Buffalo Chicken Omelet

So I am slightly obsessed with Buffalo Chicken, and omelets are my go-to dinner option when I don't want to put in a bunch of effort.  So I had this idea for a Buffalo Chicken Omelet, and man was it on point.

 

 

 

 

Ingredients & Nutritional Information:

• 1 Egg

          Calories: 70, Fat: 5g, Carbs: 0g, Sugars: 0g, Protein: 6g

• 2 Egg Whites

          Calories: 34, Fat: 0.1g, Carbs: 0.5g, Sugars: 0g, Protein: 8g 

• 4 oz of Boneless Skinless Chicken Breast, Cooked & Shredded

          Calories: 110, Fat: 1.5g, Carbs: 0g, Sugars: 0g, Protein: 24g

• 2 TBS of Buffalo Sauce (Frank's Redhot)

         Calories: 10, Fat: 0g, Carbs: 0g, Sugars: 0g, Protein: 0g

• 2 TBS of Reduced Fat Cream Cheese, Softened

          Calories: 70, Fat: 6g, Carbs: 2g, Sugars: 2g, Protein: 2g

• 1/2 cup of Mixed Greens

          Calories: 5, Fat: 0g, Carbs: 1g, Sugars: 0.2g, Protein: 0.2g

• Cooking Spray

Entire Recipe: Calories: 299, Fat: 12.6g, Carbs: 3.5g, Sugars: 2.2g, Protein: 40.2g

*The ingredients can easily be multiplied for more servings.

Directions:

1. Combine shredded chicken, cream cheese & buffalo sauce.
2. Heat a frying pan on medium, and spray with cooking spray.
3. Beat egg & egg whites.  Pour mixture into pan.
4. Top one side of the egg with chicken mixture and then with the spring mix.
5. Fold omelet & flip. Continue to flip until it is cooked to your preference.

 

 

Huevos Rancheros & Skinny Tequila Cocktail

Happy Hump Day! I need tequila...

 

Ingredients & Nutritional Information:

• 1/2 a cup of Corn

       Calories: 60, Fat: 1.5g, Carbs: 9g, Sugars: 7g, Protein: 2g

• 1/4 a cup of Onion

       Calories: 16, Fat: 0g, Carbs: 3.2g, Sugars: 0g, Protein: 0.5g

• 1 serving of Jalapenos

       Calories: 5, Fat: 0g, Carbs: 1, Sugars: 0g, Protein, 0g

• 2 Mini Sweet Peppers, Sliced

       Calories: 17, Fat: 0g, Carbs: 3.3g, Sugars: 2g, Protein: 0.7

• 1/4 a cup of Diced Tomatoes with Green Chilies

       Calories: 10, Fat: 0g, Carbs: 2g, Sugars: 1g, Protein: 0.5g 

• 1/4 a cup of Enchilada Sauce (Casa Fiesta)

       Calories: 20, Fat: 0.5g, Carbs: 3g, Sugars: 0g, Protein: 0g

• 1 Egg

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

• 1 TBS Mashed Avocado

       Calories: 22, Fat: 2g, Carbs: 1g, Sugars: 0g, Protein: 0.5g

• 1/2 of a Flatbread (Joseph's Multigrain Flatbread)

       Calories: 45, Fat: 1.2g, Carbs: 6.5g, Sugars: 0.5g, Protein: 3.5g

• Cooking Spray

Entire Recipe: Calories: 273, Fat: 10.2g, Carbs: 29.6g, Sugars: 11.1g, Protein: 13.7g

*The ingredients can easily be multiplied for more servings.

For the Cocktail:

• 1.5 oz of Tequila (Camarena Silver)

       Calories: 96

• Sparkling Water, Pink Grapefruit
• Salted Rim & Garnish with a Lime

Directions:

1. Preheat oven to 350.
2. Lightly spray both sides of the flatbread.  Bake for 10 minutes, flipping over after 5.
3. Spray pan with cooking spray.  Sauté corn, onions, jalapenos, peppers, diced tomatoes, and enchilada sauce until well combined and fragrant.
4. Prepare an over easy egg.
5. Spread the mashed avocado on one side of the flatbread.
6. Top flatbread with the egg and then vegetable mixture.
7. Mix your cocktail & enjoy!

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.