| C | 70 |
| F | 1g |
THIS SUPER-QUICK meal replacement is not only filling but can be tailored to satisfy any flavor craving you may have. Think of it like a super-fast pizza without borders that you can use to provide your favorite flavor combinations.
Yield: 4 servings
Prep time: about 3 minutes
Cooking time: about 5 minutes
Olive oil cooking spray (such as Pam)
1 cup egg whites (or prepared 100% egg whites, such as Egg Beaters)
Salt and freshly ground black pepper
2 ounces 75% reduced-fat cheddar cheese, shredded (such as Cabot)
½ cup ready-made pico de gallo or tomato salsa (such as Ready Pac)
½ cup fresh cilantro sprigs
1. Spray a microwave-safe 6-inch plate (inside dimension) with 1 second of cooking spray and pour ¼ cup of the egg whites directly onto the plate. Season lightly with salt and pepper, place in the microwave, and cook on high until the eggs are just beginning to set up and become cooked, about 1 minute. Remove the plate from the microwave, sprinkle on one-quarter of the cheese, and continue to cook on high until the eggs are cooked and the cheese is melted, about another minute. Repeat with the remaining egg whites.
2. Remove the last plate from the microwave. Spoon one-quarter of the pico de gallo over each plate, top each with one-quarter of the cilantro, and serve.
• Sneak an ounce of steamed shrimp on this for an additional 28 calories, less than half a gram of fat, and almost 6 grams of additional protein!
• Use a wider microwave-safe bowl or plate to cook all the eggs at once for a large omelet you can serve family style. Cook the larger plate for 4 to 5 minutes on high.
70 calories, 1g fat (0g sat), 5mg cholesterol, 216mg sodium, 4g carbohydrate, 0g fiber, 11g protein
Reduced calorie / Low fat / Saturated fat free / Low cholesterol / High protein / Trans fat free / Gluten free