2 Tablespoons extra-virgin olive oil
1/2 cup onion, chopped
1/2 cup red pepper, chopped
2 cloves garlic, minced
1 teaspoon thyme
2 cups of broccoli, cut into small pieces (no stems)
8 eggs
1/2 teaspoon salt
1/2 teaspoon pepper
1/2 cup reduced-fat cheddar cheese, shredded

Heat 1 tablespoon of olive oil over medium heat in a 9 to 10-inch skillet. Add the onion, red pepper, garlic and thyme. Sauté until onion is soft. Microwave covered broccoli for 2 minutes on high. Remove the vegetable from the skillet and add to broccoli.

Turn on the broiler. While heating, beat the eggs, salt and pepper together. Put the remaining 1 tablespoon of olive oil in the skillet on medium heat. Pour the egg mixture into the pan and scatter the vegetables on top. Turn the heat to low and cook until the frittata is golden brown on the bottom and the egg is beginning to set, approximately 7 minutes. Oven proof the skillet handle by wrapping it in aluminum foil. Place frittata under the broiler and cook until it is almost firm. Add cheese to the top and again put under broiler until completely set and cheese is melted. Slide onto plate and cut into wedges. Serves 8.

8 eggs
1/3 C. sour cream
2 C. reduced fat cheddar
salt and pepper to taste
choice of additions: chopped green onions, fresh dill, sauteed mushrooms, chopped zucchini or as desired.

Preheat oven to 350 degrees. Beat eggs until frothy, add sour cream, mixing well. Stir in cheese, salt and pepper, and prepared vegetables and/or meat as desired. Pour into an 8×8 baking pan sprayed with nonstick cooking spray. Bake 25-30 minutes, or until casserole is firm.

3 eggs
Mozzarella cheese
4-5 oil packed sun-dried tomatoes, cut in strips and drained
Several leaves of fresh basil, chopped
Salt and pepper
South Beach approved margarine

Melt a small amount of approved margarine in non-stick skillet. Add a tablespoon of water to the eggs and whisk. Pour eggs into skillet and let cook over medium-high heat until underside is set and beginning to brown. Put several thin slices of the mozzarella cheese on one-half of the egg.

Cover with chopped basil and sun-dried tomatoes. Add a dash of salt and pepper. Fold the empty half of the egg over the filling and cook just until filling is warmed.

1 plum tomato, cut into wedges
South Beach approved margarine
1 Tbsp grated parmesan cheese
2 large eggs
dash of milk
a few torn basil leaves

Cook tomato in a small amount of margarine in a small skillet, for about a minute. Stir parmesan cheese into the eggs with a dash of milk. Add eggs to skillet and lightly stir to scramble until cooked. Sprinkle with basil to serve.

Great served on whole wheat toast when you reach that phase!

2 scallions, chopped
2 whole eggs
6 egg whites
(or use 1 1/2 cups egg substitute instead of eggs and whites)
1 cup ricotta cheese
pinch Italian seasoning
1 1/2 cups steamed asparagus tips

Preheat oven to 425*F.

Whisk eggs and egg whites, ricotta cheese, and seasoning in a bowl until smooth and set aside.

Spray an 8 inch ovenproof nonstick skillet with cooking spray. Heat skillet over medium high heat and saute scallions until tender. Add asparagus tips and toss until heated. Pour egg and ricotta mixture over the vegetables in the skillet. Place skillet in preheated oven and bake until set, puffed, and lightly browned, about 25 minutes.

Serves 2

2 cups part skim ricotta cheese
4 eggs
6 to 8 packets of splenda (however sweet you prefer)
1 tsp vanilla

Preheat oven to 400*. Blend all ingredients well. Spray a muffin pan with Pam and divide mixture evenly between muffin cups. Bake 20 to 30 minutes or until a toothpick inserted in center comes out clean.

Great for breakfast, snacks, or dessert. If desired, stir in a little cocoa powder before baking.

