Kristen's Recipes

2 C. plain yogurt

1/2 tsp. vanilla extract

2 tsp. toasted wheat germ (optional)

1/2 tsp. ground cinnamon

3 T. dried cranberries or cherries

3 T. granola or muesli

2 C. blueberries (1 pint)

3 T. toasted pecans, chopped

 

Divide the yogurt among 4 bowls, reserving 1/4 C.. Drizzle the vanilla over the yogurt in each bowl and sprinkle with the wheat germ (if using) and cinnamon. Scatter the cranberries or cherries and granola or muesli over each. Spoon the blueberries over the granola, and top each serving with 1 T. of the remaining yogurt. Sprinkle with the pecans.

3/4 C. whole grain pastry flour

1/4 C. buckwheat flour

1 1/2 tsp. baking powder

1/2 tsp. baking soda

1/8 tsp. salt

1 C. buttermilk

1 large egg, at room temperature, separated

3 T. melted butter

2 tsp. melted butter

8 drops liquid stevia

 

1/4 C. red or black raspberry fruit spread

2 T. heavy cream

4 tsp. orange juice or apple cider (optional)

 

To make the pancakes: In a large bowl, combine the pastry flour, buckwheat flour, baking powder, baking soda, and salt. In a glass measure, mix the buttermilk, egg yolk, 3 T. butter, and the stevia. Stir into the flour mixture until well combined. In a small bowl, whip the egg white until it forms stiff, but not dry, peaks. Fold into the batter. (The batter will be light but not fluid.) Heat a nonstick griddle over medium low heat and add half of the remaining melted butter. For each pancake, spoon 1/4 C. batter onto the griddle, making 4 cakes at a time, each about 4″ in diameter. Cook the first side until the edges begin to look dry, about 3 minutes. Flip the cakes and cook the second side for 2 to 3 minutes. Continue making cakes in the same manner until all the butter and batter are used. Serve hot with the syrup. To make the syrup: In a small bowl, combine the fruit spread, cream, and enough juice or cider (if using) to make a syrup. (Without the juice or cider, the topping will have the consistency of a spread.) To prepare an elegant blueberry variation on this dish, fold 1/3 C. blueberries into the finished batter and prepare as above. Serve with low-calorie syrup, fresh berries, and a dollop of whipped cream.

8 oz fat free vanilla yogurt

2 T. quick cooking oats

2 T. 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

1 whole grain English muffin

1/4 C. 1% dry-curd cottage cheese

Ground cinnamon

6 apple slices (about 1 1/2 ounces)

1 tsp. maple syrup

 

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 tsp. 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.

 

Yield: 2 servings

Calories: 110

Fat; 1g

Fiber: 3g

4 spinach-flavored flour tortillas (12″ diameter)

2 tsp. trans-fat free spread

4 eggs, beaten

4 egg whites, beaten

1/2 C. (2 ounces) crumbled reduced-fat lemon, garlic, and herb feta cheese or 1/4 C. (1 ounce) grated parmesan cheese

4 C. (4 ounces) baby arugula or baby spinach

Hot-pepper sauce

 

Preheat a grill pan over medium-high heat. Lightly toast 1 tortilla in the pan about 20 seconds, flip, and cook 10 seconds longer. Set aside on a plate and cover with a slightly damp paper towel. Repeat with the remaining tortillas. Melt the trans-fat free spread in a large nonstick skillet over medium heat. Pour in the eggs, egg whites, and cheese. Cook, stirring, for 2 minutes. Add the greens. Continue cooking, stirring, for about 1 minute longer, or until the eggs are set and the greens are wilted. 3. Mound one-quarter of the mixture on the bottom half of 1 tortilla, flap up the 2 sides, and roll into a tube. Repeat with the remaining tortillas and filling. Cut the wraps diagonally in half and serve with hot-pepper sauce, if desired.

