Monday, July 22, 2013

Italian Egg Sandwich

2 teaspoons olive oil
1 large egg
Salt and pepper
1 slice rustic white bread (1/2-inch-thick)
1 garlic clove
1 tablespoon grated Parmesan
1/4 cup warm store-bought chunky marinara sauce, drained of excess liquid

Heat 2 teaspoons of oil in a heavy small skillet over medium heat. Crack the egg into the skillet. Sprinkle with salt and pepper. Cover and cook until the white is firm and the yolk is almost set, about 4 minutes. Season with salt.

Meanwhile, toast the bread until golden brown. Rub the garlic over the toast. Sprinkle with the Parmesan. Spoon the drained marinara sauce over the Parmesan. Top with the egg. Place the open-faced sandwich on a plate and serve.

SERVINGS: 1 (MAIN); Calories: 280; Total Fat: 17.5 grams; Saturated Fat: 4 grams; Protein: 11 grams; Total Carbohydrates: 20 grams; Sugar: 2 grams; Fiber: 2 grams; Cholesterol: 216 milligrams; Sodium: 866 milligrams

Monday, July 8, 2013

Chocolate-Blueberry Shake

1 packet chocolate breakfast powder
1 1/2 cups milk 
1 cup frozen blueberries
1 tbsp. Protein Powder

Blend together the chocolate breakfast powder, milk of choice, and frozen blueberries

Optional: Add a scoop of protein powder for improved muscle recovery.