6 eggs
6 slices of turkey bacon
shredded cheese (I used cheddar)

Cook the bacon til it crisps up a little (don’t cook all the way).
Put the bacon strips in a muffin tin (sprayed with Pam) so they cover the edges and leave the bottom open.
Crack a single egg into each bacon ring.
Top with shredded cheese.
Bake at 350 for 18-20 minutes.

egg substitute equal to 12 eggs
1/4 cup water
1/2 teaspoon garlic salt
1/8 teaspoon black pepper
3 cups packaged shredded broccoli (broccoli slaw mix)
2 tablespoons snipped fresh oregano or basil
1 10-ounce container refrigerated plum tomato pasta sauce, heated

1. Lightly coat a 15x10x1-inch baking pan with cooking spray; set aside. For omelet, in a medium bowl beat together eggs, water, garlic salt, and pepper with a fork until combined but not frothy.

2. Place the prepared baking pan on an oven rack. Carefully pour egg mixture into the pan. Bake in a 400 degree F oven about 7 minutes or until egg mixture is set but is still glossy and moist.

3. Meanwhile, for filling, place a steamer basket in a medium saucepan. Add water to just below bottom of steamer basket. Bring to boiling. Add the shredded broccoli to steamer basket. Cover and steam for 2 to 3 minutes or until heated through. Drain well. Stir in oregano.

4. To serve, cut the omelet into six 5-inch squares. Divide the filling among omelets, spooning over half of each square. Fold the other omelet half over the filled half, forming a triangle or rectangle. Spoon the warm pasta sauce over omelets. Makes 6 servings.

6 Tbsp. Smart Balance margarine, divided
1 cup chopped onion
2 garlic cloves, chopped
1/2 tsp. dried oregano
1 14 1/2-ounce can petite diced tomatoes in juice
1/4 tsp. chili powder

2 large poblano chiles, seeded, diced
1/2 cup chopped green onions
1/2 cup chopped fresh cilantro, divided
8 large eggs, beaten, or use 2 cups egg substitute
1 cup crumbled reduced fat feta cheese (about 4 ounces)

Melt 2 tablespoons margarine in a large saucepan over medium heat. Add onion, garlic, and oregano and sauté until onion is soft, about 3 minutes. Add tomatoes with juice and chili powder. Cover and simmer 5 minutes to blend flavors. Transfer sauce to blender; puree until smooth. Season with salt and pepper. Return sauce to pan and keep warm.

Melt remaining 4 tablespoons margarine in large skillet over medium heat. Add chiles; sauté until tender, about 6 minutes. Add green onions and 1/4 cup cilantro. Add eggs and feta cheese. Cook until eggs are softly set, stirring occasionally, about 4 minutes. Divide eggs among 4 plates. Spoon sauce over; sprinkle with remaining 1/4 cup cilantro.

2 pounds fresh asparagus
olive oil
1 1/4 teaspoons kosher salt plus extra for sprinkling
Fresh ground black pepper
1/2 cup freshly grated low-fat Parmesan cheese
16 extra-large eggs
1 1/4 cups fat-free half-and-half
4 tablespoons Smart Balance or other acceptable margarine

Preheat the oven to 400 degrees.
Break off the tough ends of the asparagus and, if they?re thick, peel them. Place the asparagus on a baking sheet, drizzle with olive oil, then toss to coat the asparagus completely. Spread the asparagus in a single layer and sprinkle liberally with salt and pepper. Roast the asparagus for 15 to 20 minutes, until tender but still crisp. Sprinkle with the Parmesan cheese and return to the oven for 5 minutes, or until the cheese melts.
While the asparagus is roasting, whisk the eggs in a bowl with the half-and-half, salt, and pepper to taste. Melt 2 tablespoons of Smart Balance in a large skillet. Cook the eggs on the lowest heat, stirring constantly with a wooden spoon, to the desired doneness. Remove from the heat, add 2 more tablespoons of Smart Balance, and stir until it melts. Check for salt and pepper and serve with the roasted asparagus.