Egg McMuffin with Sausage

Take out: 27g of fat (10g of saturated fat) can't be the healthiest way to start your day...Sorry Ronald but I'm NOT lovin' it!

Fake Out: A lower calorie, much lower fat, low cholesterol and high fiber option made in a few short minutes. The kids actually prefer this so it's a no-brainer.

Pour the egg beater into a tiny round non-stick pan on medium heat. Split & toast your multi-grain light English muffin and then pop your turkey breakfast sausages in the microwave for 1-2 minutes. When the muffin is toasted, lay the low fat cheese slice on top & watch it melt (OK enough...snap out of it. LOL). Then cut the sausage links in half (now you have 4 halves) and lay those side-by-side on the cheese. Finally, flip in your round egg beater & season with ketchup & pepper.

Calories: 254
Fat: 9 (note: using fat free cheese will drop this to 6g)
Fiber: 8
Points: 4
Cost per serving: $2.87


Shopping List:

Serving size: 2 turkey sausage links
Calories: 74
Fat: 5
Fiber: 0
Points: 2
Cost per serving: $0.57

Serving size: 1 pack

Calories: 30
Fat: 0
Fiber: 0
Points: 0.5

Cost per serving: $1.49

Serving size: 1 multi grain light muffin

Calories: 100

Fat: 1

Fiber: 8

Points: 1

Cost per serving: $0.56

Serving size: 1 low fat cheese slice

Calories: 50

Fat: 3

Fiber: 0

Points: 1

Cost per serving: $0.25

Cinncinati Chili

Take out:
Good ole fashioned Cincinnati Chili is made with fatty beef and more fatty cheese on top of pudgy pasta (you know the stuff we used to eat before they discovered whole wheat).

Fake out:
Use 99% fat-free turkey chili , high fiber whole wheat spaghetti (there are so many brands to choose from) and low fat cheddar cheese. I should mention again that although I prefer low-fat cheese to fat-free because it is much better tasting , it is sometimes hard to find so another option is to make your own blend of cheese mixing fat-free cheese with regular cheese. First thing to do is get your water boiling while you prepare. Just before the spaghetti is cooked heat up your chili with a teaspoon of cinnamon & then pour it on top of spaghetti (isn't that a song???). Cinnamon is the key to this recipe so you may need to adjust according to your taste. The trick is to have enough where you can taste it but can't recognize it as cinnamon. Lastly, gently grate your cheddar cheese or cheeses on top.

Tip: You can spice it up to your liking using chili pepper. Even if you don't like it hot you should use a dabble of this because it adds a certain sharpness that rounds out the cinnamon.

Nutrition totals per serving:
Calories 420, 6.5 Fat g, Fiber 13g, 6 Points

Cost per serving: $1.65



Shopping List:



Chili- Serves 2, Cost per serving $1.10

Nutrition Facts (Serving Size 1 cup) Calories 210, Fat 3g, Cholesterol 45mg, Sodium 1200mg, Fiber 6g, Protein 17g = 3 points

Whole Wheat Spaghetti- Serves 8, Cost per serving $0.25

Nutrition Facts (Serving Size 2 oz.) Calories 180, Fat 1.5g, Cholesterol 0mg, Sodium 0mg, Fiber 7g, Protein 0g = 2 points

2% Cheddar- Serves 16, Cost per serving $0.30

Nutrition Facts (Serving Size 0.5 oz.) Calories 30, Fat 2g, Cholesterol 5mg, Sodium 100mg, Fiber 0g, Protein 4.5g = 2 points

Chili Cheese Fries

Take out:
Deep fried, trans fatty fries are topped with not-so-lean chili & artery clogging cheese. I guess that's what makes it taste so good. LOL

Fake out:
Use 99% fat-free turkey chili & make with steak fries which are closer to real potatoes than french fries, especially when you bake them. I prefer low-fat cheese because it is much better tasting than fat-free & a much healthier option than real cheese. It is sometimes hard to find so another option is to make your own blend of cheese mixing with fat-free cheese. It will take 20 minutes until the fries are cooked so heat up your chili as you wait. When everything is cooked then top the fries with chili & grate your cheese on top. This is a protein packed low fat recipe that even the kids will love!

Nutrition totals per serving:
Calories 350, 8 Fat g, Fiber 8g, Protein 23.5g = 6 Points

Cost:
$1.79 per person. You could expect to pay $3.75 per person if you take out- save almost $2.00 per person.

Shopping List:



Chili- Cost $2.19, Serves 2, Cost per serving $1.10

Nutrition Facts (Serving Size 1 cup) Calories 210, Fat 3g, Cholesterol 45mg, Sodium 1200mg, Fiber 6g, Protein 17g = 3 points

Steak Fries- Cost $3.49, Serves 9 (approx 8 fries), Cost per serving $0.39 (most brands are similar)

Nutrition Facts (Serving Size 0.75 cup) Calories 110, Fat 3g, Cholesterol 0mg, Sodium 360mg, Fiber 2g, Protein 2g = 2 points

Tip Sometimes I double up on the fries (biggie size LOL)





2% Cheddar- Cost $3.49, Serves 16, Cost per serving $0.30

Nutrition Facts (Serving Size 0.5 oz.) Calories 30, Fat 2g, Cholesterol 5mg, Sodium 100mg, Fiber 0g, Protein 4.5g = 2 points