Day 3 Recipes >> Page 1 | Page 2 | Page 3

Mock Breakfast Burrito
Start your morning with this Mock Breakfast Burrito and you will have energy to burn. You may not be able to hold this full serving, so refrigerate leftovers for a snack if you get hungry later in the day.

Ingredients:
2 eggs or 1/2 cup egg substitute
cooking spray
1 ounce Cheddar cheese, shredded
2 tablespoons refried beans
1 tablespoon salsa

Directions:
Measure the refried beans onto your plate and heat until warm in microwave. Set aside. Spray an 8-inch skillet with cooking spray and scramble eggs or egg substitute to desired doneness adding cheese in the last minute of cooking. Top heated beans with egg mixture and salsa. Nutrition: Serves 1. Per serving: 174 calories, 13 grams protein, 9 grams fat, 2 grams dietary fiber.

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Day 3 Recipes >> Page 1 | Page 2 | Page 3


Puffy Turkey and Swiss Omelet
This quick omelet is a great breakfast, lunch, snack, or dinner for Day 3 of the pouch test. It is particularly appealing on Day 3 because the fluffy texture of the eggs is gentle on your freshly pampered pouch. I like to use the pre-cooked Jennie-O Oven Roasted Premium Portion Turkey Breast.

Ingredients:
butter-flavor cooking spray
1/4 cup onion, finely chopped
1/2 cup cooked turkey breast, chopped
2 large egg whites (or equivalent egg white substitute)
3/4 cup egg substitute
2 tablespoons water
salt and pepper to taste
1/3 cup Swiss cheese, reduced-fat, shredded

Directions:
Coat a 10-inch nonstick omelet pan or skillet with cooking spray; place over medium-high heat until hot. Add onion, cook and stir until tender. Add chopped turkey, and cook and stir until warm. Slide to a small plate and tent with foil to keep warm. You will use this mixture to top the omelet in the final step.

In a medium bowl using an electric mixer beat egg whites at high speed until stiff peaks form (do not overbeat). In another large bowl whisk together the -cup egg substitute, water, salt and pepper. Fold in the fluffy beaten egg white into egg substitute mixture. Wipe the skillet clean with paper towels and coat with cooking spray. Place over medium heat until hot. Spread egg mixture in pan.

Cover and reduce heat to low. Cook, covered for 5 minutes until puffy. Increase the heat to medium, uncover, and cook 3 minutes longer or until golden on bottom. Watch closely. Slide omelet to a serving plate, spread the turkey and onion mixture evenly on top and top with Swiss cheese. (If you like, slide the omelet under a preheated broiler to melt cheese). Slice into four equal portions. Serve warm. After the leftovers have cooled wrap in plastic or parchment paper and store refrigerated. Reheat gently in the microwave oven or enjoy at room temperature as a snack or meal. The leftover omelet is delicious with slices of fresh vine-ripe tomatoes. Nutrition:4 Servings. Per serving: 88 calories, 12 grams protein, 3 grams fat, 3 grams carbohydrate.

Day 3 Recipes >> Page 1 | Page 2 | Page 3

Quick Coffee Cup Scramble
Once you include this quick flavorful scrambled egg in your 5 Day Pouch Test you will want to include it in your regular menu rotatoin. Between meals this satisfies hunger cravings fast without compromising weight management goals with a non-nutritional snack. Keep it in mind for those time when hunger strikes. Be certain to coat the coffee mug with cooking spray to ensure easy clean up.

Ingredients:
Cooking Spray
2 eggs
2 Tablespoons milk
2 Tablespoons Cheddar cheese, shredded
Pepper, to taste
Finishing salt, to taste

Directions: Coat a 12-ounce microwave-safe coffee mug with cooking spray. Add eggs and milk; beat with a fork until blended. Microwave on High 45 seconds; remove and stir. Microwave until eggs are almost set, 30 to 45 seconds longer. Top with cheese; season with pepper and finishing salt. Cool slightly before eating warm. Nutrition: Serves 1. Per serving: 224 Calories; 16g Fat; 17g Protein; 2g Carbohydrate

Kaye Bailey 

Kaye Bailey is the author of countless articles syndicated in several languages, and books available in print and electronic format including The 5 Day Pouch Test Owner's Manual 2nd Edition 2012, (1st Edition 2008 out-of-print, 50K copies in circulation); Day 6: Beyond the 5 Day Pouch Test (2009 3rd Printing January 2015); Cooking with Kaye Methods to Meals: Protein First Recipes You Will Love (2012).

 

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