1 pound bacon
1 C. flour
1 C. brown sugar
1 tsp. pepper
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Mix together brown sugar, flour, and pepper in a large Zip-loc bag. Add bacon and shake it up to bread the bacon. Bake on a cookie sheet at 350 for about 15-20 minutes, more if you like it crispy!
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1/4 C. tahini
1/4 C. shoyu
1 tsp. black pepper (or to taste)
1 tsp. salt
2 tsp. garlic powder — or to taste
2 pounds firm tofu (drained dried and coarsely crumbled)
2 tsp. olive oil
2/3 C. sliced fresh mushrooms
2/3 C. diced tomato
2/3 C. chopped green onions
Toasted sesame seeds for garnish
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Combine tahini, shoyu, pepper, salt and garlic powder. Add to crumbled tofu, being careful not to crumble tofu too fine. Heat 12-inch non-stick, or well-greased, skillet over medium heat. Add oil and sauté mushrooms until cooked, about 5 minutes. Add tomatoes and green onions and cook for 1 minute. Add tofu mixture and cook, scrambling occasionally, until some of it begins to brown a little. Garnish with toasted sesame seeds.
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1 bagel
1/2 apple – sliced
1 tsp. butter
2 thin slices of cheddar cheese (American works too)
1 tsp. sugar
1 tsp. cinnamon
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Preheat oven to 400 degrees. Combine cinnamon and sugar together. Split bagel in half and lightly toast in oven or toaster. Spread a little butter on each half. Top each bagel with apple slices and a sprinkle with cinnamon-sugar. Place cheese slices on top and broil until cheese is bubbly.
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1/3 brick silken tofu
8 oz soy milk
1 frozen banana
1/4 C. pineapple (fresh or canned)
1/4 tsp. coconut extract
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Place all ingredients in a blender and blend until smooth.
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1 Leek, white & light parts only, diced & divided
2 Cups Sliced Crimini Mushrooms, divided
2/3 Cups All Purpose Flour
1/3 Cup Whole Wheat Flour
1 Tablespoon Baking Powder
1/4 teaspoon Salt
1 Cup Unsweetened Soy Milk
1/3 Cup Cooked Wild Rice
2 Tablespoons Safflower Oil, plus more for frying
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Finely dice the leeks and slice the mushrooms. In a lightly oiled, large frying pan, sauté the leeks until softened. Roughly chopped 1/2 cup of the mushrooms then add to the leeks. In a large bowl, combine the flours, baking powder and salt. To it, add the wild rice and 1/3 of a cup of the mushroom leek mixture stirring to coat with the flour. Add the milk and oil just mixing until everything is just wet and combined. In a clean, hot frying pan, add a small amount of oil. Drop heaping tablespoonfuls of the pancake mixture into the frying pan and cook over a medium-high heat. Once the edges are firm and golden and the batter starts to bubble, flip each pancake to cook the other side until golden. Serve hot with a spoonful of the remaining mushroom leek mixture.
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1 1/4 cups diced Idaho potato
Kosher salt
1 1/2 tablespoons butter
1 cup diced white onion
1/2 cup diced celery
Freshly ground black pepper
1/2 teaspoon finely chopped fresh rosemary
1/2 teaspoon finely chopped fresh parsley
10 ounces cooked prime rib or other leftover meat (short ribs, flank steak, fillet, pork roast, roasted chicken or turkey), cut into 1/2-inch to 3/4-inch dice
1/4 cup ketchup
1/4 teaspoon Tabasco
1 tablespoon vegetable oil, or as needed
2 large eggs
1 teaspoon finely sliced chives.
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Preheat oven to 450 degrees. Place diced potato and a pinch of salt in a small saucepan. Cover with water, place over medium heat, and simmer until just tender. Drain and rinse under cold water; set aside. Meanwhile, melt butter in a sauté pan over medium heat. Add onion, celery, and salt and pepper to taste. Sauté until tender. Add rosemary and parsley, remove from heat, and set aside. Place diced potatoes in a large bowl; roughly mash about half the potatoes with a fork or back of a spoon. (If you have leftover mashed potatoes available, you could use 1/4 cup here and reduce diced potatoes to 1 cup.) Add onion mixture, meat, ketchup and Tabasco. Place an 8-inch nonstick sauté pan over medium heat. Coat bottom with 1 tablespoon oil and add meat mixture, patting top and edges to make a compact patty. Allow to cook until browned underneath, 1 to 2 minutes, then transfer pan to oven to cook for an additional 10 to 15 minutes. Meanwhile, place another small skillet over medium heat. Fry or poach eggs as desired; remove from heat and keep warm. To serve, invert hash onto a warmed serving platter. Top with fried or poached eggs, and garnish with chives. Serve immediately.
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2 kiwis, finely diced (about 3/4 cup)**
2 cups all-purpose flour (or half AP and half whole wheat)
3/4 cup granulated sugar
1 1/2 teaspoons baking powder
1/2 teaspoon baking soda
1 teaspoon salt
2/3 cup light coconut milk
4 tablespoons butter, melted
1 large egg and 2 egg whites, lightly beaten
1 teaspoon orange zest
3 tablespoons orange blossom honey
2 teaspoons pure vanilla extract
1/4 cup toasted sweetened shredded coconut
3 tablespoons sweetened shredded coconut
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Place rack in center of oven and preheat to 375 degrees F. Spray a 12 mold regular size muffin pan with cooking spray. Peel kiwis. Dice and set aside. In a large bowl, combine flour, sugar, baking powder, baking soda, and salt. In a separate bowl, whisk together coconut milk, melted butter, and eggs. Add the orange zest, honey, and vanilla extract, and whisk until just combined. Add to the flour mixture, and stir quickly until well combined. Fold in the kiwis and toasted coconut. Spoon the batter evenly into the 12 molds. Sprinkle the tops of the muffins with 3 tablespoons shredded coconut. Bake for 18-20 minutes, or until the tops are golden and a cake tester inserted into the center of a muffin comes out clean. Transfer the pan to a rack to cool for 5 minutes before removing each muffin and placing on a wire rack to cool. ** Use kiwis that are ripe yet still somewhat firm. If they’re squishy, then they’ll be too watery in the muffins. Also avoid adding more than 3/4 cup as it could make the batter too wet.
