Breakfast Burrito

Happy Labor Day!
At only 217 calories, this breakfast burrito is packed full of veggies & protein.  I served mine with fresh salsa for dipping.

Ingredients & Nutritional Information:

• 2 slices of Ham (Hormel Natural Choice Smoked Deli Ham)

          Calories: 30, Fat: 0.8g, Carbs: 0.5g, Sugars: 0.5g, Protein: 5g

• 1 Flatbread (Joseph's Multigrain Flatbread)

          Calories: 90, Fat: 2.4g, Carbs: 13g, Sugars: 1g, Protein: 7g

• 1/4 of a Bell Pepper, sliced

          Calories: 6, Fat: 0.1g, Carbs: 1.4g, Sugars: 0.7g, Protein: 0.2g

• 2 TBS of Red Onion, diced

          Calories: 8, Fat: 0g, Carbs: 2g, Sugars: 0.9g, Protein: 0.2g

• 2 Egg Whites

          Calories: 34, Fat: 0.1g, Carbs: 0.5g, Sugars: 0.5g, Protein: 8g

• 10 Jalapeño Slices

          Calories: 2, Fat: 0g, Carbs: 0.5g, Sugars: 0g, Protein: 0g

• 1/4 cup of Spring Mix

          Calories: 1, Fat: 0g, Carbs: 0g, Sugars: 0g, Protein: 0g

• 3 Cherry Tomatoes, diced

          Calories: 6, Fat: 0g, Carbs: 0g, Sugars: 0.7g, Protein: 0g

• 1/8 of a cup of Shredded Mexican Blend Cheese

          Calories: 40, Fat: 3g, Carbs: 0.5g, Sugars: 0g, Protein: 3.5g

• Cooking Spray

Entire Recipe: Calories: 217, Fat: 6.4g, Carbs: 18.4g, Sugars: 4.3g, Protein: 23.9g

*The ingredients can easily be multiplied for more servings.

Directions:

1. Heat a frying pan to medium and mist with cooking spray.
2. Beat the egg whites and fry until fully cooked.
3. Top the flat bread with ham, egg, pepper, onion, tomato, jalapeños, cheese, and then the spring mix.
4. Fold the flatbread into a burrito.  Make sure to fold the ends before rolling to insure that the burrito stays together.
5. Wash and reheat the frying pan to medium.  Once the pan is hot mist with cooking spray.
6. Place the burrito in the pan and press firmly with a spatula.
7. Continue to heat and flip until browned on both sides.
8. Remove from heat & slice in half.

Guilt-Free Eggs Benedict

Eggs Benedict is hands down one of my favorite meals.  Between the butter, egg yolks, and pork, a traditional Benedict typically contains around 700 calories, 35g of fat, 55g of carbs, and 434mg of cholesterol.  I wanted to create a healthier guilt free version, and this is the product.  I prefer an over easy egg, but you can absolutely poach it instead.  If you're not a fan of Greek yogurt, sub in your favorite Buffalo sauce.  I actually prefer the spicier version!

Ingredients & Nutritional Information:

• 1 English Muffin (Thomas' Light Multigrain)

          Calories: 100, Fat: 1g, Carbs: 26g, Sugars: 1g, Protein: 5g

• 2 slices of Ham (Hormel's Smoked Deli Ham)

          Calories: 30, Fat: 0.8g, Carbs: 0.5g, Sugars: 0.6g, Protein: 5g

• 1 Egg

          Calories: 78, Fat: 5g, Carbs: 0.6g, Sugars: 0.6g, Protein: 6g

• 1 Laughing Cow Wedge (Light Creamy Swiss)

          Calories: 35, Fat: 1.5g, Carbs: 1g, Sugars: 1g, Protein: 2g

For the sauce (optional):

• 3 TBS of Nonfat Greek Yogurt, Plain

          Calories: 24, Fat: 0g, Carbs: 0.6g, Sugars: 1.8g, Protein: 4.2g

• 2 TSP of Fresh Lemon Juice

          Calories: 6, Fat: 0g, Carbs: 2g, Sugars: 0.6g, Protein: 0.1g

• 1 TBS of Spicy Brown Mustard
• Cayenne Pepper & Sea Salt to Taste

Entire Recipe: Calories: 273, Fat: 8.3g, Carbs: 30.7g, Sugars: 5.6g, Protein: 22.3g

*The ingredients can easily be multiplied for more servings.

Directions:

1. Whisk together the spicy brown mustard & Greek yogurt.  Once combined, add the lemon juice, cayenne pepper & sea salt.  Set aside.
2. Toast the English muffin.
3. While toasting, prepare an over easy egg.
4. Top the English muffin with Laughing Cow, ham, egg, and toast for another couple minutes.
5. Microwave the sauce for 30 seconds, stirring after 15.
6. Top the Benedict with sauce & season to taste.

Strawberry "French Toast"

Charleston + Sunday = Brunch

Brunch is probably my favorite meal.  Sweet or savory - I don't discriminate.  Most brunch recipes are far from healthy, which is why I created this play on a classic - Strawberry French Toast.

