/4 cup Veganaise
Dash Lemon Juice
1 ripe banana
Dannon Greek Pineapple Light&Fit yogurt 5.3oz

     Blend all together in Magic Bullet and set aside.  I didn't add any sweetener to this as the banana has enough sugar already to cover that base.

Ingredients for salad~
12oz Broccoli Slaw pre made mix
grapes
diced apple
4 fresh cutie Halo Mandarin oranges, peeled and separated ( why use canned mandarin oranges when you can use fresh !?)
5-6 green onions diced
1/2 cup slivered almonds ( I think the slivered almonds spread the farthest calories wise vs whole almonds)
Fresh diced pineapple, optional

     Mix all together, add the dressing and stir.  Viola !!!  Enjoy  ;)

Roasted Strawberries with Greek Yogurt and Honey Toasted Oats

     Who doesn't LOVE parfaits !!!  Such a fun summer dessert !!!  With Berry season in full bloom, it's hard not to focus on fruit filled recipes !!!  Such is the case today with this WONDERFUL Roasted Strawberry piece of heaven !!!  The nutritional stats are pretty darn good too !!!  Using Dannon Greek Light&Fit yogurt you will have 238  calories, 34g carbs and 18g protein, if you decide to use Fage 2% Lowfat Greek Yogurt then you will have 308 calories, 34g carbs and 26g protein.  Of course, there is 5.3oz in the Dannons and 7oz in the Fage, so that's where the difference comes in.  I will say that 3 of us voted the Dannon Strawberry Greek Yogurt was the sweeter tasting when we experimented with both yogurts today, but I still like the creaminess and tartness of the Fage Yogurt.  It is a much heartier, higher protein lower carb yogurt~ and I kinda like the tang !!!  So its really up to your personal preference, try them both and decide for yourself !!!   ;)

Ingredients~
Greek Yogurt of your choice
1 cup sliced Strawberries
2 teaspoons Date Sugar
1 teaspoon P's Bees Honey ( contact Amy for purchase in the Wichita area for locally made Honey~316-200-0314)
Dash Cinnamon
Dash Paige's Handcrafted Vanilla
1/4 cup Oats
1/2 teaspoon Coconut Oil
Pam Butter

     Mix strawberries with 1 teaspoon Date Sugar and roast in parchment lined cookie sheet at 425 for 15 minutes, or til cooked and juices are beginning to form.  Set aside to cool.  Meanwhile, Spray skillet with Pam Butter and melt coconut oil,~ add oats, 1 teaspoon date sugar, cinnamon and vanilla and cook til oats are light brown and fragrant.  Remove from heat and stir 1 teaspoon honey, set aside.  Put a 1/3 of the yogurt in the bottom of the glass, top with a 1/3 of the strawberries, and repeat.  The last layer, do the yogurt, oats followed by the strawberries on top!  Enjoy  ;)

Denver Omelet Scramble

     Hello Sunday morning Scramble !!!  Why not scramble up some grub for breakfast !?  This is so easy and healthy and QUICK !!!  Throw in everything but the kitchen sink !!!  And this GIANT skillet can be had for 225 calories, 8.5g carbs, and 25g protein!!!  Eat this and you can guarantee to walk away FULL and SATISFIED !!!  ;)

Ingredients~
1/2 teaspoon EVOO
EVOO Pam
1/3 cup Yellow Onion
teaspoon chopped jarred Garlic
3-5 drops Sriracha, or more to desired taste
1/2 cup Mushrooms
1/2 cup Red Bell Pepper, divided in two
1/2 cup Green Bell Pepper, divided in two
1oz diced Ham
1/2 cup Egg Whites
2 Tablespoon shredded Cheddar
2 Tablespoon diced Roma Tomato
Salt and Pepper to taste

     Spray skillet with Pam EVOO and melt 1/2 teaspoon EVOO til hot and add diced onion, garlic ,and Sriracha til golden brown.  Add mushrooms til cooked thru.  Add 1/4 cup of each of the Bell Peppers and cook til crisp tender.  Add ham and egg whites and scramble til cooked thru. Season with salt and pepper if desired.  Top with remaining 1/4 cups of each of the Bell Peppers, cheddar and tomatoes.  Enjoy  ;)

