Makes: 1 serving, 1 cup each Active Time: 10 minutes Total Time: 10 minutes

NUTRITION PROFILE

INGREDIENTS

1/2 cup low-fat cottage cheese 1/4 cup chopped green bell pepper 1/4 cup chopped tomato 1 tablespoon minced scallion Pinch of salt Pinch of freshly ground pepper

PREPARATION
1. Place cottage cheese, bell pepper and tomato in a small container. Sprinkle with scallion, salt and pepper. Stir to combine, if desired.

TIPS & NOTES

Make Ahead Tip: Cover and refrigerate for up to 1 day.

NUTRITION
Per serving: 100 calories; 1 g fat ( 1 g sat , 0 g mono ); 5 mg cholesterol; 7 g carbohydrates; 0 g added sugars; 15 g protein; 1 g fiber; 766 mg sodium; 290 mg potassium. Nutrition Bonus: Vitamin C (62% daily value). Carbohydrate Servings: 1/2

Makes: 1 serving Active Time: 10 minutes Total Time: 10 minutes

NUTRITION PROFILE

INGREDIENTS

1 cup diced onion 1/4 cup plus 1 tablespoon water, divided 1 teaspoon extra-virgin olive oil 1/2 cup liquid egg substitute, such as Egg Beaters 2 teaspoons chopped fresh herbs, or 1/2 teaspoon dried 1/8 teaspoon salt 1/8 teaspoon freshly ground pepper 2 tablespoons farmer's cheese, or reduced-fat ricotta

PREPARATION
1. Bring onion and 1/4 cup water to a boil in a small nonstick skillet over mediumhigh heat. Cover and cook until the onion is slightly softened, about 2 minutes. Uncover and continue cooking until the water has evaporated, 1 to 2 minutes. Drizzle in oil and stir until coated. Continue cooking, stirring often, until the onion is beginning to brown, 1 to 2 minutes more. 2. Pour in egg substitute, reduce heat to medium-low and continue cooking, stirring constantly with a heatproof rubber spatula, until the egg is starting to set, about 20 seconds. Continue cooking, lifting the edges so the uncooked egg will flow underneath, until mostly set, about 30 seconds more. 3. Reduce heat to low. Sprinkle herbs, salt and pepper over the frittata. Spoon cheese on top. Lift up an edge of the frittata and drizzle the remaining 1 tablespoon water under it. Cover and cook until the egg is completely set and the cheese is hot, about 2 minutes. Slide the frittata out of the pan using the spatula and serve.

Makes: 1 serving Active Time: 10 minutes Total Time: 10 minutes

NUTRITION PROFILE

INGREDIENTS

2 tablespoons canned nonfat refried beans 1 slice whole-wheat bread, toasted 1 tablespoon prepared salsa 1 tablespoon shredded cheese, such as Mexican blend or Jack

PREPARATION
1. Spread beans on toast. Top with salsa, then cheese. Microwave on High until the cheese is melted and the beans are hot, about 45 seconds.

NUTRITION
Per serving: 123 calories; 3 g fat ( 2 g sat , 1 g mono ); 6 mg cholesterol; 17 g carbohydrates; 1 g added sugars; 7 g protein; 4 g fiber; 392 mg sodium; 222 mg potassium. Carbohydrate Servings: 1 Exchanges: 1 starch, 1/2 lean meat

Makes: 2 servings, 1/2 bagel each Active Time: 5 minutes Total Time: 5 minutes
NUTRITION PROFILE

INGREDIENTS

2 tablespoons natural nut butter, such as almond, cashew or peanut 1 teaspoon honey Pinch of salt 1 whole-wheat bagel, split and toasted 1 small banana, sliced

PREPARATION
1. Stir together nut butter, honey and salt in a small bowl. Divide the mixture between bagel halves and top with banana slices.

NUTRITION
Per serving: 284 calories; 10 g fat ( 1 g sat , 6 g mono ); 0 mg cholesterol; 44 g carbohydrates; 6 g added sugars; 8 g protein; 6 g fiber; 369 mg sodium; 301 mg potassium. Carbohydrate Servings: 2 1/2 Exchanges: 1 1/2 starch, 1 fruit, 2 fat