Diet Breakfasts

• plain yogurt with fruit preserves, granola
• whole-grain bread with peanut butter, fruit
• scrambled eggs with veg (spinach, arugula, broccoli), low-fat ricotta, whole-grain bread
• oatmeal with pears or apples, walnuts, a little sweetener and milk
• oatmeal with apricots, almonds, a little sweetener and milk
• egg sandwich with tomatoes and cheddar, ham or turkey sausage on whole-grain bread
• whole-grain french toast with fruit, ricotta
• whole-grain pancakes or waffles
• smoothie

pantry: sugar, apricot jam, granola, peanut butter, eggs, oatmeal, dried fruit (apricots, raisins, cranberries), whole milk, 1% milk, eggs, buttermilk, protein powder, frozen fruit for smoothies, cocoa powder, coffee, tea

shopping list: whole-grain bread, fruit (apples, pears, oranges, berries and stone fruit in season), spinach or arugula, low-fat ricotta, slicing tomatoes, ham or turkey sausage, bananas, basic4 cereal (for Peter), cheerios (for Maggie)

Open-Face Egg Muffins

• PAM Original No-Stick Cooking Spray
• 1 /2 cup (4 ounces) Egg Beaters
• 1 English muffins, split and toasted
• 1/2 medium tomato, cut into 2 slices
• 2 T. (1/2 ounce) shredded reduced-fat Cheddar cheese
• 1 /2 teaspoon chopped fresh chives

1. Preheat broiler. Spray medium nonstick skillet with cooking spray; heat over medium heat. Pour Egg Beaters into skillet. Cook until slightly set; stir. Cook an additional 6 minutes, or until Egg Beaters reach desired doneness, stirring occasionally.

2. Place muffin halves, cut sides up, on ungreased baking sheet. Top each with half of the scrambled Egg Beaters, 1 tomato slice and 1 tablespoon cheese. Broil 1 to 2 minutes, or until cheese is melted.

3. Sprinkle chives evenly over muffins.

Makes 2 servings

Amount per Serving: CALORIES 120; Total Fat 2.0 grams; Sodium 220 milligrams; Total Carbohydrate 15 grams; Dietary Fiber 0 grams; Sugars 1 grams; Proteins 10 grams; Vitamin A: 4%; Vitamin C: 8%; Iron: 6%; Calcium: 8%

from EggBeaters website

Stir-Fried Shrimp with Spicy Orange Sauce

• 1 1/2 pounds peeled and deveined large shrimp
• 1 tablespoon cornstarch
• 1/4 cup fresh orange juice
• 2 tablespoons low-sodium soy sauce
• 2 tablespoons honey
• 1 tablespoon rice wine vinegar
• 1 tablespoon chile paste with garlic (such as sambal oelek)
• 2 tablespoons canola oil
• 1 tablespoon minced peeled fresh ginger
• 3 garlic cloves, minced
• 1/3 cup chopped green onions

Place shrimp in a medium bowl. Sprinkle with cornstarch; toss well to coat. Set aside.

Combine juice, soy sauce, honey, vinegar, and chile paste, stirring with a whisk; set aside.

Heat canola oil in a large nonstick skillet over medium-high heat. Add minced ginger and garlic to pan; stir-fry for 15 seconds or until fragrant. Add shrimp mixture; stir-fry for 3 minutes. Add juice mixture and onions; cook 2 minutes or until sauce thickens and shrimp are done, stirring frequently. Serve immediately.

Wine note: Stir-Fried Shrimp with Spicy Orange Sauce needs a wine with a lot of bold fruit to go up against the "punch" of chiles, ginger, and garlic. My favorite choice, rosé, may be conventional, but wait until you taste a good one. Rosés are fruity (like many red wines) but cool and refreshing (like a white). Try Marqués de Cáceras Rosé 2006 from Rioja, Spain. It's a steal at $8.