Apple Dumpling

     Oooh la la ... I can't begin to tell you how FABULOUSO this turned out !!!  In fact, the Hubs said that you can't even tell it healthy, it tastes like the real thing !!!  I wouldn't even hesitate to serve this to others as a dessert, ...( I'm seriously thinking of having another one tomorrow... especially since I was so generous and split mine with my honey today !!!  :)  AND, did I mention that it only has 290 calories 23.5g carbs and 25gprotein !!! #TOTALWINNING

Ingredients~
1 Apple Pie Quest Bar
3/4 cup diced Fuji Apple
1/2 teaspoon Coconut Oil
Butter Pam
1 teaspoon Date Sugar ( LOVE LOVE LOVE this new stuff !!!  Thanks Michelle for the GREAT find !!! )
Dash Lemon Juice
Dash Cinnamon
Dash Vanilla
1/2 of a 5.3oz container of Yoplait Greek Apple Pie Yogurt

      Spray skillet with Butter Pam and melt coconut oil til hot, add diced apple, cinnamon, vanilla, lemon juice and sugar and cook til softened and lightly browned.  Meanwhile, heat the Quest bar for 15 sec in microwave, and pat into a circle on a silpat lined cookie tray.  Add most of the apples ( reserve a few for topping) and pinch edges together like a dumpling.  Bake at 400 for 5 minutes or until browned.  Top with yogurt and remaining apples.  Enjoy !!!  ;)  PS  Date Sugar only has 10 calories per teaspoon, 2.5g carbs and .5g fiber~ this is my new favorite sugar by far !!!  ;)

Caramelized Pineapple with Toasted Coconut Greek Yogurt

     This is so healthy and delicious you will feel like you are doing something naughty !!!  It really should be put in the dessert category for its decadent nature!!!  I just love adding heat to fruit and letting their own natural sugars caramelize, then adding the warm sugary fruit to yogurt makes me want to do back flips !!!  All this heaven can be eaten for 137 calories, 19.5g carbs, and 12g protein. My dutiful daughter, Chelsea, helped me experiment with 3 types of yogurt and we both felt the Dannon Greek Light&Fit Toasted Coconut was the best, although all were good.  Do a test trial and let me know what you think !!! ;)

Ingredients~
1/2 teaspoon Coconut Oil
Butter Pam
1/2 cup chopped Pineapple
Dash Cinnamon
Dash Vanilla
1 packet of Stevia
Dannon Greek Light&Fit Toasted Coconut yogurt, 5.3oz

     Spray skillet with Butter Pam and melt coconut oil til hot, add chopped pineapple, stevia, cinnamon and vanilla~ cook til browned and syrupy.  When browned and caramelized, pour over Toasted Coconut Greek Yogurt.  Enjoy  ;)

Fried Banana Pancake~Gluten Free

     My sister, Gia, has had many great ideas ... driving the family car through the neighbors front lawn when practicing her driving skills at 15 (when she wasn't suppose to) was not one of them... I digress, ... when discussing bananas and pancakes the other day, she told me about slicing bananas in pancake batter and I just had to try it !!!  She was soooo right !!!  To keep calories and carbs in check, half the 3oz banana goes in the batter and remaining half for topping.  Bananas are sweet enough to replace syrup.  It turned out AMAZING!!!  You must try this, ... it will put you in a better mood to tolerate the accidental tire marks across your hypothetical yard ...  ;)

Ingredients~
3oz banana, half the banana sliced, the other half diced
1/4 cup oats
1/4 cup egg whites
1/4 cup lowfat cottage cheese
Dash cinnamon
Dash Vanilla
Diced Strawberries, 2-3
Butter Pam

     Blend all ingredients except banana in Magic Bullet, pour in Butter Pam coated skillet and place banana slices in batter, cook til lightly browned.  Flip pancake and continue cooking to brown other side.  Top with diced banana and strawberries. Out of this world delicious, all for 227 calories, 31g carbs and 17g protein. Enjoy  ;)

