I Got This (21 page)

1 Tbsp scallions, minced, green part only

tsp hot pepper sauce, optional

tsp table salt, or to taste

tsp black pepper, or to taste

8 tsp ketchup, hot and spicy variety (optional)

Instructions

Coat a large nonstick skillet with cooking spray. Place hash brown patties in skillet; cook over medium heat on first side until golden brown, about 7 to 9 minutes. Flip patties; cook until golden brown on second side, about 5 minutes more.

Meanwhile, coat a second large nonstick skillet with cooking spray; heat over medium-low heat. In a large bowl, beat together eggs, egg whites, bacon, scallions, hot pepper sauce, salt, and pepper; pour into prepared skillet and then increase heat to medium. Let eggs partially set and then scramble using a spatula. When eggs are set, but slightly glossy, remove from heat; cover to keep warm until hash browns are finished cooking.

To assemble stacks, place 1 hash brown patty on each of 4 plates. Top each with ¼ of egg mixture and serve with 2 teaspoons of ketchup. Season to taste with salt and pepper, if desired. Yields 1 stack per serving.

Notes

Finely diced turkey bacon makes a nice alternative to the Canadian bacon in this recipe. Just make sure to cook the bacon before adding it to the eggs (could affect
PointsPlus
^®
values).

•••••••••••••••••••••••••••••••••••••••••

Course: Sandwiches

PointsPlus
^®
Value: 5

Servings: 4

Preparation Time: 10 min

Cooking Time: 12 min

Level of Difficulty: Easy

This comfort-food sandwich is great for breakfast, lunch, or dinner. It’s made with a lot of pantry staples, perfect anytime you need a quick meal.

Ingredients

2 tsp olive oil

1 small onion, thinly sliced

1 large green pepper, such as a cubanelle, thinly sliced

1 tsp minced garlic

4 large eggs

3 large egg whites

½ tsp table salt, or to taste

¼ tsp black pepper, freshly ground, or to taste

4 reduced-calorie hamburger rolls, toasted if desired

Instructions

Heat oil in a large nonstick skillet over medium heat. Add onion and pepper; sauté until tender and light golden, about 7 to 9 minutes. Add garlic; cook, stirring, until fragrant, about 30 seconds. Set vegetables aside.

In a medium bowl, beat together eggs, egg whites, salt, and pepper. Scramble in same skillet over medium heat until almost cooked, about 1 to 1½ minutes. Add vegetables back to skillet and gently mix; continue scrambling until eggs are set but not dry, about 30 seconds to 1 minute more.

Top each roll bottom with about ¼ cup egg mixture; cover with roll tops and serve. Yields 1 sandwich per serving.

•••••••••••••••••••••••••••••••••••••••••

Course: Main meals

PointsPlus
^®
Value: 7

Servings: 2

Preparation Time: 18 min

Cooking Time: 0 min

Level of Difficulty: Easy

Tropical fruit and cucumber make this main dish salad super-refreshing. The next time you’re grilling chicken breasts
*
, make extra for this recipe.

Ingredients

2 Tbsp orange juice

1 Tbsp rice wine vinegar

2 tsp olive oil

¼ tsp table salt

¼ tsp black pepper, freshly ground

4 cups mixed baby greens

5 oz chicken breast, stewed, without skin

¾ cup pineapple, fresh, cut into chunks

¾ cup mango, fresh, cut into chunks

¾ cup cucumber, seedless, cut into chunks

¼ cup mint leaves, fresh, cut into thin strips

¼ cup red onion, thinly sliced

Instructions

In a large bowl, stir together orange juice, vinegar, oil, salt, and pepper until blended.

Add salad greens, chicken, pineapple, mango, cucumber, mint, and onion; toss to mix and coat. Serve immediately. Yields about 3 cups per serving.

Notes

*
You can buy precooked chicken strips if you prefer.

Give this salad a Cuban spin by adding a sprinkle of cumin to the dressing and swapping out the mint for fresh cilantro.

•••••••••••••••••••••••••••••••••••••••••

Course: Main meals

PointsPlus
^®
Value: 9

Servings: 4

Preparation Time: 12 min

Cooking Time: 10 min

Level of Difficulty: Easy

A Mexican classic with endless variations: Try Monterey Jack cheese and, jalapeños, pico de gallo, and black beans or shredded jicama and mango salsa.

Ingredients

2 cups (chopped) chicken breast without skin, roasted, chopped, or shredded

1 tsp fresh lime juice, or to taste

¼ tsp Durkee ground cumin, or other brand

¼ tsp table salt

8 medium whole wheat tortillas, about 6 inches each

½ cup fat-free black bean dip, spicy variety

6 Tbsp low-fat shredded cheddar cheese, sharp variety

2 medium scallions, green part only, diced

4 sprays cooking spray

½ cup salsa

2 Tbsp reduced-fat sour cream

Instructions

In a small bowl, combine chicken, lime juice, cumin, and salt; toss well to combine.

Place 4 tortillas on a flat surface and spread each one with 2 tablespoons of bean dip. Top each with about
cup of chicken and then sprinkle each with 1 tablespoon of cheese; divide scallions over top. Cover with remaining tortillas and gently press down on each one.

Coat a very large nonstick skillet with cooking spray; place over medium heat. Cook quesadillas in a single layer until golden brown on bottom, about 2 minutes. Flip quesadillas and press down on them with a spatula; cook until golden brown on second side, about 2 to 3 minutes more. Remove to a serving plate and cover to keep warm (or place in oven); repeat with remaining quesadillas.

Slice each quesadilla into 4 pieces; serve with salsa and sour cream. Yields 1 quesadilla, 2 tablespoons of salsa, and 1 teaspoon of sour cream per serving.

Notes

For even greater flavor, look for a low-fat seasoned Mexican cheese blend.

If you want to make the chicken from scratch, marinate it in a mixture of lime juice, cumin, and chipotle chili powder for 30 minutes before grilling or pan-frying (with cooking spray); then shred with a fork.