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Eggs Espanola Serves 1
I Can’t Believe It’s Not Butter® pump spray
2 tablespoons salsa (drained)
dash hot sauce
1 egg (whisked) or
1
⁄4 cup Eggbeaters®
1 ounce shredded low-fat cheddar cheese
1. Spray a small heat resistant oval soufflé/casserole dish with
pump spray.
2. Mix together salsa and hot sauce.
3. Place salsa and hot sauce on bottom of dish and top with
egg and shredded cheddar cheese.
4. Steam in Small or Large Steamer Bowl for 6 to 8 minutes until
set, and then serve.
Nutritional Information:
127 Calories, 13.4 gm Protein, 2.3 gm Carbohydrate, 7 gm Fat,
217 mg Cholesterol, 378 mg Sodium
Tip: Serve with warm tortillas. To drain salsa place in a small strainer
for about 5 minutes and discard any liquid.
Cinnamon Spiced Apples and
Blueberries with Yogurt Serves 2
1 medium apple, peeled and sliced
1 cup blueberries
1 teaspoon lemon juice
2 teaspoons cinnamon
1 tablespoon brown sugar
2 cups non-fat plain yogurt
2 tablespoons wheat germ
1. Place sliced apple and blueberries in Small or Large Steamer
Bowl and top with lemon juice.
2. Sprinkle cinnamon and brown sugar on fruit and steam for
about 8 to 10 minutes until softened.
3. Serve fruit with yogurt and sprinkle with wheat germ.
Nutritional Information:
256 Calories, 16.7 gm Protein, 46 gm Carbohydrate, 1.3 gm Fat,
5 mg Cholesterol, 192 mg Sodium
Tip: Pears or peaches work well in place of the apples. Other berries
can be used as well.
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Turkey American Scrambler Serves 1
I Can’t Believe It’s Not Butter® pump spray
1 slice deli roasted turkey (sliced thin)
1 egg (whisked) or
1
⁄4 cup Eggbeaters®
1 slice 2% American cheese
1 teaspoon chopped scallions or green onions
1. Spray a small heat resistant soufflé/custard/casserole dish
with pump spray.
2. Place turkey on bottom of soufflé cup and top with egg.
3. Top with cheese, slicing to cover. Garnish with chopped
scallions or green onions.
4. Steam in Small or Large Steamer Bowl for 8 to 10 minutes
until the egg is cooked through and serve.
Nutritional Information:
112 Calories, 12.3 gm Protein, 1.1 gm Carbohydrate, 6.2 gm Fat,
222 mg Cholesterol, 373 mg Sodium
Tip: This filling is also great rolled into a wrap and served as an on-the-
go sandwich.
Eggs with Peppers and Onions Serves 1
I Can’t Believe It’s Not Butter® pump spray
2 tablespoons chopped red pepper
3 tablespoons chopped scallions or green onions
1 egg (whisked) or
1
⁄4 cup Eggbeaters®
1 slice low-fat Swiss cheese (sliced thin)
1 teaspoon hot sauce
1. Spray a small heat resistant oval soufflé/casserole dish with
pump spray.
2. Place 2 tablespoons peppers and 2 tablespoons scallions or
green onions in dish.
3. Top with egg and cheese.
4. Sprinkle with hot sauce and garnish with remaining
1 tablespoon chopped scallions or green onions.
5. Steam in Small or Large Steamer Bowl for 7 to 10 minutes
until egg is set then serve.
Nutritional Information:
104 Calories, 10.6 gm Protein, 2 gm Carbohydrate, 5.7 gm Fat, 217 mg
Cholesterol, 109 mg Sodium
Tip: Extra hot sauce can be used for those who like it spicy. Also a
low-fat Muenster or low fat mozzarella works great in place of the
Swiss cheese.
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