Kale Oatmeal Egg Muffins~Gluten Free

      Kale is all the rage right now, and rightly so !!!  IT ROCKS !!!  It rocks even harder with eggs, cheese and oatmeal !!!  Not to mention, how cute are they in little muffin cups !!!  The other rockish thing is that they only have 50.5 calories per 1/4 cup batter, 3.71g carbs and 5g protein !!!  ROCK ON  ;)

Ingredients~
1 1/8 cup liquid Egg Whites
1/2 cup Skim Milk
Dash Cayenne Pepper to taste
Dash Italian Seasoning, at least 1/2 teaspoon
Dash Salt
Dash Pepper
1 cup chopped fresh Kale
1/2 cup chopped Red Bell Pepper
1 small-medium Shallot, about 1/4 cup
1/2 cup shredded Part-Skim Mozzarella Cheese
1/2 cup Oats ( gluten free is necessary)
Pam EVOO
Diced Roma Tomato

     Spray 12 muffin tin with Pam and preheat oven to 350.  Add to Magic Bullet~ egg whites, shallots, cayenne pepper, Italian Seasonings, Salt and Pepper and blend til frothy.  Then add milk and continue to blend in Magic Bullet.  Add to mixing bowl, then add Oats, Kale, Bell Pepper, and Cheese, stir well and add 1/4 cup per tin.  Bake 20-22 minutes, or til eggs are set.  Cool 5 minutes, remove from tins and serve warm. Garnish with diced tomato.  Enjoy !!!  ;)

Microwave Chips

     I am no salesman for Top Chips from Mastrad, ...BUT .... these turn out some AWESOME chips in the microwave !!!  My friend, Debby told me about this little number from Amazon and I couldn't get it soon enough !!! No fat, no oils, no salt ... of course, feel free to add a little lite salt after 3-4 minutes in the microwave, but they actually taste pretty great just plain, not to mention very crispy !!!  I experimented with Kale, Sweet Potato, White Potato, Apples, Turnips, Zucchinni and Yellow Squash. The possibilities are endless, and it comes with its own mandolin and microwave tray.  It was only 14.95 plus shipping, not a bad deal if Fat Free Chips are involved !!!  They sell spices as well if you are interested.  #SCORE

Chicken Taco Soup in the Crockpot

      We have come to the end of the cold weather ... knock on wood!!!  But, I had to get just one more crockpot meal in there before summer.  And chicken taco soup was just the ticket !!!  The nutritionals are pretty decent as well~ 205 calories per 1 1/4 cups, with 1.4g fat, 33.3g Carbs, 10g fiber, and 16.9g protein ;)

Ingredients~
1 chopped yellow onion
1 16oz can black beans
1 16oz can light red kidney beans
1 16oz can dark red kidney beans
1 8oz can tomato sauce
1 16oz can corn, with spices if possible like red peppers and chili's
3 14.5oz cans diced tomatoes with chilies ( or Mild Rotel)
1 packet taco seasoning
1 Tablespoon Cumin
1 Tablespoon Chili Powder
24oz boneless skinless chicken tenders
Shredded Cheddar Cheese for garnish
Avocado slices for garnish
Cilantro for garnish

     Combine beans, onion, corn, tomato sauce, cumin, chili powder and taco seasoning in a slow cooker.  Place chicken on top and cover.  Cook on low for 10 hours or on high for 6 hours.  Half hour before serving, remove chicken and shred.  Return chicken to slow cooker and stir in.  Top with a Tablespoon shredded cheddar cheese, avocado slice and cilantro if desired.  Enjoy  ;)

Supreme Pizza Egg Mug

     This is so scrumptious you will want this often and not only for breakfast !!!  Why not have pizza any time you wish !!!  All this delicious flavor for only 175 calories, 2g carbs, and 25.5g protein.  Pizza is not just for Friday nights anymore !!!  ;)

Ingredients~
1/2 cup liquid egg whites
10 slices Turkey Pepperoni
1 Tablespoon Meatless Soy Crumbles, thawed
1/4 cup diced green bell peppers
1 green onion, diced
3-5 sliced fresh mushrooms
2 Tablespoons diced tomatoes, I like the zesty red pepper flavor
Dash Italian seasonings
1 Tablespoon Mozzarella shredded cheese
Pam EVOO

