LaaLoosh » Breakfast

Maple Pear Muffins Recipe – 5 Points +

LaaLoosh — Tue, 24 Jan 2012 15:51:39 +0000

This weekend, I was a baking madwoman, experimenting with a couple new Weight Watchers recipes and having lots of fun! One of my baking triumphs was this Maple Pear Muffins Recipe. Each muffin has just 5 Points + per serving, which isn’t bad for a carb-based food using sugar AND maple syrup. They were the perfect wintery treat, and were so delicious when served warm with a tablespoon of Brummel & Brown Yogurt Spread. They were sweet, dense, moist and satisfying, and make a great idea for a healthy breakfast on the go. So instead of buying on of those atrociously fattening (and overpriced) muffins at Starbucks, make a batch of these delicious low fat Maple Pear Muffins, and save yourself some calories and some cash!

Maple Pear Muffins Recipe

Sweet and healthy Maple Pear Muffins makes a great low calorie breakfast idea if you need something quick. It also makes a satisfying, low fat snack when you are craving something sweet.

Ingredients

1 ¾ cup whole wheat all-purpose flour
1 ¼ cup quick oats
2 large pears, peeled, cored and diced
1 cup non-fat buttermilk
1/3 cup pure maple syrup
1/4 cup liquid egg substitute
½ cup dark brown sugar
1 tbsp vegetable oil
1/4 cup applesauce or pureed pears
1 tsp baking soda
1 tsp baking powder
1/2 tsp cinnamon
1 tsp nutmeg
1/2 tsp sea salt

Instructions

Preheat oven to 400 degrees.
Spray a 12-cup muffin tin with non-fat cooking spray.
In a large bowl, combine together the flour, baking soda, baking powder, salt, cinnamon and nutmeg.
In another bowl, mix the pears, oats, sugar, buttermilk, maple syrup, applesauce (or pear puree), oil and egg substitute. Let stand for about 5 minutes.
Mix the wet mixture into the flour mixture and stir until blended.
Spoon the batter into the muffin pan cups. Bake for about 18-20 minutes, or until an inserted toothpick comes out clean.
Place muffins on a wire rack to cool.

Preparation time: 10 minute(s)

Cooking time: class="cooktime">20 minute(s)

Diet type: Vegetarian

Diet tags: Low calorie, Reduced fat

Number of servings (yield): 12

Culinary tradition: USA (General)

Entire Maple Pear Muffins recipe makes 12 servings
Serving size is 1 muffin
Each serving = 5 Points +

PER SERVING: 175 calories; 2g fat; 38g carbohydrates; 5g protein; 4g fiber

Crab Eggs Benedict Recipe – 5 Points +

LaaLoosh — Wed, 18 Jan 2012 15:26:57 +0000

I once had an AMAZING Crab Eggs Benedict at a restaurant in Malibu, and ever since then, I salivate at the mere thought of crab, hollandaise sauce and egg on a toasted slice of English muffin. Because it’s a breakfast recipe that I know isn’t very Weight Watchers friendly, I have avoided it, only indulging once in a great while. This past weekend, I was determined to make a healthier version that was low in Points Plus so I could eat Crab Eggs Benedict more frequently. Knowing that the two most fattening components in this dish are the hollandaise sauce and the egg yolk, I knew sacrifices had to be made. The first thing I did was use a poached egg white, instead of a whole poached egg. Yes, I know that this means there’s no runny egg yolk on the eggs Benedict. But I don’t feel that it affects the overall flavor of the whole dish very much. Now, when it came to the hollandaise sauce, there was no way I was going to NOT use it. I am the kind of girl who is all about condiments and sauces, so I had to find a way to make this happen. I decided to try out a holladaise sauce recipe using liquid egg substitute instead of eggs and using my favorite butter alternative – Brummel & Brown Yogurt Spread. It worked perfectly! The sauce was delicious, and flavorful and exactly as I had hoped for. But it was a lot less calories than traditional hollandaise. A few other minor alterations to my Crab Eggs Benedict, and the delicious dish was a hit! And just 5 Points + for the whole thing. Now I can eat my favorite breakfast on a very regular basis. I hope you enjoy it as much as I did!

