Flat Abs Sausage Sandwich
8 oz. extra-lean ground pork tenderloin
1 1/2 tsp. minced onion
1 tsp. garlic salt
1/4 tsp. ground sage
1/2 tsp. dried savory flakes
1/2 tsp. cayenne pepper
Pinch of allspice
Olive oil spray
2 whole-wheat English muffins
2 Tbsp. (heaping) light cheddar or American shredded cheese
Combine meat and spices, then mix until well combined. Divide meat into two equal portions slightly bigger than the muffins. Spray a medium-sized frying pan with olive oil spray and heat on high. Cook patties about 3-5 minutes on each side, or until no longer pink in the center. Lightly toast muffins, add cheese to the bottom half and place one sausage patty on each. Top with other half of muffin. 2 servings.
Calories: 293
Carbs: 29 g
Fat: 6 g
Protein: 31 g
Potato-Salsa Omelet
1 1/2 Cups cooked diced potatoes
1/3 Cup onions, sliced thinly
1/2 tsp. chili powder
3 Tbsp. canned chopped green chilies, drained
1/4 tsp. garlic powder
1/4 tsp. ground red pepper
1 oz. fat-free shredded cheese
9 egg whites
Salt & Pepper to taste
4-5 Tbsp. salsa
Scrub potatoes and pierce with fork. Microwave on high for approximately 6 minutes or until done. Dice into small pieces. Coat nonstick skillet with cooking spray. Add potatoes, green chilies and onion. Cook over medium heat for 2 to 3 minutes until lightly browned. Add garlic powder, chili powder and red pepper and stir. Remove from heat and set aside. Beat egg whites in bowl with blender or hand mixer until mixed well. Add salt and pepper, then cook in medium nonstick skillet over medium heat. Spread eggs evenly in skillet, cook two minutes, then add potato mixture and cheese evenly over top. Reduce heat to low and cover. Cook an additional 12 to 15 minutes until set, then remove onto a large plate. Top with salsa. 1 BIG serving
Calories: 330
Carbs: 37 g
Fat: 1 g
Protein: 41 g
Spicy Salmon
Start: Preheat oven to 400 degrees F. Line a baking sheet with foil. Mix onion, garlic, peppers, cilantro and tomatoes together in a medium bowl.
PREPARE: Cut four 12×12-inch pieces of foil and place 1⁄2 cup spinach in the center of each. Top spinach with one salmon fillet, then one-fourth of the tomato mixture. Sprinkle with salt and pepper. Bring the two opposite sides of foil together and fold over to seal. Fold remaining two sides to seal.
Cook: Place packets seam side up on baking sheet; bake 15–20 minutes. For rare salmon, cook 12–15 minutes. Open packets carefully, allowing steam to escape; serve garnished with lime slices if desired.
Makes Four Servings
› 1 purple onion, chopped
› 2 garlic cloves, minced
› 2 tsp. canned chipotle peppers
› 1 Tbsp. minced fresh cilantro
› 4 plum tomatoes, chopped
› 2 cups baby spinach
› 4 (4-oz.) salmon fillets
› Salt and pepper to taste
› Lime slices to garnish (optional)
NUTRITION FACTS (per serving):
228 calories, 38 g protein, 1 g carbohydrate, 8 g fat, 3 g fiber