     In small bowl, mix tomatoes and Italian seasonings, set aside.  Spray mug with Pam EVOO and add green peppers and mushroom, cook for one minute and drain any liquid.  Add eggs, soy crumbles and pepperoni and cook another minute and stir, cook another 30 seconds and stir til cooked thoroughly. Stir in tomato mixture and top with green onions and mozzarella.  Enjoy  ;)

Bananas Foster Greek Yogurt

     I can't believe how amazing this turned out !!!  AND, I found these darling mini bananas at Walmart, they were so adorable I just had to give them a try !!!  Also, they are the right amount for a nice single serving to keep the calories and carbs in check.   You will want to have this once a day and twice on Tuesdays !!!  Not only is this decadent tasting, it only has 137.5 calories, 18g carbs and 12.5g protein.  Thanks to my friend Holly for sharing this inspiration!  I love when things turn out so nicely !!!  Try this SOON !!!  ;)

Ingredients~
1 mini banana ( about 1.5oz peeled=37.5 calories )
1/2 teaspoon coconut oil
1 packet stevia
Dannon Greek Ligh&Fit Banana Cream yogurt 5.3oz
Dash Cinnamon
Dash Spray Butter
Dash Pam Butter

    Slice mini banana and mix with stevia packet in baggie til well coated.   Melt coconut oil in hot skillet that has been sprayed with Pam Butter flavor and lay sliced banana in hot oil til crisped light brown and flip over and crisp on other side til done, sprinkle with cinnamon and spray butter.  Pour over Banana Greek Yogurt and Enjoy the heck outta this !!!  ;)

    

One Pot Spaghetti

     OH MY GOSH !!!!  I think I died and went to heaven tonight when I ate this pasta !!!  This is the BEST pasta I have ever tasted, no exaggeration !!!  The best part is that it was all made in one pot with healthy ingredients !!!  Totally winning recipe, that I plan to use again and again !!!  I kept running across one pot spaghetti recipes and now I'm sorry I didn't experiment with this sooner !!!  Please give this a try as soon as possible !!!  :)

Ingredients~
12 oz Ronzoni Healthy Harvest 100% Whole Grain Thin Spaghetti ( 34g carbs and 9g protein/2oz dry)
16oz Meatless Soy Crumbles, thawed
1 can Zesty Red Pepper diced tomatoes with liquid
1 large yellow onion, diced
1 heaping Tablespoon chopped jarred garlic
Dash cayenne pepper to your taste
2 teaspoons dried Oregano OR fresh sprigs to desired taste ( I used fresh from my mothers garden)
2 large sprigs basil, chopped ( your grocery should sell fresh and I recommend using fresh over dried)
4 1/2 cups water
4 1/2 teaspoons LB Jamison Chicken Base
2 Tablespoons EVOO
Shaved Parmesan for garnish

     Place pasta, tomatoes, onion, garlic and basil in large stock pot.  Pour in water and chicken base. Sprinkle with cayenne pepper to desired taste and add oregano as well.  Drizzle the top with EVOO.  Cover pot and bring to a boil.  Reduce to a low simmer and keep covered and cook for about 10 minutes, stirring every 2 minutes.  Cook until almost all liquid has evaporated, leaving an inch or so at most.  I pretty much cooked until the liquid all evaporated. Stir in heated Meatless Soy Crumbles. Season to taste with salt and pepper and Parmesan as desired.  You will not be sorry with this dish, it is really outta this world delish !!!  Enjoy  ;)    PS  the clean up is awesome too  ;)  PSS I used fresh oregano and basil for this recipe from my moms herb garden and I think that really gave it that extra special wonderful flavor.

