A souffle may take a little extra work, but your family and guests will be so impressed by it’s “grand” appearance that it will be worth the effort!

1 cup skim milk

3 tablespoons flour

1 small onion

2 whole cloves

1 bay leaf

1/4 teaspoon ground sage

1/4 teaspoon papika

1/4 teaspoon hot pepper sauce (or chile oil, etc)

1/4 teaspoon salt

1/8 teaspoon nutmeg

2 large eggs (separated), plus 3 additional large egg whites

3/4 cup finely chopped cooked turkey (I have used cooked ground turkey also)

1/2 cup finely chopped spinach (no need to cook it first, I just put the fresh spinach in a food processor and add it right in)

Preheat the oven to 400 degrees.

In a medium sauce pan over low heat, whisk the milk into the flour until well combined. Stick the whole cloves into the onion (no need to chop the onion, just cut off the ends and peel the skin off first). Add the onion and the bay leaf to the pan. Cook, stirring constantly, until the mixture is very thick (about 5 minutes). Remove the pan from the heat and discard the onion, cloves, and bay leaf. Still off of the heat, stir in the sage, paprika, red pepper sauce, salt, and nutmeg; set pan aside.

In a large bowl whisk the egg yolks until blended and uniform. Stir a small amount (about a heaping tablespoon) of the hot flour/milk mixture into the egg yolks, then pour the egg mixture into the saucepan along with the milk and flour. Stir in the turkey and spinach.

Using a handheld electric mixer, beat the egg whites until stiff, then gently fold them into the turkey-spinach mixture (make sure to FOLD them in, and don’t overmix or the souffle will “fall”).

Lightly spray a 1 1/2 quart dish with nonstick cooking spray; Pour the mixture into the dish and bake, uncovered, for 25 minutes (or until puffy and golden). Serve immediately.

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Makes 4 servings. Per serving: 138 calories, 5 g total fat, 1 g saturated fat, 0 g trans fat, 9 g carbohydrates, 2 g fiber, 0 g added sugar, 17 g protein, 279 mg sodium, 118 mg cholesterol.

This dish serves as both a fantastic brunch, and a quick and easy dinner on those nights when you want something fast, hearty, warm and delicious!

I love to make this frittata as a brunch centerpiece and serve it with whole grain toast, assorted mini-muffins, fresh fruit, and turkey sausage or hash patties. For dinner, it goes great with a fresh mixed salad and garlic bread.

This dish is so flavorful and satisfying that it always receives rave reviews! If you are not a fan of zucchini, feel free to substitute any other veggies that you would prefer. I have made it with crumbled turkey bacon, broccoli, peppers, onion, and cheddar cheese with great results – so be sure to play around with recipe for some yummy variations!!

1/2 tablespoon extra virgin olive oil

6 green onions (scallions), including the tops, finely chopped

2 garlic cloves, minced or pressed

1 large zucchini, cut into thin rounds

1 can (about 15-16 ounces) low-sodium chopped tomatoes, drained

1/4 teaspoon each dried basil and dried thyme

1/8 teaspoon black pepper

1 large whole egg

3 additional egg whites

1 cup low fat (skim) shredded mozzarella cheese

Preheat the oven to 350 degrees. In a large, nonstick skillet with an oven-proof handle, heat the olive oil over medium heat for about 1 minute. Once the oil is hot, add the green onions and cook (uncovered) for about 5 minutes until soft. Add the garlic, zucchini, tomatoes, basil, thyme, and black pepper and cook, covered, until the zucchini is just tender (about 3 minutes).

Today was one of those mornings when I had be out of the house really early, so my morning was pretty rushed. But there is no way, even though I was “short on time”, that I was going to give up my favorite meal of the day. The inspiration for these breakfast sandwiches came purely from necessity – and I’m sure that all of you busy moms out there know exactly what I’m talking about (who hasn’t had a hectic and crazy morning trying to get the kids ready for school, your husband ready for work, and yourself out the door all at the same time!!!)

