Yogurt & Berry Parfait

By Tracy Zaniewski

Ingredients - Serves

• ½ banana
• ½ cup blueberries
• ½ cup plain Greek yogurt
• ¼ cup low-fat granola of choice

Preparation

1. Cut banana into bite size pieces, and wash blueberries.
2. In a bowl, layer the fruits, yogurt, and granola in an alternating fashion.
3. Grab a spoon, and enjoy!

Nutrition Information 

Calories 291; Protein 10g

Egg & Cheese Sandwich

By Tracy Zaniewski

Ingredients - Serves 1

• 1 Thomas’ Whole Wheat English muffin
• 1 large egg
• 1 slice low-fat cheddar cheese
• ½ cup blueberries or strawberries
• Salt & pepper to taste

Preparation

1. In a skillet, cook the egg and fold it so that it can fit the shape of the English muffin. 
2. Add a little salt & pepper to egg, as preferred.
3. Place the slice of cheese over the egg in the skillet, let cheese melt.
4. Toast the muffin, & place the egg and cheese in the English muffin.
5. Wash fruit thoroughly, & serve on the side with the sandwich.

Nutrition Information

Calories 280; Protein 17g

Grab & Go Egg Muffins

By Tracy Zaniewski

Ingredients

• 6 eggs
• ¼ cup milk
• ¼ tsp salt
• 1 cup shredded cheddar or mozzarella cheese
• ¾ cup spinach (cooked and drained) *About 3 cups uncooked
• 4 slices of turkey bacon (cooked)
• 12 cup muffin pan

Preparation

• Preheat oven to 350°F. Spray muffin tin with cooking spray.
• Cook the turkey bacon according to package directions, and set aside.
• Cook or steam spinach and set aside.
• In a large bowl, mix eggs until smooth. Add milk, salt, cheddar cheese and stir until well blended.
• Chop turkey bacon and spinach into pieces, stir them into egg mixture until well blended.
• Using a large spoon or ladle, scoop the egg mixture into the muffin tins so they’re about ¾ full.
• Bake for 25 minutes. Keep for up to 5 days in refrigerator.  

Nutrition Information - Yields 9 muffins - Serving Size 3 muffins

Calories 263; Protein 36g