Low-Cal Sausage, Egg, and Cheese Breakfast Sandwiches

Who doesn't love McDonald's breakfast sandwich? My favorite was always the sausage, egg, and cheese McMuffin. I don't even want to know how many calories they pack in to those things though. I am a huge fan of breakfast foods and this one is definitely my favorite: a low-cal version on McDonald's breakfast sandwich, using light English muffins and turkey sausage patties! 

Low-Cal Sausage, Egg, and Cheese Breakfast Sandwiches

Ingredients:

1 Thomas light English muffin

2 Jimmy Dean turkey sausage breakfast patties

1 Kraft Singles American cheese slice

Non-stick cooking spray 

1 large egg

Directions:

1. Lightly toast English muffin in toaster for about 1 minute. 

2. Mircrowave turkey sausage according to directions on package. 

3. Heat frying pan and coat with non-stick cooking spray. Crack egg in pan and fry 2-3 minutes or until edges are slightly crispy. Carefully flip egg with spatula, as not to break yolk. Cook 1 min for runny yolks, or longer for more solid yolks. 

4. Assemble sandwich as follows: bottom half of muffin, sausage, cheese, fried egg, top half of muffin. Enjoy!

Low-Cal Lunch Go-To's

Low-Cal Lunch Go-To's

Sandwiches don't have to be boring! My favorite low-cal lunch go-to's include this chipotle chicken sandwich (278 calories) and grown-up PB&J (195 calories). These sandwiches are packed with flavor without all the calories. Pair some Blue Diamond Nut Thins (I like the pepper jack flavor) with them and you'll be satisfied until dinner! Also, one of my co-workers called my chicken sandwich "the best sandwich ever" :) 

Low-Cal Spicy Chipotle Chicken Sandwich

Ingredients:

2 slices Sara Lee 45 Calorie Multi-Grain bread

Handful spinach

3 Slices Hillshire Farms chipotle chicken deli meat

1 slice pepper jack cheese

1/4 avocado, sliced

1 tsp. Siracha hot sauce 

Directions:

Place spinach on bottom piece of bread to cover completely. Layer sliced chicken and place cheese on top. Top with sliced avocado. Drizzle Siracha on second piece of bread and sandwich together. Enjoy!

Low-Cal PB&J for Grown-Ups

Ingredients:

2 slices Sara Lee 45 Calorie Multi-Grain bread

1 tbsp. reduced-fat creamy peanut butter

1 tbsp. Smucker's sugar-free strawberry jam

Directions:

Spread peanut butter evenly on one slice of bread. Repeat with jam on other slice of bread. Sandwich together and enjoy!

Low Calorie Banana French Toast

I am a huge fan of breakfast food. However, I usually enjoy my breakfast at lunch time, for dinner, or at 3 am. This recipe is super quick, simple, an healthy so you can enjoy breakfast any time you want!

Low Calorie Banana French Toast

Ingredients:

1 tsp. coconut oil

1 banana, sliced

2 egg whites

2 tbsp. cinnamon

1 tsp vanilla extract

2 slices Sara Lee 45 calorie bread

Directions:

1. Heat oil in fry pan. Add banana slices and fry for about 2 minutes or until browned. Flip slices over and repeat. Set bananas aside. 

2. Combine eggs, cinnamon and vanilla in bowl. Whip with fork until frothy. Dunk bread slices, one at a time in egg mixture, coating both sides. 

3. In same hot pan, fry egg-coated bread 3-5 minutes per side, or until slightly browned. 

4. Transfer cooked French toast on to plate and top with bananas and additional cinnamon, if desired. Enjoy!

Chicken Chili Verde

Nothing warms you up in the winter time faster than a nice spicy soup! This recipe is really easy to throw together any night of the week! 

Chicken Chili Verde

1/2 yellow onion, diced

1 tbsp. olive oil

2 14.5 oz. cans fat free chicken broth

15 oz. can pinto beans, drained

7 oz. can sliced jalapeño peppers (use green chiles for less heat)

1 cup salsa verde

2 chicken breasts, cooked and shredded

2 tbsp. cilantro, chopped 

2 tsp. cumin

2 tsp. chili powder

1 tsp. garlic powder

1 tsp. salt

Garnish with: shredded pepper jack cheese, fresh cilantro, chopped green onions, lime wedges, sour cream, sliced avocado, crushed tortilla chips, etc. 

Directions:

1. Heat oil in large pot. Add onions. Sautée on medium heat until slightly browned, stirring often. 

2. Add remaining ingredients to pot. Cover and simmer 30 minutes. 

3. Spoon in to bowls and garnish with toppings of choice. Enjoy!

Mom's Recipe Chicken Noodle Soup

Mom's Recipe Chicken Noodle Soup

Feeling under the weather? This is a perfect meal for anyone who is feeling sick. Make a batch and freeze the leftovers for later in the winter. This soup always works wonders for me and I hope it does for you too!