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6 slices of bacon
2 Tbsp maple syrup, preferably Grade A dark or Grade B (Light and Medium are too flavorless in my opinion)
2 tsp of Dijon mustard
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Preheat the oven to 400 degrees F. Lay the bacon on a baking rack on top of a tray. Bake in the oven for 5 – 6 minutes. Then rotate the pan 180 degrees and continue to roast for another 3 – 4 minutes for thin slices, 6 – 8 minutes for thicker slices. You’ll want to keep an eye on it when it starts to crisp and brown. Depending on how crisp you like your bacon, you’ll want to take it 2 minutes before your preferred crispness to glaze it then return it to the oven. In a small bowl, mix together the maple syrup and Dijon. Use a brush or spoon to generously glaze the bacon. Return the bacon to the oven and bacon another 1 – 2 minutes, to desired crispness.  Stove top Method: You can also cook the bacon on the stove top, which is what I did for the bacon you see in the photo (that’s why there’s that little curly thingie on the bacon) since we were really craving the bacon. Cook the bacon in a skillet over medium heat. Low heat will evenly render the fat but will take too long, whereas high heat will unevenly cook the bacon and burn it in spots. Medium heat is a happy middle ground. If you use a cast iron skillet, you can season the pan while you cook your bacon. While you’re cooking the bacon, preheat the oven. You can use a toaster oven if you’re making just a few strips. Stop cooking it a minute or two before it’s cooked to your preferred crispness. In a small bowl mix together the maple syrup and Dijon. Use a brush or spoon to glaze the bacon. Then bake in the oven until it is cooked to your preference.
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1 loaf (1 lb.) crusty, Italian-style bread, cut into 1-inch cubes
4 ounces thick-sliced prosciutto or ham, diced
1/4 cup chopped canned roasted red peppers
1/4 cup thinly sliced green onions
1/2 cup grated parmesan cheese
1 can (14 1/2 oz.) chopped tomatoes
1/4 cup pitted black olives, coarsely chopped
1/2 cup shredded mozzarella cheese
6 large eggs
3 cups milk
2 teaspoons dried Italian seasoning blend
1/2 teaspoon salt
1/2 teaspoon pepper
1/4 cup chopped parsley
2 tablespoons drained capers
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Spread half the bread cubes level in a lightly oiled 9- by 13-inch baking dish. Top evenly with prosciutto, peppers, green onions, and parmesan cheese. Spread remaining bread cubes level on top, followed by tomatoes, olives, and mozzarella. In a bowl, whisk eggs, milk, Italian seasoning, salt, and pepper to blend. Pour over layered ingredients. Cover and chill at least 1 hour or up to one day. Bake in a 325° regular or convection oven until center of strata is set and top is lightly browned, 40 to 50 minutes. Sprinkle evenly with parsley and capers. Let stand 10 minutes, then cut into squares. Serve warm or at room temperature.
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1 package (2 1/4 teaspoons) active dry yeast
About 1 teaspoon salt
About 1/4 cup olive oil
3 1/2 to 3 3/4 cups all-purpose flour
8 ounces thick-cut bacon, chopped
About 1/4 cup yellow cornmeal
1 1/3 cups shredded parmesan or manchego cheese
12 large eggs
Pepper
1 tablespoon red wine vinegar
3 ounces baby spinach (about 2 cups), rinsed and crisped
3 ounces frisée lettuce leaves (about 2 cups), rinsed and crisped
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In a large bowl, sprinkle yeast over 1 1/2 cups warm (110°) water. Let stand until yeast is softened, about 5 minutes. Stir in 1 teaspoon salt and 1 tablespoon olive oil. Gradually stir or, with an electric mixer on low speed, beat in 3 1/2 cups flour until mixture forms a soft dough. If using a dough hook, beat on high speed until dough no longer feels sticky and pulls cleanly from bowl, 5 to 7 minutes. If dough is still sticky, beat in more flour, 1 tablespoon at a time. If kneading by hand, scrape dough onto a lightly floured board. Knead until smooth, springy, and no longer sticky, 15 to 20 minutes; add flour as required to prevent sticking. Place dough in an oiled bowl; turn dough over to coat top. Cover dough with plastic wrap and let rise in a warm place until doubled, 35 to 45 minutes. Punch dough down, cover, and chill up to 8 hours (see notes). Meanwhile, in a 10- to 12-inch frying pan over medium-high heat, stir bacon until browned and crisp, about 5 minutes. Transfer to paper towels to drain. Reserve 1 tablespoon bacon drippings to dress greens, if desired. At least 2 hours before serving, remove dough from refrigerator and let stand at room temperature for 45 minutes (see notes). Scrape onto a lightly floured board and press gently to expel air. Divide dough into four pieces. Cover with plastic wrap and let rest 10 minutes. Roll or gently stretch one piece at a time into a 13- by 7-inch oval about 1/16 inch thick. Place each on an oiled and cornmeal-dusted 12- by 15-inch rimless baking sheet; if necessary, stretch dough to reshape. Brush each oval with about 1/2 tablespoon olive oil and sprinkle with about 1/3 cup cheese. Arrange a quarter of the cooked bacon evenly over each. Bake flatbreads two at a time in a 450° oven for 10 minutes. Remove from oven and crack 3 eggs onto each oval (for firm-cooked eggs, crack eggs onto flatbread 5 minutes into baking). Sprinkle lightly with salt and pepper. Return flatbreads to oven, switching pan positions, and bake until crust is well browned, 5 to 8 minutes longer. Meanwhile, in a large bowl, mix 1 tablespoon olive oil or reserved bacon drippings and the vinegar. Add spinach and frisée and mix to coat. Slide each flatbread onto a cutting board or plate. Mound dressed greens equally on top. Cut each oval in half lengthwise, then crosswise into eight slices. Add salt and pepper to taste.
