Real Results Fitness/personal training in Las Vegas

Breakfast Recipes

More to Come so check back regularly!!!  If you have suggestions please email me the name of the recipe and the directions…thx! (paul@realresultsfitness.com)

Easy Asparagus and Mushroom Omelet

• 2 eggs
• 2 tablespoons water
• 3 stalks fresh asparagus
• 1/4 cup sliced white mushrooms
• 1/4 cup Soy Cheese

1. Boil 1″ of water in a large skillet.  Add the asparagus and cook, uncovered, just until tender-crisp.
2. Meanwhile, in a medium bowl, whisk together the eggs and water until the whites and the yolks are completely blended.
3. Coat a 10″ nonstick skillet with cooking spray.  Heat the skillet over medium-high heat until just hot enough to sizzle when a drop of water is added.  Pour in the egg mixture.  It should set immediately.
4. With an inverted pancake turner, lift the edges as the mixture begins to set to allow the uncooked portion to flow underneath.
5. When the top is set, fill one half of the omelet with the asparagus, mushrooms, and cheese.
6. With the pancake turner, fold the omelet in half over the filling. Slide onto a serving plate.  Serve immediately.

Serves 1

NUTRITION AT A GLANCE

Per serving: 238 calories, 21 g protein,  g carbohydrates, 15 g fat, 6 g saturated fats, 260 mg sodium, 440 mg cholesterol, 1 g fiber

Western Egg White Omelet

• 1 tablespoon chopped green bell pepper
• 1 tablespoon chopped scallion
• 1 tablespoon chopped red bell pepper
• 1/2 cup liquid egg substitute
• 3 tablespoons Soy cheese

1. Lightly coat a medium skillet with cooking spray.
2. Saute the peppers and the scallions until they are tender-crisp.
3. Pour the egg substitute over the vegetables.
4. When partially set, spread the cheese over half of the egg substitute and fold the omelet in half over the filling.
5. Continue cooking until cooked through.
6. Serve immediately.

Serves 1

NUTRITION AT A GLANCE

Per serving: 169 calories, 20 g protein, 4 g carbohydrates, 8 g fat, 3 g saturated fat, 320 mg sodium, 15 mg cholesterol, 1 g fiber

Vegetable Quiche Cups To Go

• 1 package (10 ounces) frozen chopped spinach
• 3/4 cup liquid egg substitute
• 3/4 cup “Soy cheese
• 1/4 cup diced green bell peppers
• 1/4 cup diced onions
• 3 drops hot-pepper sauce (optional)

1. Microwave the spinach for 2 1/2 minutes on high.
2. Drain the excess liquid.
3. Line a 12-cup muffin pan with foil baking cups.
4. Spray the cups with cooking spray.
5. Combine the egg substitute, cheese, peppers, onions, and spinach in a bowl.
6. Mix well.  Divide evenly among the muffin cups.
7. Bake at 350 degrees F for 20 minutes, until a knife inserted in the center comes out clean

Quiche cups can be frozen and reheated in the microwave.  Any combination of appropriate vegetables and Soy cheeses may be used.

Serves 6

NUTRITION AT A GLANCE

Per serving: 77 calories, 9 g protein, 3 g carbohydrates, 3 g fat, 2 g saturated fats, 160 mg sodium, 10 mg cholesterol, 2 g fiber

Artichokes Benedict

• 2 medium artichokes
• 2 slices Canadian bacon
• 2 eggs
• 4 tablespoons Mock Hollandaise Sauce (see next)

1. Wash the artichokes then cut off the stems at the base and remove the small bottom leaves.
2. Stand the artichokes upright in a deep saucepan filled with 2″-3″ of salted water.
3. Cover and boil gently, 35-45 minutes.  Turn the artichokes upside down to drain.
4. Spread the leaves open like flower petals.
5. With a spoon, carefully remove the center petals and the fuzzy center from the artichoke bottoms and discard.
6. Keep the artichokes warm.
7. Brown the Canadian bacon in a skillet and poach the eggs in boiling salted water.
8. Place a bacon slice into each artichoke.
9. Top with a poached egg and 2 tablespoons of Mock Hollandaise Sauce.
10. Serve Immediately.

Serves 2

NUTRITION AT A GLANCE

Per serving: 227 calories, 18 g protein, 16 g carbohydrates, 12 g fat, 3 g saturated fats, 540 mg sodium, 225 mg cholesterol, 8 g fiber

Mock Hollandaise Sauce

• 1/4 cup liquid egg substitute
• 1 tablespoon Smart Balance spread
• 1 teaspoon fresh lemon juice
• 1/2 teaspoon Dijon mustard
• Dash ground red pepper

1. In a 1-cup microwaveable liquid measure, combine the egg substitute and the spread.
2. Microwave on low (20%) for 1 minute, stirring once halfway though cooking, until the spread is softened.
3. Stir the lemon juice and mustard into the egg substitute mixture.
4. Microwave on low for 3 minutes, stirring every 30 seconds, until thickened.  Stir in the pepper.
5. If the mixture curdles, transfer to a blender and process on low speed for 30 seconds, until smooth.

Serves 2

NUTRITION AT A GLANCE

Per serving: 54 calories, 4 g protein, 2 g carbohydrates 4 g fat, 0 g saturated fats, 150 mg sodium, 5 mg cholesterol,o g fiber