Ingredients

• 1 oz uncooked reduced-fat bacon (about 2 slices)
• 1/2 cup water
• 1 cup asparagus, cut into bite-size pieces
• 2 sprays olive oil cooking spray
• 3 large egg whites, whipped until very frothy
• salt and pepper, to taste

Instructions

• Preheat broiler to high.



• Microwave bacon according to manufacturer instructions; drain, crumble and set aside.



• Fill an 8-inch nonstick skillet three-quarters full with water; cover and bring to a boil. Add asparagus to skillet; cover and cook for 5 minutes. Drain asparagus and place in a bowl of cold water; set aside.



• Off heat, wipe dry same skillet and coat it with cooking spray. Heat over medium to medium-high heat. When hot, add egg whites, bacon and asparagus to skillet. Cook until edges of egg set, about 1 to 1 1/2 minutes. Place under broiler until eggs cook through, about 1 to 1 1/2 minutes more. Slide onto plate and sprinkle with salt and pepper. Serve hot, warm or cold.

Ingredients

• 2 four-inch corn tortillas
• 2 Tbsp reduced-fat shredded cheddar cheese
• 2 Tbsp salsa (or chopped tomatoes)

Instructions

• Preheat broiler or toaster oven to high. Place tortillas on a cookie sheet and top with cheese; broil until cheese melts, about 30 to 60 seconds. Spread salsa (or tomatoes) down center of tortillas and roll up.

Ingredients

• 2 sprays cooking spray
• 2 large egg whites, whipped until frothy
• 1 Tbsp soft goat cheese
• 4 cherry tomatoes, chopped
• salt and pepper, to taste
• 1 slice light rye bread, toasted
• 1 tsp light butter

Instructions

• Coat an 8-inch nonstick skillet with cooking spray; heat over medium to medium-high heat. Add egg whites to pan; cook until edges start to set, about 1 to 1 1/2 minutes. Spread goat cheese down middle of omelet, top with tomatoes and season with salt and pepper; fold omelet in half and cook until cheese melts, about 1 to 1 1/2 minutes more. Serve omelet with buttered toast.

Ingredients

• 2 sprays cooking spray
• 1/4 cup scallions, chopped
• 3 large egg whites, whipped until frothy
• salt and hot pepper sauce, to taste
• 1 small pita pocket, white or whole wheat
• 2 thin tomato slices

Instructions

• Coat an 8-inch nonstick skillet with cooking spray; heat over medium to medium-high heat. Add scallions to egg whites; pour egg mixture into skillet. Cook until edges just start to set, about 45 seconds to 1 minute. Scramble egg and cook 1 minute more. Flip eggs and cook until done, about 30 seconds more; season with salt and hot pepper sauce.



• Make a slit in pita; fill with eggs and tomato.

Ingredients

• 1 sprays cooking spray
• 1 large egg
• 1 Tbsp water
• 1 Tbsp non-fat sour cream
• 1 Tbsp fresh chives, finely chopped
• salt and pepper, to taste

Instructions

• Coat an 8-inch skillet with cooking spray; heat over medium to medium-high heat.



• In a small bowl, whip egg with water until well blended; pour into hot skillet and cook until edges begin to set, about 1 1/2 to 2 minutes. Spoon sour cream down middle of egg and sprinkle with chives; season with salt and pepper. Fold omelet in half and cook through, about 1 to 1 1/2 minutes more.

Ingredients

• 1/2 cup pineapple juice
• 1/4 cup light coconut milk
• 1/3 to 1/2 cup ice

Instructions

1. Puree all ingredients in a blender until smooth.

Ingredients

• 1 1/2 cups strawberries, hulled and left whole
• 1/2 cup large seedless grapes
• 1 oz Jarlsberg light cheese, cut into 2 or 4 pieces

Instructions

• Thread ingredients onto 2 small skewers.

Ingredients

• 1 small very ripe pear, cored and seeded
• 1/3 cup fat-free vanilla yogurt
• 1 Tbsp crystallized ginger, finely minced
• 2 Tbsp fat-free skim milk
• 1/2 cup ice

Instructions

• Puree all ingredients in a blender until smooth.

Ingredients

• 1 slice pumpernickel bread
• 1 1/2 tsp reduced-fat cream cheese
• 2 tsp fresh chives, parsley or dill, minced
• 3/4 oz smoked salmon
• 2 thin tomato, red onion and/or cucumber slices

Instructions

1. Spread bread with cream cheese and sprinkle with herbs; top with salmon. Layer with sliced vegetables.

Ingredients

• 3 Tbsp non-fat ricotta cheese
• 1/8 tsp cinnamon
• 1/2 tsp sugar
• 1 store-bought low-fat waffle, warmed or toasted
• 1 large strawberry, chopped

Instructions

• In a mini food processor or small bowl, whip ricotta cheese with cinnamon and sugar. Top waffle with ricotta cream and strawberries.