Egg White Spinach Omelet

This is a quick, easy (healthy and delicious!) breakfast. Whip this up to satisfy your morning protein needs and taste buds. 

Unless you're on a strict diet, I wouldn't worry about exact measurements. Around breakfast time I'm hungry and I need food in my belly; this is not the time for breaking out the measuring spoons and cups. 

Cooking spray or oil

4 egg whites 

Small handful of shredded cheese

Handful of fresh spinach leaves, washed and dried

Salsa

Spray nonstick pan with cooking spray (or use about a teaspoon of cooking oil). Heat over medium-low heat. Add egg whites. When the edges of the egg whites begin to harden and the omelet appears ready to be flipped, add spinach and cheese on one half of the omelet and fold in half.

Reduce heat to low (to allow omelet to continue cooking but prevent it from burning) and cook until egg whites are no longer runny, cheese is melted, and spinach is wilted. Season with salt and pepper to taste or enjoy your omelet with some flavorful salsa. 

Have a beautiful day!

Black Bean Quesadillas

Super Bowl is THIS Sunday? Makes sense that I didn't realize that, as I'm not a football fan. At all. But I do enjoy appetizers and great commercials, so I'm so excited for the big game! Go team! (Who's playing?)

Anyway, food: I want to make something crazy easy to contribute to the appetizers, so I figured I'll make some dang quesadillas! What's easier than some quesadillas? And these babies have fiber, protein and TONS of flavor. These are a definite win.

Black Bean Quesadillas 

8 large whole wheat tortillas 

Cooking oil 

2 (15oz) cans S&W Cuban Recipe Black Beans

4 Cups Mexican blend shredded cheese

2 ripe avocados, sliced

Salsa

1 small bunch fresh cilantro, chopped

Sour cream (optional garnish)

Combine beans, cheese and cilantro in a medium bowl. Stir and smash the beans a little. Spoon 1/8 of the mixture evenly onto half of a tortilla. Fold tortilla and gently press to flatten. Repeat with remaining tortillas.

Heat 1 teaspoon of cooking oil in a large nonstick skillet over medium heat. Add a quesadilla and cook, turning once, until golden on both sides (or until nice and crispy, if you prefer your quesadillas crispy). Remove quesadilla from pan and set aside. Repeat this process with remaining quesadillas (adding additional cooking oil for each quesadilla as needed). 

Serve with salsa, avocados, and sour cream.

Go team! ;)

Spiced Banana-Nut Breakfast Wrap

Tortilla, check! Peanut butter, check! Cinnamon, check! Banana, check! This breakfast is too easy. And it's healthful and filling. This wrap is a breakfast win, and a refreshing change from whatever you normally eat for breakfast.

Spiced Banana-Nut Breakfast Wrap

1 whole wheat tortilla 

2 or 3 Tablespoons of nut butter

1 banana

Dash of ground cinnamon 

Spread nut butter on the tortilla. Peel banana and place inside of tortilla. Sprinkle with ground cinnamon. Roll it up. Done and done! 

Eat it now or wrap in Saran Wrap for breakfast tomorrow morning.

Please let me know what you think of this breakfast wrap in the Comments section below!

Skinny Kale Lasagna Rolls

Don't let the words skinny and kale fool you into thinking these babies aren't amazing. They're loaded with flavor and with just enough noodle and cheese to satisfy your Italian food craving while still respecting your New Years resolution. You're welcome.

A word about marinara sauce: spend the extra couple bucks on a fancy brand. It's worth it. Tomato Basil flavor works very well in this dish. 

A word about kale: well, first, you can totally substitute with spinach if you like. Whichever one you choose, be sure to remove the excess water from it. I press my kale with paper towels (several paper towels) when it's finished draining in the colander to drain out more water.

A word about basil: I love fresh basil! You can substitute with dried basil if you must, but it's definitely worth a trip to the store to get these fresh, flavorful herbs. 

And a final word about portions: How many rolls are you supposed to eat? As many as you want, you're the boss!!

