A new twist on the greasy breakfast sandwich, this complete grab-and-go breakfast features a high-protein egg substitute, tasty turkey bacon and cheddar cheese sandwiched together in a whole wheat English muffin. It serves up 12 grams of protein.
Spicy Bacon and Cheese Eggwich
- 1 cup (8 ounces) Better’n Eggs
1/4 teaspoon cayenne hot pepper sauce
1/8 cup (0.5 ounce) shredded Cheddar cheese
2 slices turkey bacon, cut in half crosswise
2 whole-wheat English muffins, split
- Spray 10-inch nonstick skillet with nonstick cooking spray. Heat over medium heat. Add Better’n Eggs and stir in hot pepper sauce. As eggs start to set, use spatula to lift edge, letting uncooked eggs flow to bottom of skillet. Cook until Better’n Eggs are set but still moist. Sprinkle shredded cheese on top and then fold over the Better’n Eggs so cheese melts in the middle.
- Place turkey bacon on microwave-safe plate. Cover with paper towel. Microwave on HIGH 30 to 40 seconds or until warmed.
- Toast each half English muffin in toaster. Spoon about 1/2 cup Better’n Eggs mixture on top of two toasted muffins. Top each with one piece cooked bacon. Top with remaining toasted muffins.
Makes 2 servings.
Nutritional Information Per Serving (1 sandwich): Calories: 226, Fat: 6 g, Cholesterol: 15 mg, Sodium: 534 mg, Carbohydrate: 27 g, Dietary Fiber: 5 g, Protein: 17 g
Dietary Exchanges: 3 starch, 1 medium fat meat
Recipe and photograph provided courtesy of www.betterneggs.com; through ARA Content.
- Best Breakfast Oatmeal
3 cups skim milk
1 1/2 cups quick-cooking oats
1/3 cup dried fruit bits or raisins
1 medium apple, unpeeled, cored, cubed
3 tablespoons raw unsalted sunflower seeds, toasted
1/4 to 1/2 teaspoon maple extract
2 1/2 to 3 1/2 teaspoons Equal® for Recipes or 8 to 12 packets Equal® sweetener or 1/3 to 1/2 cup Equal® Spoonful™
2 to 3 dashes salt
- Combine milk, oats, fruit bits, apple, sunflower seeds, and maple extract in medium saucepan; heat to boiling over medium-high heat, stirring constantly. Reduce heat and simmer until thickened, 2 to 3 minutes.
- Stir in Equal® and salt. Spoon cereal into bowls; sprinkle with cinnamon.
Makes 4 servings.
Nutrition Information Per Serving (about 1 cup):280 cal., 13 g pro., 45 g carbo., 6 g fat, 3 mg chol., 164 mg sodium.
Food Exchange: 1 milk, 2 bread, 1 fat.
Recipe provided courtesy of Merisant Corporation ® and the NutraSweet Company, makers of Equal®.
Grilled chicken is juicier and tastes better when you brine it first, and the sweet and smoky homemade barbecue sauce is even “sweeter” without the extra calories from sugar.
- Barbecue Sauce:
- 3 cups reduced-sugar ketchup
- 1/4 cup SPLENDA® Brown Sugar Blend
- 1/3 cup cider vinegar
- 3 tablespoons prepared yellow mustard
- 3 tablespoons Worcestershire sauce
- 2 tablespoons molasses
- 1 tablespoon paprika
- 11/2 teaspoons salt
- 11/2 teaspoons garlic powder
- 3/4 teaspoon onion powder
- 3/4 teaspoon ground black pepper
- 2 teaspoons liquid smoke
- 1/4 cup SPLENDA® Sugar Blend
- 1/2 teaspoon kosher salt
- 1 cup hot tap water
- 3 cups cold water
- 1 pound boneless, skinless chicken breasts
- 1 pound boneless, skinless chicken thighs
- 1/2 teaspoon ground black pepper
- For Barbecue Sauce: Combine all ingredients for barbecue sauce in a medium saucepan and bring to a boil over high heat. Reduce heat to medium-low and simmer 20 minutes, or until slightly thickened. (Top with a splatter guard during cooking.)
