Category Archives: #sandwiches&mains

BLT egg sandwich

160 sugar calories ~Shopping List~ 1 small artisan roll 1 Tbsp mayonnaise 4 slices bacon Romaine lettuce 3 tomato slices 1 slice pepper jack cheese ~To do~ Heat a skillet and cook the bacon according to the package directions; drain on paper towels, reserving a tablespoon of bacon grease in the pan.  Fry the egg in the same pan to your taste. Spread the mayo on the toasted bread and add the toppings in any order you like.  Top with salt and paper to taste. ~Alternatives~ You can replace the romaine with any dark leafy green.

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Steak and goat cheese quesadilla

127 sugar calories ~Shopping List~ 3 oz strip or flank steak Olive oil 5 slices red onion 1/4 cup baby spinach leaves 2 Tbsp goat cheese, crumbled 1 Tbsp balsamic vinegar 2 whole-wheat tortillas, 6″ diameter Nonstick cooking spray Salt and pepper Rosemary (1 sprig chopped) ~To do~ The steak:  Heat your grill or broiler to high, and brush the steak with olive oil and season with salt and pepper.  Place on grill or broiler and cook on each side for 4-5 minutes until done to your liking.  Remove from heat and let rest for 5-10 minutes, then slice thinly. Quesadilla:  Heat skillet on medium-high.  When hot, add one tortilla and layer on the steak, cheese, onion, rosemary and spinach and season with salt and pepper.  Top with second tortilla, let sit for a minute or two.  When bottom tortilla begins to crisp and brown, use a spatula to carefully turn […]

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Sweet kale wrap

184 sugar calories ~Shopping List~ 1/4 cup kale, chopped finely 5 cubes mango, 1/2″ each 1 tsp jalapeno, minced 1 Tbsp mushrooms, chopped 1 Tbsp balsamic vinegar 1/2 Tbsp olive oil 1 whole wheat tortilla 2-3 Tbsp hummus 1/4 avocado, sliced Salt and pepper ~To do~ In a small bowl, toss together the kale, mango, jalapeño, mushrooms, balsamic vinegar, and olive oil; season with salt and pepper.  Spread the tortilla with hummus, top with salad mixture and add avocados.  Roll and eat. ~Alternatives~ You can replace kale with spinach.

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Feta turkey burger

120 sugar calories ~Shopping List~ 1 turkey patty 1/4 cup spinach 2 Tbsp feta cheese 1 whole-wheat hamburger bun 1 Tbsp real mayonnaise 1/2 cup mixed greens Olive oil Red wine vinegar Salt and pepper ~To do~ Heat broiler to high.  Season each side of burger with salt and pepper.  Spray a broiler pan with nonstick spray (line with foil for easier clean up), and place burger under broiler.  Broil each side for 4-6 minutes, until no longer pink inside.  Add feta and return under broiler for just a minute, until cheese begins to melt.  Spread mayo on bun, top with burger and spinach.  Serve with mixed greens drizzled with olive oil and vinegar; season with salt and pepper. ~Alternatives~ Turn it into a patty melt.  Add some sautéed onions and use swiss instead of Feta.  Serve on 2 slices of sourdough instead of the bun.

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Spinach pasta with shrimp

53 sugar calories ~Shopping List~ 3/4 cup spinach pasta, cooked 4 medium shrimp 3 cherry tomatoes, sliced 1 Tbsp fresh parsley, chopped Olive oil 1/2 garlic clove, minced Dash red pepper flakes Salt and pepper ~To do~ Heat grill or broiler on high, brush shrimp with olive oil, and season with salt and pepper.  You can skewer the shrimp if it makes them easier to handle the grill.  Place in the broiler or on the grill, and cook 2 minutes on each side until pink throughout.  Toss with pasta, tomatoes, parsley, garlic, and red pepper flakes.  Drizzle with olive oil, and season with salt and pepper. ~Alternatives~ Add a little chopped spinach and parmesan on top.

