Kristen's Recipes

 

 

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

 

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.

 

Yield: 4 servings

Calories: 180

Fat: 12g

Fiber: 1g

 

2 medium yukon gold potatoes (about 12 ounces) 

1 large turnip (about 8 ounces) 

1 tablespoon canola oil 

2 slices (2 ounces) canadian bacon, cut into small cubes 

1/3 cup sliced scallions 

2 tablespoons finely chopped parsley 

1/8 teaspoon salt 

Ground black pepper 

 

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.

 

Yield:  4 servings

Calories: 139

Fat: 5g

Fiber: 3g

 

1 1/2 tablespoons honey 

1 tablespoon water 

2 teaspoons cornstarch 

1 1/2 cups fresh strawberries, sliced, or frozen strawberries, thawed and sliced 

 

1 cup buckwheat flour 

1 tablespoon sugar 

1 teaspoon baking powder 

1 teaspoon baking soda 

1/4 teaspoon ground cinnamon 

pinch of salt 

1 egg 

3/4 cup reduced-fat buttermilk 

 

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.

 

Yield: 8 servings

Calories: 93

Fat: 1g

Fiber: 3g

 

1 egg 

1/4 cup fat-free milk 

1/4 teaspoon ground cinnamon 

1 slice (1 ounce) whole grain bread 

1 teaspoon trans-fat free spread 

1/4 cup sliced strawberries 

1/4 cup sliced banana 

 

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.

 

Yield: 1 serving

Calories: 250

Fat: 10g

Fiber: 4g

8 oz fat free vanilla yogurt 

2 tbsp quick cooking oats 

2 tbsp chopped walnuts 

1/4 C blueberries 

1/4 C raspberries 

1/2 sm cantaloupe, seeds removed 

 

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.

 

Yield: 2 servings

Calories: 226

Fat: 6g

Fiber: 4g

 

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 cheese 

12 eggs

3/4 cup fat-free (skim) milk

1 teaspoon dried basil leaves

1/2 teaspoon salt

1/2 teaspoon pepper

 

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.

 

Yield: 12 servings

Calories: 280

Fat: 12g

Fiber: 3g

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

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 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

 

1 Dash Cayenne pepper

1 C. Milk

2 C. Shredded Cheddar Cheese

1 tsp. Seasoned Salt

1 tsp. Instant Minced Onion

1 tsp. Ground Mustard

4 Eggs

12 White Bread slices day old

1 Dash Black Pepper

 

Trim crusts from bread and arrange six slices in the bottom of a 12x8x2-inch greased baking dish. Cover with half of the cheese; repeat layers. Combine eggs, milk, mustard, onion and seasonings; beat well.

Pour over casserole and let stand at room temperature for one hour. (This dish may be prepared the day before and refrigerated overnight). Bake at 325 F for 45 to 60 minutes; serve immediately.

 

1 tsp. Salt

1 C. Milk

6 T. Butter or Margarine

1 Pound Brie slightly underripe

1 tsp. Hot Sauce

1 tsp. Dillweed

3 Eggs

8 White Bread Slices

 

Butter a 1 1/2-quart souffle’ dish with 1 T. of the butter. Butter one side of the bread slices with remaining butter; slice bread into thirds. Whisk milk, salt, dillweed, hot sauce, and eggs until combined thoroughly. Arrange one-third of the bread slices, buttered side up, on the bottom of the dish; sprinkle evenly with one-third of the Brie. Repeat layers using remaining bread and Brie. Carefully pour the egg mixture over the bread. Cover and refrigerate overnight. Bake, uncovered, at 350 F for 30 to 35 minutes or until bubbly and golden. Let stand 10 minutes before serving.

