LaaLoosh » Egg

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

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

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

Country Potato Salad Recipe with Ham – 3 Points +

LaaLoosh — Thu, 19 May 2011 20:42:22 +0000

photo credit: food network

I’ve been on a Paula Deen kick lately….I just cannot get enough of her delicious, homemade Southern Recipes!! But being a Weight Watcher, there’s no way I could eat her food without consuming almost all of my daily PointsPlus Allowance in one serving. So, I enjoy experimenting with healthier versions of her recipes which allows me all the flavor of the South, but with a LOT less fat and calories. One of my favorite low calorie salad recipes that I want to share today, is a slimmed down version of Paula Deen’s Country Potato Salad. Just by making a few small changes, I created a version that has just 3 Points + per 1 cup serving!! This one is definitely a keeper for summer BBQ parties and potluck picnics! It’d be a great WW Memorial Day Recipe to either serve at your celebration or to take along with you! That way you know you’ve got at least one healthy side dish option to indulge in. Enjoy!

Country Potato Salad Recipe

Looking for a tasty, low calorie potato salad recipe to take to a Memorial Day BBQ this year? Try this healthier version of a popular Southern recipe for Country Potato Salad, and enjoy the flavors you love without the guilt. Each 1 cup serving has just 3 Points +!

Ingredients

2 pounds small, red potatoes (skins can be left on or peeled off – whichever is preferred)
3 large hard-boiled egg whites
1 large hard-boiled egg
1 cup chopped celery
1/2 cup chopped red onions
3 oz lean smoked ham, cut into bite size pieces
1/4 cup chopped fresh parsley
2 tbsp chopped chives, fresh
2 tbsp chopped dill, fresh
3/4 cup nonfat buttermilk
2 tbsp non-fat plain Greek yogurt
2 tbsp Dijon mustard
1 tbsp lemon juice, freshly squeezed
1 tsp salt
¼ tsp black pepper

Instructions

Cut the potatoes into bite-size pieces and place them in a large saucepan. Cover with water and bring to a simmer over medium-high heat.
Reduce heat to medium and cook, partially covered, until just tender, 12 to 20 minutes, depending on their size. Drain and let cool for about 15 minutes.
When the potatoes are cool enough to handle, put them in a large salad bowl, and in add celery, ham, green onions, parsley, chives, and dill. Toss to combine. Add buttermilk, mustard, yogurt, lemon juice, salt and pepper; stir to combine. Gently stir in chopped egg.
Serve at room temperature or chilled.

Preparation time: 10 minute(s)

Cooking time: 20 minute(s)

Diet (other): Low calorie, Reduced fat

Number of servings (yield): 8

Meal type: lunch

Culinary tradition: USA (Southern)

Entire recipe makes 8 servings
Serving size is 1 cup
Each serving = 3 Points +

PER SERVING: 135 calories; 2g fat; 21g carbohydrates; 7g protein; 2g fiber

Spinach, Ham and Egg Whites Frittata Recipe – 2 Points +

LaaLoosh — Mon, 11 Apr 2011 22:28:38 +0000

photo credit: food network

The perfect, healthy Spring breakfast recipe is here!! This delicious Egg Whites Frittata is made with a lot of good for you ingredients, but the flavorful smoked gouda cheese is what really makes this Italian Omelet Recipe a real palate pleaser. With fresh spinach and dill, you’ll get some well needed fiber and antioxidants, and the lean ham and egg whites will pack in the protein. And the best part is – each serving is just 2 Points +!! Wahoo!!! Even though this is not an official one of Weight Watchers Breakfast Recipes, anyone who wants is looking for a flavorful, but low calorie egg recipe will definitely enjoy this dish. Plus, isn’t it just fun to say you made a “frittata”?!? It feels so posh.

Spinach, Ham and Egg Whites Frittata Recipe

Looking for a low calorie WW Breakfast recipe that still tastes great? Well this delicious Egg Whites, Ham and Spinach Frittata will definitely fit the bill. Made with low calorie ingredients, it maintains a healthy profile, but still packs in some amazing flavors.

Ingredients

2 cups liquid egg whites
1/2 cup lean ham, diced
1 5oz bag fresh baby spinach, washed and chopped
3/4 cup reduced fat smoked Gouda cheese, shredded
2 leeks, white and light green parts only, diced
2 tsp fresh dill, finely chopped
1 tsp garlic powder
1/tsp fresh lemon zest
1/2 tsp salt
1/4 tsp freshly ground pepper

Instructions

Preheat to 450°F and position oven rack in upper third of oven
Whisk egg whites, salt, pepper and garlic powder in a medium bowl. Spray a frittata pan or a large ovenproof nonstick skillet with nonfat cooking spray and set over medium heat.
Add fresh dill lemon zest and leeks; cook, stirring, until softened, about 3-4 minutes.
Add spinach and ham; cook, stirring, until the spinach is wilted, about 1 minute.
Pour the egg mixture over the vegetables and cook, lifting the edges of the frittata so uncooked egg can flow underneath, until the bottom is light golden, 2 to 3 minutes.
Sprinkle cheese on top, transfer the pan to the oven and bake until the eggs are set, about 8 minutes.
Let rest for about 3 minutes before serving. Slice into 6 equally sized portions.