4 servings (serving size: 3/4 cup)

Nutritional Information: CALORIES 301(30% from fat); FAT 10g (sat 1.1g,mono 4.6g,poly 3.2g); PROTEIN 35.3g; CHOLESTEROL 259mg; CALCIUM 103mg; SODIUM 621mg; FIBER 0.5g; IRON 4.4mg; CARBOHYDRATE 16.8g

from Cooking Light, AUGUST 2007

Broccoli Salad

• 4 cups broccoli florets (about 1 head)
• 1/4 cup thinly vertically sliced red onion
• 1/4 cup (1-inch-thick) slices red bell pepper
• 1/4 cup raisins
• 2 1/2 tablespoons sliced almonds, toasted
• 1/8 teaspoon salt
• 1/8 teaspoon freshly ground black pepper
• 1 center-cut bacon slice, cooked and crumbled (drained)
• 2 tablespoons white wine vinegar
• 2 tablespoons sugar
• 1 1/2 teaspoons olive oil

Blanch or steam broccoli for 3 minutes. Combine first 8 ingredients in a large bowl. Combine vinegar, sugar, and oil in a small bowl, stirring with a whisk to combine. Pour vinegar mixture over broccoli mixture; toss gently to coat.

Yield: 6 servings (serving size: about 3/4 cup)

Nutritional Information: CALORIES 84(32% from fat); FAT 3g (sat 0.4g,mono 1.9g,poly 0.6g); PROTEIN 2.6g; CHOLESTEROL 1mg; CALCIUM 35mg; SODIUM 84mg; FIBER 2.1g; IRON 0.6mg; CARBOHYDRATE 13.5g

from Cooking Light, AUGUST 2006

Black Beans with Exotic Fruit

• One 15-ounce can black beans, drained and rinsed (or 1 3/4 cups cooked black beans)
• 1/2 teaspoon minced garlic
• 2 tablespoons extra virgin olive oil
• 1/2 t ground cumin
• 2 T minced red onion
• 2 T fresh lemon juice or lime juice
• 1/3 cup chopped mango, lychee, or pineapple
• 1/4 cup chopped red bell pepper
• 1/4 t salt, or to taste
• cayenne

Yield: 3 servings

Per serving: 231 cals / 9g protein / 9g fat / 9g fiber

From Eat, Drink & Weigh Less, p 162

French Lentil Salad

• 1 cup dry French lentils
• 2 T. olive oil
• 1/2 t. salt
• 1 orange, peeled and sectioned
• 1/2 t. minced or crushed garlic
• 1 1/2 T. fresh lime juice
• 1 1/2 T. balsamic or cider vinegar
• 1 T. minced red onion
• 1/2 t. each grated orange and lime zest
• 1 T. dried currants
• 1/2 small carrot, shredded
• 1/4 cup minced bell pepper, red, yellow, or a combination
• 1-2 T. minced fresh herbs such as parsley, chives, and/or mint

Yield: 4 servings

per serving: 245 cals / 12 g protein / 7 g fat / 9 g fiber

from Eat, Drink & Weigh Less, p. 161

Whole Grain French Toast

• 3 large eggs
• 6 tablespoons low-fat milk
• 1/4 t. salt
• 1/4 t. cinnamon
• 1/4 t. vanilla extract
• 6 slices whole grain bread
• nonstick spray
• up to 3 teaspoons butter (optional), for frying

3 servings

per serving: 275 cals / 16 g protein / 5 g fat

from Eat, Drink & Weigh Less, p. 153

Scrambled Eggs with Vegetables and Cheese

• 2 large eggs
• salt
• freshly ground black pepper
• nonstick spray
• 1/2 teaspoon olive oil
• about 2 ounces vegetables
• 1 1/2 tablespoons shredded cheese (optional)
• 1/2 tsp butter

Use an 8-inch nonstick pan. Cook the vegetables first in the oil; then cook the eggs in the butter. Combine.

Variations:

• spinach with feta
• broccoli with cheddar
• mushrooms with scallions and swiss cheese
• artichoke hearts with red onion and parmesan
• peas, mints, and goat cheese
• zucchini, basil, scallions, feta, and garlic
• salsa with cheddar
• asparagus, Boursin, and basil
• mixed herbs, onions, and sharp cheese

Yield: 1 serving

Calories: about 250 with cheese, 200 without / Protein: 14-18 g / Fat: 13-16 g / Fiber: 1-2 g

see Eat, Drink & Weigh Less, p. 147-152