 

1 C. Onion Finely chopped

1 C. Egg Beaters Egg Product

1 Tsp. Ground black pepper

1 T. Fresh basil leaves Finely chopped

1 PAM Original Non-Stick Cooking Spray

1 C. Southern Style Hash Browns

1 Tomato, large Finely chopped

4 Tortillas, flour warmed

1 C. Reduced Fat Cheddar Cheese shredded

 

Spray medium nonstick skillet with cooking spray; heat over medium heat. Add hash browns and onion; cook 9 minutes, or until potatoes are golden brown, stirring frequently. Add Egg Beaters and pepper; mix well. Cook 3 minutes, or until Egg Beaters are slightly set; stir. Cook an additional 6 minutes, or until Egg Beaters reach desired doneness, stirring occasionally. Combine tomato and basil; set aside. Spoon Egg Beaters mixture evenly down centers of tortillas; top evenly with cheese and the tomato mixture. Fold in opposite sides of each tortilla; roll up burrito-style.

 

1 C. Sugar granulated

1 C. Milk fat-free

2 Medium Egg OR 1/2 C. egg substitute

2 Tsp. Vanilla

1 C. Brown Sugar firmly packed

2 C. Quaker® Oats Quick Oats OR 2-1/4 C. Old Fashioned Quaker® Oats

 

Heat oven to 350º F. Spray 8-inch square glass baking dish with cooking spray. In large bowl, combine oats and granulated sugar. In medium bowl, combine milk, eggs and vanilla; mix well. Add to oat mixture; mix well. Pour into baking dish. Bake 40 to 45 minutes or until center jiggles slightly. Remove from oven to cooling rack. Sprinkle brown sugar evenly over top of oatmeal. Using back of spoon, gently spread sugar into a thin layer across entire surface of oatmeal. Return to oven; bake just until sugar melts, about 2 to 3 minutes. Set oven to broil. Broil 3 inches from heat until sugar bubbles and browns slightly, 1 to 2 minutes. (Watch carefully to prevent burning. It may be necessary to turn baking dish.) Spoon into bowls to serve.

 

 

2 cups Sweet Basil or any of your choice – fully packed

4 Eggs ( I used Large Eggs)

1 T. Fish Sauce (optional)

2 T. Soya Sauce

White Pepper

Sesame Oil

Oil for cooking

 

Wash the sweet basil thoroughly. Drain and set aside. In a large bowl; break the eggs and whisk lightly Add in the fish sauce and soya sauce to taste. If you don’t have fish sauce you can use soya sauce throughout and adjust the saltiness to your taste. Mix well the mixture. In a medium size pan, heat enough oil to cook the amount of the egg mixture. When the pan is hot, pour the egg mixture in. Before the mixture sets, quickly add in the sweet basil leaves and distribute the leaves evenly around the omelet. (Before add in the leaves, bruise the leaves a bit with your hands to release the basil oil.) When omelet is about to set, fold over a half portion of omelet over the other half (like folding pancake or Coin Purse Egg) carefully to form a half moon shape. Let the omelet cook for few minutes or until there’s no more uncooked liquid oozes out when you press it with spatula. Remove from pan and drizzle some sesame oil before serving.

One whole corn on the cob

2 large eggs

5 T. whole milk

25g butter, melted

85g self raising flour

Pinch of salt

2 spring onions, finely chopped

4 T. sunflower oil to fry them in

 

If using fresh corn, peel and remove the husk and corn silk and discard. Taking a sharp knife cut all the kernels from off of the cob and place them in a pan of boiling water. Cook for 3 to 5 minutes or until done. Drain well and cool. Whisk the eggs, milk and butter together. Whisk in the flour along with a pinch of salt. Whisk the batter until smooth. Stir in the well drained corn and the chopped spring onions. Heat the sunflower oil in a large non-stick frying pan. When the oil begins to shimmer drop the batter into the pan by large spoonfuls. Fry for about 2 minutes, until the fritters are puffed up and golden brown, before flipping them over to brown on the other side. Drain on some kitchen paper towelling and keep warm in a warm oven while you cook the rest. You should get about 8 altogether. Serve warm with some crispy fried bacon and Canadian Maple Syrup on the side. These are a real treat!