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)

Sometimes, I get tired of eating the same foods day after day and I want something truly unique to “break out of my rut”. That is how these delicious, slightly spicy, homemade black bean burgers were created. The have a softer, more moist texture than a beef or turkey burger, and the unique flavor is anything but ordinary. If you happen to be in the mood for something different, give these bean burgers a try – they are a great way to take a break from the ordinary, everyday fare.

1 can (about 15 ounces) black beans, rinsed, drained and divided

1/3 cup green onion (tops only)

1/4 cup plain dry bread crumbs

1/4 cup corn (fresh, frozen, or canned)

1/4 cup roasted red peppers (water – not oil- packed), chopped

1 egg white

2 tablespoons chopped fresh basil

1 teaspoon onion powder

1 teaspoon dried oregano

1/2 teaspoon baking powder

1/2 teaspoon salt

1/2 teaspoon ground cumin

1/2 teaspoon black pepper (or more to taste)

6 whole wheat hamburger buns

Salsa (optional)

Avocado slices (optional)

Place half of the beans in the bowl of a food processor and add all of the other remaining ingredients (except the buns, salsa, avocado and reserved beans). Pulse the processor for 30 to 40 seconds until the mixture begins to hold together. Add the remaining beans and pulse just 3 to 4 quick times (until just mixed). For the best flavor, let this mixture sit for 20 minutes at room temperature for the flavors to blend.

Shape the bean mixture into 6 patties (using about 1/4 cup mixture for each). Spray a large skillet or grill pan with cooking spray and place it over medium heat. Add the patties to the skillet and cook (covered) for 4 to 5 minutes. Spray the tops of the patties with just a touch of cooking spray and carefully flip them over. Cook for another 4 to 5 minutes (or until browned).

For firmer patties, preheat the oven to 350 degrees and place the skillet browned patties on a baking sheet; bake for 12 to 15 minutes.

Serve the burgers on the whole wheat buns topped with salsa and avocado slices, or any other toppings that you would like.

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Makes 6 burgers. Per burger (including whole wheat bun, but not including toppings): 148 calories, 1.5 g fat, less than 0.5 g saturated fat, 0 g trans fat, 28 g carbohydrates, 6.5 g fiber, 0 g added sugar, 7 g protein, 214 mg sodium, less than 0.5 g cholesterol

These sandwiches first gained mainstream popularity in Florida, but are now showing up on menus everywhere – and once you take a bite, you’ll understand why! Traditional Cuban sandwiches are made with Cuban bread, cut in half and buttered on both sides. Dill pickles, roast pork, ham, and Swiss cheese are thinly sliced and added in layers. The sandwich is then lightly toasted in a sandwich press called a “plancha” (very similar to a panini press) until the bread is crisp and the cheese is melted (the press serves to both heat and compress the sandwich). In a traditional Cuban sandwich, the essential ingredient is the roasted pork – and it always includes yellow mustard, but never mayonnaise, lettuce or tomato.

This recipe has all the makings of the traditional Cuban (minus the butter!), but substitutes lean deli meats instead of fatty roasted pork and ham. The result is the wonderful, unique, and delicious taste of a Cuban, without the added calories.

(If you don’t have a panini press, you can still make these at home – just use a heavy skillet or bricks wrapped in foil to “press” the sandwiches.)

1 French baguette, split in half lengthwise

1 pound reduced fat deli style Swiss cheese

1 pound low sodium, reduced fat deli style roast beef (if you want to cut the calories even further, substitute turkey breast instead)

1 pound low sodium, reduced fat deli style ham

12 slices zesty dill pickle

3-4 tablespoons yellow mustard

Spread the mustard over the inside of the cut baguette. Layer the bottom half of the bread with the cheese, turkey, and ham; then arrange the pickles on top. Cover with the top of the baguette and cut in to four equal sized sandwiches.

