Dr. Becky’s 3 Best Breakfasts For Heart Health

February 3, 2018 / / Healthy Eating

Dr. Becky’s 3 Best Breakfasts For Heart Health

Southwest Egg Wrap with Berry Yogurt and Walnuts

500 Calorie Lickity Split Meal

Southwest egg wrap

Ingredients:

  • 1 Mission Artisan Style Multigrain Tortilla (1.3 oz.)
  • ½ cup of Egg Beaters
  • 1/4 cup Tyson’s ‘Chicken Breast Fillets Grilled & ready!’ cut into bite size pieces.
  • ¼ cup avocado; chopped into small pieces
  •  ¼ cup chopped onions
  • ¼ cup salsa
  • 1/8 cup black olives, sliced
  • 2 Tbsp. of plain fat free Greek yogurt
  • 2 tsps. Lime juice
  • 1 tsp. Ms. Dash’s Southwest Chipotle seasoning

Directions:

  1. Spray a skillet with cooking spray, add onions, and sprinkle seasoning. Add Egg beaters and chicken. Once cooked set aside, but keep warm.
  2. Spray cooking spray in same skillet over medium heat, add tortilla, and flip after 2 minutes.
  3. Mix the yogurt with the lime juice and salt & pepper to taste.
  4. On top of tortilla, place chicken and onions, then avocado, tomato, black olives, yogurt and salsa.

Enjoy with 1 cup of fresh pineapple, 1 container of Dannon Light & Fit Berry nonfat 50 calorie yogurt, 5 raw walnut halves and a cup a hot green tea.

Magical Fruit and Yogurt Parfait

400 Calorie Lickity Split Meal

Ingredients for one serving:

  • 1 1/3 cups of fresh or frozen berries (blueberries, raspberries, and strawberries) Giant has a large bag of this frozen combo, called “Triple Crown Berry Blend”; defrost if not making the night before.
  • 1 ¼ cups plain non-fat Greek yogurt
  • 4 Tablespoons of Ground Flaxseed

Directions:

In a tall glass, layer ¼ cup yogurt, 1 tablespoon Flaxseed, 1/3 cup berries; repeat, until you have included all the ingredients. You may also just place in a large bowl and mix together gently.

May add Splenda or an artificial sweetener to taste.

Enjoy with a cup a hot green tea.

Can be made the night before and chilled in the refrigerator.

Why magical? Prebiotics, probiotics, anti-oxidants, low sodium (less than 100 mg.), high potassium (430 mg). High omega-3 FA. High fiber, perfect combo of protein/carbs/ fats!!

Salmon, Egg’s Florentine, Wheat Toast, and Fresh Fruit

Gourmet 400 calorie Meal

2 servings

Egg’s Florentine

Ingredients:

  • 2 tsp. extra-virgin olive oil
  • 1/2 cup finely diced onion
  • Pinch of crushed red pepper flakes
  • 2 teaspoons chopped garlic
  • 4 cups tightly packed baby spinach
  • Sea salt
  • Pinch of freshly grated nutmeg
  • 1/8 cup or 2 tablespoons grated Parmesan cheese
  • 4 large eggs
  • Pinch of freshly ground black pepper

Directions:

  1. Preheat oven to 375°F. In a large skillet, warm oil over medium heat. Add onion and red pepper flakes and sauté until onion is translucent, about 3 minutes. Stir in garlic; sauté for 30 seconds. Stir in spinach and a pinch of salt; cook until spinach is wilted and tender, about 30 seconds. Remove skillet from heat and stir in nutmeg.
  2. Spray 4 small ramekins or pans with cooking spray. For each ramekin, spoon in one-fourth of spinach mixture, then sprinkle on 2 ¼ teaspoons of cheese. Gently crack 1 egg on top of cheese, then sprinkle with black pepper and a pinch of salt.
  3. Bake until very little liquid remains, 12 to 14 minutes. Let cool for 3 minutes, then run a knife around inside edge of each ramekin to loosen egg. With knife or a spatula, carefully transfer 2 per plate and serve.

Salmon

Ingredients:

  • 2 skinless salmon fillets (2 ounces each)
  • 2 tablespoons fresh lemon juice
  • 8 small cloves garlic, minced
  • A pinch of potassium based salt substitute, to taste
  • 1 Tablespoon of water

Directions:

  1. Preheat oven to 350°F.
  2. Mix garlic, water, and lemon juice together in a bowl.
  3. Divide the above mixture into 2, then top the salmon fillets with the garlic mixture.
  4. Spray oven proof skillet with cooking spray, and warm over medium heat.
  5. Place fillets in the warm skillet. Roast in oven for 8 to 10 minutes until firm to the touch. Don’t overcook.

Enjoy 2 servings of Egg’s Florentine or 2 small ramekins, 2 ounces of salmon, 1 slice of Nature’s Own Double Fiber Wheat bread with one teaspoon of pure honey, 2/3 cup of fresh blueberries and a cup of hot green tea.

Bon Appetite’

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Author: Dr. Becky

Dr. Becky is a board-certified Obesity and Gynecology physician with over 30 years’ experience providing support and guidance for her patients.

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Dr. Becky

Rebecca Burdette, MD

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