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Bacon spaghetti with garlic croutons

168 sugar calories ~Shopping List~ 3/4 cup whole-wheat spaghetti, cooked 1 strip bacon 3 cherry tomatoes, cut in half 1/4 cup spinach, chopped Olive oil 5 garlic croutons Salt and pepper ~To do~ Cook bacon according to package directions, and drain on paper towels.  In a bowl, toss together the pasta, crumbled bacon, tomatoes, and spinach.  Drizzle with olive oil, and season with salt and pepper.  To with croutons. ~Alternatives~ Servent a bed of chopped spinach or arugula and omit pasta if you want to cut sugar calories.

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Italian chicken pita

150 sugar calories ~Shopping List~ 1/2 chicken breast 1 whole-wheat pita 2 slices provolone 1 Tbsp marinara sauce (no sugar added) 1-2 Tbsp fresh basil, chopped 1/4 cup spinach Salt and pepper ~To do~ Heat grill or broiler on high.  Brush chicken with olive oil and season with salt and pepper.  Place chicken in broiler on grill, and cook until no longer pink inside and juices run clear, about 10 minutes each side.  When done, slice chicken thinly.  Fill pita with chicken, marinara, basil, spinach, and cheese, season with salt and pepper. ~Alternatives~ Replace the pita with 3/4 cup whole-wheat pasta.

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Mediterranean Tacos

54 sugar calories ~Shopping List~ 1 mai mai fillet 2 Tbsp feta cheese, crumbled 1 Tbsp onion, chopped 2 tsp fresh basil, chopped 2 Tbsp pico de gaillo Salt and pepper 2 small corn tortillas ~To do~ Heat a skillet on medium-high and add a drizzle of olive oil.  Meanwhile, season the fish with salt and pepper on both sides.  When the oil is hot, but not smoking, add the fillet and cook for 3 minutes, then turn and cook for another 3 minutes.  Heat the corn tortillas in a skillet, then to pewit fish, cheese and vegetables.  Season with salt and pepper. ~Alternatives~ You can also do this as a burrito in a whole-wheat tortilla.

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Skinny waffle

0 sugar calories ~Shopping List~ 1/4 coconut flour 1 Tbsp unsweetened almond milk 2 tsp cinnamon 1 Tbsp Trivia baking blend 1/4 tsp baking powder 1/4 tsp sea salt 1 Tbsp coconut oil 4 eggs Nonstick cooking spray ~To do~ Preheat waffle iron.  Mix all ingredients well in a bowl.  Spray waffle iron with cooking spray then pour half the batter into the warm iron.  Cook until golden brown.  Remove from iron, and repeat with remaining batter. ~Toppings~ Whipped cream (sugar free) (0 sc) Stevia (0 sc) Barlean’s toppings (0 sc)The Essential Woman Chocolat eMint Swirl, Omega Swirl Key Lime, Omega Swirl Lemon Zest, Omega SwirlMango Peach, Omega Swirl Pina Colada, Omega Swirl Strawberry Banana, Omega Swirl Blackberry Cinnamon (0 sc) Unsweetened cocoa powder (0 sc) nuts, such as pecans, almonds, and macadamia nuts (0 sc) 1/4 sliced banana (27 sc) 1/4 cup blueberries (22 sc) 3 cherries (16 sc) 1 […]

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Penne marinara

156 sugar calories ~Shopping List~ 2 oz whole-wheat penne pasta (hint: a 1 lbs box has 8 2oz servings) 1 Italian sausage 2 Tbsp marinara sauce 1/2 garlic clove, minced Olive oil 1 cup spinach, chopped Salt and pepper Parmesan or feta cheese (optional) ~To do~ Cook pasta and sausage according to package directions.  Heat a cast-iron or nonstick skillet on medium-high heat, and add a drizzle of olive oil.  When hot, sauté garlic for a minute, then add spinach and still until just wilted.  Season with salt and pepper; then stir in sausage, penne, and marinara.  Serve with a sprinkling of Parmesan or feta cheese. ~Alternatives~ You can use any type of whole wheat pasta.  You can also use brown rice instead of pasta.

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