Free Change Your Biology Cookbook: 50 Top Rated Diet Meals-Cut Calories, Reduce Fat, And Reduce Simple Carbs by Robert Edeson Page B

for just about anything you see in the cafeteria; this leads to overeating. One trick for a faster way to prepare your breakfast is to make power drinks or smoothies in the morning. They are filled with protein, good carbs and energy to fuel your day.

Spinach Cheesy Quiche
    Calories: 88/serving
    Fat: 5g /serving
    Carbohydrates: 2.1g/ serving
    Dietary Fiber: 1.2g /serving
    Recipe Serves: 8 people
     
    Ingredients
Cooking spray (for coating the muffin pan)
1 package frozen spinach
3/4 cup cheddar cheese
3 eggs
1/4 cup green bell pepper
1/4 cup diced onions
3 drops hot sauce (optional)
     
    Directions
In a microwavable dish, add the frozen spinach; microwave for 2 and ½ minutes.
Drain the excess liquid from the spinach leaves; transfer into a large bowl.
In the same bowl, add the eggs, onions, bell pepper, cheese and hot sauce.
Mix the ingredients and pour into the muffin pan,
Bake for 20 minutes at 350 degrees F; serve right away.
     

Grab Loraine, Quiche and Go!
     
    Calories: 127/serving
    Fat: 7.4g /serving
    Carbohydrates: 2.9g /serving
    Dietary Fiber: 0.7g /serving
    Recipe Serves: 10 people
     
    Ingredients
1/4 teaspoon black pepper
1 cup half-and-half
12 ounces turkey bacon
1 teaspoon baking powder
1 teaspoon fresh parsley flakes
12 ounces Romano cheese (shredded)
8 eggs
1/8 teaspoon white pepper
1/4 cup diced red pimientos
1 teaspoon salt
1/4 teaspoon ground nutmeg
     
    Directions
In a large bowl, add the pimientos, half-and-half, eggs, and spices; fold in the turkey bacon and chees.
Pour the egg mixture into the pan and bake for about 40 minutes at 350 degrees F.
Remove the quiche and serve immediately to enjoy.

Sweet Potato Cakes with Onions, Nutmeg
     
    Calories: 67/serving
    Fat: 1.5g /serving
    Carbohydrates: 7.2g /serving
    Dietary Fiber: 1.1g /serving
    Recipe Serves: 4 people
     
    Ingredients
1 teaspoon onion
1 large egg
1/8 teaspoon salt
Ground nutmeg
1/8 teaspoon pepper
½ lb. sweet potato
1/4 cup all-purpose flour
Cooking spray
     
    Directions
In a small bowl, combine peeled and shredded sweet potatoes, potatoes, all-purpose flour, pepper, salt, egg and nutmeg.
In a large skillet, grease with cooking spray and add all the ingredients.
Toss ingredients to coat the vegetables with the all-purpose flour and cook for about four minutes.
Flatten the cooked sweet potatoes and constantly stir until golden brown.
Serve on a plate and enjoy!

Scallions, Corn and Red Bell Pepper Muffin
     
    Calories: 92/serving
    Fat: 1.6g /serving
    Carbohydrates: 5.5g /serving
    Dietary Fiber: 1.3g /serving
    Recipe Serves: 10 people
     
    Ingredients
½ cup whole grain pastry flour
1 and ½ cup yellow cornmeal
¼ teaspoon baking soda
¼ cup canola oil
1 cup plain yogurt (fat-free)
4 chopped scallions
2 egg whites
½ teaspoon salt
1 and ¾ teaspoon baking powder
¾ cup corn kernels
1 large red bell pepper
1 large egg
⅛ teaspoon freshly ground black pepper
     
    Directions
In a skillet, warm 2 tablespoons of canola oil and cook the bell peppers.
Add the chopped scallions and remove skillet from heat; allow it to cool for 5 minutes.
In a large bowl, mix the corn meal, salt, baking powder, and freshly ground black pepper.
In a medium-sized bowl, add the baking soda, yogurt, egg whites, egg, and ¼ cup of canola oil.
Add the corn and bell pepper mixture; combine the dry ingredients and fold to keep mixture moist.
Spoon the batter into the muffin cups and bake for 30 minutes at 350 degrees F.
Allow the muffins to cool on a wire rack for 5 minutes and serve.

Grilled Country Bruschetta with Ham and Mushrooms
     
    Calories: 84/serving
    Fat: 3.3g /serving
    Carbohydrates: 8.6g /serving
    Dietary Fiber: 0.5g /serving
    Recipe Serves: 4 people
     
    Ingredients
2 slices lean ham
2 teaspoons soy sauce (low sodium)
2 slices country bread
2 large Portobello mushrooms
2 teaspoons olive oil (extra-virgin)
2 tablespoons Parmesan cheese
1 garlic clove
Cooking spray
    Directions
Preheat your grill to medium heat and spray the rack with cooking spray.
Grill the