Crab Eggs Benedict Recipe

Enjoy a delicious, healthy Crab Eggs Benedict for a lot less fat and calories, but still with all the flavors you’d expect. Just 5 Points + per serving makes this a great idea for a Weight Watchers Breakfast Recipe.

Ingredients

2 whole wheat, high fiber English muffins
4 egg whites
12-14oz lump crabmeat
1 tbsp fresh chives, chopped
Hollandaise Sauce:
3/4 cup non-fat buttermilk
1/4 cup liquid egg substitute
1 tbsp light butter (I used Brummel & Brown)
1 tbsp cornstarch
1 tbsp lemon juice
1/2 tsp salt
Pinch of cayenne pepper

Instructions

Slice each English muffin in half, and toast.
Poach 2 egg whites using a poaching pan or by following the instructions in the NOTES below.
Empty lump crab meat into a bowl, and drain it of any excess water.
To make the Hollandaise Sauce: Start by melting the butter in a small saucepan on low heat. Cook until butter is melted and turns golden in color. Set aside.
In a medium sized saucepan, whisk together ¼ cup of the non-fat buttermilk, cornstarch, salt, and cayenne pepper until smooth and well combined.
Add in the rest of the buttermilk and liquid egg substitute.
Set the pan on medium-low heat, and whisk continuously until it begins to simmer and thicken.
Remove from heat and whisk in the lemon juice and butter.
On a plate, set one toasted English muffin half and top it with ¼ of the total crab meat. Then gently place your poached egg on top.
Top each Crab Eggs Benedict with about 1/4 cup of the hollandaise sauce, and garnish with fresh chives.

Quick Notes

How to Poach an Egg White:
Fill a small sauce pan with water and bring to a boil. The size of the saucepan and the size of the eggs will determine how much water you should use. You need at least a couple of inches of water in your saucepan for the poached egg whites to turn out right.While waiting for while to boil, crack an egg and empty the white into a small bowl or cup. To separate the egg white from the yolk, you can do this one of two ways. The first way is to use an egg separator. Simply pour the egg through the separator. The white will go through the separator and into the bowl while the yolk remains in the separator. You can then discard the yolk. The second way you can separate the egg is by cracking the egg shell into two parts. Hold one part in your left hand and the other in your right. Separate the egg by transferring the egg back and forth between the two parts. Keep the yolk in the shell and allow the egg white portion to go into your bowl.
Once the water has come to a boil, bring the heat down to a simmer. Now add 1 tablespoon of vinegar to the water.
Bring the cup with your egg white as close to the water as possible and gently pour the separated egg white into the simmering water. If you are using more than one egg you will want to wait at least 30 seconds for the egg to begin to set before adding a second one to the saucepan. This will help keep eggs from clumping together.
Allow the egg to cook for approximately 3 minutes, If the egg starts to break up and spread around the pan, use a slotted spoon to guide it back to the center.
When the poached egg white reaches the desired level of done-ness remove it from the water with a slotted spoon.

Preparation time: 20 minute(s)

Cooking time: 20 minute(s)

Diet type: Pescatarian

Diet tags: Low calorie, Reduced fat, Reduced carbohydrate, High protein

Number of servings (yield): 4

Culinary tradition: USA (Traditional)

Entire recipe makes 4 servings
Serving size is 1 Crab Eggs Benedict
Each serving = 5 Points +

PER SERVING: 180 calories; 4g fat; 17g carbohydrates; 20g protein; 2g fiber

Dulce de Leche Cheerios – 3 Points +

LaaLoosh — Fri, 06 Jan 2012 15:41:24 +0000

Dessert for breakfast? Yes, please!! With the new Dulce de Leche flavored brand of Cheerios coming out this month it’s an absolute possibility. And I already have some great ideas on how I can plug them into some Weight Watchers Dessert Recipes! The nutritional stats are pretty decent – each 3/4 cup serving is just 3 Points +. Granted, it’s not Dulce de Leche ice cream, but hey, for just 3 Points, it’s a pretty decent substitute. I can already see myself just eating handfuls of them when my late night sweet tooth kicks in. Sweet and crunchy is a great combination. I’ll definitely be grabbing a box or two of these Dulce de Leche Cheerios as soon as they hit my grocer’s shelves!