- Use immediately or cool, cover, and refrigerate for up to 1 month.
- For Chicken: Combine SPLENDA® Sugar Blend, salt, and hot water in 1-gallon zipper-lock bag and shake to dissolve SPLENDA® and salt. Add cold water and chicken. Press air out of bag, seal, and refrigerate 1 1/2 to 2 hours.
- Remove chicken from brine and discard brine. Refrigerate chicken until half an hour before you want to grill it (up to 1 day). Pat chicken dry with paper towels and sprinkle all over with pepper. Let rest at room temperature for 20 minutes.
- Heat grill to medium-high. Brush grill grate and coat with oil.
- Put chicken on grill, cover, and cook 5 to 7 minutes on one side. Flip chicken and brush with barbecue sauce. Cook another 5 to 7 minutes, or until chicken is no longer pink and juices run clear (about 170°F / 80°C) on an instant-read thermometer).
- Coat chicken with 1 1/2 cups Sweet and Smoky Barbecue Sauce.
Makes 8 servings.
- Nutritional Information Per Serving (1/8 of recipe): Calories: 270; Calories from Fat: 60; Total Fat: 7g;Saturated Fat: 1.5g; Cholesterol: 70mg; Sodium: 1770mg; Total Carbs: 25g; Dietary Fiber: 1g; Sugars: 68g; Protein: 22g
Recipe and photograph provided courtesy of Splenda, Inc; through ECES, Inc., Electronic Color Editorial Services.
Carefully choosing nutritious ingredients, you can help reduce the risk for heart disease and obesity while still enjoying satisfying and delicious meals.
Spinach-Stuffed Baked Salmon
- 1 teaspoon olive oil
- 2 ounces fresh spinach leaves
- 1 teaspoon grated lemon zest
- 1/4 cup chopped roasted red bell peppers, rinsed and drained if bottled
- 1/4 cup fresh basil leaves, coarsely chopped
- 2 tablespoons chopped walnuts
- Cooking spray
- 4 salmon fillets (about 4 ounces each), rinsed and patted dry with paper towels
- 2 tablespoons Dijon mustard
- 2 tablespoons plain dry bread crumbs
- 1/2 teaspoon dried oregano, crumbled
- 1/2 teaspoon garlic powder
- 1/8 teaspoon pepper
- In a large skillet, heat the oil over medium heat, swirling to coat the bottom. Cook the spinach and lemon zest for 2 minutes, or until the spinach is wilted, stirring constantly. Transfer to a medium bowl. Stir in the bell peppers, basil, and walnuts. Let cool for 5 minutes.
- Preheat the oven to 400°F (205°C). Line a baking sheet with aluminum foil. Lightly spray the foil with cooking spray.
- Cut a lengthwise slit in the side of each fillet to make a pocket for the stuffing. Be careful to not cut through to the other side. With a spoon or your fingers, carefully stuff a scant 1/2 cup spinach mixture into each fillet. Transfer to the baking sheet. With a pastry brush or spoon, spread the mustard over the fish.
- In a small bowl, stir together the remaining ingredients. Sprinkle over the fish. Lightly spray the tops with cooking spray.
- Bake for 12 to 13 minutes, or until the fish flakes easily when tested with a fork and the filling is warmed through.
Makes 4 servings; 3 ounces fish and 1/2 cup vegetables per serving.
Nutrtional Information Per Serving: Calories 208; Total Fat 8.5 g; Saturated Fat 1.0 g; Trans Fat 0.0 g; Polyunsaturated Fat 3.5 g; Monounsaturated Fat 2.5 g; Cholesterol 65 mg; Sodium 280 mg; Carbohydrates 6 g; Fiber 1 g; Sugars 1 g; Protein 27 g
Dietary Exchanges: 3 lean meat; 1/2 starch.
Recipe and photograph reprinted with permission from Light & Easy Recipes, Copyright © 2008 by the American Heart Association. Published by Publications International, Ltd. Available at ShopHeart.com while supplies last; through ECES, Inc., Electronic Color Editorial Services.