Cooking time (duration): 25

Diet type: Vegetarian

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

Number of servings (yield): 6

Meal type: breakfast

Culinary tradition: Italian

Entire recipes makes 6 servings
Serving size 1s 1/6th of frittata
Each serving = 2 Points +

PER SERVING: 112 calories; 2g fat; 4 g carbohydrates; 15 g protein; 1 g fiber

Egg Salad Recipe – 4 Points +

LaaLoosh — Thu, 24 Mar 2011 20:21:22 +0000

photo credit: chezus.com

Some of the feedback that I heard from many of you was about wanting to see some healthy lunch recipes for kids, so the one that I want to share today is my so tasty it’s too good to be true Egg Salad Recipe. By simply reducing the mayo and amount of egg yolks that are in traditional egg salad recipes, and adding in some extra flavor, I transformed this typically fattening dish that is not only low in WW Points + for you, but healthy and delicious for your kids. Serve it up over a bed of fresh greens, fresh tomato slices, or as my 2-yr old likes it – over mini whole grain toast slices. The entire recipe is just 4 Points +!! Do you realize that this means you can sit down and eat the WHOLE bowl and not feel an ounce of guilt? Yeah, I’m loving that aspect. Enjoy!

Egg Salad Recipe

A quick and healthy kids lunch idea or Weight Watchers Lunch Idea, this low calorie egg salad recipe is not only delicious, but easy to make. Full of protein, low on fat and carbs, it’s just 4 Points + for the entire recipe!

Ingredients

1 hard-boiled egg, peeled and chopped
3 hard- boiled eggs (whites ONLY), peeled and chopped
1 stalk of celery, finely diced
1 tsp low-fat mayonnaise
2 tsp Dijon mustard
1 tbsp non-fat plain Greek yogurt
1 tbsp red onions, finely chopped
1 tsp fresh dill, finely chopped
juice from ½ a lemon, freshly squeezed
½ tsp sea salt
Freshly ground pepper, to taste

Instructions

Mash egg and egg white in a small bowl with a fork.
Stir in celery, mayonnaise, mustard, onions, dill, lemon juice and salt and pepper until combined.

Cooking time (duration): 10

Diet type: Vegetarian

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

Number of servings (yield): 1

Meal type: lunch

Culinary tradition: USA (General)

Serving size is entire recipe

Each serving = 4 Points +

PER SERVING: 163 calories; 7 g fat; 4 g carbohydrates; 19 g protein; 0 g fiber

Ricotta and Broccoli Frittata Recipe, with Bacon – 1 Point Total

LaaLoosh — Tue, 14 Sep 2010 22:17:24 +0000

photo credit: dairy goodness

Frittata Recipes are traditionally Italian or Spanish in origin, but have since become a popular breakfast recipe known throughout the US. And this delicious Ricotta, Broccoli and bacon Frittata Recipe is the perfect meal idea for any Weight Watcher! Even though most people eat frittatas for breakfast, don’t be afraid to use this as a main dish recipe for lunch, brunch or dinner! With just 1 Point Total for each serving, this low calorie breakfast is a perfectly satisfying dish. Plus, it’s loaded with tasty veggies and BACON! This is a wonderful and nutritious meal idea that the whole family can enjoy.

Ricotta and Broccoli Frittata Recipe, with Bacon

Ingredients:
- 1 cup of egg substitute
- 1/2 cup fat-free ricotta cheese
- 1/2 cup broccoli, chopped
- 1/4 cup fat free milk
- 1/4 cup fresh cherry tomatoes, quartered
- 1/4 cup chives, fresh, chopped
- 1/4 cup parsley, fresh, chopped
- ¼ cup red onions, finely chopped
- 1 tbsp fresh basil, finely chopped
- 6 slices turkey bacon, cooked and finely chopped
- ½ tsp salt
- ¼ tsp black pepper

Directions:
Preheat oven to 400ºF. Spray a 9-inch nonstick, ovenproof skillet generously with nonstick, butter flavored cooking spray and set over medium heat.
Then, in a small bowl, combine eggs, milk, broccoli, tomatoes, herbs, bacon, salt and pepper; pour into hot skillet. Drop ricotta into egg mixture, spoonful by spoonful. Cook, stirring occasionally with a wooden spoon, until eggs are set and only the surface is runny, about 3 minutes. Place skillet in oven and bake, until cooked through and slightly browned, about 3 to 5 minutes.
Slide frittata out of pan and cut into 8 wedges; serve immediately.

Entire recipe makes 8 servings
Serving size is 1 wedge
Each serving = 1 Point Total

Spinach and Artichoke Quiche Recipe – 1 Points +

LaaLoosh — Mon, 14 Jun 2010 20:29:01 +0000

Delicious and satisfying, this healthy Spinach and Artichoke Quiche Recipe will have you love being a weight watcher! Packed with protein, calcium and vitam1 Points +, so even if you decide to indulge and have 2 servings, you won’t be going overboard on your Weight Watchers Points. My whole family loved this tasty, low calorie quiche recipe, and I loved the full feeling I had after eating it! If you are looking for healthy recipes that are weight watchers friendly, you’ve gotta give this Artichoke and Spinach Quiche a try!

