South Beach Diet Baked Eggs Food

SOUTH BEACH DIET BAKED EGGS

Steps:

• Preheat oven to 350.
• Spray a glass pie dish with Olive Oil spray.
• Crack the eight eggs into the pie dish.
• Sprinkle Italian Seasoning and Black Pepper over the eggs.
• Sprinkle the cheese over the eggs.
• Bake in the oven for 17 minutes or until the cheese starts to brown.
• Sprinkle the bacon over the melted cheese.
• Let stand for 5 minutes before serving.

SOUTH BEACH DIET BACON EGG MUFFINS

Steps:

• Preheat oven to 350.
• In an x-large muffin pan, spray each muffin cup with Olive oil cooking spray.
• Place one piece of Canadian bacon in the bottom of each muffin cup
• Crack an egg over the piece of bacon in each muffin cup. Sprinkle the Italian seasoning and pepper over the egg in each muffin cup.
• Sprinkle the cheese over the egg in each muffin cup.
• Place in preheated oven and cook for 15 minutes or until the cheese is slightly brown on top.

SOUTH BEACH DIET CHEESY FRITTATA

Steps:

• Coat an ovenproof 10" skillet with cooking spray and place over medium low heat until hot. Melt the Smart Balance in the skillet.
• Add the onion, bell pepper, and zucchini and saute over medium-low heat until the vegetables are lightly browned, 2-3 minutes. Add the tomatoes, basil and black pepper tpo the skillet and stir to combine. Cook until the flavors are blended, 2 - 3 minutes, and remove from heat.
• Preheat the broiler. In a blender, combine the egg substitute, cottage cheese, and milk. Process until smooth. Pour the egg mixture over the vegetables.
• Cover and cook on medium low heat until bottom is set and the top is still slightly wet, 2-3 minutes.
• Transfer the skillet to the broiler and broil until the top is set, 2 - 3 minutes.
• Sprinkle with the cheese and broil until the cheese melts.

QUICKEST SOUTH BEACH BREAKFAST

Steps:

• Spray microwave safe dish with butter spray.
• Put spinach in dish.
• Put cheese on top.
• Pour in egg whites.
• Microwave for 2 minutes - whites will start to puff up.
• Take out dish and stir.
• Microwave another minute - cook until looks dry on top.

EGGS FRIJOLES (SOUTH BEACH DIET PHASE 2)

Steps:

• In a large nonstick skillet, heat 1 T oil over medium heat. Add onion, garlic, and oregano; cook, stirring occasionally, until onion is softened, about 7 minutes.
• Add beans and cayenne. Simmer, stirring occasionally until beans are warmed through and flavorful, 10-12 minutes. Cover and keep warm.
• While beans are cooking, warm tortillas according to package instructions.
• Five minutes before the beans are done, in a medium nonstick skillet, heat remaining oil over medium heat. Add eggs and scramble, just until cooked, 3 to 5 minutes; remove from heat.
• Divide beans among tortillas and top with eggs and salsa. Roll up to serve.

SOUTH BEACH DIET SAUSAGE VEGGIE BREAKFAST MUFFINS

Steps:

• NOTE: You can use egg substitute (I always keep a container handy).
• Heat oven to 350.
• Crumble your italian sauge in a skillet with NO oil until nicely browned. (you can also use the italian patties).
• Drain on paper towels and set aside in bowl.
• Chop your peppers and onion and saute in same skillet until soft. Add to your sausages and mix well.
• Spray your muffin tins and fill 1/2 way with sausage mix. If using whole eggs, beat and pour just to barely cover mix in tins. If using egg substitute, just pour to just barely cover.
• Sprinkle Parm cheese over top, this will form a nice crust. Place muffin tin on top of large cookie sheet incase of dripping.
• Bake for 10 - 15 minuters until slightly puffed.
• There's no seasoning to add because the sausage is pre-seasoned. You can also make this with Turkey Sausage and use whatever veggies you like!