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 4 plain croissants
 1 T. butter
 2 cups sliced fresh mushrooms
 1/4 cup sliced green onions
 2 cups diced red peppers (opt)
4 eggs
 1 cup milk
 1 cup shredded Swiss cheese
 1 cup shredded mozzarella cheese
 1/4 cup parmesan cheese
2 cups diced ham (opt)
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Split croissants in half and place bottoms cut side up in one layer in a rectangular casserole. Melt butter in a fry pan. Sauté red peppers (if desired), mushrooms and green onion until tender and liquid has evaporated. Set aside. Beat together eggs and milk. Pour half over croissants, layer mushroom mixture, ham (if using) and cheeses on top, then pour over remaining liquid. Position croissant tops over the bottoms, cut side down. Let stand overnight in the refrigerator. Bake at 350*F for 25 to 30 minutes or until set. Cover with foil if browns too quickly.
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4 medium cooking apples
1/3 C. real butter
1/2 C. sugar
2 T. cornstarch
1 and 1/2 C. water
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Peel, core and slice apples. Make a sauce by melting the butter in a 10 inch skillet over medium heat; stir in sugar and cornstarch. Mix well and add the remaining ingredients. Add apples to the sauce cover and cook over medium heat until tender. Occasionally spoon the sauce over the apples as they cook.
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1 pound pork tenderloin, cut into 1″ chunks
1/2 apple, cut into 1″ chunks
3/4 tsp. poultry seasoning
1/2 tsp. paprika
1/2 tsp. salt
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In the bowl of a food processor fitted with a metal blade, combine the pork, apple, poultry seasoning, paprika, and salt. Process for about 1 minute, or until finely chopped. With clean hands, shape the mixture into 24 patties. Coat the tops lightly with vegetable oil spray. Heat a nonstick skillet over medium-high heat. Place the patties, sprayed side down, in the pan. Cook for about 5 minutes, turning as needed, or until browned and no pink remains. (Check by cutting a patty in half.) Reduce the heat if the patties are browning too quickly.
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Yield: 8 servings
Calories: 73
Fat: 2g
Fiber: 0g
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4 eggs
2 egg whites
1/2 tsp. salt-free seasoning blend
1 tsp. olive oil
2 slices (2 ounces) canadian bacon, cubed
1 C. packed baby spinach leaves, chopped
1/2 C. grape or cherry tomatoes, chopped
ground black pepper
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In a bowl, combine the eggs, egg whites, and seasoning blend. Beat with a fork until smooth. Heat the oil in a nonstick skillet over medium heat. Add the bacon, spinach, and tomatoes. Cook, stirring, for about 2 minutes, or until the spinach is wilted. Add the egg mixture. Cook, stirring, for about 2 minutes, or until the eggs are set. Season with pepper, if desired.
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Yield: 4 servings
Calories: 120
Fat: 7g
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1 tsp. olive oil, preferably extra virgin
3/4 C. chopped red bell pepper
3/4 C. chopped green bell pepper
3/4 C. (3 ounces) shredded reduced-fat Monterey jack cheese
2 T. chopped fresh basil
5 eggs, lightly beaten
2 egg whites, lightly beaten
1/4 tsp. salt
Ground black pepper
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Preheat the oven to 375°F. Coat a 9″ ovenproof skillet with vegetable oil spray. Place over medium-high heat. Add the oil. Heat for 30 seconds. Add the bell peppers. Cook, stirring occasionally, for about 5 minutes, or until just soft. Sprinkle the cheese and basil into the pan. Add the eggs, egg whites, salt, and pepper. Bake for about 30 minutes, or until the eggs are set. Let stand to cool slightly. Cut into wedges.
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Yield: 4 servings
Calories: 180
Fat: 12g
Fiber: 1g
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2 1/4 C. whole grain or wheat pastry flour
4 tsp. baking powder
1/4 C. ground flaxseed
1/2 tsp. salt
2/3 C. fresh blueberries
2/3 C. fresh raspberries
1 C. 2% milk
2 eggs
2/3 C. sugar
1/3 C. canola oil
1 tsp. almond extract
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Preheat the oven to 400ºF. Line a 12-C. muffin pan with paper liners. In a large bowl, combine the flour, baking powder, flaxseed, and salt. Whisk to mix. Add the berries and stir to coat. In another bowl, combine the milk, eggs, sugar, oil, and almond extract. With a fork, beat until smooth. Pour the egg mixture into the berry mixture and gently mix with a fork to moisten the dry ingredients. Don’t over mix (a few lumps in the batter are normal). Dollop the batter into the prepared muffin C.. Bake for 20 to 24 minutes, or until a wooden pick inserted into the center of a muffin comes out clean. Let stand for 5 minutes on a rack before serving.
