INGREDIENTS (2 servings):
2 tablespoons fresh cilantro, chopped
1/4 teaspoon salt
4 large egg whites
1 large egg
1/2 cup canned black beans, rinsed and drained
1/4 cup green onions, chopped
1/4 cup (1 ounce) reduced-fat shredded cheddar cheese
1/4 cup bottled salsa
Cooking spray

HOW TO PREPARE:
1. Combine in a medium bowl the cilantro, salt, egg whites and egg and stir with a whisk.
2. Combine beans, onions, cheese and salsa in another medium bowl.
3. Heat a nonstick frying pan coated with cooking spray over medium heat. Pour egg mixture into pan and let egg mixture set slightly. Cook few minutes and flip omelette.
4. Spoon bean mixture onto half of omelette and fold the omelette in half. Cook 1 minute or until cheese melts.

NUTRITIONAL INFORMATION per serving:
Calories: 180
Calories from fat: 27%
Fat: 5.5g
Saturated fat: 2.3g

This is a light pizza made with turkey sausage, fat-free cheese and shredded potatoes. It is a great choice for breakfast or brunch.

INGREDIENTS (8 servings):
1 (8-ounce) can reduced-fat refrigerated crescent dinner roll dough
12 ounces turkey sausage, cut in pieces
1 cup frozen hash brown potatoes, thawed and shredded
1 cup (4 ounces) fat-free cheddar cheese, shredded
1/4 cup skimmed milk
1/2 teaspoon salt
1 (8-ounce) carton egg substitute
2 tablespoons fresh Parmesan cheese, grated
Cooking spray

HOW TO PREPARE:
1. Preheat oven to 375°.
2. Separate dough into squares and put them on an oven skillet coated with cooking spray. Crimp edges of dough with fingers to form a rim.
3. Cook sausage in a large nonstick frying pan over medium heat until browned and drain.
4. Mix the sausage with potatoes, and cheese and top on the dough already prepared.
5. Combine milk, salt and egg substitute stirring with a whisk. Carefully pour milk mixture over sausage mixture.
6. Sprinkle with Parmesan cheese and bake at 375° for 25 minutes or until crust is brown.

NUTRITIONAL INFORMATION per serving:
Calories: 203
Calories from fat: 28%
Fat: 6.4g
Saturated fat: 1.8g
Fiber: 0.4g

INGREDIENTS (24 servings - serving size: 1/3 cup):
1/2 cup maple syrup
1/3 cup honey
3 tablespoons canola oil
1 1/2 tablespoons vanilla extract
4 1/2 cups regular oats
1 cup uncooked quick-cooking barley
3/4 cup chopped walnuts or pecans
1/2 cup wheat germ
1 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1 (7-ounce) package dried mixed fruit, chopped (such as Sun-Maid brand)
Cooking spray

HOW TO PREPARE:
1. Preheat oven to 325°.
2. Combine in a bowl the maple syrup, honey, canola oil and vanilla extract and stir with a whisk.
3. Mix in a bowl the oats, barley, walnuts, wheat germ, cinnamon and nutmeg.
4. Add this cereals mix with the syrup mixture already prepared and stir well to coat. Spread the mixture evenly onto an oven skillet coated with cooking spray. Bake at 325° for 30 minutes or until browned, stirring every 10 minutes.
5. Take it out of the oven, stir in dried fruit and cool it completely before eating.

NUTRITIONAL INFORMATION per serving:
Calories: 185
Calories from fat: 28%
Fat: 5.8g
Saturated fat: 0.6g
Fiber: 4g

INGREDIENTS (4 servings):
1/4 cup 1% low-fat milk
1/4 teaspoon salt
4 large egg whites
2 large eggs
4 (6-inch) corn tortillas
1/2 cup (2 ounces) shredded fat-free cheddar cheese
1 cup canned black beans, rinsed and drained
1/4 cup green onions, chopped
1/2 cup bottled salsa
1/4 cup fat-free sour cream

HOW TO PREPARE:
1. Combine the milk, egg whites and eggs in a large microwave dish and stir with a whisk.
2. Set in the microwave at high temperature for 3 minutes, stir and let it cook in the microwave 1 more minute or until done.
3. Set the corn tortillas on a microwave plate and spread the egg mixture evenly on top of the tortillas.
4. Layer each tortilla with 2 tablespoons cheddar cheese, 1/4 cup beans and 1 tablespoon green onions.
5. Microwave each tortilla at high temperature for 30 seconds or until cheese melted.
6. Top each tortilla with 2 tablespoons salsa and 1 tablespoon sour cream.

NUTRITIONAL INFORMATION per serving:
Calories: 200
Calories from fat: 29%
Fat: 6.5g
Saturated fat: 3g
Fiber: 4.4g

INGREDIENTS (4 servings - serving size: 1 wedge):
2 teaspoons olive oil
1/3 cup Vidalia onion, chopped
2 cups mushrooms, sliced
4 cups packed baby spinach leaves
2 large eggs
4 large egg whites
1/4 teaspoon salt
1/4 teaspoon pepper
Cooking spray

HOW TO PREPARE:
1. Preheat oven to 350°.
2. Heat olive oil in a large nonstick frying pan over medium-high heat. Add onion and cook 2 minutes or until brown. Add mushrooms and cook stirring frequently until they are lightly brown. Add spinach, cover and cook until wilted.
3. In a medium bowl, mix well the eggs, egg whites, salt and pepper. Add spinach mixture and stir well.
4. Pour mixture into an 8-inch round cake pan coated with cooking spray. Bake 30 minutes or until eggs are set in center.

NUTRITIONAL INFORMATION per serving:
Calories: 140
Fat: 10g
Saturated fat: 4g
Fiber: 2g