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Citrus shrimp

90 sugar calories

~Shopping List~

• 5 medium shrimp
• 1-2 Tbsp lime juice
• 1/4 cup black beans
• 1/2 cup cooked rice
• Olive oil
• Salt and pepper
• Shredded lettuce or spinach

~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 on the grill.  Place in the broiler or on the grill and cook 2 minutes on each side until pink throughout.  Toss shrimp with lime juice, rice and beans and adjust salt and pepper to taste.  Serve  on a bed of lettuce or spinach.

~Alternatives~

You can replace the black beans with kidney beans.

Chicken salad stuffed tomatoes

0 sugar calories

~Shopping List~

• 1 hollowed out tomato
• 1/2 cup cooked chicken, shredded
• 2 Tbsp mayonnaise
• 1/2 sliced scallion
• 1 Tbsp chopped cilantro
• 1 tsp lime juice
• Pinch garlic powder
• Pinch cumin
• Pinch chili powder
• Salt and pepper

~To do~

In a small bowl, mix chicken, mayo, scallion, cilantro, lime juice, garlic powder, cumin, chili powder, and salt and pepper to taste.  Fill tomato with chicken mixture.

~Alternatives~

Use rotisserie chicken or keep cans of chicken for this recipe.

Bacon eggs Benedict

50 sugar calories

~Shopping List~

• 1/2 English muffin, toasted
• Butter
• 1 or 2 slices of bacon (or canadian bacon)
• 1 egg
• Pinch fresh parsley
• Salt and pepper

Hollandaise sauce

• 10 Tbsp butter
• 3 egg yolks
• 1 Tbsp lemon juice
• Dash of hot sauce
• Salt to taste

~To do~

Heat a skillet on high.  Cook bacon according to package directions, the remove to paper towel to drain.  Reserve a bit of the grease and turn down the heat to medium.  Add egg and fry to your liking, season with salt and pepper.  To serve, butter the English-muffin half and put on a plate, the top with the bacon, fried egg, Hollandaise sauce (see instructions below) and parsley.  Add salt and pepper to taste.

HOLLANDAISE SAUCE:  Heat butter in a saucepan until melted.  Place egg yolks, lemon juice, hot sauce and salt in a blender, and blend for 30 seconds on medium speed.  Add melted butter and blend on low speed until all butter is combined.  Keep warm until served.  (This makes more than one serving, save extra for a second breakfast).

Egg in a hole sandwich

53 sugar calories

~Shopping List~

• 1 egg
• Butter or olive oil
• 1 slice Canadian Bacon
• 1/2 whole wheat English muffin
• 1 slice cheddar cheese
• Salt and pepper

~To do~

Press down on English muffin with a glass to create a hole in the muffin’s center.  Heater a skillet to medium-high and heat butter or olive oil, then add both the muffin with the hole and the muffin center to the pan (make sure the rough side is down).  Add Canadian bacon to pan, Crack the egg into the hole in the middle of the muffin, season with salt and pepper and cook till whites look done to your taste.  Then carefully flip over the muffin with the egg, the muffin center and the bacon.  Remove muffin center to a plate, then top with bacon, cheese, then the muffin with egg.  Cover the stack with an inverted glass bowl for a minute to help the cheese melt.

~Alternative~

Remplace the English muffin with whole grain toast.

Ricotta omelet

104 sugar calories

~Shopping List~

• 2 eggs
• Olive oil or butter
• 1/4 cup arugula
• 2 Tbsp ricotta cheese
• 1 English Muffin, toasted
• 1 cup spinach
• Salt and pepper

~To do~

For the omelet:  Put the eggs in a small bowl and whisk until blended, and season with salt and pepper.  Heat a small skillet on medium low, add about a teaspoon of olive oil or butter, then add the eggs.  Let the eggs begin to cook for a minute, then use a heat-resistant rubber spatula to begin pushing the egg into the center, allowing the uncooked portion to flow to the sides – your eggs will begin to look like a yellow pancake.  When mostly cooked, but still wet on top, use the spatula to our your eggs over.  Now add the arugula and ricotta down the middle of the egg, and use the spatula to fold in half.  Let sit for about 30 seconds, then turn the folded egg over.  Slide ont on plate and serve with buttered English muffin and spinach along side.

For the spinach:   Heat a skillet on medium-high, and add a drizzle of olive oil.  When hot, toss the spinach, season with salt and pepper, and stir frequently until wilted (1-2 minutes).

~Alternatives~

You can substitute the English muffin with a whole wheat tortilla for a breakfast to go.

Ricotta toast

8 sugar calories

~Shopping List~

• 2 slices whole-wheat bread, toasted
• 2 Tbsp ricotta cheese
• 2 Tbsp sugar free preserves

~To do~

Spread the toast with ricotta, then top with preserves.

~Alternatives~

You can swap the ricotta with cottage cheese.  You can use sliced strawberries instead of preserves.

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.