Do you have an idea what is the best for 200 calorie meals for your breakfast? in this time i want to share some interesting recipes, hopelly useful, enjoy!
This was originally a Sunday-morning in late summer. At that time of year, I usually have extra tomatoes and peppers from the garden, and this recipe used up a few of them.
Breakfast Skillet
1 tablespoon (15 ml) olive oil
¼ cup (40 g) onion, finely chopped
¼ cup (38 g) red bell pepper, finely chopped
½ cup (105 g) frozen hash brown potatoes, thawed
¾ cup (180 ml) egg substitute
Heat oil in a large skillet over medium heat. Sauté onion and red bell pepper until tender. Add hash browns and cook until potatoes are softened and beginning to brown, stirring occasionally. Pour egg substitute over vegetables and continue to cook for 5 minutes, or until set, stirring occasionally.
Yield: 2 servings
Per serving: 195 calories (47% from fat, 26% from protein, 26% from carbohydrate); 13 g protein; 10 g total fat; 2 g saturated fat; 6 g monounsaturated fat; 2 g polyunsaturated fat; 13 g carbohydrate; 1 g fiber; 2 g sugar; 149 mg phosphorus; 61 mg calcium; 3 mg iron; 180 mg sodium; 529 mg potassium; 922 IU vitamin A; 0 mg ATE vitamin E; 30 mg vitamin C; 1 mg cholesterol; 154 g water
These are easy to make if you have a portable contact grill like the George Foreman models. If not, you can also grill them in a dry skillet, turning once.
Breakfast Quesadilla
1 cup (240 ml) egg substitute
¼ cup (56 g) salsa
¼ cup (30 g) low fat cheddar cheese, shredded
8 corn tortillas
Scramble egg substitute, stirring in salsa and cheese when it is almost set. Lightly spray one side of the tortillas in nonstick olive oil spray and place 4 of them oiled-side down on a baking sheet. Divide egg mixture among tortillas, spreading to even thickness. Top with the remaining tortillas, oiled-side up. Grill quesadillas for 3 minutes per side, or until heated through and golden brown. Cut into quarters to serve.
Yield: 4 servings
Per serving: 152 calories (22% from fat, 31% from protein, 47% from carbohydrate); 12 g protein; 4 g total fat; 1 g saturated fat; 1 g monounsaturated fat; 2 g polyunsaturated fat; 18 g carbohydrate; 3 g fiber; 1 g sugar; 237 mg phosphorus; 102 mg calcium; 2 mg iron; 275 mg sodium; 330 mg potassium; 291 IU vitamin A; 5 mg ATE vitamin E; 0 mg vitamin C; 2 mg cholesterol; 89 g water
A frittata is an Italian-style omelet, with the filling mixed in with the eggs. It’s cooked without turning and then the top set under the broiler. This version does not have any of the meat and potatoes that they often have, providing you with a filling weekend breakfast low in sodium, fat, and carbohydrates.
Vegetable Frittata
½ cup (75 g) red bell pepper, diced
½ cup (80 g) onion, chopped
1 cup (70 g) broccoli florets
8 ounces (225 g) mushrooms, sliced
1 cup (113 g) zucchini, sliced
1½ cups (355 ml) egg substitute
1 tablespoon (0.4 g) dried parsley
¼ teaspoon (0.5 g) black pepper
2 ounces (55 g) Swiss cheese, shredded
Spray a large oven-proof skillet with nonstick vegetable oil spray. Stir fry the red bell pepper, onions, and broccoli until crisp-tender. Add the mushrooms and zucchini and stir fry for 1 to 2 minutes more. Stir together the egg substitute, parsley, and pepper, and pour over vegetable mixture, spreading to cover. Cover and cook over medium heat for 10 to 12 minutes, or until eggs are nearly set. Sprinkle cheese over the top. Place under the broiler until eggs are set and cheese is melted.
Yield: 4 servings
Per serving: 140 calories (26% from fat, 51% from protein, 22% from carbohydrate); 18 g protein; 4 g total fat; 1 g saturated fat; 1 g monounsaturated fat; 2 g polyunsaturated fat; 8 g carbohydrate; 2 g fiber; 4 g sugar; 283 mg phosphorus; 209 mg calcium; 3 mg iron; 216 mg sodium; 721 mg potassium; 1618 IU vitamin A; 6 mg ATE vitamin E; 50 mg vitamin C; 6 mg cholesterol; 220 g water
All of them 200 Calorie Meals recipes i take from my favorite best-seller cookbook below:
500 Low-Cholesterol Recipes - Dick Logue
