Simple and to the point. No need to add salt. The peas add a bit of sweetness and all the salt you’ll need. 

Eggs and Peas, Please

From iFatfree | Breakfast and Brunch | American

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Simple and healthy. no need for salt! The peas are so sweet.

Total 00:15

Prep 00:10

Cook 00:05

Low cal Calories 96kcal

fat Total Fat 5g

Low sat-fat Saturated Fat 1g

chol Free Cholesterol 0mg

sodium Sodium 164mg

Low carbs Total Carbohydrate 2g

Serving size 110g Calories from fat 45kcal Fiber 0g Protein 11g Sugar 1g

1 servings Servings1 2 3 4 5 6 7 8 9 10

Ingredients

• 3 egg whites
• 2 T sweet peas
• 1 t olive oil

Directions

1. Separate eggs into bowl. Do not mix.
2. Spray olive oil in non stick pan and cook on low until eggs bubble in middle.
3. Add peas on top of eggs and fold over.
4. Cook for another minute or so. Turn off and let set for a minute.

– Nutrition Facts

for 100 grams

Calories Fat Cal.

Nutrition Facts Ingredient Description Wikipedia

Analyzed by Kitchenbug

Two Bite blueberry muffins, modified. Made this recipe today and served to my family whose palates range vastly. Jack loved them, Josh not so much.  Richard, he who never to minces words, said cardboard, sandy and tasteless. So, with such mixed reviews I think I’ll try again. Please let me know what you’d do to improve the flavor. Check out the ingredients and let me know what we should change and I’ll try again.

Mini Blues

From iFatfree | Breakfast and Brunch | American

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Simple recipe modified. Love the big blueberries. More berries, less muffin.

Total 00:35

Prep 00:15

Cook 00:20

cal Calories 153kcal

Low fat Total Fat 1g

sat-fat Free Saturated Fat 0g

chol Free Cholesterol 0mg

sodium Sodium 210mg

carbs Total Carbohydrate 34g

Serving size 80g Calories from fat 9kcal Fiber 1g Protein 4g Sugar 16g

12 servings Servings1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20

Metric US

Ingredients

• 2 c flour, Kodiak Cakes Mix
• 3/4 c brown sugar
• 3 tsp baking powder
• 1/2 tsp salt
• 1 c blueberries
• 2 tsp lemon zest
• 2 oz banana
• 1 c nonfat milk
• 2 egg whites
• 1 tsp olive oil

Directions

1. Combine all the dry ingredients, blueberries and lemon zest in a large bowl.
2. In a small bowl combine applesauce, mashed banana, olive oil, milk and egg whites.
3. Fold wet ingredients into dry and mix gently until just combined.
4. Fill muffin tins and bake 350 degrees for about 15-20 minutes.

– Nutrition Facts

for 100 grams

Calories Fat Cal.

Nutrition Facts Ingredient Description Wikipedia

Analyzed by Kitchenbug

Egg whites, frozen spinach, and Herdez salsa.  A perfect breakfast and on the cheap! The breakfast provides great protein without the added fat. I do miss the yolk if only for the color it adds. But now I add reds and greens and the egg white omelet comes the life. Even Josh eats this..with nothing on it but a little salt. Cut it into triangles and it looks like a mini pizza slices!

Breakfast for less than a Buck!

From iFatfree | Breakfast and Brunch | American

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Simple, easy and cheap. The boys can even it this in the car driving to school.

Total 00:10

Prep 00:05

Cook 00:05

Low cal Calories 76kcal

fat Total Fat 3g

sat fat Saturated Fat 1g

chol Free Cholesterol 0mg

sodium Sodium 233mg

Low carbs Total Carbohydrate 1g

Serving size 116g Calories from fat 27kcal Fiber 0g Protein 11g Sugar 1g

2 servings Servings1 2 3 4 5 6 7 8 9 10 11 12

Ingredients

• 6 egg whites
• 1 t olive oil
• 1/4 c cooked spinach
• 2 T Herdez red salsa

Directions

1. Separate eggs in small bowl. Do not mix.
2. Place cooked spinach on paper towel and blot until spinach is dry.
3. Heat small non stick pan and lightly coat with a spray of olive oil.
4. Pour half the egg mixture into pan and lower heat. Cover and let it cook for a few minutes, or until the top of eggs is mostly cooked.
5. Lay spinach in middle and fold eggs over.
6. Turn off heat and cover for a few more minutes.
7. Place on plate and add salsa.

Tips

• I use frozen spinach. It’s quick and easy to use. I cut the box of spinach into 6 cubes and wrap separately. Take what you need out of freezer the night before so it is thawed and ready to go!

– Nutrition Facts

for 100 grams

Calories Fat Cal.

Nutrition Facts Ingredient Description Wikipedia

Analyzed by Kitchenbug

Egg white omelet, Trader Joes olive oil spray (zero cals per spray) and a nonstick caphalon pan! Easy and tasty breakfast. 

Cherrios are a favorite for my kids. Works through the generations! Instead of adding any sugar, I mix in 25% of Honey Oats. Kids have the milk on the side and I use 1% and they don’t notice the difference!

More egg whites, less???  Egg whites are zero fat, and Herdez salsa is  zero cals…a great replacement for Starbuck’s pastry cabinet.

How about these pancakes? Kodiak Cakes are 140 calories for two cakes. The secret is the powdered nonfat milk, and eggs whites, instead of whole milk and the entire egg.This really makes a difference, without sacrificing taste. We wouldn’t even mention these if they  weren’t scrumptious!  Add some fresh berries or sliced peaches in season and voila! A great taste, with surprisingly low calories! We will get a deal for you soon, and I’m sure you’ll thank us for the tip. We eat these every weekend.

Best pancake mix on any grocery store shelf.  Safeway carries Kodiak Cakes mix all the time, but  keep them on the bottom shelf. I am trying to get them placed in a more prominent location! 140 cals for two cakes. Yum

Simple. Delicious, oatmeal. I miss nonfat milk.