Ingredients & Nutritional Information:

• 1 Flatbread (Joseph's Multigrain Flatbread)

          Calories: 90, Fat: 2.5g, Carbs: 13g, Sugars: 1g, Protein: 7g

• 1 cup of Sliced Strawberries

          Calories: 50, Fat: 0.5g, Carbs: 13g, Sugars: 8g, Protein: 1g

• 1 Egg White

          Calories: 17, Fat: 0.1g, Carbs: 0.2g, Sugars: 0.2g, Protein: 3.6g

• 1/4 a cup of Sugar Free Maple Syrup (Vermont's)

          Calories: 15, Fat: 0g, Carbs: 5g, Sugars: 0g, Protein: 0g

• 1 TBS Unsweetened Almond Milk (Almond Breeze, Original)

          Calories: 2, Fat: 0.2g, Carbs: 0.1g, Sugars: 0g, Protein: 0.1g

• 1 TSP Cinnamon

          Calories: 6, Fat: 0g, Carbs: 2g, Sugars: 0g, Protein: 0g

• Cooking Spray

Entire Recipe: Calories: 180, Fat: 3.3g, Carbs: 33.3g, Sugars: 9.2g, Protein: 11.7g

*The ingredients can easily be multiplied for more servings.

Directions:

1. Heat frying pan to medium.
2. Beat egg white, almond milk, and half the cinnamon until well combined.
3. Cut flatbread into four squares.
4. Pour egg mixture on to a plate.
5. Spray pan with cooking spray.
6. Generously dip the pieces of flatbread into the egg mixture to coat both sides.
7. Place the pieces in the sauce pan two at a time.  Flipping until lightly brown on each side.
8. Top flat bread pieces with syrup, strawberries, and the remaining cinnamon.

Review: Quest Nutrition Bars

A couple week's ago I was looking at the nutrition information on my morning protein bar and was shocked by the amount of sugar it had in it.  I was on a mission to find a new go-to breakfast bar.  I did some research, read a lot of reviews, and decided to give Quest Nutrition a try.  Naturally, I bought one of just about every flavor GNC had in stock, and here are my thoughts...

12. Coconut Cashew

Calories: 170, Fat: 6g, Carbs: 25g, Sugar: 1g, Protein: 20g

Mehhh. I am not a fan.

12. Chocolate Brownie

Calories: 170, Fat: 6g, Carbs: 24g, Sugar: 1g, Protein: 20g

I probably would have been completely satisfied with this bar if I would not have had the others. It wasn't bad, but very one-note.

11. Strawberry Cheesecake

Calories: 160, Fat: 4.5, Carbs: 26g, Sugars: 2g, Protein: 20g

This is the flavor I was most excited to try.  Maybe my expectations were too high, but I didn't really get any cheesecake flavor.  It was all strawberry.

10. Chocolate Peanut Butter

Calories: 160, Fat: 5g,  Carbs: 25g, Sugars: 2g, Protein: 20g

This was the first bar I tried.  It was good, but I wasn't wowed.

9. White Chocolate Raspberry

Calories: 190, Fat: 8g, Carbs: 23g, Sugars: 1g, Protein: 20g

White chocolate is my weakness, so I was ready to be blown away.  This bar is good, but it  just couldn't compete with some of the other flavors.

8. Lemon Cream Pie

Calories: 160, Fat: 5g, Carbs: 26g, Sugars: 1g, Protein: 20g

This is where ranking got a little tricky.  This bar was very good.  Light and citrusy!

7. Banana Nut Muffin

Calories: 170, Fat: 5g, Carbs: 25g, Sugars: 2g, Protein: 20g

The name says it all.  Banana. Nut. Muffin.  It is delicious!

6. Cinnamon Roll

Calories: 170, Fat: 6g, Carbs: 25g, Sugars: 1g, Protein: 20g

I am a sucker for anything cinnamon, and this bar did not disappoint.

5. Apple Pie

Calories: 180, Fat: 5g, Carbs: 25g, Sugars: 4g, Protein 20g

This bar and Cinnamon Roll are very similar.  The chunks of apple in this bar give it the edge.

4. Vanilla Almond Crunch

Calories: 190, Fat: 8g, Carbs: 21g, Sugars: 1g, Protein 20g

I really liked this bar.  It reminded me of a white chocolate macadamia cookie!

3. Double Chocolate Chunk

Calories: 160, Fat: 6g, Carbs: 25g, Sugars 1g, Protein: 20g

To be honest, I didn't even want to buy this one, but I got one free so I gave it a shot.  Boy am I glad I did.  It definitely fulfills the chocolate cravings!

2. Chocolate Chip Cookie Dough

Calories: 190, Fat: 8g, Carbs: 21g, Sugar: 1g, Protein: 21g

It's like eating raw cookie dough.  I don't know how they do it...

AND THE WINNER IS...

1. Cookies & Cream

Calories: 180, Fat: 7g, Carbs: 22g, Sugars: 1g, Protein: 21g

HOLY COOKIES & CREAM.  This bar is sinfully good. Go get one. Now.

Overall, I was so impressed with this brand.  They have so many flavors that I can't see myself getting bored.  I have heard that you can even use them to bake cookies and other desserts.  I'll definitely be trying that out soon, so stay tuned!

Does anyone else eat Quest Bars?  What's your favorite flavor?