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whole-wheat bread in the egg mixture, turning once to coat well.
Place the bread slices in the pan and cook for 2 minutes on each side, until crisp and golden brown.
    Per Serving: Calories: 453 | Fat: 19 g | Protein: 20 g | Sodium: 539 mg | Fiber: 4 g | Carbohydrates: 39 g | Sugar: 4 g | GI: Low

Sausage and Spicy Eggs
    This is a very pretty dish that is not only a delicious breakfast but is also good for lunch or a late supper. Be careful not to use too much salt; most sausage has quite a lot of salt in it, so taste first.
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    INGREDIENTS | SERVES 4
    1 pound Italian sweet sausage
    1 ⁄ 4 cup water
    1 tablespoon olive oil
    2 medium red bell peppers, roasted and chopped
    1 jalapeño, seeded and minced
    8 eggs
    3 ⁄ 4 cup 2% milk
    2 tablespoons fresh parsley for garnish
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Protein Variations
    Feel free to use one pound of turkey sausage, regular breakfast sausage, ground beef, or even crumbled bacon instead of the Italian sausage for this recipe.
Cut the sausage into 1 ⁄ 4 " coins. Place them in a heavy frying pan with the water and olive oil. Bring to a boil; then turn down the heat to simmer.
When the sausages are brown, remove them and place on a paper towel. Add the sweet red peppers and the jalapeño to the pan, and sauté them over medium heat for 5 minutes.
While the peppers are sautéing, beat the eggs and milk together vigorously. Add the mixture to the pan and gently fold it over until it is puffed and moist.
Mix in the reserved sausage, garnish with parsley, and serve hot.
    Per Serving: Calories: 383 | Fat: 23 g | Protein: 35 g | Sodium: 89 mg | Fiber: 2 g | Carbohydrates: 8 g | Sugar: 2 g | GI: Low

Spinach and Gorgonzola Egg-White Omelet
    This omelet is perfect when you don’t want an overly filling breakfast. This recipe calls for egg whites only, which is helpful for people who don’t like egg yolks. However, if you prefer to use the whole egg, simply use 4 large whole eggs instead of 8 whites.
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    INGREDIENTS | SERVES 2
    1 (10-ounce) box, frozen chopped spinach, defrosted and drained of liquid
    8 egg whites, well beaten
    1 ⁄ 8 teaspoon ground nutmeg
    1 teaspoon finely grated lemon zest
    1 ⁄ 2 cup crumbled Gorgonzola cheese
    Salt and pepper, to taste
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The Versatile Omelet
    The fantastic thing about an omelet is that you can stuff it with all kinds of ingredients. Various veggies, fruits, and cheeses, alone or in combination, make exciting omelets. Try mixing Cheddar cheese sauce and broccoli or Brie and raspberries for your next omelet and enjoy the flavors!
Prepare a medium nonstick pan with butter-flavored cooking spray. Make sure the spinach is thoroughly defrosted and drained.
Place the pan over medium-high heat. Pour in the beaten egg whites and sprinkle them with the nutmeg, lemon zest, and cheese. Spoon 1 cup of the spinach soufflé down the middle of the omelet. Reserve the rest for another use.
When the omelet starts to set, fold the outsides over the center. Cook until it reaches your desired level of firmness.
    Per Serving: Calories: 298 | Fat: 13 g | Protein: 32.5 g | Sodium: 604.5 mg | Fiber: 2 g | Carbohydrates: 18.5 g | Sugar: 2 g | GI: Low

Herbed Omelet with Vegetables
    This omelet is a simple and healthy way to add an extra serving of vegetables to your day.
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    INGREDIENTS | SERVES 2
    2 cups sliced white mushrooms
    3 tablespoons 2% milk, divided
    2 tablespoons sour cream
    Salt and pepper, to taste
    2 tablespoons chopped green onions
    1 tablespoon chopped chives
    1 ⁄ 4 teaspoon dried tarragon
    4 eggs
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Use Coconut Milk Instead
    If you prefer to make a dairy-free omelet, use full-fat coconut milk in place of the milk and sour cream listed. It will make the omelet creamy and delicious, and doesn’t taste like coconuts.
Heat a large skillet on medium-high and coat it with cooking spray. Add the mushrooms and sauté until they are soft and the liquid evaporates, about 3–4 minutes.
In a medium bowl, mix together 1 tablespoon of milk, sour cream, salt, and pepper. Whisk