Eggs and Canadian Bacon in Pita Pockets
The best thing about eggs is no matter how you cook them, they are filled with nutrition that contains loads of protein. Serve them in whole wheat pita bread with some avocado and lean Canadian bacon for a satisfying and energy packed meal to start your day. Additional foods to add that will boost nutrients are onions, bell peppers, mushrooms and tomatoes. Recipe is below:
4 eggs, lightly beaten
3 ounces Canadian-style bacon, finely chopped
3 tablespoons water
2 tablespoons sliced green onion (1)
1/8 teaspoon salt
Nonstick cooking spray
4 whole wheat pita bread rounds, halved crosswise
½ cup shredded cheddar cheese (2 ounces)
1 avocado, halved, seeded, peeled, and sliced
Bottled hot pepper sauce (optional)
- In a medium bowl stir together eggs, Canadian-style bacon, the water, green onion, and salt.
- Lightly coat an unheated medium nonstick skillet with cooking spray. Heat over medium heat. Add egg mixture to skillet. Cook, without stirring, until mixture begins to set on the bottom and around edges. Using a spatula or a large spoon, lift and fold the partially cooked egg mixture so the uncooked portion flows underneath. Continue cooking about 2 minutes or until egg mixture is cooked through but is still glossy and moist. Immediately remove from heat.
- Fill pita halves with egg mixture; sprinkle with cheese. Add avocado slices. If desired, drizzle with hot pepper sauce.
Orzo-Chicken Salad with Avocado-Lime Dressing
Whole wheat orzo is the best way to go for this delicious veggie-chicken salad. The carbohydrate-rich food is known to increase serotonin levels making it perfect for a mid-workday bite to eat. Be sure to dress the salad with the avocado-lime dressing to receive the maximum amount of nutrients this salad has to offer. Recipe is below:
2/3 cup dried whole wheat or regular orzo pasta (3 ounces)
1 cup fresh or frozen whole kernel corn
2 cups shredded or chopped cooked chicken breast
1 cup grape tomatoes, halved
¼ cup snipped fresh cilantro
½ cup crumbled reduced-fat feta cheese (2 ounces)
1 small avocado, seeded, peeled, and cut up
1/3 cup cold water
½ teaspoon finely shredded lime peel
¼ cup lime juice
4 cloves garlic, minced
½ teaspoon crushed red pepper
¼ teaspoon salt
- In a medium saucepan cook orzo according to package directions, adding corn during the last 1 minute of cooking; drain. Rinse with cold water; drain well. Divide orzo evenly among four salad containers. Top evenly with chicken, tomatoes, and cilantro. Sprinkle with cheese. Cover and chill for 2 to 24 hours.
- For dressing, in a blender or food processor combine avocado, water, finely shredded lime peel, lime juice, garlic, crushed red pepper, and salt. Cover and blend until smooth. Divide dressing evenly among four small containers. Cover and chill for 2 to 24 hours.
- To serve, drizzle one dressing portion over one salad portion. Cover and shake to combine or toss with a fork to combine.
Salad with Horseradish-Crusted Steak and Citrus Vinaigrette
One serving of this salad contributes 3 mg of iron which is 17% of the daily value. An almost certain cause of fatigue is not getting enough iron on a regular basis. The steak is the biggest source of iron supplying 2 mg and the mixed green supply 1 mg. Because the salad is high in protein, it promotes the production of brain chemicals that boost alertness. Adding a whole grain roll to the side will help boost energy as well because studies show that fiber may fight fatigue. Below is the full recipe:
2 Tbsp finely chopped shallots
Peel of 1 orange
1/3 c freshly squeezed orange juice
3 Tbsp rice wine vinegar
2 tsp honey
2 tsp extra virgin olive oil
1 lb flank steak
1/4 tsp salt
1/4 tsp ground black pepper
2 Tbsp prepared horseradish
8 c mixed greens
2 oranges, peeled and sectioned
1/2 med red onion, thinly sliced
- Whisk shallots, orange peel and juice, vinegar, and honey in small bowl. Add oil and whisk until well blended. Season vinaigrette to taste with salt and pepper.
- Preheat broiler. Season steak with 1/4 teaspoon each salt and pepper. Place on broiler pan and broil 10 minutes, turning once, or until a meat thermometer inserted in center registers 140º to 145ºF (medium-rare). Remove from oven. Spread horseradish on top and place under broiler an additional minute. Let stand 10 minutes on cutting board. Thinly slice across grain.
- In large bowl, toss greens with 3 tablespoons of dressing. Arrange greens on 4 dinner plates. Arrange orange sections, onion, and sliced steak on top of greens. Drizzle salads with remaining dressing.