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Yield: 12 servings
Calories: 210
Fat: 9g
Fiber: 3g
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1 1/4 C. oat bran
1/2 C. whole wheat flour, preferably white whole wheat
1/3 C. brown sugar
2 tsp. baking powder
1 tsp. pumpkin pie spice
1/8 tsp. salt
1 egg
1 C. canned pumpkin
1/2 C. fat-free milk
2 T. canola oil
1/4 C. chopped walnuts
1/4 C. dried cranberries
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Preheat the oven to 375°F. Lightly coat a 9″ x 5″ nonstick loaf pan with vegetable oil spray. In a mixing bowl, combine the oat bran, flour, sugar, baking powder, spice, and salt. Stir with a fork to mix. In another bowl, beat the egg with a fork until smooth. Add the pumpkin, milk, and oil. Stir to mix. Add to the dry ingredients. Stir just until no dry remains. Add the walnuts and cranberries. Stir to mix. Transfer to the pan. Bake for about 30 minutes, or until a tester inserted into the center comes out clean. Remove from the oven and let cool for 10 minutes before turning out onto a rack. Let cool. Cut into 18 slices.
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Yield: 18 servings
Calories: 84
Fat: 4g
Fiber: 2g
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2 cans (12 ounces each) evaporated fat-free milk
3 T. raisins
1 T. ground flaxseed
1/2 tsp. cinnamon
1 egg
2 tsp. vanilla extract
1/2 C. regular brown rice
8 tsp. brown sugar or honey
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Preheat the oven to 325°F. Lightly coat an 8″ x 8″ baking dish with canola oil spray. Heat the milk in a small saucepan for about 3 minutes, or until hot but not boiling. In a spice grinder or small food processor fitted with a metal blade, combine the raisins, flaxseed, and cinnamon. Process for about 2 minutes, or until the raisins are finely chopped. Place in the baking dish. In a mixing bowl, beat the egg with a fork. Add about 1/2 C. of the milk, beating constantly, to warm the egg. Add the remaining milk and the vanilla. Stir to mix. Pour into the baking dish. Add the rice. Stir with a fork. Cover with aluminum foil. Bake for 1 hour and 15 minutes. Turn off the heat. Let stand in the oven for 30 minutes. Serve right away or cool to room temperature before refrigerating. Serve cold or warm garnished with 1 tsp. brown sugar or honey.
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Yield: 8 servings
Calories: 160
Fat: 2g
Fiber: 1g
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2 medium yukon gold potatoes (about 12 ounces)Â
1 large turnip (about 8 ounces)Â
1 tablespoon canola oilÂ
2 slices (2 ounces) canadian bacon, cut into small cubesÂ
1/3 cup sliced scallionsÂ
2 tablespoons finely chopped parsleyÂ
1/8 teaspoon saltÂ
Ground black pepperÂ
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Pierce the potatoes and turnips several times with a small sharp knife. Place on a microwaveable dish. Cover with waxed paper. Microwave on high power, rotating once, for about 6 minutes, or until tender when pierced with a knife. Let stand until cool enough to touch. Peel the turnips. Chop the turnips and potatoes into small pieces. Heat the oil in a nonstick skillet over medium-high heat. Add the potatoes, turnips, bacon, and scallions. Cook, tossing, for about 1 minute, or until the scallions soften. Cover and cook for 2 minutes, or until starting to brown on the bottom. Flip the mixture with a spatula. Press it down. Cover and cook, flipping the mixture and scraping the pan bottom occasionally, for about 6 minutes, or until the vegetables are browned on the outside and soft in the center. Reduce the heat if the mixture is browning too quickly. Add the parsley, salt, and pepper to taste just before serving.
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Yield:Â 4 servings
Calories: 139
Fat: 5g
Fiber: 3g
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1 cup stone-ground cornmealÂ
1/2 cup whole wheat pastry flourÂ
2 tablespoons finely chopped toasted walnutsÂ
2 tablespoons brown sugarÂ
1 1/2 teaspoons baking powderÂ
1/2 teaspoon baking sodaÂ
2 eggs, separatedÂ
pinch of saltÂ
1 1/2 cups reduced-fat buttermilkÂ
10 teaspoons cream cheeseÂ
10 teaspoons maple syrupÂ
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Lightly coat the top and bottom of a waffle iron, preferably nonstick, with vegetable oil spray and preheat. In a mixing bowl, combine the cornmeal, flour, walnuts, sugar, baking powder, and baking soda. Stir with a fork to mix. In the bowl of an electric mixer, combine the egg whites and salt. Beat on medium speed for about 1 minute, or until foamy. Increase the speed to high. Beat for about 2 minutes, or until peaks form. In a small bowl, whisk the buttermilk with the egg yolks. Add to the reserved dry ingredients. Mix just until combined (don’t over mix). Fold in the beaten whites. Ladle some of the batter onto the waffle iron so it spreads to within 1″ of all sides. Cook according to the manufacturer’s directions, until crisp. Remove the waffles. Recoat the iron with vegetable oil spray. Continue until all the waffles are cooked. Top each waffle with 1 teaspoon cream cheese and drizzle with 1 teaspoon maple syrup.