However, to take advantage of the "skinny" aspect of these skinny kale lasagna rolls, you should have just one (two at the most!) with a nice fresh salad. Like this one:

...and just pretend that you're not thinking about garlic bread...garlic bread? What's that? ;)

Skinny Kale Lasagna Rolls

Yield: 10 servings

10 lasagna noodles, cooked

2 Teaspoons olive oil

1/3 Cup onion, diced

2 garlic cloves, minced 

12 Ounces frozen chopped kale, cooked and drained

15 Ounces part skim ricotta cheese 

1/2 Cup grated Parmesan cheese 

1 egg

10 fresh slices part skim mozzarella cheese (or 10 Tablespoons shredded)

36 Ounces marinara sauce (preferably tomato basil flavor)

1/3 Cup fresh basil, finely chopped 

1/2 Teaspoon dried oregano

1/2 Teaspoon dried parsley 

1/4 Teaspoon salt (or just omit the salt altogether if you generally prefer less salt/sodium in your food)

1/2 Teaspoon ground pepper

Preheat oven to 350°. 

Heat the olive oil in a nonstick pan over medium heat and add onions and garlic. Cook for about 4 minutes, stirring frequently, then reduce heat to low and add oregano and parsley. Continue cooking until onions are clear and tender.

Prepare the filling by combining the onion-garlic-herb mixture with the kale, ricotta cheese, Parmesan cheese, egg, basil, salt and pepper in a bowl.

Spoon about 1/3 cup of the marinara sauce on the bottom of a baking dish (size 9x12 or 9x13 is perfect).

Lay your lasagna noodles on wax paper on the counter. Using your fingers or a utensil (I prefer to use my fingers) spread about 3 heaping tablespoons of filling evenly on each noodle. I like to divide the filling between the noodles before rolling them so I can make sure all of the noodles get an equal amount of filling (because otherwise the world will end lol). Roll the noodles and place them seam side down into the baking dish.

Spoon more sauce over the noodles in the baking dish and top each one with a slice of mozzarella cheese (or a tablespoon of shredded). Place foil over the baking dish and bake for 40 minutes, or until cheese melts. Remove foil and place in the broiler for a couple minutes to give the cheese a little friendly burn ;)

Serve by ladling some sauce on a plate and top with a skinny kale lasagna roll...or two.

So what did you think of my skinny kale lasagna rolls? Please let me know in the Comments section below! 

Snack: Sharp Cheddar & Rotisserie Seasoned Chicken Breast Kabobs

Another super easy snack. I LOVE sharp cheddar cheese. All cheddar should be sharp. This pairs well with a fruit or vegetable, like a sliced cucumber or an orange. 

Sharp cheddar & Rotisserie Seasoned Chicken Breast Kabobs

1.5 ounces sharp cheddar cheese 

2-4 slices rotisserie seasoned chicken breast

Chop cheese into cubes. Cut chicken slices in half. Build your kabobs :) 

Snack: Apple & Nut Butter & Cheese

One of my fav snacks. The sweet apple, the salty peanut butter, and the cheese. Cheese goes with everything as far as I'm concerned. Choose from several varieties of apples, nuts, and cheeses. Oh, the possibilities! ;)

Note on nuts: Prefer your nuts roasted and salted? While the roasted, salted ones might better satisfy your taste buds, raw nuts can be more satisfying for you appetite. Something about that added salt in the salted ones just makes them hard to stop eating. For me at least. 

Snack: Apple & Nut Butter & Cheese

1 apple

1 Ounce of raw almonds

1 cheese stick 

Snack: Clementines & Avocado

I'm all about the 3 meals and 2 snacks per day. I like to eat every 2 or 3 hours. This is a favorite of mine. I love the creamy, buttery taste of the avocado, and the clementines satisfy my sweet tooth. 

Good carbs. Good fats. Good snack.

Snack: Clementines & Avocado

2 clementines

1/2 avocado

1tsp extra virgin olive oil 

Salt, pepper, and garlic powder to taste

Just sprinkle the seasonings onto the avocado and drizzle it with evoo. 

Happy snackin'!

What time of day do you eat this snack? Please Comment in the section below!