The very best part about this recipe (aside from the fact that it is super fast and easy) is that the kids can make these themselves!!! You can even get everything ready the night before- measure out the egg whites into individual covered containers and keep them in the fridge. The next morning, all the kids have to do is put a slice of bacon in the bottom of a bowl, shake the container to mix up the egg whites, pour it over the bacon slice, and pop it in the microwave!! That right – the microwave!! No wonder they call necessity the “mother of invention” – she probably didn’t have time to cook a full breakfast spread either!!

Now I know that nothing compares to a homecooked, relaxing breakfast, but for those days when that just isn’t feasible, this is a great alternative!

4 whole wheat English muffins

4 slices low fat, reduced sodium Canadian bacon

12 egg whites

Salt and pepper to taste

4 slices reduced fat cheddar cheese

Place the English muffins in a toaster or toaster oven and toast to desired “brown-ness”.
In a microwave safe bowl, (with a base roughly the same size as the English muffin) place 1 slice of the Canadian bacon and 3 egg whites; season with salt and pepper. Loosely cover the bowl with plastic wrap. Microwave on high for 1 minute, then remove the bowl from the microwave and gently stir the egg whites with the tines of a fork. Microwave for an additional 30-45 seconds. Remove the bowl and immediately place a slice of the cheddar cheese on top of the hot egg whites. Use a spatula (or just “slide” out of the bowl) onto the toasted English muffin. Repeat the process with the remaining ingredients (to make a total of 4 breakfast sandwiches).

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Makes 4 Sandwiches. Per sandwich: 269 calories, 5 g total fat, 1.5 g saturated fat, 0 g trans fat, 24 g carbohydrates, 2 g fiber, 0 g sugar, 26.5 g protein, 127 mg sodium (will vary depending on the brand of bacon used), 12 mg cholesterol (egg whites contain NO cholesterol, so this number will vary based only on how much cholesterol is in the varying brands of bacon, cheese and/or muffins)

This breakfast burrito is a great “make and take” meal for those busy mornings when you just can’t seem to get moving on time. If you wrap one end in a paper towel, you can eat it on your commute without making a mess (or hand one to the kids as they’re heading out the door for the school bus). Now I am definitely an advocate for sitting down and enjoying a nice healthy breakfast, but let’s face it – some mornings, it just isn’t possible. When those days strike, you don’t have to stop at the doughnut shop or fast food drive-thru; this healthy breakfast can be whipped up quickly, and will still have you getting to the office on time without denying yourself the benefits of a healthy, low calorie, nutritious breakfast. When enjoying this at home, place the salsa on top for a nice presentation – but if you’re taking it on the road, wrap it inside the tortilla so that you don’t arrive at the office “wearing” your breakfast!

Note: If you’re really in a rush, skip the homemade salsa and use a quality low sodium store bought salsa instead.

2 eggs

4 egg whites

salt and black pepper, to taste

1/2 teaspoon extra-virgin olive oil

4 whole wheat tortillas

1/2 cup reduced fat shredded cheddar cheese

For the Salsa Verde:

1 (13-ounce) can tomatillos (or 6 medium tomatillos, or plum tomatoes cut into quarters)

1 small jalapeno, chopped

1/2 cup loosely packed cilantro leaves

juice 1/2 lime

1/8 cup water

1/4 teaspoon coarse salt

Whisk the eggs and egg whites together well and then season with salt and pepper. Heat the olive oil in a nonstick pan over medium heat. Add the eggs and let them cook for 1-2 minutes (or until just barely set.) Using a spatula, gently stir until eggs are just cooked.

For the salsa: Place all ingredients in food processor or blender and pulse until smooth. You may need to add up to additional 1/8 cup water to thin the sauce to your desired consistency.

Heat tortillas for about 30-45 seconds in the microwave. Distribute the scrambled eggs evenly among tortillas and top with the salsa and cheese.

Makes 4 Servings. Per Serving: 311 calories, 8 g total fat, 2 g saturated fat, 0 g trans fat, 36 g carbohydrates, 5 g fiber, 0 g added sugar, 20 g protein, 112 mg sodium, 52 mg cholesterol