Dulche de Leche Cheerios

Here’s what General Mills has to say about their new caramel flavored Cheerios…

“Dulce de Leche (pronounced “DOOL say day LAY chay”) is a Spanish term for a thick caramel sauce popular in Latin America that inspired this new Cheerios flavor.”
They boast:

100 calories per serving
19g of whole grain per serving which is 39% of the daily recommended amount of whole grain*
Saturated fat free
Naturally cholesterol free
Good source of calcium
Good source of vitamin D

Serving size is 3/4 cup
Each serving = 3 Points +

PER SERVING: 100 calories; 1.5g fat; 22g carbohydrates; 2g protein; 2g fiber

Bell Pepper and Goat Cheese Frittata Recipe – 3 Points +

LaaLoosh — Tue, 03 Jan 2012 15:27:25 +0000

Breakfast truly is the most important meal of the day. Start your morning off right with this deliciously healthy Bell Pepper and Goat Cheese Frittata Recipe. Each serving is just 3 Points + making it an ideal low calorie breakfast recipe to help get you off on the right foot. Pair it with some 0 Points + fruit and/or a slice of high fiber, whole grain bread, and you’ve got yourself one tasty way to start a morning! Though frittata sounds like such a fancy word, it’s really just a baked omelet. Which is made even more fabulous by the fact that you don’t have to deal with flipping it (I am AWFUL at flipping omelets). Each frittata recipe serving is very nicely sized and all the protein makes it super satisfying. This quick and healthy breakfast idea is a must try!

Bell Pepper and Goat Cheese Frittata Recipe

Indulge in a gourmet breakfast with this healthy, low calorie Bell Pepper and Goat Cheese Frittata Recipe. Each serving is just 3 Points + making it a delicious way to start your day and leaving a lot of Points in your bank!

Ingredients

2 cups liquid egg substitute (like Egg Beaters)
1/2 cup crumbled goat cheese
1 cup red bell pepper, sliced
1 bunch scallions, trimmed and sliced
2 tbsp fresh basil, finely chopped
2 cloves garlic, minced
1 tsp salt
1/4 tsp freshly black pepper

Instructions

Position rack in upper third of oven; preheat broiler.
In a medium sized bowl whisk together the egg substitute, garlic, basil, salt and pepper.
Spray a large, ovenproof, nonstick skillet with nonfat cooking spray and set over medium heat.
Add in bell pepper and green onions and cook, stirring constantly, until the green onions are just wilted, 30 seconds to 1 minute.
Pour the egg mixture over the vegetables and cook, lifting the edges of the frittata to allow the uncooked egg to flow underneath, until the bottom is light golden, 2 to 3 minutes.
Dot the top of the frittata with cheese, transfer the pan to the oven and broil until puffy and lightly golden on top, 2 to 3 minutes.
Let rest for about 3 minutes before serving.

Preparation time: 5 minute(s)

Cooking time: 15 minute(s)

Diet type: Vegetarian

Diet tags: Low calorie, Reduced fat, Reduced carbohydrate, High protein

Number of servings (yield): 4

Culinary tradition: Italian

Entire recipe makes 4 servings
Serving size is ¼ of frittata
Each serving = 3 Points +

PER SERVING: 124 calories; 5g fat; 3g carbohydrates; 16g protein; 2 g fiber

Goat Cheese and Fig Muffins Recipe – 5 Points +

LaaLoosh — Mon, 19 Dec 2011 04:35:08 +0000

photo credit: delish

Need a healthy idea for something to serve on Christmas morning? Well these amazingly delicious Goat Cheese and Fig Muffins are not only tasty and festive, they are just 5 Points + each. Each healthy fig muffin is stuffed with a rich, creamy honey and goat cheese filling. They are moist and fluffy, and oh-so yummy! The combination of the sweet figs and honey combined with the tangy goat cheese make for a wonderfully decadent treat. These yummy muffins also make a great gift to bake for your friend, neighbor, or child’s teacher!

