Makes 4 protein servings
1 pound ground turkey breast (extra lean, 99% fat free, very low sodium
4 teaspoons sugar-free pancake syrup
1/2 teaspoon dried sage
1/4 teaspoon cayenne pepper
1/4 teaspoon Ms. Dash (For Turkey)
1/8 teaspoon freshly ground black pepper
1/8 teaspoon ground ginger
Pam Cooking Spray
Heat oven to broil.
Combine turkey, syrup, sage, cayenne, Ms. Dash, pepper, and ginger in a mixing bowl and mix well. Divide into 4 (1/2-inch-thick) patties.
Spray Pam Cooking Spray (use sparingly) in a large nonstick skillet over medium-high heat; cook patties until well browned and cooked through, about 4 minutes per side. Remove from heat.
Egg Whites & Oatmeal
8-10 EGG WHITES (MALES) 4-5 EGG WHITES (FEMALES)
1/2 TO 1 cup (MALES) dry weight OATMEAL 1/2 cup (FEMALES)
CINNAMON TO TASTE
SUGAR FREE MAPLE SYRUP
(WHEN YOU REACH YOUR WEIGHT LOSS GOAL, YOU MAY ADD)
1/2 to 1 CUP FRESH BLUERERRIES or STRAWBERRIES
Use a large pyrex cooking bowl
Add EGG WHITES and OATMEAL together and mix.
(use EGG WHITES as water or add a little water)
Cook in microwave until EGG WHITES are done (usually 2 minutes)
Sprinkle CINNAMON on top
Add SUGAR FREE MAPLE SYRUP
Eggs and Hash Browns
(1 to 2) 8 ounce POTATOES or (1 to 2) 6 ounce SWEET POTATOES (Males)
(1) 8 ounce POTATOE or (1) 6 ounce SWEET POTATOE (Females)
8-10 EGG WHITES (Males) 4-5 EGG WHITES (Females)
HUNTS SALT FREE KETCHUP
GROUND PEPPER to taste
ANY MRS DASH SALT FREE SEASONING to taste
PAM COOKING SPRAY
Use a no stick frying pan. If frying pan is not non stick,
Spray PAM COOKING SPRAY ON TO FRYING PAN, use sparingly.
Grate POTATO in frying pan
Set stove top to medium heat
Add GROUND PEPPER and or MRS DASH SEASONING
Cook until crispy golden brown
Add EGG WHITES and cover frying pan
Cook until EGG WHITES are done