Spinach and Artichoke Quiche Recipe

Enjoy this delicate and delicious Spinach and Artichoke Crustless Quiche Recipe without an ounce of guilt. With just 1 Point per serving, this is a meal that will make any weight watcher jump for joy.

Ingredients

1 medium red onion, thinly sliced
1 13oz can of artichoke hearts
1 cup fresh spinach, roughly chopped
1/2 tsp dried tarragon
1 tbsp parsley, finely chopped
3 garlic cloves, minced
1/2 cup unsweetened, regular Almond Breeze
1 cup liquid egg substitute (like EggBeaters)
2 egg whites, lightly beaten
3/4 cup low fat mozzarella cheese
2 tbsp Parmesan cheese
1 tsp lemon zest
1 tsp salt
1/4 tsp black pepper
non-fat cooking spray

Instructions

Preheat oven to 350°F.
Spray 9-inch pie plate with non-fat cooking spray.
Boil 4 cups of water in a medium saucepan.
Spray a medium skillet with non-fat cooking spray and put over medium-high heat. Saute onion and garlic until softened, stirring occasionally, about 5 minutes. Set aside.
Add spinach and cook until spinach begins to wilt. Then, add artichoke hearts, tarragon and parsley, and saute for about 2 minutes.
Meanwhile, whisk together Almond Breeze, egg substitute, egg whites, 1/2 cup of cheese, lemon zest, salt and pepper.
Pour into prepared pie plate. Scatter garlic & onion mixture evenly over egg mixture. Sprinkle with remaining 1/4 cup of mozzarella cheese and the parmesan cheese.
To bake quiche, create a water bath: Set a large sheet pan with sides on a flat surface. Place pie plate on sheet pan. Pour hot water around pie plate so it goes 1/2 inch up sides of pie plate (do not get water on quiche). Carefully lift sheet pan to prevent splattering water and place in oven. Bake in water bath until quiche is set in center, about 45 minutes.
To remove pie plate from water bath, slide 2 large spatulas under pie plate and remove pie plate from oven (make sure to wear oven mitts). Leave sheet pan in oven so water can cool before removing pan from oven.
Turn oven to broil. Broil quiche 3 inches from heat until golden brown, about 2 minutes. Let stand for 5 minutes before serving.

Preparation time: 15 minute(s)

Cooking time: 50 minute(s)

Diet type: Vegetarian

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

Number of servings (yield): 6

Culinary tradition: French

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

PER SERVING: 133 calories; 2g fat; 1g carbohydrates; 10g protein; 3g fiber

Breakfast Sandwich Recipe – 4 Point Total

LaaLoosh — Wed, 12 May 2010 03:19:08 +0000

Lately, I have been really craving sandwiches. I want them for breakfast, lunch and dinner. And in my quest for a good Weight Watchers Breakfast Sandwich Recipe, that tasted yummy and was not full of preservatives like the frozen kind at the store, I ended up creating my own Spinach and Egg White Sandwich Recipe that was definitely a hit! My skinny version of this popular American food is loaded with protein, fiber, and calcium. It’s definitely larger than those skimpy ones you get at restaurants, so it’s very satisfying. And yet it has just a measly 4 Point Total. I also love that you can really mix this recipe up and try it with different meats and/or veggies without affecting the point total too much. I can’t wait to try out some yummy ideas I have!! If you too are looking for tasty, low calorie breakfast sandwiches, you must give this one a try!

Breakfast Sandwich Recipe

Ingredients:
- 1 100 Calorie Sandwich Round
- 1/3 cup liquid egg whites (or egg substitute)
- 1/2 tsp salt
- 1/4 tsp pepper
- 1 slice fat-free American cheese (I used Kraft Singles)
- 1/4 cup chopped spinach leaves
- 1 slice lean deli ham
- 2 slices fresh tomato
- 1 slice red onion

Directions:
Spray a small frying pan with non-stick cooking spray and set to medium heat. Toast your Sandwich Round in a toaster. While bread is toasting, fry the slice of ham until it edges start to become a bit crisp. Place ham on 1 half of the toasted Sandwich Round. Next, add the spinach to the frying pan, and cover with a lid until the leaves start to wilt (about 1 minute). Add in egg whites, salt and pepper. Scramble egg whites with spinach and cook until egg whites are solid. Pile up the eggs into one section of the pan, and top with the slice of cheese. Cover pan with lid, and turn off heat. After about 30 seconds, remove the lid and cheese should be melted. Place eggs with the cheese on top of the ham on your sandwich. Finally, top with tomatoes, onions and the remaining half of the Sandwich Round. Enjoy!

Entire recipe makes 1 sandwich
Serving size = 1 sandwich
Calories – 230
Fat – 2g
Fiber – 5g
Each serving = 4 Point Total