Breakfast
Sausage & Cheese Breakfast Cups
4ounces turkey sausage or 4 ounces crumbled turkey bacon
1⁄2green bell pepper, chopped
1⁄4onion, chopped
5large eggs or 1 1/4 cups Egg Beaters egg substitute
1(12 ounce) can sliced mushrooms, drained
1⁄2cup shredded low-fat cheddar cheese (2 oz.)
Preheat oven to 350°F.
Coat a 6 cup non-stick muffin pan with cooking spray or line with paper baking cups.
In a medium non-stick skillet, cook the sausage, peppers, and onions for 5 minutes, or until sausage is no longer pink.
Spoon mixture and cool slightly.
Stir in eggs and mushrooms.
Evenly divide mixture into 6 muffin cups; Sprinkle with cheese.
Bake for 20 minutes, or until egg is set.
Lunch
Chicken and Snap Pea Stir Fry
2 tablespoons vegetable oil
1 bunch scallions, thinly sliced
2 garlic cloves, minced
1 red bell pepper, thinly sliced
2½ cups snap peas
1¼ cups boneless skinless chicken breast, thinly sliced
Salt and freshly ground black pepper
3 tablespoons soy sauce or tamari
2 tablespoons rice vinegar
2 teaspoons Sriracha (optional)
2 tablespoons sesame seeds, plus more for finishing
3 tablespoons chopped fresh cilantro, plus more for finishing
1. In a large sauté pan, heat the oil over medium heat. Add the scallions and garlic, and sauté until fragrant, about 1 minute. Add the bell pepper and snap peas, and sauté until just tender, 2 to 3 minutes.
2. Add the chicken and cook until it is golden and fully cooked and the vegetables are tender, 4 to 5 minutes.
3. Add the soy sauce, rice vinegar, Sriracha (if using) and sesame seeds; toss well to combine. Allow the mixture to simmer for 1 to 2 minutes.
4. Stir in the cilantro, then garnish with a sprinkle of extra cilantro and sesame seeds. Serve immediately.
Dinner
10 Min Mug Mac & Cheese
½ cup elbow macaroni
¼ cup heavy cream or whole milk
½ cup shredded cheddar cheese
¼ cup shredded white cheddar cheese
½ tablespoon unsalted butter
Pinch of cayenne pepper
Salt and freshly ground black pepper
1. Place the macaroni in a large mug and then pour in ½ cup water. (Be sure to allow enough room for the water to simmer.)
2. Microwave on high for 3 minutes. Remove the mug and stir the macaroni. Return the mug to the microwave and zap for another 2 minutes. Repeat these 2-minute increments, stirring after each, until the macaroni is tender.
3. Once the macaroni is cooked, stir in the heavy cream or milk, cheeses and butter. Stir until the mixture is fully combined.
4. Season with cayenne, salt and pepper. Serve immediately.
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