Goat Cheese and Fig Muffins Recipe

Make a batch of these healthy Goat Cheese and Fig Muffins for Sunday morning, and then enjoy one for breakfast all week long. They’d also make a great Christmas morning breakfast recipe idea!

Ingredients

1 cup all-purpose flour
1 cup whole wheat pastry flour
1 1/4 cups chopped dried figs
1 cup crumbled goat cheese at room temp
1/2 cup liquid egg substitute (like Eggbeaters)
1 large egg white
3/4 cup packed dark brown sugar
1 cup low fat buttermilk
1/3 cup canned pure pumpkin
2 tbsp honey
1 tsp freshly grated lemon zest
1 1/4 tsp vanilla extract
1 1/2 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt

Instructions

Preheat oven to 425°F. Line 12 (1/2-cup) muffin cups with paper liners or coat with non-fat cooking spray.
Thoroughly combine goat cheese, honey, lemon zest and 1/4 teaspoon vanilla in a small bowl. Set aside.
Whisk flours, baking powder, baking soda and salt in a large bowl.
In another bowl, beat liquid egg substitute and egg white; add brown sugar and the remaining 1 teaspoon vanilla and whisk until the sugar is dissolved, about 1 minute.
Gradually whisk in buttermilk and pumpkin until smooth.
Add the wet ingredients to the dry ingredients and stir until just combined; don’t mix too much.
Fold in figs.
Spoon half the batter into the prepared muffin cups.
Add 1 teaspoon of the reserved cheese filling to the center of each muffin, and cover with the remaining batter.
Bake the muffins until the edges start to brown and the tops spring back when gently pressed, 13 to 15 minutes. Let cool in the pan for 5 minutes before turning out onto a wire rack to cool.

Preparation time: 15 minute(s)

Cooking time: 20 minute(s)

Diet type: Vegetarian

Diet tags: Low calorie, Reduced fat

Number of servings (yield): 12

Culinary tradition: USA (General)

Entire recipe makes 12 muffins
Serving size is 1 muffin
Each serving = 5 Points +

PER SERVING: 200 calories; 3g fat; 38g carbohydrates; 7g protein; 3g fiber

Baked Maple Glazed Apple Cider Doughnut Recipe – 6 Points +

LaaLoosh — Mon, 14 Nov 2011 13:15:58 +0000

photo credit: indulging in guilty pleasures

Though I can’t give a new Mini Doughnut Maker to all of you, I can share this delicious recipe for Baked Apple Cider Doughnuts with Maple Glaze that I found. Bake your own low fat doughnuts and indulge in a decadent treat for less Points Plus than most doughnut recipes. Made with delicious apple cider and pure maple syrup, these tasty doughnuts are made by using a mini Bundt pan, and taste so good, it’s hard to believe they are just 6 Points + each. I wish I could get the Points even lower, but these are doughnuts after all, and I didn’t want to sacrifice too much of what we all LOVE when eating doughnuts!

Baked Maple Glazed Apple Cider Doughnut Recipe

Indulge in a big, delicious, guilt-free Apple Cider Doughnut with Maple Glaze. For just 6 Points +, these baked doughnuts are made by using a mini Bundt pan, so they are just as pretty as they are tasty.

Ingredients

1 cups all-purpose flour
1 cup whole wheat flour
1 1/2 tsp baking powder
1 1/2 tsp baking soda
1/2 tsp salt
1/4 cup liquid egg substitute
2/3 cup packed brown sugar
1/2 cup apple butter
1/4 cup pure maple syrup
1/3 cup apple cider
1/3 cup nonfat vanilla yogurt
3 tbsp canola oil
2 tsp ground cinnamon
Maple Glaze
1 1/4 cups confectioners’ sugar, sifted
1 tsp vanilla extract
1/4 cup pure maple syrup

