One pound of lean ground turkey will make four servings and these are great with an egg and low fat cheese as a breakfast on a bun on the run.
Ingredients
- 4 oz ground turkey
- one egg white
- half tsp. ground sage
- fresh ground pepper
- dash of soy sauce
- 1 tbsp. water
Directions
1.Mix all ingredients in a bowl.
2. Form into hamburger patty.
3. In a nonstick skillet add some Pam. Fry patty, browning on both sides.
4. When nearly cooked, add a tablespoon of water, cover, and cook a minute or two more on low heat to cook through.
Tastes like breakfast sausage but without all the fat! Enjoy with your favorite carb (1 portion) for a complete meal.
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4 servings, adjust per individual
3 cups Orieda O’Brien frozen hashbrown potatoes
12 egg whites or 1 1/2 cup egg beaters
option for a man: 4 whole eggs
1 can Rotelle tomatoes
fresh baby spinach
1/2 cup fat-free or low fat shredded cheese
Preheat oven to 350 degrees. Spray 9 x 9 baking dish with vegetable spray, lightly! Mix all eggs and tomatoes together, set to side. Layer potatoes,1/2 egg/ tomato mixture. Bake uncovered for 1 hour, remove and lightly sprinkle cheese over the top and bake another 5 minutes.
Optional Ingredients: Thoroughly rinsed pinto beans, mushrooms, seasonings such as chili powder, salt and pepper. Experiment with the different flavors of egg beaters and Rotelle tomatoes! This recipe is a favorite of mine, many of you may see me eat this daily!
Nutrition Facts
- 157 calories
- 15g protein
- 17.5g carbohydrates
- 3g fat
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2 servings of 3 muffins
1/3 cup oatmeal
1/3 cup non-fat powdered milk
1/8 tsp. baking soda
1 tsp. cinnamon
1 tsp. vanilla
2 packets sweetner (I use spenda)
4 egg whites + 1 whole egg
1 scoop protein powder
1/2 cup applesauce
Mix all ingredients together and bake at 350 degrees for a half hour. Make the night before, and its great on the go!
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Prepared by Lisa Wright, CFT-LCI
6 egg whites
1 whole eggs
1 cup quick oats
1 Tbsp. cinnamon
1/2 cup chopped fresh or dried fruit ( strawberries, blueberries, or rasins work well)
3 packets of Splenda or other sweetener
Nonstick cooking spray
Combine all ingredients except cooking spray and fruit in a blender. Spray a medium non-stick skillet with cooking spray and heat to medium-high. When the pan is hot, Pour in half the batter. Cook on one side until the edges look done and batter bubbles in the middle, approximately three minutes. Then flip pancake and cook until no longer runny inside. Cook remaining batter the same way. Eat hot or at room temperature. Store in refrigerator in large resealable plastic bags or plastic wrap.
Makes one serving (two large pancakes or four small)
Nutrition per serving:
- 290 calories
- 23 g protein
- 34 g carbohydrate
- 8 g fat
- 5 g fiber
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Lisa Wright
This easy to prepare breakfast recipe was my post cycling breakfast one Sunday morning. This is a Bill Philip’s Eating for Life recipe on page 236-37. You can also watch how I prepare this breakfast!
Ingredients
- 3 Strips Lean Turkey Bacon
- 1 Whole Wheat English Muffin
- 2 Thick Slices of Tomato
- 2 slices Reduced-Fat Cheese
Preparation
- Preheat oven to 400 degree’s.
- Cook turkey bacon according to its package directions.
- Place the whole-wheat English muffin halves face up on a backing sheet. Top each with a slice of tomato, cheese and top with three “half slices” of cooked bacon.
- Place in the oven and bake for 3 to 5 minutes, until cheese is melted and bubbly. Serve and enjoy!
Need a quicker alternative? Another OK alternative that is super easy and fast are the Jimmy Dean, D-lights-TURKEY SAUSAGE MUFFINS that can be found in the freezer section of your supermarket. 1 min. in your microwave and out the door you go!
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