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Yield: 10 servings
Calories: 146
Fat: 5g
Fiber: 2g
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1 1/2 tablespoons honeyÂ
1 tablespoon waterÂ
2 teaspoons cornstarchÂ
1 1/2 cups fresh strawberries, sliced, or frozen strawberries, thawed and slicedÂ
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1 cup buckwheat flourÂ
1 tablespoon sugarÂ
1 teaspoon baking powderÂ
1 teaspoon baking sodaÂ
1/4 teaspoon ground cinnamonÂ
pinch of saltÂ
1 eggÂ
3/4 cup reduced-fat buttermilkÂ
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To prepare the strawberries: In a saucepan, combine the honey, water, and cornstarch. Mix until blended. Add the strawberries. Cook over medium heat, stirring gently, for about 4 minutes, or until the mixture bubbles. Remove from the heat. Cover to keep warm. To prepare the pancakes: Coat a nonstick griddle with vegetable oil spray and preheat over medium-high heat. Meanwhile, in a mixing bowl, combine the flour, sugar, baking powder, baking soda, cinnamon, and salt. Stir with a fork to combine. In another bowl, beat the egg with a fork until smooth. Add the buttermilk. Beat to blend. Add to the dry ingredients. Stir just until combined (don’t over mix). Ladle the batter in 1/4-cup dollops onto the hot griddle. (The batter is sticky, so some of it will stick to the ladle.) Cook for about 2 minutes, or until browned on the bottom. Flip and cook for 1 to 2 minutes, or until cooked through. Continue, adjusting the heat higher or lower as needed and coating the griddle with vegetable oil spray, until all the pancakes are cooked. Top with the reserved strawberries.
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Yield: 8 servings
Calories: 93
Fat: 1g
Fiber: 3g
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1 eggÂ
1/4 cup fat-free milkÂ
1/4 teaspoon ground cinnamonÂ
1 slice (1 ounce) whole grain breadÂ
1 teaspoon trans-fat free spreadÂ
1/4 cup sliced strawberriesÂ
1/4 cup sliced bananaÂ
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In a shallow bowl, beat the egg with the milk and cinnamon. Dip both sides of the bread in the milk mixture. 2. Melt the spread in a nonstick skillet over medium heat. Place the bread in the pan. Cook for about 2 to 3 minutes per side, or until golden and cooked through. Cut in half diagonally. Place half on a plate. Top with half of the strawberries and bananas. Cover with the other toast half and the remaining strawberries and bananas.
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Yield: 1 serving
Calories: 250
Fat: 10g
Fiber: 4g
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1 whole grain English muffinÂ
1/4 cup 1% dry-curd cottage cheeseÂ
Ground cinnamonÂ
6 apple slices (about 1 1/2 ounces)Â
1 teaspoon maple syrupÂ
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Split the muffin and place on a broiler pan or sheet of heavy-duty aluminum foil. Spread the cottage cheese evenly over the muffin halves. Sprinkle to taste with cinnamon. Cover with the apple slices in a single layer. Drizzle 1/2 teaspoon syrup over the apples on each half. Broil 6″ from the heat source for about 2 minutes, or until the apples start to sizzle. Serve right away.
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Yield: 2 servings
Calories: 110
Fat; 1g
Fiber: 3g
3 tablespoons waterÂ
1 bag green teaÂ
2 teaspoons honeyÂ
1 1/2 cups frozen blueberriesÂ
1/2 medium bananaÂ
3/4 cup calcium-fortified light vanilla soymilkÂ
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In a small glass measuring cup or bowl, microwave water on high until steaming hot. Add the tea bag and allow to brew for 3 minutes. Remove the tea bag. Stir the honey into the tea until it dissolves. 2. In a blender with ice-crushing ability, combine the berries, banana, and soymilk. 3. Add the tea to the blender. Blend ingredients on ice crush or the highest setting until smooth. (Some blenders may require additional water to process the mixture.) Pour the smoothie into tall glasses and serve.
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Yield: 2 servings
Calories: 150
Fat: 2g
Fiber: 4g
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1 navel orangeÂ
1/3 cup canned crushed pineapple with juiceÂ
6 dried plums, cut into sliversÂ
1/4 teaspoon almond extractÂ
2 tablespoons slivered almondsÂ
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Peel the orange and separate into sections. Cut the sections into small pieces. Transfer to a bowl. Add the pineapple, plums, and extract. Sprinkle the almonds on each serving.
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Yield: 3 servings
Calories: 95
Fat: 2g
Fiber: 3g
8 oz fat free vanilla yogurtÂ
2 tbsp quick cooking oatsÂ
2 tbsp chopped walnutsÂ
1/4 C blueberriesÂ
1/4 C raspberriesÂ
1/2 sm cantaloupe, seeds removedÂ
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In medium bowl, combine yogurt and oats, mixing well. Fold in walnuts and then gently fold in blueberries and raspberries. Scoop mixture into melon and serve.
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Yield: 2 servings
Calories: 226
Fat: 6g
Fiber: 4g
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12 oz lean Italian turkey sausage, casings removed
1 medium onion, chopped (1/2 cup)
1 medium red bell pepper, chopped (1 cup)
2 cloves garlic, finely chopped
1 box (9 oz) Green Giant® frozen chopped spinach, thawed, drained
4 cups frozen shredded hash brown potatoes (from 30-oz bag), thawed
2 cups reduced-fat Italian cheese blend (8 oz)
2 tablespoons grated Parmesan cheeseÂ
12 eggs
3/4 cup fat-free (skim) milk
1 teaspoon dried basil leaves
1/2 teaspoon salt
1/2 teaspoon pepper
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Spray 13×9-inch (3-quart) glass baking dish with cooking spray.  In 12-inch nonstick skillet, cook sausage over medium heat 5 to 7 minutes, stirring occasionally and breaking up sausage with spoon, until no longer pink; drain if necessary. Add onion and bell pepper; cook 3 minutes, stirring occasionally. Add garlic; cook and stir 1 to 2 minutes longer or until vegetables are crisp-tender. Stir in spinach.  In baking dish, mix cooked sausage mixture, potatoes and cheeses. In medium bowl, beat eggs, milk, basil, salt and pepper until blended. Pour over mixture in baking dish. Cover; refrigerate 8 hours or overnight but no longer than 24 hours.  Heat oven to 350°F. Bake covered 1 hour. Uncover; bake 15 to 20 minutes longer or until center is set. Let stand 5 to 10 minutes before serving.