Heat a large nonstick skillet over medium heat and spray well with nonstick cooking spray. Add the sandwiches and place a very heavy skillet (or bricks wrapped in tin foil) on top of the sandwiches, pressing them down to flatten them. Cook for 3 minutes, remove the skillet (or bricks), flip the sandwiches over, replace the skillet, and continue to cook for 3-4 minutes more (until the cheese has melted and the sandwiches are heated through).

Makes 4 servings (4 sandwiches). Per sandwich: 281 calories, 6 g total fat, less than 2 g saturated fat, 0 g trans fat, 29 mg total carbohydrates, 4 g fiber, 0 g added sugar, 24 g protein, 520 mg sodium, 34 mg cholesterol.

Once you try these incredible “surprise in the center” turkey burgers, you’ll never reach for a greasy, fat-laden beef burger off the grill again! If you’ve tried turkey burgers in the past, chances are you have been disappointed by the dry, bland brick between your bun. These burgers will change your opinion for good. They are so juicy, moist and flavorful that you will have a hard time believing that something that tastes so delicious could possibly be good for you. Give them a try and see what you think….

1/2 cup finely chopped red onion

1/4 cup fresh parsley, minced

2/3 cup plus 2 additional tablespoon fat free sour cream (divided)

1 pound lean ground turkey

2 tablespoons fat-free feta cheese (or substitute your favorite – cheddar, mozzarella – just keep it a low-fat variety)

1 tablespoon chives, minced

1 tablespoon fresh basil, minced (or 1 1/2 teaspoons dried)

1 tablespoon lemon juice

1/2 teaspoon dried tarragon

1/4 teaspoon salt

1/4 teaspoon pepper

4 large romaine lettuce leaves (or baby spinach, arugula, etc)

4 whole wheat hamburger buns, split

Combine the onion, parsley, and 2 tablespoons sour cream in a large bowl. Crumble the ground turkey into the bowl and mix well. Shape into 8 thin patties (about half the thickness of a normal burger). Place cheese in the center of 4 of the patties, then top with the remaining 4 and press all around the edges to seal the patties together (so that you end up with a total of 4 regular thickness patties).

Coat a grill, grill pan, or skillet with non-stick spray and grill burgers, covered, over medium heat (you can also broil them 4-6 inches from the heat source) for 5 – 6 minutes on each side (or until internal temperature reaches 165 degrees on a meat thermometer).

While the burgers are cooking, combine the chives, basil, lemon juice, tarragon, salt, pepper, and remaining 2/3 cup sour cream and stir together well. Serve on the buns with the lettuce and other fixings of your choice.

Makes 4 burgers. Per Serving (calculated WITH buns): 265 calories, 14 g total fat, 3 g saturated fat, 0 g trans fat, 7 g carbohydrates, 3 g fiber, 0 g added sugar, 29 g protein, 77 mg cholesterol.

Okay, heat-wavers – here is today’s no cook meal – a healthier version of a classic Greek pita.

1/2 cup plain low-fat yogurt

1/2 cup cucumber, seeded and chopped

1/2 teaspoon lemon pepper seasoning

1/2 teaspoon dried oregano

1/2 teaspoon garlic powder

1/2 pound precooked turkey breast, cubed (leftover or sold prepackaged at the supermarket; opt for low-sodium brands)

4 whole wheat gyro style pitas

2 small or one very large tomato, thinly sliced

1 small red onion, sliced

4 large pitted Greek olives, chopped (optional)

4 pepperoncinis, chopped (optional)

1 cup shredded Romaine lettuce or baby spinach

1/4 cup low-fat feta cheese, crumbled

In a small bowl combine yogurt, cucumber, and spices; stir in the turkey and refrigerate for at least 15 minutes. When ready to serve, spoon turkey mixture evenly onto each pita; top with tomato, onion, olives, peppers, feta and lettuce. Fold each pita in half and serve.

Makes 4 servings. Per pita: 303 calories, 5 g total fat, 1.5 g saturated fat, 0 g trans fat, 29 g carbohydrates, 6 g fiber, 0 g added sugar, 26 g protein, 290 mg sodium, 56 mg cholesterol.