Egg White Oatmeal

Egg White Oatmeal

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Egg White Oatmeal
Votes: 1
Rating: 5
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Prep Time 5 minutes
Cook Time 10 minutes
Servings
serving
Ingredients
Prep Time 5 minutes
Cook Time 10 minutes
Servings
serving
Ingredients
Votes: 1
Rating: 5
Rate this recipe!
Instructions
  1. In a small pot, combine the oats with 1 cup of water.
  2. Bring to simmer per medium-high heat, then reduce the heat to medium, stirring occasionally, until the oats have absorbed most of the water but are still loose, about 4 minutes.
  3. Pour in the egg whites and whip vigorously with a fork of whisk to incorporate them with the oatmeal.
  4. Cook until the mixture is creamy and fluffy, about 3 minutes.
  5. Stir in the vanilla and sweetener.
  6. Turn off the heat, cover the pot and let the oats sit and puff. About 3-5 minutes.
  7. Serve with whatever toppings you like.
Recipe Notes

Nutrition Facts
Egg White Oatmeal
Amount Per Serving
Calories 231 Calories from Fat 27
% Daily Value*
Total Fat 3g 5%
Saturated Fat 1g 5%
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Sodium 225mg 9%
Potassium 228mg 7%
Total Carbohydrates 27g 9%
Dietary Fiber 4g 16%
Sugars 0.3g
Protein 20g 40%
Iron 10%
* Percent Daily Values are based on a 2000 calorie diet.

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Chicken Taco Soup

Chicken Taco Soup

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Chicken Taco Soup
Votes: 1
Rating: 5
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Prep Time 10 minutes
Cook Time 6 hours
Servings
servings (1 cup)
Ingredients
Prep Time 10 minutes
Cook Time 6 hours
Servings
servings (1 cup)
Ingredients
Votes: 1
Rating: 5
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Instructions
  1. Set crockpot to low and place chicken breast in crockpot with 3 cups of water and cook for 5-6 hours.
  2. When you can shred chicken with fork and drain all the water out.
  3. Mix in all canned goods (do not drain juices), ranch and taco seasoning.
  4. Cook on low for another 1-2 hours.
  5. *Cut out corn for soft food phase
Recipe Notes

Nutrition Facts
Chicken Taco Soup
Amount Per Serving
Calories 199 Calories from Fat 26
% Daily Value*
Total Fat 2.9g 4%
Saturated Fat .2g 1%
Trans Fat 0g
Polyunsaturated Fat .6g
Monounsaturated Fat .5g
Cholesterol 32.5mg 11%
Sodium 934.2mg 39%
Potassium 45.8mg 1%
Total Carbohydrates 26.4g 9%
Dietary Fiber 5.9g 24%
Sugars 5.5g
Protein 18.4g 37%
Vitamin A 6.6%
Vitamin C 7%
Calcium 5.2%
Iron 12.8%
* Percent Daily Values are based on a 2000 calorie diet.

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French Toast

French Toast

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French Toast
Votes: 0
Rating: 0
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Prep Time 2 minutes
Cook Time 4 minutes
Servings
serving
Ingredients
Prep Time 2 minutes
Cook Time 4 minutes
Servings
serving
Ingredients
Votes: 0
Rating: 0
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Instructions
  1. Spray skillet with spray oil and heat to medium/high heat.
  2. As pan is warming up, saturate bread in egg whites. Keep rotating until all the liquid is absorbed.
  3. Next, place bread onto the het pan and sear egg batter for roughly 45-60 seconds on each side.
  4. Lastly, turn heat down to medium and let cook for about 1 minute on each side so there is no raw egg in the middle.
  5. Top with Walden Farms syrup or Sugar Free syrup and spray butter.
Recipe Notes

There is no Nutrition Label for this recipe yet.

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Spinach Feta Wrap

Spinach Feta Wrap

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Spinach Feta Wrap
Votes: 0
Rating: 0
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Prep Time 5 minutes
Cook Time 10 minutes
Servings
person
Prep Time 5 minutes
Cook Time 10 minutes
Servings
person
Votes: 0
Rating: 0
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Instructions
  1. On medium heat, coat a frying pan with cooking spray.
  2. When hot, add your egg whites, salt and pepper to taste and whisk roughly until fully cooked. Egg whites should form a patty when cooked.
  3. Add your fresh spinach and cover for 1-2 minutes, until wilted. Set aside.
  4. Lay open your tortilla shell and spread with laughing cow cheese wedge.
  5. Add your egg whites, wilted spinach, sun dried tomatoes and crumbled feta and wrap up, cut in half and serve.
  6. If making in a batch, allow the egg whites and spinach to cool completely before assembling. Wraps can be frozen.
Recipe Notes

Nutrition Facts
Spinach Feta Wrap
Amount Per Serving
Calories 274 Calories from Fat 46
% Daily Value*
Total Fat 5.1g 8%
Saturated Fat 5.3g 27%
Polyunsaturated Fat 1g
Monounsaturated Fat 0g
Cholesterol 7.5mg 3%
Sodium 817.3mg 34%
Potassium 150mg 4%
Total Carbohydrates 27.6g 9%
Dietary Fiber 14.2g 57%
Sugars 4.8g
Protein 24.8g 50%
Vitamin A 45.3%
Vitamin C 12.7%
Calcium 22%
Iron 10.4%
* Percent Daily Values are based on a 2000 calorie diet.

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Buffalo Chicken Quesadillas

Buffalo Chicken Quesadillas

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Buffalo Chicken Quesadillas
Votes: 0
Rating: 0
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Course Entree
Prep Time 3-5 minutes
Cook Time 4-5 minutes
Servings
serving
Ingredients
Course Entree
Prep Time 3-5 minutes
Cook Time 4-5 minutes
Servings
serving
Ingredients
Votes: 0
Rating: 0
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Instructions
  1. Heat skillet to medium heat. In a small bowl, toss chicken, buffalo sauce, blue cheese, cheese, cilantro and salt and pepper to taste.
  2. Lightly grease pan with olive oil.
  3. Place tortilla on pan, top with chicken mixture and fold in half.
  4. Allow to cook for 2 minutes and flip for 2 minutes on the other side.
  5. Cut the quesadilla in half and serve.
Recipe Notes

Nutrition Facts
Buffalo Chicken Quesadillas
Amount Per Serving
Calories 260 Calories from Fat 90
% Daily Value*
Total Fat 10g 15%
Saturated Fat 3g 15%
Polyunsaturated Fat 2g
Monounsaturated Fat 2g
Cholesterol 4mg 1%
Sodium 1045mg 44%
Potassium 3mg 0%
Total Carbohydrates 19g 6%
Dietary Fiber 13g 52%
Sugars 1g
Protein 23g 46%
Vitamin A 6%
Vitamin C 0%
Calcium 16%
Iron 2%
* Percent Daily Values are based on a 2000 calorie diet.

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