English Muffin Breakfast Pizza

Ingredients:
4 eggs

1/4 cup milk

Dash of salt

Dash of pepper

2 tsp canola oil

1/2 medium onion, chopped

1/2 red bell pepper, chopped

2-4 slices deli ham, chopped

1/2 cup shredded Cheddar cheese 

2 whole wheat English muffins, split, toasted

In small bowl, beat egg product, milk, salt and pepper with wire whisk or fork until well blended.

In nonstick skillet, heat oil over medium heat. Cook onion, bell pepper and ham in oil 3 to 5 minutes, stirring occasionally, until vegetables are crisp-tender. 

Pour egg mixture into skillet. As eggs begin to set at bottom and side, gently lift cooked portions with spatula so that uncooked egg can flow to bottom. Cook 3 to 4 minutes or until eggs are thickened throughout but still moist; stir cheese into eggs.

Spoon egg mixture evenly over muffin halves.

Cream Gravy

Ingredients:
2 tablespoons pan drippings (from bacon)
2 tablespoons flour
1 1/2 cups milk
1 teaspoon black pepper
Salt to taste

Heat drippings in skillet, add flour continuously stirring, cook on medium for a couple of minutes until a dark roux is formed.
Add milk slowly to skillet, and mix with roux using either a whisk or wooden spoon (be sure and press out any lumps).
Turn heat to low and continue stirring until mixture is thickened, a couple more minutes. Add pepper and salt to taste.
 If gravy is too thick for your taste, you can thin it by adding either more milk or water a tablespoon at a time.
Goes great with 7UP Biscuits, Crunchy Cajun Oven Fried Chicken, and Bisquick Breaded Porkchops.

You can substitute vegetable oil for the pan drippings, but honestly, it isn't as delicious.  The grease from turkey bacon is also acceptable.

7UP Biscuits

Ingredients
2 cups Bisquick
1/2 cup sour cream
1/2 cup 7Up
3 Tbsp melted butter

Preheat oven to 450F
Mix sour cream and Bisquick.  Add 7up and mix.  Makes a very soft dough. Sprinkle Bisquick on solid surface, like countertop, and pat dough out into a 9in square.  Using a pizza cutter, cut dough into 9 squares.
Coat the bottom of a 9 in square baking dish with 2 Tbsp of the melted butter.  Place biscuits in pan and bake for 12-15 minutes until golden brown.  Remove from oven and brush tops with remaining butter.

Guilt Free Fast Food

When life gets the best of you, the quick meal is often unavoidable. Unfortunately, you can simultaneously devour an entire day's worth of calories and do a lot of nutritional damage with a trip to the drive-thru. Check the items below to survive with the least amount of damage.





McDonald's

Lunch/Dinner

Honey Mustard Grilled Snack Wrap
Snack-Size Fruit & Walnut Salad
(470 calories, 17g Fat)

Together these "snacks" make a well-rounded meal: plenty of protein, heart-healthy unsaturated fat (walnuts), plus a good source of iron and calcium.

Breakfast

Fruit & Maple Oatmeal
(290 calories, 4.5g fat)

This new all-day menu item as two of the recommended three daily servings of whole grains and is a good source of calcium and iron (save 30 calories by skipping the brown sugar).

Burger King

Lunch/Dinner

Hamburger
Value-Size Unsalted French Fries
(480 calories, 21g Fat)

Follow BK's motto and "Have It Your Way." Order the basic burger without mayo and with extra lettuce and tomato to boost your veggie servings. Ask for the friend fries unsalted and save 100mg of sodium.

Breakfast

BK Breakfast Muffin Sandwich
(210 calories, 8g fat)

Swap out the sausage for ham and have them hold the Honey Butter sauce in order to slash calories in half - and cut the fat by 60%!

Chick-fil-a

Lunch/Dinner

Char-Grilled Chicken Garden Salad
Honey-Roasted Sunflower Kernels
Light Italian Dressing
Large Fruit Cup
(395 Calories, 14g fat)

Loaded up with cheese and creamy dressings, a salad can do more damage than a cheeseburger. But this one starts at only 180 calories. Feel free to sprinkle on the sunflower kernels for some healthy fats (but skip the butter croutons). Bonus: the fruit cup delivers all your fruit servings for the day.

Breakfast

Sunflower Multigrain Bagel
One Folded Egg
Small Fruit Cup
(380 Calories, 11g fat)

Paired with an egg, this bagel is a filling meal. And unlike other fast food joints, Chick-fil-a assembles the fruit on site.

Subway

Lunch/Dinner

6-inch Veggie Delite Sub on Italian Bread
Subway Apple Slices
Small Bag of Baked Lay's
(385 calories, 4.5g fat)

This is the lowest-fat sub on the menu if you hold the cheese. But even with the cheese, it has only about 7g - that's 75% less fat than their 6-inch Tuna of Spicy Italian subs.

