1 whole egg
2 egg whites
1/4 cup feta cheese, crumbled 1 cup baby spinach leaves
1 slice of whole wheat bread or whole-grain English muffin
In a non-stick skillet coated with cooking spray, make an omelet with egg, egg whites, feta cheese, and spinach. Serve omelet with 1 slice of whole wheat bread or English muffin.
STEAK WITH BROCCOLI M CHICKEN MEATBALLS Jj
3 to 4 oz. flank steak, filet mignon, or sirloin Olive oil
Sea salt and pepper to taste 1 small baked potato Dijon mustard
Brush steak with olive oil and sprinkle with sea salt and freshly ground pepper. Grill or broil steak on both sides for 5-7 minutes, or until degree of doneness is achieved. Serve steak with a small baked potato topped with country Dijon mustard and steamed broccoli topped with fresh lemon juice.
3 oz. lean ground chicken 1 egg white
1 Tbsp. seasoned bread crumbs 1/2 cup whole-grain pasta, cooked 1/2 cup tomato sauce 1 cup green beans, steamed
Mix ground chicken with egg white and seasoned bread crumbs. Form mixture into small meatballs, place on a baking sheet, and bake at 375 degrees for 15 to 20 minutes, or until cooked through. Serve chicken meatballs over whole-grain pasta and toss with tomato sauce. Serve with steamed string beans.
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