Strawberry Cheesecake Danish

     IF you haven't signed up to follow Quest Nutrition on Facebook, I highly suggest you do that !!!  They have all kinds of great recipes to try, and they are good for you ( of course I always end up changing the original recipe a bit, it would be strange if I didn't) !!!  You feel like you are cheating every time you eat a Quest Bar, let alone make one of these wonderful recipes with them.  This only has 3 ingredients, and I found this to be extremely delicious !!!  I hope you give it a try, especially because there are only 196 calories, 8.5g carbs and 22g protein.  ;)

Ingredients~
1 Strawberry Cheesecake Quest Bar
1 Tablespoon Lowfat Cottage Cheese
1/2 cup diced fresh Strawberries

     Microwave unwrapped bar for 15 seconds on surface that is easily transferrable, and pat out into large rectangle on Silpat lined cookie sheet.  Add 1 Tablespoon drained cottage cheese down the center and top with 1/4 cup of diced Strawberries.  Add slits down eat side and fold to meet one another.  Bake in 400 degree oven for 6-8 minutes or until beginning to brown.  Remove and cool, then add remaining Berries.  Enjoy  ;)

Ham and Cheese Egg Mug

     I am finding all kinds of things to do with the Easter leftovers !!!  Lucky me !!!  And Ham is one thing on the list that had to be put to good use!!!  Did you know that for an ounce of Ham there is only 31 calories and 5g of protein, ... that ain't bad !!!  So for this mug, you will have 160-175 calories, 1-3g carbs and 23-25g protein.  Not too shabby and tons of great flavor  ;)

Ingredients~
small handful of petite carrots finely diced
1/2 cup baby spinach leaves, torn up
1/2 cup liquid egg whites
1oz diced ham
small handful of diced green onions
1/2oz provel cheese, diced or shredded
3 drop Sriracha, or more to taste
EVOO Pam

     Spray Pam into mug, add carrots and cook for 1 minutes or until softened.  Add spinach leaves and cook another 30 seconds, add egg whites and Sriracha and stir, cook for another minute and stir.  Cook another 30 seconds or until set.  Add cheese and green onions and stir.  Enjoy  ;)

Sweet Potato Pancakes with Carmelized Apple Syrup~Gluten Free

     Luckily today was Easter and we had baked Sweet Potatoes, ... and we had LEFTOVER Sweet Potatoes as well !!!  ;)  .... Soooooo, what's a girl to do but talk to her sister about how to create wonderful Sweet Potato Pancakes with the left overs !!!  I couldn't get to the kitchen fast enough to experiment with this dreamy new idea for breakfast !!!  And as fate would have it, the results were phenomenal !!!!  So I'm hoping you had left over Sweet Potatoes as well and can whip up a batch of these babies by sun rise !!!  ;)

Ingredients~
8oz skinless baked sweet potato
1 cup oats~ gluten free if necessary ( that's what I used in this recipe)
1/2 cup liquid egg whites
1/2 cup lowfat cottage cheese
1 teaspoon baking powder
1 heaping teaspoon cinnamon
1 Tablespoon Paige's Handcrafted Vanilla
1/4 teaspoon salt
Butter Pam

     Blend all ingredients in blender, let sit for 10-15 minutes to thicken and drop by 1/4 cup in Butter Pam coated hot skillet.  Flip half way thru cooking and cook on the other side til cooked thru.  Each 1/4 cup has 80 calories, 11g carbs, and 5g protein.  Top with Carmelized Apple Syrup!!!  Enjoy  ;)

Ingredients in Syrup
1 medium~large Fuji Apple
1 teaspoon coconut oil
1 Tablespoon Pure Maple Syrup
Dash Cinnamon
Dash Paige's Handcrafted Vanilla

      Dice apple into fine pieces, and add to skillet with melted and heated coconut oil.  After starts to simmer, add cinnamon, vanilla and syrup til softened and carmelized.  Enjoy  ;)

Paige's Green Beans

     I gotta give props to my momma, I got this inspiration from my growing up years watching her make Sunday dinner!  I have changed it a little bit, but regardless, it takes me straight back to my childhood every time I make these.  It is a great side dish for a crowd and you can cook up a big batch and they will be every ones favorite !!!  ;)

Ingredients~
Fresh green beans ( I used 2 pounds)
6 cups water
2 Tablespoons LB Jamison Chicken Base
Large Yellow Onion, diced
6 slices Maple Cured Bacon, or pick your favorite sugar cured bacon

     Bring water and chicken base to boil, add green beans, bacon and onion~ turn to low and continue to simmer off liquid. It takes 3 or 4 hours, stirring often.  These take some planning, but are well worth the outcome !!! If you don't have access to fresh green beans, then use the largest can that feeds 24 and omit the extra water and chicken base. Enjoy  ;)

