Makes 12

INGREDIENTS
6 large eggs
12 slices pre-cooked turkey bacon (sliced into thirds)
¾ cup shredded low fat Swiss or Monterey jack cheese
½ cup 1% milk
¼ teaspoon salt
¼ teaspoon pepper
¼ teaspoon Italian seasoning

DIRECTIONS

1. Spray muffin tin with nonstick cooking spray.
2. Preheat oven to 350º F.
3. Place 3 bacon pieces in the bottom of each muffin cup.
4. In a separate bowl, mix together all ingredients until well blended, except for ¼ cup of the shredded cheese.
5. Fill each muffin cup with ¼ cup of the egg mixture.
6. Sprinkle extra ¼ cup of cheese on top across muffins.
7. Bake for 20-25 minutes or until eggs are set.

NUTRITIONAL ANALYSIS PER SERVING (1 muffin):
Total Calories: 98
Total Fat: 7g
Saturated fat: 2g
Total Carbohydrates: 1g
Total Fiber: 0g
Total Sugar: 1g
Protein: 8g

 

 

Tarragon Chicken Salad  (from ShrinkingKitchen.com)

Prep Time: 20 minutes

Total Time: 20 minutes

Yield: 5 cups

Serving Size: 1 cup

 

Gather

2 cups cubed chicken breast - you can poach your own, or take a shortcut and use rotisserie chicken 1/3 cup light mayonnaise 2/3 cup fat free greek yogurt 2 tablespoons lemon juice 3 celery stalks, sliced 2 tablespoons chopped fresh tarragon 1 green onion, chopped 1/2 cup green grapes, sliced lengthwise 1/4 cup dry roasted almonds, chopped 1 crisp red apple (I like gala or braeburn) salt and freshly ground pepper to taste

Step by step

1. In a small bowl, whisk together mayonnaise, yogurt, lemon juice, tarragon, green onion, salt and pepper.
2. Throw the rest of the ingredients into a large bowl.
3. Pour the dressing over the chicken mixture.
4. Toss together with a spatula or clean hands.
5. Place in fridge and chill for at least an hour.
6. Serve on a bed of greens, in a wrap, between slices of whole grain bread...whatever you like!

Nutrition

WW PP 6; Calories 238; Total Fat 9.8g; Saturated Fat 1.5g; Cholesterol 54mg; Sodium 186mg; Total Carbohydrates15.4g; Dietary Fiber 1.8g; Sugars 9.2g; Protein 22.6g

 

Enjoy this easy-to-prepare warm version of spinach salad in a matter of minutes. The tuna not only adds extra flavor but protein and omega-3 fatty acids.

Prep and Cook Time: 10 minutes Ingredients: 6 cups baby spinach 2.5 oz canned light tuna 1 TBS extra virgin olive oil 1 tsp fresh lemon juice 1 medium clove garlic sea salt and pepper to taste *1/2 medium tomato diced

Directions:

1. Combine the olive oil, lemon juice, garlic, and salt and pepper to taste in a small sauce pan and heat until warm.
2. Drizzle over spinach leaves and top with tuna and tomatoes if desired.

Serves 1

Thanks to Healthy Aperture
These roasted chickpeas are a great substitute for unhealthy salty snacks. Not only will they keep your sodium and fat intake in check, they also provide protein and fiber.
Tip for the cook: The options are endless when it comes to flavors for roasted chickpeas. Experiment with other seasonings such as cumin, chili powder, smoked paprika, dried basil, or garlic powder.
Yield: 4 servings
Preparation Time: 5 minutes
Cooking Time: 20 minutes

Ingredients

1 (15 oz.) can low-sodium chickpeas (also called garbanzo beans)
2 tsp olive oil
1 tbsp fresh lemon juice (about ½ a medium lemon)
1 tsp lemon zest
1 tsp curry powder
¼ tsp salt

Directions

Preheat your oven to 425 degrees Fahrenheit. Spray a baking sheet lightly with cooking spray or olive oil.
Drain and rinse the chickpeas in a colander. Transfer them to a clean dish towel (or paper towels) spread over the counter top. Set aside to let the chickpeas dry on the towel.
In a medium-sized bowl, stir together the olive oil, lemon juice, lemon zest, curry powder, and salt. Gently stir in the chickpeas until they are all evenly coated with the seasonings.
Spread the chickpeas in a single layer on the prepared baking sheet. Bake for 10 minutes. Remove the pan from the oven and use a spoon or spatula to gently stir the chickpeas. Return to the oven and bake for 10 more minutes, or until browned and slightly crunchy. Best served warm.
Nutrition information for 1 serving (about a ½ cup): Calories 122; Total Fat 2.8 g; Saturated Fat 0.4 g; Trans Fat 0 g; Cholesterol 0 mg; Sodium 266 mg; Carbohydrate 20.5 g; Fiber 7.2 g; Sugars 0.1 g; Protein 6.1 g

Yes......same as me.  I was 'goofing' around though (drinking wine) and haven't really done much exercise.  I am back on track now (only day 2) but am feeling really motivated.