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Yield: 12 servings
Calories: 280
Fat: 12g
Fiber: 3g
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1/4 cup sugar
2 teaspoons ground cinnamon
2 cans (16.3 oz each) Pillsbury® Grands!® Homestyle refrigerated reduced-fat buttermilk biscuits
1/2 cup chopped pecans or walnuts
3/4 cup fat-free caramel topping
2 teaspoons vanilla
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Heat oven to 350°F. Spray 12-cup fluted tube cake pan with cooking spray. In 1-gallon resealable food-storage plastic bag, mix sugar and cinnamon. Separate both cans of dough into 16 biscuits. Cut each biscuit into quarters. Add biscuit pieces to sugar mixture. Seal bag; shake to coat. Layer biscuit pieces and pecans in pan.  In small bowl, mix caramel topping and vanilla. Pour over biscuit pieces. Bake 40 to 45 minutes or until golden brown and no longer doughy in center. Cool in pan 10 minutes. Invert onto serving plate. Serve warm.
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Yield: 16 servings
Calories: 250
Fat: 8g
Fiber: 1g
1 C. unbleached flour
1/2 C. oat bran
2 tsp. baking powder
3/4 C. nonfat buttermilk
1/2 C. reduced-fat Cheddar cheese
2 oz. ham (97% lean), finely chopped
Combine the dry ingredients in a medium bowl. Add the buttermilk and stir to mix well. Fold in the cheese and ham. Coat a 9-inch pan with nonstick cooking spray. Drop heaping T. of the batter onto the pan, spacing the biscuits 1 inch apart. Bake at 400F for 20 minutes, or until lightly browned.
Yield: 8 servings
Calories: 98
Fat: .9g
Fiber: 1.4g
1-3/4 C. whole wheat flour
3/4 C. oat bran
1/3 C. sugar
1 T. baking powder
1 can (11 oz) mandarin orange segments in light syrup, undrained
2 egg whites
1 tsp. vanilla (or almond) extract
1/2 C. + 2 T. fresh or frozen blueberries
Combine dry ingredients and stir to mix well. Crush the orange segments slightly and add oranges with juice, egg whites and vanilla extract to the flour mixture and stir just until the dry ingredients are moistened. Fold in blueberries. Coat muffin tins with paper liners or cooking spray and fill 3/4 full with the batter. Bake at 350F for 15-18 minutes, or just until a wooden toothpick inserted in the center of a muffin comes out clean. Remove the muffin tin from the oven and allow it to sit for 5 minutes before removing muffins. Serve warm or room temperature.
Yield: 12 servings
Calories: 113
Fat: .7g
Fiber: 3.9g
Waffles:
2 T. flaxseed
1 C. all-purpose flour
1/2 C. whole-wheat flour
1/4 C. toasted wheat germ
2 T. sugar
1 1/2 tsp. baking powder
1/2 tsp. salt
1 1/2 C. fat-free milk
3/4 C. egg substitute
1 1/2 T. canola oil
1 tsp. vanilla extract
Cooking spray
Syrup:
1 1/2 C. frozen blueberries
1 1/2 C. frozen unsweetened raspberries
1/2 C. maple syrup
1/4 tsp. ground cinnamon
To prepare waffles, place flaxseed in a clean coffee grinder or blender; process until ground to measure 1/4 C. flaxseed meal. Set the flaxseed meal aside. Lightly spoon flours into dry measuring C.; level with a knife. Combine the flaxseed meal, flours, wheat germ, sugar, baking powder, and salt in a large bowl; make a well in center of mixture. Combine milk, egg substitute, oil, and vanilla; add to flour mixture, stirring just until moist. Coat a waffle iron with cooking spray; preheat. Spoon about 1/4 C. of batter per 4-inch waffle onto the hot waffle iron, spreading batter to edges. Cook 5 to 6 minutes or until steaming stops; repeat procedure with remaining batter. To prepare syrup, combine berries, maple syrup, and ground cinnamon in a saucepan. Cook over medium heat until thoroughly heated. Serve warm over waffles. Freeze leftover waffles individually on a cookie sheet and then transfer to a zip-top freezer bag for storage. To reheat, place frozen waffles in toaster.
Yield: 6 servings
Serving size: 2 waffles and 1/3 C. syrup
Calories: 332
Fat: 6.6g
Fiber: 6.5g
2 C. cooked long-grain brown rice
Butter-flavored cooking spray
1/4 C. sugar
2 oz. tub-style light cream cheese (about 1/2 C.)
1/4 C. 2% reduced-fat milk
1/4 C. evaporated skim milk
1/4 tsp. vanilla extract
Dash of salt
1 large egg
Cider-Rhubarb Sauce
Preheat oven to 350�. Spoon 1/2 C. rice into each of 4 (4-oz.) ramekins coated with cooking spray. Combine sugar and cream cheese in a medium bowl; beat at medium speed of mixer until smooth. Add milks, vanilla, salt, and egg; beat well. Divide mixture evenly among prepared ramekins. Place ramekins in a 13 x 9-inch baking dish; add hot water to dish to a depth of 1 inch. Bake at 350� for 40 minutes or until set. Remove ramekins from dish. Drizzle each with 1 T. sauce.