Apple Oatmeal Pancakes~Gluten Free

     I am so sad that you cant take a bite out of your screen to see how dang delicious these pancakes are !!!  I mean to tell you, they were FANTASTIC !!!  I'm not exaggerating either !!!  Definitely put these on your list to try out !!!  For a 1/4 cup of the batter they are 90 calories, 15g carbs and 5g protein.  The Hubs chose to add syrup, BUT they are so wonderful and filled with natural sweetness that I ate one plain, and just experimented with a little spray butter and diced strawberries with stevia.  Actually, I think eating it plain was simply divine, and it didn't need any topper !!!  I really hope you will give this a try  ;)  PS  If you like it plain like I do, then they become very portable for on the go, or add a little peanut butter and you have a perfect breakfast as you are dashing out the door !!!  Make a batch and freeze the left overs!!!

Ingredients~
1 cup Gluten Free Oats
1 teaspoon baking powder
1/4 teaspoon light salt
1 heaping teaspoon cinnamon
1~ 8oz Fuji apple, cored and diced
1/2 cup lowfat cottage cheese
1 Tablespoon Paige's Handcrafted Vanilla
1 Tablespoon P's Bees Honey ( contact Amy for purchase ~ 316-200-0314)
1/2 liquid egg whites

     Mix all ingredients in Blender, a Vitamix works great.  Let sit for 10-15 minutes to thicken up.  Meanwhile spray skillet with Pam and drop 1/4 cup batter on hot skillet, flip when set to lightly brown the other side.  Serve with syrup or plain, plenty sweet with its own natural sugars !!!  Words can't explain how good these are !!!  Enjoy  ;)

    

Egg Salad

     If you like the idea of eating a hearty high protein salad for around 200 calories and over 15 grams of protein and off the charts fiber, then this delish salad is for you !!!  This could not be more simple !!!  I always have a HUGE bowl of mixed salad on hand in the frig for quick lunches and dinners during the week, including~ Romaine, Baby Spinach, Kale, Green Onion, Cilantro and Baby Carrots and sometimes Bell Peppers.  This combination stays nice all week and never wilts or gets wet.  This is a terrific organization tip to keep your healthy eating habits in check when hunger strikes !!! So, don't let another week go by with out having a pre made salad on hand, and see how many times you reach for salad when it is ready and waiting for healthy consumption !!!  ;)

Ingredients~
Plate full of salad ( and yes, I eat an entire plate full of salad at a time)
1/2 cup egg whites
1 Tablespoon Light Ranch
1 Tablespoon Fat Free Catalina
Salt and Pepper to taste
Pam EVOO

     Fill your dinner plate with salad and set aside.  Meanwhile, spray skillet with EVOO and add egg whites, salt and pepper til cooked thoroughly, flipping half way thru cooking.  Top salad with cooked egg white and drizzle with Ranch and Catalina.  Enjoy the unique hot egg on top of the cool salad greens, with the wonderful mix of Ranch and Catalina~ you will be surprised at the excellent flavor combination and will want to enjoy this often !!!  ;)

Grilled Honey Mustard Chicken

     If you love the grill, you will love this simple and flavorful basting sauce!  I am no griller, but I have it covered by being married to the GRILL MASTER !!!  ( I ain't no fool)...  This Honey Mustard is so easy to throw together, and I think the left over sauce will be wonderful in salads as well.  For 1 Tablespoon there are only 28 calories, 1g fat and 6g carbs, with a trace of protein.  Not too bad for a dressing or basting sauce.  Give it a try and see what you think!

Ingredients~
1/2 cup Dijon Mustard
1/4 cup P's Bees Honey ( if you want some of this delicious Honey then call Amy at 316-2--0314)
1/4 cup Rice Vinegar
Boneless Skinless Chicken Thighs

     Whisk together and chill till ready to serve.  Then turn the sauce over to the Griller to add the Honey Mustard during grilling as well as adding a little as a topping after done cooking.  Very very good !!!  I served these with Kale Chips and Baked Sweet Potatoes~ Enjoy  ;)