Instructions

To make doughnuts: Preheat oven to 400°F. Coat molds of a mini-Bundt pan with cooking spray. Sprinkle with granulated sugar, shaking out excess.
Whisk together flours, baking powder, baking soda, salt and cinnamon in a mixing bowl; set aside.
Whisk together egg, brown sugar, apple butter, 1/4 cup maple syrup, cider, yogurt and oil in another bowl.
Add dry ingredients and stir just until moistened. Divide half the batter among the prepared molds, spooning about 2 tablespoons of batter into each mold.
Bake about 10 to 12 minutes, or until the tops spring back when touched lightly. Loosen edges and turn the cakes out onto a rack to cool.
Clean the mini-Bundt pan, then re-coat it with cooking spray and sugar. Repeat with the remaining batter.
To make maple glaze: Combine confectioners’ sugar and vanilla in a bowl.
Gradually whisk in enough maple syrup to make a coating consistency.
Dip the shaped side (underside) of the “doughnuts” in the glaze to coat. Then set them, glazed-side up on a rack over wax paper for a few minutes until the glaze has set.

Preparation time: 15 minute(s)

Cooking time: 12 minute(s)

Diet type: Vegetarian

Diet tags: Reduced fat

Number of servings (yield): 12

Culinary tradition: USA (General)

Entire recipe makes 12 servings
Serving size is 1 doughnut
Each serving = 6 Points +

PER SERVING: 234 calories; 3 g fat ; 49 g carbohydrates; 5 g protein; 2 g fiber

Ham and Cheese Breakfast Casserole Recipe – 5 Points +

LaaLoosh — Tue, 08 Nov 2011 14:31:25 +0000

Sunday morning breakfast is always a lot of fun for me. We usually have no where urgent to go, and my husband keeps an eye on the kids so that I can take my time and cook up something tasty. During one of my recent Sunday mornings in the kitchen while trying to use up some produce before it went bad, I played around a bit with an old breakfast casserole recipe that had been given to me, and I came up with a MUCH lighter version that tasted fantastic! Each serving is just 5 Points +, and because it’s loaded with fiber and protein, this dish is incredibly filling. Pair it with some zero Points + fruit for a complete healthy, low calorie Sunday morning breakfast. Enjoy!

Ham and Cheese Breakfast Casserole Recipe

Filled with delicious veggies, and ham, and topped with Swiss cheese, this tasty breakfast casserole is a real treat. At just 5 Points + per serving, it’s a healthy breakfast idea that everyone can enjoy. Great for large parties or brunches too!

Ingredients

1 cup liquid egg substitute
4 large egg whites
6 slices low calorie, high fiber bread (I used Sara Lee Delightful), cut into small, bite sized cubes
1 cup diced lean ham
1/2 cup tomatoes, chopped
1 cup shredded light Swiss cheese
5 cups chopped spinach, wilted
1/4 cup roasted red peppers, chopped
1/4 cup green onions, chopped
1 cup fat free buttermilk
2 tbsp Dijon mustard
1 tbsp fresh parsley, finely chopped
1/2 tsp paprika
1/2 tsp salt
1/4 tsp freshly ground pepper

Instructions

Preheat oven to 375°F.
Spray a 7-by-11-inch glass baking dish or a 2-quart casserole with non-fat cooking spray.
In a large bowl, egg substitute, egg whites and buttermilk. Add mustard, paprika, salt and pepper; whisk to combine.
In another large bowl, toss tomatoes, spinach, bread, ham, parsley, green onions and roasted red peppers.
Add the egg mixture and toss well to coat.
Transfer to the prepared baking dish and push down to compact. Cover with foil.
Bake until the casserole has set, 40 to 45 minutes.
Uncover, sprinkle with cheese and continue baking until the casserole is puffed and golden on top, 15 to 20 minutes more.
Remove from oven and cool for 15 to 20 minutes before serving. Cut into 6 equally sized pieces.

Preparation time: 20 minute(s)

Cooking time: 1 hour(s) 20 minute(s)

Diet tags: Low calorie, Reduced fat, Reduced carbohydrate, High protein

Number of servings (yield): 6

Culinary tradition: USA (General)

Entire recipe makes 6 servings
Serving size is 1/6 of casserole
Each serving = 5 Points +

PER SERVING: 146 calories; 4 g fat; 21 g carbohydrates; 28 g protein; 6 g fiber

Also, don’t forget to ENTER TO WIN A FREE MINI DONUT MAKER!!! The contest ends this Saturday, November 12, so make sure you enter by then. Good Luck!!

