Skinny-Size It. Molly Morgan
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coffee. Instead, work these Skinny-Size It breakfasts into your routine to fuel your body!
BREAKFAST BURRITOS
Yield: 4 servings
Before:
Grabbing a breakfast burrito at a restaurant can translate into consuming as much as or more than 30 grams of fat, 600 calories and 2,000 milligrams of sodium, which is nearly a day’s worth of sodium.
Skinny Shopping:
Look for corn tortillas in the Mexican food aisle of your grocery store. Most corn tortillas only have around 10 milligrams of sodium. Remember to double-check the sodium content on the Nutrition Facts panel as it can vary greatly when making your selection. Many tortillas, especially flour tortillas, have 400 or more milligrams of sodium per tortilla! Salsa can be loaded with sodium too—opt for fresh salsas for the lowest sodium content, like Wholly Salsa, with only 25 milligrams of sodium per serving.
Skinny-Size It:
Fueling your body in the morning is essential, and whipping up this burrito takes only a matter of minutes. The filling is a mix of sautéed vegetables, whole eggs and egg whites, and it is wrapped up in a soft corn tortilla. It’s then garnished with light toppings, like nonfat Greek yogurt, salsa and shredded light jalapeño cheese. You will be starting your day the Skinny way—with only a fraction of the calories, fat and sodium compared to the traditional breakfast burrito.
Skinny Cooking:
Sautéing is traditionally done with oil and/or butter, which adds calories and fat. Each tablespoon of oil adds 120 calories and 14 grams of fat to a recipe. The Skinny way is to sauté sans oil! Believe it or not, it actually works. Vegetables like onions and peppers have water in them which sweat as they are cooked and provide moisture to sauté. Another option is to prepare the pan with nonstick cooking spray, although cooking sprays are not truly calorie free or fat free; the first ingredient on the ingredient list is oil. Food labeling laws allow less than 5 calories or less than half grams of fat to round down to zero on the Nutrition Facts panel. So although cooking spray has fewer calories and less fat compared to pouring oil into a pan, when possible the skinniest way is to skip it all together!
Ingredients
1/2 cup diced sweet onion
1/2 cup diced red bell pepper
4 large eggs
4 large egg whites
8 small (6-inch) soft white corn tortillas
1/2 cup plain nonfat Greek yogurt
1/2 cup fresh tomato salsa of your choice
1/2 cup shredded light jalapeño cheddar cheese (such as Cabot Jalapeño Light Cheddar Cheese)
Directions
1 Heat a medium skillet over medium heat. Sauté the onions and peppers until tender, about 3 to 5 minutes.
2 Add the whole eggs and the egg whites and scramble until they are cooked through. Remove the skillet from the heat.
3 Warm the tortillas in a microwave oven by placing them on a microwave-safe plate and covering them with a damp paper towel. Microwave them on high in 30-second intervals until they are warm and pliable.
4 Arrange the warmed tortillas on 4 individual plates. Spread yogurt, salsa and cheese on each, and then top with the egg-veggie mixture. Fold the tortillas in half, and serve at once.
Nutrition Facts (per serving)
300 calories, 9 grams fat, 3 grams saturated fat, 0 grams trans fat, 220 milligrams cholesterol, 400 milligrams sodium, 36 grams carbohydrates, 3 grams fiber, 4 grams sugar, 17 grams protein
EGG-LIKE BREAKFAST SCRAMBLE
Yield: 2 servings
Before:
Traditional egg scrambles are loaded with cholesterol. In just 3 eggs there are 558 milligrams of cholesterol, which is almost double the daily recommended heart-healthy limit of 300 milligrams. Plus, traditional egg scrambles pack around 300 calories or more.
Skinny-Size It:
The Egg-Like Breakfast Scramble contains only a third of the calories, thanks to exchanging the eggs for silken tofu. It also boasts 0 milligrams of cholesterol and only 110 calories. You even could add a slice of 100 percent whole-wheat toast and still consume fewer calories than are contained in a traditional egg scramble alone.
Skinny Shopping:
Like all tofu, silken tofu is made from soybeans. It has a softer, more delicate texture than regular tofu. At the store, you can find it in shelf-stable (aseptic) packaging or in the refrigerated section, near the rest of the tofu selections.
Ingredients
1 cup diced red bell pepper
1/2 cup diced sweet onion
8 ounces silken tofu, drained on paper towels
2 teaspoons garlic powder
2 teaspoons onion powder
Sea salt, to taste
Directions
1 Heat a medium skillet over medium heat. Sauté the peppers and onions until tender, about 3 to 5 minutes.
2 Add the tofu, garlic powder, onion powder and sea salt, and mix well. Cook for 8 to 10 minutes, or until the scramble is hot. Serve at once.
Nutrition Facts (per serving)
110 calories, 3.5 grams fat, 0 grams saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 5 milligrams sodium, 15 grams carbohydrates, 2 grams fiber, 6 grams sugar, 7 grams protein
SKINNY SKILLET SCRAMBLE
Yield: 2 servings
Before:
Breakfast skillets are often loaded with calories and fat. When you order a breakfast skillet in a restaurant, it can have as much as 700 calories and 50 grams of fat.
Skinny-Size It:
Incorporating lots of vegetables and beans produces a more flavorful, lighter version of the breakfast skillet, without all the fat and calories. To make it even lighter, swap all the whole eggs for egg whites, since the yolk is where the majority of calories in an egg is stored. The white is a complete source of protein, yet it has only 15 calories. The Skinny Skillet Scramble has only 190 calories and 4 grams of fat per serving.
Ingredients
1 small red potato, diced
1/2 medium sweet onion, peeled and diced
1/2 medium red or green bell pepper, seeded, deribbed and diced
1 cup canned black beans, rinsed and drained
1 teaspoon garlic powder
4 large egg whites
2 large eggs
1/4 cup shredded light cheddar cheese (such as Cabot Sharp Light Cheddar Cheese)
Directions
1 Heat a large skillet over medium heat. Sauté the potatoes, onions and peppers until all the vegetables have browned and are tender, about 7 minutes. Stir in the black beans and garlic powder and cook for 5 minutes more.
2 Add the egg whites and the whole eggs to the vegetable-bean mixture, and cook, stirring frequently, until the eggs have set, about 3 to 5 minutes.
3 Sprinkle the cheese over the scramble, cover the skillet and let the cheese melt, about 2 minutes. Serve at once.
Nutrition Facts (per serving)
190 calories, 4 grams fat, 1.5 grams saturated fat, 0 grams trans fat, 110 milligrams