Artichoke and Spinach Quiche Cups

 

Yeilds: 3 servings – Serving Size: 2 quiche cups – Calories: 230 – Total Fat: 16 g – Carbs – 6g – Protien: 11g

Ingredients

  • 3 egg whites
  • 2  large eggs
  • 1 cup spinach, coarsely chopped
  • 1/2 cup grilled artichokes, coarsely chopped
  • 1/2 cup grated parmesan cheese, 
  • 1/4 cup low fat ricotta cheese
  • 1 tablespoon olive oil
  • 1 red bell pepper, finely chopped
  • dash of salt and pepper

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Directions

  • Preheat oven to 375 degrees
  • In a small bowl, whisk the egg whites until fluffy
  • In a medium-large bowl, whisk the eggs, then add the spinach, artichokes, bell pepper,Parmesan, ricotta, salt and pepper. Gradually pour the egg white mixture and lightly mix.
  • Brush 6-8 individual muffin tins with the olive oil. The number of cups you make depends on the size of the molds you use.
  • Pour the mixture into the tins, leaving some space from the rim.
  • Bake in the oven for 20 min or until cooked through.      Enjoy!

Artichoke and Spinach Quiche Cups

Ingredients

  • 3 egg whites
  • 2 large eggs
  • 1 cup spinach, coarsely chopped
  • 1/2 cup grilled artichokes, coarsely chopped
  • 1/2 cup grated parmesan cheese,
  • 1/4 cup low fat ricotta cheese
  • 1 tablespoon olive oil
  • 1 red bell pepper, finely chopped
  • dash of salt and pepper

Instructions

  1. Preheat oven to 375 degrees
  2. In a small bowl, whisk the egg whites until fluffy
  3. In a medium-large bowl, whisk the eggs, then add the spinach, artichokes, bell pepper,Parmesan, ricotta, salt and pepper. Gradually pour the egg white mixture and lightly mix.
  4. Brush 6-8 individual muffin tins with the olive oil. The number of cups you make depends on the size of the molds you use.
  5. Pour the mixture into the tins, leaving some space from the rim.
  6. Bake in the oven for 20 min or until cooked through. Enjoy!
http://revampfitness.com/artichoke-spinach-quiche-cups/

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Spinach ‘n’ Feta Lettuce Wrap

Yeilds: 1 serving – Serving Size: 1 wrap – Calorie: 280 – Total Fat: 10g – Carbs: 7g – Protein: 8g

Ingredients

  • 2 large eggs
  • 1/2 cup diced onions
  • 1 cup baby spinach chopped
  • 2 tablespoons fat free feta crumbles
  • 1 medium diced tomato 
  • 1 large lettuce leaf 
  • dash of salt and pepper

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Directions

  • Add all the ingredients, except the lettuce, to a mixing bowl and whisk to combine. Heat nonstick skillet to medium heat. Add egg mixture and cook to desired consistency. Add cooked egg to the edge of lettuce leaf and fold over. Enjoy!

Spinach ‘n’ Feta Lettuce Wrap

Ingredients

  • 2 large eggs
  • 1/2 cup diced onions
  • 1 cup baby spinach chopped
  • 2 tablespoons fat free feta crumbles
  • 1 medium diced tomato
  • 1 large lettuce leaf
  • dash of salt and pepper

Instructions

  1. Add all the ingredients, except the lettuce, to a mixing bowl and whisk to combine. Heat nonstick skillet to medium heat. Add egg mixture and cook to desired consistency. Add cooked egg to the edge of lettuce leaf and fold over. Enjoy!
http://revampfitness.com/spinach-n-feta-lettuce-wrap/

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Salmon and Eggs on Toast

Yeilds: 4 servings – Serving Size: 1 slice toast with toppings – Calories: 250 – Carbs: 22g – Protein: 20g – Total Fat: 8g

Ingredients

  • 2 (4-ounce) slices of wild smoked/lox, chopped
  • 4 eggs
  • 1/4 cup milk
  • 1/4 cup chopped rosemary 
  • 4 slices whole wheat bread, toasted
  • dash of salt and pepper

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Directions

  • Whisk the eggs and milk together vigorously until incorporated and frothy. Add eggs to a nonstick pan sprayed with cooking oil, over medium heat, and allow to set a bit on the bottom, then push the edge of the eggs into the center of the pan and allow the liquid eggs on top to slide into the edges of the pan. Continue to push up the edges and stir gently to form large curds. Do not over stir the eggs.
  • Top toast with scrambled eggs, chopped smoked salmon, season with rosemary, salt and pepper. Enjoy!