Mom's Recipe Chicken Noodle Soup

INGREDIENTS:

1 whole chicken

1 package celery, chopped

1 package carrots, chopped

1 yellow onion, chopped

2 tsp garlic powder

2 tsp dried parsley

Salt and pepper to taste

Egg noodles (optional)

DIRECTIONS:

1. In large pot place whole chicken. Fill the pot with water until  chicken is submerged completely. Cover and on medium 2-3 hours or until meat is falling off the bone. 

2. Remove chicken from broth and let cool. Remove all bones and shred chicken. Return chicken to pot.

3. Add vegetables and spices to pot. Boil another 30 min or until vegetables are tender. Add additional salt and pepper if needed. 

4. If you wish to add noodles do so about before serving and boil 7-10 min. 

5. Serve and enjoy! Freeze left overs for later in the winter! (I leave the noodles out when freezing because they tend to dissolve in the de-frost. You can always cook the noodles in some chicken broth for each bowl individually.)

Spaghetti (Squash) & (Turkey) Meatballs

Get all the deliciousness of spaghetti and meatballs without the guilt! This is one of my favorite recipes. I hope you enjoy it as much as I do!

Spaghetti Squash and Turkey Meatballs

SPAGHETTI SQUASH:

Ingredients:

1 medium spaghetti squash

Directions:

1. Poke holes every few inches in squash using a long, pointed knife.

2. Microwave squash on high for 5 minutes. 

3. Turn squash over and microwave an additional 5 minutes or until outside feels tender.

4. Remove squash from microwave and cut in half lengthwise. Be careful! Steam will be hot!

5. Scoop out seeds from center and discard.

6. Using fork, scrape out "spaghetti" strand flesh and place in bowl. Cover until serving. If strands are not tender enough, cover and microwave 1-2 additional minutes.

SPAGHETTI SAUCE

Ingredients:

2 tbs olive oil

3/4 medium yellow onion, diced

6 cloves garlic, minced 

4 Roma tomatoes, diced

1/4 cup fresh basil, chopped

1 14.5 oz can diced tomatoes 

1 tsp salt

1 tsp ground black pepper

1 tsp oregano

1 tsp parsley flakes

Red pepper flakes to taste (optional)

Directions:

1. In large sautée pan heat oil on medium heat. Add onions and garlic and sautée until brown.

2. Add fresh tomatoes and basil. Cook on medium heat for 10 minutes, stirring occasionally. Add canned tomatoes and spices. Cover and simmer on medium-low for an additional 10 minutes, stirring occasionally.

TURKEY MEATBALLS

Makes 20 meatballs (about 50 calories per meatball)

Ingredients:

Jennie-O Lean Italian Seasoned Ground Turkey

1/4 yellow onion, finely diced

6 cloves garlic, minced

2 slices Sara Lee 45 Calorie Multigrain Bread, torn in to small pieces

1 egg white

1/4 cup fresh basil leaves, diced

1 tsp salt

1 tsp ground black pepper

1 tsp oregano

1 tsp parsley

Red pepper flakes to taste

Cooking spray

Directions:

1. Combine all ingredients in to a large mixing bowl. Mix with hands until ingredients are integrated. 

2. Form mixture in to balls by rolling in hands. 

3. Heat skillet over medium heat and coat with cooking spray. Add meatballs and sear until browned on each side, rotating as necessary.

4. When meatballs are fully browned, add to spaghetti sauce pan, cover, and simmer on medium-low for 5-10 minutes.

Top spaghetti squash "noodles" with sauce and meatballs and garnish with shredded Parmesan, fresh cracked pepper, and parsley flakes. Enjoy!

Low-Cal Loaded Potato Soup

Low-Cal Loaded Potato Soup

The perfect cold night go-to made calorie friendly!

INGREDIENTS:

1 head cauliflower, cut in to florets

3 cloves garlic, peeled

2 tbs. olive oil

2 russet potatoes, peeled and quartered

1 1/2 cups fat free chicken broth

3/4 cup reduced fat milk

1/2 cup reduced fat sour cream

3 green onions, chopped

Salt and pepper to taste

For garnish:

3 green onions, chopped

3 slices bacon or turkey bacon, cooked and crumbled

1/2 cup reduced fat shredded cheddar cheese

DIRECTIONS:

1. Preheat oven to 350. In baking dish combine cauliflower florets and garlic cloves. Drizzle with olive oil. Roast at 350 for 30-45 min or until tender, stirring every 15 min. 

2. Meanwhile, boil potatoes in water on stovetop 15-20 min or until tender. Drain potatoes and mash. (Mash lightly for chunkier soup, mash vigorously for smoother consistency.)

4. Remove softened cauliflower mixture from oven. Purée until smooth in food processor or blender. (Add a small bit of chicken broth if needed.)

5. Combine mashed potatoes and puréed cauliflower in pan. Add chicken broth and bring to simmer. Add milk, sour cream, green onions and cook on low about 20 min, stirring occasionally. 

6. Ladle in to bowls and top with cheese, bacon and green onions. Enjoy!