Ingredients

• 1 ¼ cup plain 1% yogurt
• ½ cup of strawberries
• 1 tablespoon honey

Directions

Place cut up strawberries in medium bowl. Drizzle with 1 tablespoon honey and toss to coat.

Put 1 ¼ cup plain yogurt in a small bowl and garnish with sweetened strawberries.

Nutrition Facts

Serving 1 ¼

• Calories: 123.7
• Total Fat: 1.9 grams
  • Saturated Fat: 1.2 grams
  • Trans Fat: 0.0 grams
• Carbohydrates: 21.55 grams
  • Fiber: 0.0 grams
  • Sugar: 21.55 grams
• Protein: 4.85 grams
• Cholesterol: 7.65 grams
• Fiber: 0.0 grams

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This recipe was developed UAMS, the Arkansas Department of Health and the Winthrop P. Rockefeller Institute.

UAMS dietitians provide personalized nutrition plans for patients who want to lose weight and/or manage a wide variety of diseases and conditions.

Ingredients

• 1 (8 inch) whole wheat tortilla
• 1 egg
• ¼ cup diced potatoes
• 1 ounce low-fat cheddar cheese
• 2 tablespoons salsa

Directions

Dice potato and cook over low heat.When potatoes are fork tender add to bowl of beaten eggs.

Cook potato and egg mixture over medium low heat, stirring so as not to burn.

Heat flour tortilla. Spoon 2 tablespoons of salsa onto tortilla along with 1 ounce of low-fat cheddar cheese. Add in potato and egg mixture.

Wrap and serve.

Nutrition Facts

Serving 1 burrito

• Calories: 109.4
• Total Fat: 5.53 grams
  • Saturated Fat: 2.66 grams
  • Trans Fat: 0.0 grams
• Carbohydrates: 9.29 grams
  • Fiber: 0.67 grams
  • Sugar: 0.17 grams
• Protein: 5.46 grams
• Cholesterol: 66.43 milligrams
• Fiber: 0.67 grams
• Sodium: 132.8 milligrams

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This recipe was developed UAMS, the Arkansas Department of Health and the Winthrop P. Rockefeller Institute.

UAMS dietitians provide personalized nutrition plans for patients who want to lose weight and/or manage a wide variety of diseases and conditions.

Ingredients

• ½ English muffin
• 1 slice cheese
• 1 slice Canadian bacon
• 1 egg, poached

Directions

To poach egg, bring water in saucepan to almost boiling. Crack an egg into small cup, then place cup near surface of hot water and gently drop egg into water.

With spoon, nudge egg whites closer to yolks. This will help egg whites hold together.

Turn off heat. Cover. Let sit for 4 minutes, until egg whites are cooked. Lift eggs out of pan with slotted spoon.

Toast English muffin to your liking.

Assemble sandwich with 1 slice of Canadian bacon, 1 slice of cheese, and poached egg.

Yields 1 serving.

Nutrition Facts

Serving 1 sandwich

• Calories: 165.4
• Total Fat: 8.95 grams
  • Saturated Fat: 4.25 grams
  • Trans Fat: 0.0 grams
• Carbohydrates: 13.2 grams
  • Fiber: 1.1 grams
  • Sugar: 1.6 grams
• Protein: 13.65 grams
• Cholesterol: 114.8 grams
• Fiber: 1.1 grams
• Sodium: 469.7 grams

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This recipe was developed UAMS, the Arkansas Department of Health and the Winthrop P. Rockefeller Institute.

UAMS dietitians provide personalized nutrition plans for patients who want to lose weight and/or manage a wide variety of diseases and conditions.

Ingredients

• ¾ cup regular oats, uncooked
• ¾ cup whole wheat flour
• 1 ½ teaspoons baking powder
• ¾ teaspoon ginger
• ¼ teaspoon baking soda
• 1 egg
• 1 cup skim milk
• 2 tablespoons canola oil
• 1 tablespoon honey

Instructions

In a bowl, combine the oats, flour, baking powder, cinnamon, ginger and baking soda. In a separate bowl, mix the egg, milk, oil and honey until blended and smooth. Combine dry and liquid ingredients and stir until just blended; do not over mix. Preheat a non-stick frying pan to medium high heat and spray pan with non-stick cooking spray to coat. Use a ¼ cup measure cup to drop batter into heated pan. Cook until bubbles form on the top of the first side; flip pancake and cook to other side.

Nutrition Facts

Serving: 2 pancakes

• Calories 204
• Total fat 7.8 grams
• Cholesterol 55 milligrams
• Sodium 282 milligrams

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This recipe was developed by the UAMS Program for Weight Loss and Metabolic Control. The goal of our proven, medically supervised program is to help you make a lifestyle change to lose weight, improve your health, maintain your weight loss, and enhance your chances for longevity. To learn more about our services, please call 501-603-1497.

Ingredients

• 1 tablespoon canola oil
• 1 medium onion, chopped
  1 bag (2 pounds) frozen O’Brien Potatoes
• 8 eggs beaten
• 4 egg whites
• ½ cup skim milk
• 1 can chopped green chilies (7 ounces)
• 1 cup picante sauce
• 20 whole wheat tortillas, warmed
• Salsa

Instructions

In a large nonstick skillet, heat oil.  Add onion and cook for 3-4 minutes until onion becomes translucent.  Add potatoes and continue to cook until potatoes begin to brown, stirring frequently. In a large bowl, combine the eggs, the egg whites and milk; mix well. Pour egg mixture over browned potatoes, add chilies and mix well.  Continue to cook until eggs are “scrambled” and cooked thoroughly. Assemble burritos by spooning about 1/3 cup egg/potato mixture in the center of the tortilla, topping with picante sauce and rolling into burrito.

Yield: approximately 20 burritos

Nutritional Information

Serving: 1 burrito

• Calories 185
• Total Fat 5.1 grams
• Cholesterol 109 milligrams
• Sodium 231 milligrams

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This recipe was developed by the UAMS Program for Weight Loss and Metabolic Control.  The goal of our proven, medically supervised program is to help you make a lifestyle change to lose weight, improve your health, maintain your weight loss, and enhance your chances for longevity.  To learn more about our services, please call 501-603-1497.