Yield: 4 servings
Calories: 251
Fat: 4.3g
Fiber: 0.6g
Syrup:
2 C. apple cider
Compote:
2 C. water
1/4 C. packed brown sugar
1/2 tsp. ground cinnamon
1 (7-oz.) package dried mixed fruit bits
Oatmeal:
3 C. water
1 C. fat-free milk
1/4 C. packed brown sugar
1/2 tsp. ground cinnamon
1/4 tsp. salt
1 1/2 C. steel-cut (Irish) oats
Cooking spray
1/4 C. butter, divided
To prepare syrup, bring cider to a boil in a small saucepan over medium-high heat. Cook until reduced to 1/3 C. (about 20 minutes); set aside. To prepare compote, combine 2 C. water, 1/4 C. sugar, 1/2 tsp. cinnamon, and dried fruit in a medium saucepan; bring to a boil. Reduce heat, and simmer 20 minutes or until thick. To prepare oatmeal, combine 3 C. water, 1 C. milk, 1/4 C. brown sugar, 1/2 tsp. cinnamon, and salt in a large saucepan. Bring to a boil over medium-high heat; stir in oats. Reduce heat, and simmer 20 minutes or until thick, stirring occasionally. Spoon oatmeal into an 11 x 7-inch baking dish coated with cooking spray; cool to room temperature. Cover and chill at least 1 hour or until set. Using a sharp knife, cut oatmeal into 8 equal rectangles; cut each rectangle in half diagonally to form 16 triangles. Melt 2 T. butter in a large nonstick skillet over medium heat. Add 8 oatmeal triangles; cook 3 minutes on each side or until golden brown. Remove from pan; keep warm. Repeat procedure with remaining 2 T. butter and oatmeal triangles. Place 2 oatmeal triangles on each of 8 plates, and top each serving with 3 1/2 T. fruit compote and about 2 tsp. syrup.
Yield: 8 servings
Calories: 314
Fat: 7.9g
Fiber: 2.8g
1/2 cup flaxseeds
1-1/2 cups whole wheat flour
1-1/2 cups brown rice flour
1/2 cup toasted wheat germ
1/2 cup buttermilk powder
2 tablespoons maple sugar or light brown sugar
4 teaspoons baking powder
1 teaspoon baking soda
1 teaspoon salt
Buttermilk powder is available in many food markets, but if you can�t find it, substitute dry milk powder, omit the baking soda and increase the baking powder to 5 teaspoons. The recipe makes a total of 5 cups, enough for four batches of 8 pancakes. In a mini food processor or spice grinder, finely grind flaxseeds. In large bowl, whisk together whole wheat flour, brown rice flour, wheat germ, buttermilk powder, sugar, baking powder, baking soda, salt, and ground flaxseeds. Refrigerate until ready to use. To make 8 pancakes: Scoop out 1-1/4 cups of pancake mix and place it in a large bowl. Make a well in the center of the mix and stir in 1 egg yolk and 3/4 cup cold water. Beat 2 egg whites until stiff peaks form, and fold the beaten egg whites into the batter. For each pancake, use a generous 1/4 cup of batter.
Nutritional Information
Serving Size: 1 pancake
Calories: 81
Fat: 2g
Fiber: 2g
1 (8-oz.) loaf French bread, cut diagonally into 6 slices
1 C. egg substitute
1/4 C. chopped fresh basil
2 T. 1% milk
1/2 tsp. salt
1/4 tsp. freshly ground black pepper
1 large egg
2 garlic cloves, minced
1 oz. pancetta, diced
4 plum tomatoes, thinly sliced lengthwise
1/4 C. (1 oz.) shredded fontina cheese
Preheat broiler. Arrange bread slices in a single layer on a baking sheet. Broil 2 minutes or until tops are toasted. Remove from oven. Turn the slices over; set aside on baking sheet. Combine egg substitute, basil, milk, salt, pepper, and egg, stirring with a whisk. Heat a large nonstick skillet over medium-high heat. Add garlic and pancetta; saut� 3 minutes or until pancetta begins to crisp. Add egg mixture to pan; cook 2 minutes or just until set, stirring gently. Divide egg mixture evenly over bread slices. Top egg mixture with tomatoes, and sprinkle with cheese. Broil 2 minutes or until the cheese melts and begins to brown. Serve immediately.
Yield: 6 servings
Calories: 194
Fat: 6.4g
Fiber: 1.7g
1/4 C. dried porcini mushrooms (about 1/4 oz.)
1 C. boiling water
1 T. olive oil
1/2 C. finely chopped onion
1 T. tomato paste
6 C. sliced button mushrooms (about 1 lb.)
3 C. thinly sliced shiitake mushroom caps (about 7 oz.)
1 tsp. all-purpose flour
1/4 tsp. salt
1/4 tsp. black pepper
2 T. chopped fresh parsley
1 garlic clove, minced
1 garlic clove, halved
4 (1 1/2-oz.) slices peasant or country bread, toasted
1/2 C. (2 oz.) shredded fontina or fresh Parmesan cheese
Combine the porcini mushrooms and boiling water in a bowl; cover and let stand 30 minutes. Drain porcinis in a colander over a bowl, reserving liquid. Rinse and chop porcinis. Heat oil in a large skillet over medium-high heat until hot. Add onion; saut� 5 minutes or until lightly browned. Stir in tomato paste, and saute 30 seconds. Add porcini, button, and shiitake mushrooms, stirring to coat. Saut� 5 minutes or until mushrooms release moisture and darken, stirring once. Sprinkle mushroom mixture with flour; cook 1 minute, stirring constantly. Stir in reserved mushroom liquid; sprinkle with salt and pepper. Bring to a boil; cook 1 minute. Stir in parsley and minced garlic. Remove from heat. Rub garlic halves on one side of each toast slice; sprinkle each slice with 2 T. cheese. Top each with 3/4 C. mushroom mixture.
Yield: 4 servings
Calories: 264
Fat: 8.9g
Fiber: 4.1g
16 thin asparagus spears, trimmed (about 8 oz.)
