Cheesy Broccoli Breakfast Casserole, Phase 1

Cheesy Broccoli Breakfast Casserole

Ingredients:
12 egg whites
1 T fat free milk or half and half
1 tsp.Spike Seasoning
fresh ground black pepper to taste
3 cups broccoli flowerets
3/4 cup fat free cheese
Optional: serve with low fat sour cream.

Blanch broccoli in salted boiling water, then drain.
Layer broccoli on bottom of 12x12 pan, which is coated in Olive Oil.
Cover well with cheese.
Mix eggs, milk, salt, pepper, and pour over broccoli and cheese.
Cook at 350, and watch for the top of the casserole to turn light brown and bubbled, then remove from the oven.

Peanut Butter Chocolate Shake, Phase 1

Peanut Butter Chocolate Shake

Ingredients:
Lowfat Soymilk (I use Silk), 1/2 cup
1 cup ice
Plain Peanut Butter (No sugar or honey! I grind my own at Fresh Market)
Fat Free, Sugar Free Chocolate Syrup, 2 Tbsp (I use Walden Farms)
Fat Free Vanilla Yogurt, 1/2 cup

Directions:
Mix all together in blender. Pulse until all ice is crushed. Enjoy!

Egg Muffin Cups To Go, Phase 1

Egg Muffin Cups To Go

These are a staple for me on the South Beach Diet! Each Sunday, I bake 12 of them (a full muffin pan), and divede them up (2 per baggie) and freeze them.
In the morning (especially when we're on the go), I pop one baggie in the microwave for 1 minute. They are easy to eat in the car, if necessary!

Ingredients:
Frozen Spinach 1/2 cup, thawed
Chopped Onion 1/2 cup
Chopped Red or Green Pepper 1/2 cup
Fat Free Cheddar Cheese 1/2 cup (I like Kraft)
Egg Whites Liquid

Directions:
Heat oven to 350. Grease 12 muffin cups. Combine first 4 ingredients into a small bowl and mix well. Divide evenly into greased muffin cups. Fill each cup to 3/4 full with Egg Whites. Cook at 350 for 20-30 minutes, or until a toothpick comes out clean.

Can be frozen and reheated!
2 muffins are a serving.

Wake-Me-Up Coffee Shake, South Beach Diet - Phase 1

Wake-Me-Up Coffee Shake, South Beach Diet - Phase 1
Ingredients:
1/2 cup low fat, no sugar vanilla or plain yogurt
1/2 cup low calorie, no sugar vanilla soymilk
1 teaspoon or tablespoon instant coffee (to your taste- can be decaf or regular)
1 tablespoon sugar free, fat free, calorie free chocolate syrup
1 cup ice

Blend.
Enjoy!

South Beach Diet PB & Choco Shake - Phase 1

South Beach Diet PB & Choco Shake - Phase 1

Ingredients:
All natural, no sugar or honey added Peanut Butter
Sugar free, fat free fudgesicles
1/2 cup fat free, low calorie plain or vanilla yogurt
1/2 cup low fat soymilk
1 cup ice cubes

Blend
Enjoy!