[2Bees]

Wave 1 Mushroom Omelet
2 eggs
2 tsp canola oil
1/2 mushrooms sliced
salt and pepper
Cook mushrooms in oil until tender,set aside
Whisk eggs ,s&p add to hot nonstick pan seasoned with 1 tsp oil
Stir gently with spatula til egg starts to set,spread mushrooms on top
cook another minute then fold egg over ,cover and let rise until egg sets up.
Calories 236 fat 19g 383 sodium

Yummy additions- 1/4 cup well dried frozen spinach or chopped tomato
Serve with your favorite 100 cal whole grain(4 grams of fiber)bread for a Sonoma breakfast.
And of course serve it on a 7inch breakfast plate.Portion control is key.

[2Bees]

Ingredients
* 4 skinless, boneless chicken breast halves
* 1/8 teaspoon(s) salt
* 1/8 teaspoon(s) freshly ground pepper
* 1 tablespoon(s) olive oil
* 1 can(s) (14 1/2-ounce) garlic and onion flavored diced tomatoes
* 1/2 cup(s) sliced roasted red pepper
* 2 teaspoon(s) pesto sauce
* 8 kalamata olives, pitted, slivered
* 1 teaspoon(s) capers
* 1/3 cup(s) slivered basil leaves

Directions

1. Pound chicken between sheets of waxed paper to 1/2 inch thick. Season on both sides with salt and pepper.
2. In large skillet, heat oil over medium-high heat. Cook chicken 3 to 4 minutes per side, until browned and cooked through. Remove from skillet to plate; cover to keep warm.
3. Add tomatoes, roasted red pepper, pesto, olives, and capers to skillet. Bring to a boil over medium heat; simmer 3 minutes or until thickened. Remove skillet from heat; stir in basil.

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[2Bees]

California Chicken Salad
This fresh salad will bring some pizzazz to your day. Apples and walnuts add a dash of sweetness to this tasty treat.

START TO FINISH: 35 minutes MAKES: 6 servings

1 pound cooked chicken breast, cubed
2 Granny Smith apples, cored and chopped
1 cup chopped celery (2 stalks)
1/2 cup chopped green onions
2 tablespoons chopped fresh flat-leaf parsley
1/4 cup light dairy sour cream
1/4 cup red wine vinegar
3 tablespoons mayonnaise or salad dressing
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1/4 cup chopped walnuts, toasted
6 cups torn mixed salad greens

In a large bowl combine chicken, apples, celery, green onions, and parsley. Stir in sour cream, red wine vinegar, mayonnaise, kosher salt, and pepper. Stir walnuts into chicken mixture. Divide greens among 6 serving plates; top with chicken mixture.

Nutrition Facts per serving: 258 cal., 12 g total fat (2 g sat. fat), 70 mg chol., 288 mg sodium, 11 g carbo., 3 g fiber, 26 g pro.

[2Bees]

Sautéed Broccoli, Roasted Peppers, and Goat Cheese
Tender broccoli and sweet bell peppers create a winning combination in this simple sauté!

START TO FINISH: 30 minutes MAKES: 4 servings

2 tablespoons extra-virgin olive oil
4 cups broccoli florets
2 cloves garlic, thinly sliced
1 cup bottled roasted red bell peppers, drained and chopped
1/4 cup chopped, pitted kalamata olives
2 tablespoons chopped fresh flat-leaf parsley
1 green onion, thinly sliced
1 tablespoon chopped fresh marjoram or 1 teaspoon dried marjoram, crushed
1 tablespoon lemon juice
1/4 teaspoon kosher salt
1/8 teaspoon freshly ground black pepper
2 ounces goat cheese, crumbled

1. In a large skillet, heat oil over medium heat. Add broccoli and garlic and cook for 5 to 8 minutes or until broccoli is crisp-tender. Stir in roasted bell peppers, olives, parsley, green onion, marjoram, lemon juice, kosher salt, and black pepper. Heat through. Transfer mixture to 4 serving plates or a platter; sprinkle with goat cheese.

Nutrition Facts per serving: 167 cal., 12 g total fat (4 g sat. fat), 11 mg chol., 299 mg sodium, 11 g carbo., 4 g fiber, 6 g pro.

I got this from the free newsletter sent out by Sonoma.

[Hyacinth]

I made this fried rice recipe I found on mediterrasian.com ...

Simple Fried Rice

1 tablespoon oyster sauce
1 tablespoon soy sauce
2 teaspoons sesame oil
2 tablespoons canola or peanut oil
1 small onion—finely chopped
¼ red pepper (capsicum)—-finely diced
1 slice ham—chopped into small pieces
1 clove garlic—finely chopped
2 cups cold cooked rice (preferably left to cool in the fridge overnight)
¼ cup frozen peas—defrosted


MIX together the oyster sauce, soy sauce and sesame oil in a bowl. HEAT a wok or large frying pan over a high temperature then add the oil. ADD the onion and red pepper and stir-fry for 2 minutes. ADD the ham and garlic and stir-fry for 1 minute. ADD the rice and stir-fry for another minute, tossing to separate the grains and combine well. ADD the peas and sauce mixture and stir-fry for 2 minutes.

(I modified by adding turkey meat instead of ham, skipped the oyster sauce as I didn't have any, and I added more veggies - diced carrots, celery). I also prefer to make it with brown rice.