3 large egg whites
1 large egg
3 T. 2% reduced-fat milk
1/4 tsp. salt
1/8 tsp. ground nutmeg
1/8 tsp. freshly ground black pepper
8 (18 x 14-inch) sheets frozen phyllo dough, thawed
Cooking spray
1/2 C. (2 oz.) shredded fontina cheese, divided
1/2 C. shredded peeled Yukon gold potato (about 4 oz.)
Preheat oven to 400�. Cut asparagus spears 4 inches from tips; reserve tips. Coarsely chop remaining asparagus; set aside. Combine egg whites and egg in a medium bowl, stirring with a whisk. Add milk, salt, nutmeg, and pepper. Stir in chopped asparagus. Place 1 phyllo sheet on a large cutting board or work surface (cover the remaining dough to prevent drying); lightly coat with cooking spray. Repeat layers with remaining phyllo and cooking spray, ending with phyllo. Gently press phyllo layers together. Lightly coat top phyllo sheet with cooking spray. Cut phyllo stack into an 11-inch circle using a sharp knife; coarsely chop excess dough. Carefully place phyllo circle into a 9-inch tart pan coated with cooking spray; gently press phyllo into pan. Fold edges over. Sprinkle chopped dough over phyllo circle; top with 1/4 C. cheese and potato. Place tart pan on a foil-lined baking sheet. Pour egg mixture into tart shell. Arrange asparagus spokelike on top of egg mixture with tips toward outside of pan, and sprinkle evenly with 1/4 C. cheese. Bake at 400� for 20 minutes. Loosely cover tart with foil. Bake an additional 5 minutes or until tart is set.
Yield: 4 servings
Calories: 240
Fat: 8g
Fiber: 2.4g
1 1/2 C. all-purpose flour
6 T. sugar
2 tsp. baking powder
1/4 tsp. salt
1 1/4 C. fat-free milk
1/4 C. chunky peanut butter
1 T. roasted peanut oil or vegetable oil
1/2 tsp. vanilla extract
2 large eggs, lightly beaten
Lightly spoon flour into dry measuring C.; level with a knife. Combine flour, sugar, baking powder, and salt in a large bowl. Combine milk and remaining ingredients; add to flour mixture, stirring until smooth. Spoon about 1/4 C. batter onto a hot nonstick griddle or a large nonstick skillet. Turn pancakes when tops are covered with bubbles and edges look cooked. Conventional chunky peanut butter works best in this recipe; the natural-style peanut butter (ground peanuts and oil) is difficult to stir into a liquid batter. Serve these with the Strawberry-Lemon Syrup, the Raspberry-Honey Coulis, or any kind of jam.
Yield: 5 servings
Serving size: 2 pancakes
Calories: 349
Fat: 11.7g
Fiber: 1.2g
Salsa:
2 T. flaked sweetened coconut
2 tsp. fresh lime juice
2 peeled ripe mangoes, chopped
1 pint strawberries, chopped
French toast:
1 C. egg substitute
1 C. light coconut milk
1 C. 1% low-fat milk
1/2 C. granulated sugar
1/2 tsp. vanilla extract
1/4 tsp. salt
2 large eggs
1 (16-oz.) loaf French bread, cut into 16 slices
Cooking spray
Remaining ingredients:
1 medium pineapple, peeled, cored, and cut crosswise into 8 slices
Powdered sugar (optional)
To prepare salsa, combine first 4 ingredients; cover and chill. Preheat oven to 400�. To prepare French toast, combine egg substitute and next 6 ingredients (egg substitute through eggs) in a large bowl, stirring well with a whisk. Place bread in egg mixture; press down with spatula to completely submerge bread in egg mixture. Let stand 15 minutes. Arrange soaked bread in a single layer on a jelly roll pan coated with cooking spray. Bake at 400� for 12 minutes or until set. Remove from oven, and keep warm. While bread bakes, heat a grill pan over medium-high heat. Coat pan with cooking spray. Arrange 4 pineapple slices in pan; cook 4 minutes on each side or until pineapple begins to brown. Remove from pan; keep warm. Repeat procedure with remaining pineapple and cooking spray. Arrange 2 toast pieces on each of 8 plates; top each serving with 1 pineapple slice and 1/2 C. salsa. Sprinkle with powdered sugar, if desired.
Yield: 8 servings
Calories: 350
Fat: 5.7g
Fiber: 4.4g
3 T. Butter
2 1/2 C. Skim Milk
3 Eggs
1/2 C. Granulated Sugar
1/4 C. firmly packed Brown Sugar
1/4 tsp. Salt
1/2 tsp. Cinnamon
1 1/2 tsp. Vanilla
6 C. 1/2″ soft Bread Cubes
3/4 C. Raisins
Lemon Sauce
Peheat oven to 350 degrees. Add butter to milk and heat to just below boiling. In a mixing bowl, beat eggs; add sugar, brown sugar, salt, cinnamon and vanilla. Mix well. Stir in bread cubes and raisins. Spray a 9″ square baking dish with nonstick cooking spray. Pour bread mixture into pan; place dish into larger pan and add hot water to larger pan to reach 1″ up the side of smaller pan. Bake 50-55 minutes, or until knife inserted into center comes out clean. Serve warm with lemon sauce.
Lemon Sauce
1 C. Water
1/3 C. granulated Sugar
1 T. + 1 tsp. Cornstarch
1 T. Butter
1/2 tsp. Lemon Zest
1 1/2 T. Lemon Juice
1/2 tsp. Salt
Combine water, sugar and cornstarch in a heavy saucepan. Bring to a boil over medium heat and cook until thick, stirring constantly. Remove sauce from heat and stir in butter, lemon peel, juice and salt.
Yield: 9 servings
Calories: 214
Fat: 5.5g
Fiber: .5g