Smoked Salmon and Cream Cheese Omelet (Serves 1): 1/2 cup egg whites, 2 tsp nonfat cream cheese, salt and pepper to taste, 1 tsp canola oil, 1/4 oz smoked salmon.
Whisk together egg whites, cream cheese, salt and pepper. Pour oil into a nonstick skillet, and turn to coat. Heat over medium-high flame. Add egg-white mixture to the skillet, gently pushing egg whites toward the center as they cook.
When eggs are almost set, place smoked salmon on top. Cover the pan, and cook for 30 seconds. Remove the lid, and add pepper. Slide omelet onto a cutting board, fold in half and serve.
Calories 262, Fat 6g, Carbs 34g, Protein 28g.
Raspberry and Chocolate Parfait (Serves 2): 2 oz nonfat sugar-free instant chocolate pudding, 1 cup nonfat milk, 1/2 cup nonfat plain yogurt, Â¾ cup nonfat cottage cheese, 1 tsp Splenda, 1 1/4 cup raspberries.
Whisk together chocolate pudding mix and nonfat milk until smooth. Set aside pudding to gel. In another bowl, mix together yogurt, cottage cheese and Splenda.
To serve: Spoon 1 tablespoon of pudding each into two glasses, and top with 1 tablespoon of the yogurt and cheese mixture and several raspberries. Repeat layers until all the ingredients are used, reserving a few raspberries for garnish.
Calories 178, Fat 0g, Carbs 28g, Protein 18g.
Mediterranean Quinoa Salad (Serves 2): 1/2 cup quinoa (measured dry), 1 cup water, 4 oz reduced-fat feta cheese, crumbled, 1/2 cup fresh parsley, chopped, 3 medium tomatoes, seeded and chopped, 3 tbsp fresh lemon juice salt and pepper to taste.
In a medium pot, combine quinoa with water. Cover and heat over medium-high heat, bringing to a boil. Once boiling, reduce heat, and allow to simmer for 10 minutes or until all the water is absorbed. Remove quinoa from pot, and allow to cool.
Combine quinoa with feta, parsley, tomatoes, lemon juice, salt and pepper.
Calories 327, Fat 7g, Carbs 41g, Protein 21g.
Strawberry-Oat Energy Bars With Yogurt (Serves 2): 1 cup strawberries, 1/2 cup rolled oats, 1/2 cup egg whites, 3 tsp Splenda, 1 cup low-fat plain yogurt.
Preheat oven to 350. Combine sliced strawberries, oats, egg whites and 1 teaspoon of Splenda. Coat a shallow baking dish with cooking spray, and pour the strawberry mixture into the dish. Bake for 15 to 20 minutes. Set aside to cool.
Increase oven temperature to 425. Slice into bars, and remove from baking dish. Recoat dish with cooking spray. Place bars back in dish in the oven for 5 minutes until golden brown. Mix remaining sugar into yogurt, and serve as a dipping sauce.
Calories 218, Fat 3g, Carbs 28g, Protein 15g.
Cheesy Italian Eggplant (Serves 2): 1 lb eggplant, thinly sliced salt and pepper to taste, 1 cup tomato sauce, 3 medium tomatoes, thinly sliced, 2 tbsp dried basil, 2 tbsp dried Italian seasoning, 1 cup fat-free ricotta cheese, 1/2 cup part-skim, low-moisture mozzarella cheese, shredded.
Preheat oven to 400. Season eggplant with salt and pepper, and roast for 15 minutes, covering the bottom of a cooking spray-coated glass baking dish with slices. Layer with half the sauce and half the tomatoes.
Sprinkle with 1 tablespoon each of basil and Italian seasoning, salt and pepper to taste. Top with half the ricotta and half the mozzarella. Repeat layers. Bake for 20 minutes, heating to broil until cheese is golden.
Calories 328, Fat 7g, Carbs 41g, Protein 23g. [via]