Bacon, Mushroom and Cheese Breakfast Muffin Recipe – 4 Points +

LaaLoosh — Thu, 15 Sep 2011 00:37:35 +0000

These unbelievably delicious Breakfast Muffins make the perfect idea for a healthy, low calorie breakfast on the go. Each muffin has just 4 Points +, and are very filling! Loaded with bacon, mushrooms and cheese, these savory muffins taste so good, it’s hard to believe they are Weight Watchers friendly. Since we are often running around like crazy in the morning, it’s nice to make these the night before, and then we have a quick and healthy breakfast to grab on the way out the door the next morning. You can also bake an extra batch or two and freeze them, so you’ve always got a good, low Points breakfast food on hand that you can re-heat in a pinch.

Bacon, Mushroom and Cheese Breakfast Muffin Recipe

A great idea for an easy low calorie breakfast on the go, these savory muffins have just 4 Points + each. Not bad for a quick breakfast that tastes amazing, is very filling, and is super easy to make.

Ingredients

2 cups whole-wheat flour
1 cup all-purpose flour
1/2 cup liquid egg substitute
1 1/3 cups non-fat buttermilk
1 cup green onions, finely chopped
3/4 cup extra-lean turkey bacon, diced and cooked
1/2 cup grated reduced fat Cheddar cheese
1/2 cup mushrooms, finely diced
1 tbsp baking powder
1/2 tsp baking soda
1/2 tsp freshly ground pepper
1/4 tsp sea salt
1/2 tsp garlic powder
3 tbsp extra-virgin olive oil
2 tbsp light butter, melted (I used Brummel & Brown)

Instructions

Preheat oven to 400°F. Coat 12 muffin cups with cooking spray.
In a large bowl, combine both types of flour, baking powder, baking soda, garlic powder, salt and pepper
Whisk eggs, buttermilk, oil and butter in a medium bowl.
Fold in green onions, bacon, cheese and mushrooms.
Add the wet ingredients and mix with a rubber spatula until just moistened.
Scoop the batter into the prepared pan (the cups will be very full).
Bake the muffins until the tops are golden brown, 20 to 22 minutes. Let cool in the pan for 5 minutes. Loosen the edges and turn the muffins out onto a wire rack to cool slightly before serving.

Preparation time: 15 minute(s)

Cooking time: 20 minute(s)

Diet tags: Low calorie, Reduced fat

Number of servings (yield): 12

Culinary tradition: USA (General)

Entire recipe makes 12 servings
Serving size is 1 muffin
Each serving = 4 Points +

PER SERVING: 176 calories; 4 g fat; 22 g carbohydrates; 8 g protein; 3 g fiber

Garden Lites All Natural Souffles – 4 Points Plus

LaaLoosh — Fri, 01 Jul 2011 20:34:36 +0000

Sometimes, I just really don’t feel like cooking. And when I feel like that, it’s important that I have some healthy, low calorie convenience foods on hand, or I’ll wind up at the nearest fast food drive thru. One of my recent finds are these amazingly yummy vegetable souffles from Garden Lites. I had been passing by them for weeks at the grocery store, and then just last week I decided to give them a try….they were fantastic! They are PERFECT to pop in the microwave, and in 3-4 minutes, I have a healthy breakfast, lunch or snack. These are great to take to an office too. I love that the ingredients are all natural and they are pretty low in sodium, compared to other frozen diet foods. They come in 6 delicious flavors, and 5 of them are just 4 Weight Watchers Points Plus (the other one is 5 Points Plus). Keep reading to find out more about these diet friendly low calorie frozen souffles!

Here’s what Garden Lites has to say about their products: “Frozen food doesn’t have to taste like the freezer or be full of phony nutrition in order to stay “fresh”. Our frozen soufflés are chock-full of flavorful, hearty, and delicious vegetables. Full of real vitamins. Real substance. Real taste. Whether a side dish, snack or mini-meal, our fresh soufflés can be enjoyed whenever the mood strikes.” I have to say…I couldn’t agree more. These tasty little entrees are a much healthier and tastier alternative to most of the other frozen diet foods on the market.
You can get the souffles in the following delicious options: Roasted Vegetable, Butternut Squash, Broccoli, Zucchini, Spinach or Cauliflower. Yum!