Salmon and Eggs on Toast

Ingredients

  • 2 (4-ounce) slices of wild smoked/lox, chopped
  • 4 eggs
  • 1/4 cup milk
  • 1/4 cup chopped rosemary
  • 4 slices whole wheat bread, toasted
  • dash of salt and pepper

Instructions

  1. Whisk the eggs and milk together vigorously until incorporated and frothy. Add eggs to a nonstick pan sprayed with cooking oil, over medium heat, and allow to set a bit on the bottom, then push the edge of the eggs into the center of the pan and allow the liquid eggs on top to slide into the edges of the pan. Continue to push up the edges and stir gently to form large curds. Do not over stir the eggs.
  2. Top toast with scrambled eggs, chopped smoked salmon, season with rosemary, salt and pepper. Enjoy!
http://revampfitness.com/salmon-eggs-toast/

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Blueberry Quinoa Breakfast Bowl

 

Recipe Name: Blueberry Quinoa Breakfast Cereal
Original File Name: Blueberry Breakfast Qunoa_10050.tif

Yeilds: 4 servings – Serving Size: 1 cup plus toppings – Calories: 240 – Total Fat: 3g – Carbs: 40g – Protien: 11g

Ingredients

  • 1 med chopped banana
  • 2 cups fat free milk 
  • 1 cup uncooked quinoa, pre rinsed
  • 2 tablespoons honey
  • 1 cup fresh blueberries
  • 1/2 cup raisins (optional)

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Directions

  • Over medium heat, in a medium pot, bring quinoa and milk to a boil. Cover and reduce heat to a simmer. Cook quinoa until milk is absorbed, approx. 15 minutes.
  • Add the honey and blueberries, stir to combine. Serve into individual bowls.   Enjoy!

Blueberry Quinoa Breakfast Bowl

Ingredients

  • 1 med chopped banana
  • 2 cups fat free milk
  • 1 cup uncooked quinoa, pre rinsed
  • 2 tablespoons honey
  • 1 cup fresh blueberries
  • 1/2 cup raisins (optional)

Instructions

  1. Over medium heat, in a medium pot, bring quinoa and milk to a boil. Cover and reduce heat to a simmer. Cook quinoa until milk is absorbed, approx. 15 minutes.
  2. Add the honey and blueberries, stir to combine. Serve into individual bowls. Enjoy!
http://revampfitness.com/blueberry-quinoa-breakfast-bowl/

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Slow Cooker Vegetable Omelette

 

Yeilds: 6 servings – Serving Size: 1/6th slice omelette – Calories: 160 –  Total Fat: 9g – Carbs: 7g = Protein: 12g

Ingredients

  • 8 large eggs
  • 1/2 cup grated parmesan cheese 
  • dash of salt and pepper
  • 1 tablespoon olive oil
  • 1 chopped medium onion
  • 1/2 cup carrots, peeled and chopped
  • 1/2 cup potatoes
  • 1 medium tomato
  • 1 medium red bell pepper

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Directions

  • In a medium bowl, whisk the eggs, Parmesan, salt and pepper
  • Over medium heat, in a saucepan with your olive oil, saute the onions for 2 min, then add all the vegetables. Cook for 10 min or until almost tender.
  • Transfer the vegetables to the slow cooker, then pour the egg mixture inside, making sure the vegetables are well covered.
  • Set on high for 2 hours, then enjoy!

Slow Cooker Vegetable Omelette

Ingredients

  • 8 large eggs
  • 1/2 cup grated parmesan cheese
  • dash of salt and pepper
  • 1 tablespoon olive oil
  • 1 chopped medium onion
  • 1/2 cup carrots, peeled and chopped
  • 1/2 cup potatoes
  • 1 medium tomato
  • 1 medium red bell pepper

Instructions

  1. In a medium bowl, whisk the eggs, Parmesan, salt and pepper
  2. Over medium heat, in a saucepan with your olive oil, saute the onions for 2 min, then add all the vegetables. Cook for 10 min or until almost tender.
  3. Transfer the vegetables to the slow cooker, then pour the egg mixture inside, making sure the vegetables are well covered.
  4. Set on high for 2 hours, then enjoy!
http://revampfitness.com/slow-cooker-vegetable-omelette/

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Bagel with Sun Dried Tomatoes

 

Yeilds: 2 servings – Serving size: 1/2 bagel – Calories: 260 – Total Fat: 13g – Carbs: 20g – Protien: 13g

Ingredients

  • 1 whole wheat bagel
  • 1 tablespoon extra virgin olive oil
  • 2 thin slices of swiss cheese
  • 2 tablespoons finely chopped sun dried tomatoes (any variety jarred in olive oil)
  • 3 fresh basil leaves. finely chopped
  • 1/4 teaspoon dried oregano

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Directions

  • Cut the bagel in half and toast (if desired). Drizzle both halves with extra virgin olive oil.
  • Sprinkle the oregano and distribute the cheese, sun dried tomatoes, and basil around the bagel.   Enjoy!

Bagel with Sun Dried Tomatoes

Ingredients

  • 1 whole wheat bagel
  • 1 tablespoon extra virgin olive oil
  • 2 thin slices of swiss cheese
  • 2 tablespoons finely chopped sun dried tomatoes (any variety jarred in olive oil)
  • 3 fresh basil leaves. finely chopped
  • 1/4 teaspoon dried oregano

Instructions

  1. Cut the bagel in half and toast (if desired). Drizzle both halves with extra virgin olive oil.
  2. Sprinkle the oregano and distribute the cheese, sun dried tomatoes, and basil around the bagel. Enjoy!
http://revampfitness.com/bagel-sun-dried-tomatoes/

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