CFVB...In the zone

Eggs and English muffin

Ingredients:

• 3 Egg Whites [1.5P]
• 1 1/2 Oz. Part Skim Mozzarella* [1.5P, 3F]
• 1 Light English Muffin** [3C]

Directions:

• Whip the 3 egg whites and cook in a frying pan with a little bit of Non-stick spray such as Pam.

• Then when the eggs are almost done, slice half of the cheese and put in on top of the eggs so it melts.

• Then toast the English Muffin and put the egg/cheese on it. Eat the other half of the cheese separately.

This is my favorite breakfast!! I know the English Muffin is an unfavorable carb but even so, this breakfast keeps me going all morning without being tired or hungry. This breakfast is also as fast - it only takes me about 5 minutes to make.

*I use 1-1/2 sticks of Polly-O String Ums String Cheese. For 1 ounce it has 80 calories, 6 grams fat, less than 1 gram carbs and 7 grams protein. So for 1-1/2 ounces it has 120 calories, 9 grams fat, 1 carb and 11 grams protein.
**I use Shoprite's Light English Muffins - one muffin contains 90 calories, 0 Fat, 18 Carbs (23 carbs minus 5 grams fiber) and 4 grams protein.

Veggie Bacon Bake Ingredients: 1 1/4 cups broccoli [1C] 1 1/4 cups yellow squash, sliced [1C] 1 strip turkey bacon, cooked and crumbled [1/3P] 2 1/5 oz skim ricotta [1P] [Check label for one protein mini-block serving size – 7 grams] 1/4 cup Egg Beaters [1P] 2 tsp vegetable broth OR water 1 oz fat free shredded cheese [1P] 1/2 oz bread crumbs [1C] 9 black olives, sliced [3F]

Directions:

• Preheat oven to 350 degrees.

• Combine egg substitute, ricotta and broth/water.

• Add squash and broccoli, mix well.

• Turn mixture into a small, greased baking dish.

• Top with shredded cheese, bacon and olives.

• Bake 20 minutes or until bubbling.

Remark: Makes one 3-block meal.

3 block salad Ingredients: 3 oz. cooked chicken breast, diced [3P] 2 c. mixed salad greens--(freebie) 1 whole Granny Smith apple, diced [2C] 2 tbsp. Ken's Light Raspberry Walnut Vinaigrette Dressing (it's a guilty pleasure)[2F, 1C] 1 1/2 tsp. slivered almonds [1F]

Directions:

• Place salad greens, chicken, apple, and almonds in a sealable bowl (like Zip lock or Tupperware).

• Keep dressing separate until ready to mix (I use the Tupperware Midgets containers. They look like little cups with lids, and they hold only 2 oz. of dressing!)

• Pour dressing over salad mix, re-seal, and shake to mix dressing.

A nice "take with you" meal Ingredients: 1 tsp lemon juice + 1 tsp of lemon zest 1 pinch each of dried thyme, dill and rosemary (or tarragon, Herbs D'Provence, or whatever you like) 1 tsp apple cider vinegar 1 tsp Dijon mustard 1 T extra virgin olive oil  16-24 spears asparagus, depending on size 6 oz smoked salmon, lox style preferred 2 cups fresh raspberries sea salt and fresh cracked pepper to taste

Directions:

• Boil several spears of asparagus (8-12) in salted water until crispy tender, then place in a bowl of ice water to stop the cooking process.

• Drain on paper towels and then place half on each plate or in each lunch container.

• Place the thinly sliced smoked salmon lox right on top of the asparagus.

• Take the vinegar, lemon juice and zest, mustard, and dried herbs and whisk together in a small bowl.

• Slowly drizzle in olive oil while still whisking to emulsify. Add salt and pepper to taste, if desired.

• Take a spoon and drizzle salmon and asparagus with 1 T of vinaigrette to each salad.

• Add 1 cup of fresh raspberries to each salad and season with fresh pepper.

• Chill overnight and enjoy at work, picnic or school.

Quick Tuna meal

Ingredients:

• 1 - 6oz can tuna [5P]
• 1 - English muffin [3C]
• 1 - apple [2C]
• 2 tbsp light mayo [5F]

Directions:

• Mix tuna with mayonnaise.

• OPTIONAL: If you prefer, you can dice a small amount of celery, onion or pickle and combine with tuna and mayo.

• Toast English muffin.  Add as much tuna as the English muffin will hold. (Note: The rest will need to be consumed with a fork.)

• Apple (or other 2 block fruit) for dessert.

Remark: Makes a 5-Block Zone Meal

Portabello Tuna Burgers

Two 3 block meal

Ingredients:
5 1/2 oz tuna, drained
1 egg white
2 oz italian-bread crumbs
1/2 cup chopped celery
1/3 chopped sweet red pepper
2 tblsp. light mayo
1 tblsp. chili sauce
1 tsp. Dill Weed
dash hot pepper sauce
dash Worcestershire sauce
4 portabello mushrooms caps
1 apple

Instructions:
In a bowl combine all ingredients except mushrooms. Shape into 4 patties. In a none stick frying pan fry patties 3-4 minutes on each side until cooked through. Serve on portabello mushroom caps. Add 1/2 an apple to each meal.