Skinny-Size It. Molly Morgan

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СКАЧАТЬ teaspoons onion powder

      Sea salt, to taste

      Directions

      1 Heat a medium skillet over medium heat. Sauté the peppers and onions until tender, about 3 to 5 minutes.

      2 Add the tofu, garlic powder, onion powder and sea salt, and mix well. Cook for 8 to 10 minutes, or until the scramble is hot. Serve at once.

      Nutrition Facts (per serving)

      110 calories, 3.5 grams fat, 0 grams saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 5 milligrams sodium, 15 grams carbohydrates, 2 grams fiber, 6 grams sugar, 7 grams protein

      SKINNY SKILLET SCRAMBLE

       Yield: 2 servings

      Before:

      Breakfast skillets are often loaded with calories and fat. When you order a breakfast skillet in a restaurant, it can have as much as 700 calories and 50 grams of fat.

      Skinny-Size It:

      Incorporating lots of vegetables and beans produces a more flavorful, lighter version of the breakfast skillet, without all the fat and calories. To make it even lighter, swap all the whole eggs for egg whites, since the yolk is where the majority of calories in an egg is stored. The white is a complete source of protein, yet it has only 15 calories. The Skinny Skillet Scramble has only 190 calories and 4 grams of fat per serving.

      Ingredients

      1 small red potato, diced

      ¹/₂ medium sweet onion, peeled and diced

      ¹/₂ medium red or green bell pepper, seeded, deribbed and diced

      1 cup canned black beans, rinsed and drained

      1 teaspoon garlic powder

      4 large egg whites

      2 large eggs

      ¹/₄ cup shredded light cheddar cheese (such as Cabot Sharp Light Cheddar Cheese)

      Directions

      1 Heat a large skillet over medium heat. Sauté the potatoes, onions and peppers until all the vegetables have browned and are tender, about 7 minutes. Stir in the black beans and garlic powder and cook for 5 minutes more.

      2 Add the egg whites and the whole eggs to the vegetable-bean mixture, and cook, stirring frequently, until the eggs have set, about 3 to 5 minutes.

      3 Sprinkle the cheese over the scramble, cover the skillet and let the cheese melt, about 2 minutes. Serve at once.

      Nutrition Facts (per serving)

      190 calories, 4 grams fat, 1.5 grams saturated fat, 0 grams trans fat, 110 milligrams cholesterol, 150 milligrams sodium, 22 grams carbohydrates, 5 grams fiber, 4 grams sugar, 17 grams protein

      APPLE QUINOA CRUNCH

       Yield: 4 servings

      While oatmeal is a great way to start the day, quinoa is a fabulous alternative to work into your breakfast lineup.

      Before:

      Many breakfast cereals have a lot of added sugar in the form of corn syrup or brown sugar.

      Skinny-Size It:

      This cereal features fresh fruit, diced apple, to sweeten your breakfast without adding sugar. In addition, the chopped almonds add crunch, healthy fat and flavor.

      Skinny Shopping:

      Quinoa is a seed that cooks up like a grain. It is a complete protein, because it has all the essential amino acids. Look for quinoa near the rice in your grocery store. It comes in red, white and purple/black varieties. Nutritionally, they are all the same, but the red variety tends to have a hint of sweetness.

      Ingredients

      1 cup cooked quinoa (¹/₃ cup dry)

      2 medium McIntosh, Golden Delicious (or other varieties good for cooking) apples, peeled, cored and diced

      1 ounce (about 22 nuts) unsalted almonds, chopped

      1 teaspoon ground cinnamon

      ¹/₄ cup low-fat milk or almond milk

      Directions

      1 Combine the quinoa, apples, almonds and cinnamon in a medium saucepan. Cook over medium heat, stirring frequently, for 3 to 5 minutes, or until the cereal is heated through.

      2 Spoon the cereal into serving bowls, top with a tablespoon of milk, and serve at once.

      Nutrition Facts (per serving)

      120 calories, 4.5 grams fat, 0 grams saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 10 milligrams sodium, 18 grams carbohydrates, 3 grams fiber, 7 grams sugar, 4 grams protein

      OATMEAL OMEGA PARFAIT

       Yield: 1 serving

      Before:

      Granola parfaits are often loaded with calories from sugar and sugary sweet granola. While they may contain some whole grains, when you really look at the nutrition details, is this really the best choice? Furthermore, traditional granola parfaits tend to leave you with a quick energy crash after the sugar rush.

      Skinny-Size It:

      Make your own parfait by layering oatmeal, fresh fruit, yogurt and Barlean’s Strawberry Banana Omega Swirl Flax Oil. This is a winning combination that will fill you up without the sugar rush and energy crash. Oatmeal Omega Parfait contains only 9 grams of sugar per serving, and the fiber and protein will help to keep you full and will help balance blood sugar levels, too.

      Skinny Tip:

      What is the difference between steel-cut oats and rolled oats? Steel-cut oats are whole-grain groats (grains of oat missing only the hull) that are cut into little pieces and when cooked have a heartier texture. Rolled oats (aka old-fashioned oats) are oat groats that have been steamed and rolled to reduce the cooking time. Nutritionally both are a great option but switch it up from time to time for the texture variety!

      Ingredients

      ¹/₂ cup cooked steel-cut or old-fashioned oats (¹/₄ cup dry oats)

      ¹/₂ cup sliced strawberries

      ¹/₂ cup plain nonfat Greek yogurt

      1 tablespoon Barlean’s Strawberry Banana Omega Swirl Flax Oil

      Directions

      1 In a clear 12-ounce or larger drinking glass, layer the oatmeal, sliced strawberries, СКАЧАТЬ