Good Food



1 egg(s), whites only
1 cup(s) half-and-half, fat-free
3 tablespoon honey
1 tablespoon cinnamon, ground
1/4 teaspoon nutmeg, ground
1 teaspoon orange extract, or lemon extract (I used grated orange peel aka zest)
3 drop(s) vanilla extract
1/4 teaspoon salt
6 slice(s) bread, sprouted wheat, whole grain, low-sodium, such as Ezekial
6 tablespoon maple syrup


In a wide bowl, beat the egg white with the half-and-half. Add honey, cinnamon, nutmeg, orange or lemon extract, vanilla extract, and salt. Dip each slice of bread in the mixture for a minute. Spray skillet with nonstick cooking spray and heat on medium. Cook French toast on both sides until brown. Dust with cinnamon one last time and top with remaining honey.
Serving Size: 2 pieces of French toast with 2 tbsp syrup

Number of Servings: 3

Amount Per Serving
Calories: 295 Total Fat: 1 g Saturated Fat: 0 g Cholesterol: 0 mg Sodium: 281 mg Total Carbohydrate: 58g Dietary Fiber: 7 g Protein: 12 g

Mexican Pizza

I got this recipe off Jillian Michaels website for the whole diet thing it is amazing.
Even Smiles liked it.


1 6 1/2-inch whole-wheat flour tortilla
4 ounces oven roasted chicken breast (I just sauteed mine in a bit of broth)
1/4 cup mild salsa
1/2 cup chopped red bell pepper
2 tablespoons diced green chiles (I used the store brand canned ones)
1 cup spinach
2 tablespoons low sodium shredded mozzarella cheese
1/4 cup sliced avocado (I forgot about this oops)


Preheat oven to 425 degrees. Spray pan with non-stick spray. Heat skillet over medium. Add bell pepper, green chiles and spinach. Cook until spinach is wilted.

Spread salsa on tortilla top with chicken and spinach mixture. Sprinkle with cheese and bake until cheese melts. Top with avocado slices.

Number of Servings:1 
Calories: 478 Total Fat: 15g Saturated Fat: 4g Cholesterol: 104mg Sodium: 733mg Total Carbohydrate: 37g Dietary Fiber: 8g Protein: 47g