RECIPE OF THE DAY! BREAKFAST SANDWICH SALMON & EGGS

Diabetes appropriate, Low calorie, Low cholesterol, Heart healthy, Healthy weight,High potassium,High protein.

This recipe is a great source of protein and potassium.
I can also order this breakfast sandwich when am out with friends or family in a restaurant, it's a favorite of mine to make at home.
Smoked salmon and egg whites on a toasted whole-wheat English muffin is the perfect power breakfast. For a more substantial meal, pair it with a piece of fruit or a glass of 100% juice. Weight Watchers English muffins are smaller than regular muffins which makes the sandwich...

Makes 1 sandwich

Active Time: 15 minutes

Total Time: 15 minutes


Ingredients

1/2 teaspoon extra-virgin olive oil

1 tablespoon finely chopped red onion

2 large egg whites, beaten

Pinch of salt

1/2 teaspoon capers, rinsed and chopped (optional)

1 ounce smoked salmon

1 slice tomato

1 whole-wheat English muffin, split and toasted


Preparation

1.Heat oil in a small nonstick skillet over medium heat. Add onion and cook,
stirring, until it begins to soften, about 1 minute. Add egg whites, salt and
capers (if using) and cook, stirring constantly, until whites are set, about
30 seconds.

2.To make the sandwich, layer the egg whites, smoked salmon and tomato on
English muffin.

214 calories per serving, 19 g protein; 221 mg potassium

RECIPE OF THE DAY! MEDITERRANEAN SCALLOPS ON A BED OF BROWN RICE

This delicious dish is both low calorie and full of robust Mediterranean flavors! I hope you and your family enjoy this dish as much as mine did!

Makes 4 servings


Ingredients

1 lb Bay Scallops

1 Tbsp. Olive Oil

2 cloves Garlic, minced

2 medium Roma tomatoes, cored and chopped

1/2 cup quartered black olives

2 Tbsp. Green Onions

3/4 tsp. dried Oregano

1/4 coarse ground pepper

1/3 cup crumbled Feta Cheese

1 cup Uncle Ben's Whole Grain Fast & Natural Instant Brown Rice

1 3/4 cups water


Preparation

1. Combine rice and water in a medium saucepan, being to boil, cover and simmer 10-12 minutes, fluff with fork.

2. Rinse and drain scallops; pat dry

3. Heat oil over medium heat and add scallops and garlic. Cook and stir for 2 minutes. Add tomatoes, olives, onions, oregano and pepper; cook and stir 2-4 minutes more until scallops are opaque throughout.

4. sprinkle feta; mix lightly

5. Serve over rice.


Serves 4 regular portions; 365 calories

KEEPING WITH THE BASICS

One of the keys to my success with weight loss is that I have been sticking with the basics. Before the lap band surgery, for 2 weeks I had to be on a liquid diet - and it did not kill me. Then, after the surgery, I was on liquid diet again for another 2 weeks, then puree and mushy foods for a couple of more weeks - and that did not kill me either.

When they first told me I would have to eat like that, it was like OMG - I can't do this - I'm a foodie! But, I had tried everything else under the sun, and I said let's give this a try. So I did the liquid diet for the two weeks before the surgery and I lost 12 pounds! First thing came to my mind was "yea, I am 12 pounds lighter".

Then, after the surgery, two weeks more of the liquid diet, and I saw more weight lost. By this time, I was ready for the mashed-pureed foods. And again, weight dropped off. I eventually began eating small amounts of solid foods. I made sure to eat enough protein, including high-protein drinks.

Three months after the surgery, I made a decision to go back to the basics. It did not kill me before. I decided to incorporate the basics in my weekly diet. 2 or 3 days a week I do this. One day I may have a liquid diet - all protein drinks. Three days later, I will have my mushy or puree foods - and quite frankly this holds me.

When I go into the office for my fills, I sit and chat with other patients and we exchange ideas of what works for us. When I tell people about what I do - keeping with the basics - many agree that this is a good idea. As long as you get your daily protein intake, you will be ok. I have shared this idea with Dr. Fielding and with Gaspar the nurse-practioner, and they say it is safe as long as you get your protein. So I call it keeping with the basics.