Breakfast

Egg & Cheese Muffin Melt
Dannon Light & Fit Yogurt
(250 Calories, 6g fat)

You can order one made with only egg whites, but this melt has just 30 more calories - and you'll get added nutrients and feel fuller by keeping the yolk.

Starbucks

Lunch/Dinner

Roasted Vegetable Panini
(350 calories, 12g fat)

You'll get two while servings of veggies with this sandwich, which is stuffed with zucchini, eggplant, peppers, sun-dried tomatoes and baby spinach. It also packs 40% of your daily vitamin C.

Breakfast

Perfect Oatmeal with Nut Medley Topping
(240 Calories, 11.5 g fat)

This cup of plain, cooked oats - fortified with iron, B vitamins and calcium - can be ordered with one of three toppings (brown sugar, dried fruit or nuts). We like the nuts, which add satisfying healthy fat.

Dunkin' Donuts

Lunch/Dinner

Egg White Turkey Sausage Flatbread
(280 calories, 8g fat)

This sandwich is served all day and is a much healthier pick than deli standbys like tuna salad. It's a good source of iron and fiber, and the reduced-fat cheese provides a third of your daily calcium.

Breakfast

Egg & Cheese Wake -Up Wrap
(180 Calories, 11g fat)

There are 8g of filling protein but just 180 calories, so go ahead and get a nonfat latte for a calcium boost.

Wendy's

Large Chili
Side of Mandarin Oranges
(420 calories, 10g fat)

Made with ground beef and kidney beans, this classic tastes rich but only has 4g of saturated fat. A full cup and a half packs 9g of fiber and a quarter of your daily requirement of fatigue fighting iron.

KFC

Honey BBQ sandwich
Large Corn on the Cob
(460 calories, 4.5g fat)

Surprise! This sandwich has even less fat than the grilled chicken breast. So go ahead and also order one of the healthier sides. The large ear of corn offers 4g of feel-full fiber but if you get the green beans (20 calories, 0g fat) or even the mashed potatoes with gravy (120 calories, 3g fat) instead, your meal will still be less than 500 calories.


Taco Bell

Fresco Bean Burrito
(350 calories, 8g fat)

There's a whopping 12g fiber in this burrito - that's nearly half the amount you need all day! Plus, the vitamin C in the tomato salsa will help you absorb more iron from the beans.

TIP: When grabbing a beverage, choose a no- or low-calorie one, like water, diet soda, unsweetened tea or low-fat milk.

More Time? Check out these options at some not-as-fast restaurants.

Panera

Cup of Vegetable Soup
Pesto
Half of a Smoked Turkey Sandwich
(380 calories, 5g fat)

Pizza Hut

2 slices of medium Thin 'N Crispy Veggie Lovers Pizza
(360 calories, 12g fat)

Chipotle

Burrito Bowl
Cilantro-Lime Rice
Black Beans
Corn Salsa
Guacamole
(480 calories, 19g fat)

Fazoli's

Grilled Chicken Artichoke Salad
Lemon Basil Vinaigrette
(350 calories, 16g fat)

Sausage Scramble

1lb Regular Breakfast Sausage patty roll
2 cups diced seasoned home fries (freezer section)
1/3 cup chopped green pepper
1/3 cup chopped red pepper
8 eggs
1/2 cup milk

In large skillet over medium heat, crumble and cook sausage, potatoes, and peppers until sausage and potatoes are brown.  In a small bowl, combine eggs and milk until mixed well. Pour over sausage and potato mixture, stirring gently until eggs are cooked. Makes 6 servings.

Tomato Bacon Biscuit Cups

Makes 20

One package store bought buttermilk biscuit dough
5 slices Bacon
One large tomato, diced
Half of a sweet onion, diced
1/2 c. fat free sour cream
3 oz. grated mozzarella
1/4c. diced green onions
Coarsely ground black pepper

Preheat the oven to 375 degrees and coat a mini muffin pan with non-stick cooking spray.
Cook the bacon over medium heat until crispy and drain on paper towels.
In a mixing bowl combine the tomatoes, onion, onions, sour cream, cheese, black pepper, and then crumble your cooked bacon into the bowl.Combine thoroughly and set aside.
Remove the biscuit dough from the package and divide each biscuit in half horizontally.
Push each half down into a cup of the muffin pan then scoop a heaping teaspoonful of the tomato/bacon mixture into the biscuit cup.

Fill all twenty biscuit cups and then bake for 18 minutes or until golden brown.

Pumpkin Cinnamon Pancakes

1 cup buttermilk pancake just add water mix
2/3 cup cold water
1/3 cup canned pumpkin
½ tsp ground cinnamon
1/8 tsp ground ginger
Nonstick cooking spray

In medium bowl, whisk pancake mix, water, pumpkin, cinnamon, and ginger until just blended (do not overmix, batter should be lumpy).
Spray a heavy griddle with nonstick spray and heat griddle over medium heat.
Spoon 2 tbsp batter onto griddle to form each pancake
Cook for 2 minutes or until bubbles appear, then turn over and cook an additional 2 minutes.