Enjoy without guilt!
MUFFIN FrittatasWhip up a batch of these creamy, delicious frittatas for easy grab-and-go breakfasts, or eat them as appetizers or a high-quality snack. They're so easy to make ahead, freeze and reheat that, you almost can't go wrong! Prep time is just 10 minutes. For a lighter option, use reduced-fat cheese.
1 cup shredded Cheddar cheese (4 ounces)
3/4 cup chopped zucchini
l/4 cup chopped red bell pepper
2 tablespoons chopped red onion
1/2 cup milk
l/4 teaspoon (tsp) salt
1/8 tsp pepper
Preheat oven to 350 degrees Fahrenheit. Beat eggs, milk, salt and pepper in medium bowl until blended. Add cheese,zucchini, bell pepper and onion; mix well. Spoon evenly into 12 lightly sprayed muffin cups, about l/i cup each. Bake until just set, 20-22 minutes. Cool on rack 5 minutes. Remove from cups and serve warm. Makes 12 mini frittatas.
Per Serving (2 mini frittatas): 164 calories; 11 grams (g) fat; 296 mg sodium; 3 g carbohydrate; 0 g dietary fiber; 12 g protein
Yield: 6 cups; 12 (2-tablespoon) servings
Blending creamy peanut butter with silky tofu cuts the calories and fat by nearly two-thirds. Ifs the perfect high-protein snack whether spread on a whole grain cracker or used as a dip for apple slices or raw veggies. And one dollop makes a wickedly good topping for your favorite fat-free chocolate pudding...
1 cup silky tofu, drained (about 9 ounces)
3 cup peanut butter
4 teaspoons honey
2 teaspoons lime juice
Place the tofu, peanut butter, honey, and lime juice in a blender or a food processor. Blend or process until smooth. Add a few teaspoons of water if necessary. Store in the refrigerator.
Nutrient Analysis per serving80 calories; 5 g protein; 4 g carbohydrates; 5 g total fat; 1 g saturated fat; 1 g polyunsaturated fat; 3 g monounsaturated fat; 0 mg cholesterol; 1 g fiber; 36 mg sodium
EASY RASPBERRY SORBETYield: 4 servings
Not being able to cook is no excuse to not make this simple treat. The sky's the limit for flavor possibilities because you can use different berries or fruits, such as peaches or mango.
3 tablespoons apple juice or orange juice
1/2 teaspoon cinnamon or vanilla extract (optional)
Fresh mint leaves
Place the fruit, juice, and cinnamon or vanilla, if using, in a blender or a food processor. Blend or process until smooth, scraping down the sides of the container as necessary. Add extra juice if needed. Best if served immediately, although it can be frozen. Garnish with fresh mint.
Nutrient Analysis per serving
37 calories; 1 g protein; 9 g carbohydrates; 0 g total fat; 0 g saturated fat; 0 g
polyunsaturated fat; 0 g monounsaturated fat; 0 mg cholesterol; 4 g fiber; 1 mg