Entire box has 1 serving
Each serving = 4 Points Plus (the Butternut Squash one is 5 Points Plus)

PER SERVING: 140 – 180 calories; .5 – 2 g fat; 25 – 34 g carbohydrates; 9 – 10 g protein; 3 – 5g fiber

Eggs Florentine Recipe – 2 Points +

LaaLoosh — Mon, 30 May 2011 22:02:56 +0000

photo credit: Savor the Sweet

Eggs Florentine has always been a popular brunch recipe, but the traditional versions of this recipe are laden with fat, calories and cholesterol. After some playing around one Sunday morning, I decided to revamp this recipe using poached egg whites and a much healthier white wine sauce. I was AMAZED at how good it turned out!! With just 2 Points + each, it’s hard to believe this savory dish really is that low in fat calories. And if you are at all intimidated by poaching egg whites — fear not — my recipe instructions break it all down for you and will explain exactly how to poach egg whites. I swear, it’s really pretty easy. The end result produced a delicious and satisfying egg dish that is perfect for a weekend brunch or as a healthy breakfast recipe. And it’s great recipe for those watching their cholesterol too! Loaded with protein, low on carbs and fat, yet still full of creamy, cheesy, goodness that will definitely surprise your palate. Enjoy!

Eggs Florentine Recipe

This healthy and low calorie eggs florentine recipe is a real palate pleaser. Full of all the savory flavors it’s intended to have, but a LOT less fat and calories. Each serving has just 2 Points +, making it an ideal healthy brunch recipe idea for any weight watcher.

Ingredients

4 egg whites
1-2 beefsteak tomatoes, trimmed and cut into 4 1” thick slices
1 small onion, finely chopped
3 cloves garlic, minced
5 cups (5oz) fresh baby spinach
1/4 teaspoon ground nutmeg
1 cup non-fat plain Greek yogurt
1/4 cup fat free milk
1/3 cup freshly shredded Parmesan cheese
1 tbsp kosher salt
1/2 tsp black ground black pepper
1 tsp lemon zest
2 tbsp white wine
1 tbsp white vinegar

Instructions

Spray a medium sized nonstick skillet with non fat, butter flavored cooking spray, and set over medium-high heat.
Add the onion and cook, stirring frequently, until soft, about 5 minutes.
Add the garlic and cook until fragrant, about 30 seconds.
Add the spinach, wine, lemon zest, nutmeg and cook until the spinach has wilted, about 1 to 2 minutes.
Stir in the milk and yogurt and bring the mixture to a simmer. Cook, stirring occasionally, until the mixture thickens slightly, about 2-3 minutes.
Remove the pan from the heat and stir in the cheese and salt & pepper.
Fill a small saucepan with 3 inches of water. Add 1 tbsp white vinegar. Bring the water to a simmer over medium heat. Crack an egg over a small bowl and use your hand to separate the egg yolk from the white, so that only the white of the egg is in the bowl. Discard the yolk.
Gently pour the separated egg white into the simmering water. Allow the egg to cook for approximately 3 minutes. If the egg starts to break up and spread around the pan, use a spoon to guide it back to the center of the pan.
Using a slotted spoon, remove the egg from the water and drain on paper towels. Repeat with the remaining egg whites.
To serve, place a tomato slice on each plate and season with some salt and pepper. Spoon 1/4 of the spinach sauce over the tomato slice. Top with a poached egg and sprinkle with fresh parsley. Serve warm.

Preparation time: 20 minute(s)

Cooking time: 15 minute(s)

Diet type: Vegetarian

Diet (other): Low calorie, Reduced fat, Reduced carbohydrate, High protein

Number of servings (yield): 4

Meal type: brunch

Culinary tradition: USA (Southern)

Entire recipe makes 4 servings
Serving size 1 tomato slice with 1 egg white and spinach sauce
Each serving = 2 Points +

PER SERVING: 109 calories; 2g fat; 5 g carbohydrates; 13 g protein; 1 g fiber