 

Yield: 4 servings

Calories: 300

Fat: 11g

Fiber: 1g

1/8 – 1/4 cup melted butter

12 eggs

1 teaspoon salt

3/4 – 1 1/4 cups milk

 

Preheat oven to 350°. Pour melted butter into a glass 9×13 inch baking dish. In a large bowl, whisk eggs and salt together until well blended. Gradually whisk in milk. Pour egg mixture into the baking dish and bake uncovered for 10 minutes. Stir, then bake 10 to 15 minutes more or until eggs are set to your liking.

1/4 cup diced fresh strawberries
2 tablespoons low fat granola
1 cup low fat vanilla yogurt (8 ounces)
Fresh mint sprig

Combine strawberries and granola in small mixing bowl and stir to combine. Spoon half of the mixture into a serving bowl or parfait glass. Spoon yogurt over granola mixture. Sprinkle remaining granola-strawberry mixture on top. Garnish with fresh mint.

Yield: 1 serving
Calories: 221
Fat: 5g
Fiber: 1.8

1 1/4 pounds lean ground turkey (or chicken)
1 cup finely chopped leek (or finely chopped onion)
1/2 cup finely chopped sun-dried tomatoes
2 tablespoons chopped fresh basil or parsley
1 tablespoon chopped garlic
2 teaspoons chopped fresh thyme (or 1/2 teaspoon dried)
1 teaspoon toasted fennel seeds (see note)
1/2 teaspoon ground black pepper
1 tablespoon olive oil

Place all ingredients, except oil, in the bowl of a food processor. Pulse just until mixture is well combined and cohesive. Transfer mixture to a bowl, cover with plastic and transfer to the freezer for 40 minutes, or until the mixture is very cold, but not frozen. There will be almost 4 cups of mixture. Using slightly less than a 1/4 cup measure, quickly shape the mixture into 16 links, about 3 inches long and 1inch in diameter (or patties about 2 1/2-inches in diameter). Heat the oil in a large non-stick sauté pan and brown the sausages, over medium heat, turning occasionally, for about 3 minutes. Reduce heat to medium low, cover the pan, and cook, turning the sausages occasionally, until they are crisp and cooked through, about 4 minutes longer. (You may have to do this in two batches.) Drain on paper towels. Serve immediately.

Note: Place fennel seeds in small sauté pan over medium heat. Toast seeds, stirring occasionally, until fragrant, about 2 minutes. Set aside to cool.

Yield: 16 links; eight 2-link servings
Calories: 150
Fat: 8g
Fiber: .8g

1/4 C. dry-packed, sun-dried tomatoes
8 stalks fresh asparagus
Cooking spray
1 T. extra-virgin olive oil
1/2 Bermuda onion
2 oz. smoked salmon
1/2 C. liquid egg substitute
1/4 C. water
3 T. nonfat dry milk
1/4 tsp. chopped fresh marjoram
Pinch freshly ground black pepper
Fat-free sour cream (optional)
Chives (optional)

To soften the sun-dried tomatoes, place them in a bowl and cover them with hot water; let stand 30 minutes. Boil 1-inch of water in a large skillet. Add the asparagus and cook, uncovered, until tender-crisp. Heat an ovenproof 8-inch skillet (coated with cooking spray) over medium-high heat until hot. Add the olive oil and sauté the onion until soft. Add the asparagus and sun-dried tomatoes. Add the smoked salmon and remove from the heat. Preheat the broiler. Combine the egg substitute, water, dry milk, marjoram, and pepper. Pour over the salmon mixture. Cover and cook over medium-low heat for 7 minutes or until the bottom is set and the top is slightly wet. Place the skillet under the broiler 4 to 6 inches from the heat source until the top of the frittata is puffed and set, 2-3 minutes. Top with fat-free sour cream, marjoram, and chives, if desired. Slice into wedges and serve immediately.

Yield: 2 servings
Calories: 241
Fat: 11g
Fiber: 4g

3 T. extra-virgin olive oil, 3 turns of the pan

1 medium onion, chopped

1 small red bell pepper, chopped

1 C. frozen green peas

8 eggs

Salt and pepper

8 rounded tsp.  store bought, good quality basil pesto sauce

 

Heat a large nonstick skillet over medium heat. Add extra-virgin olive oil, 3 turns of the pan, then onions and peppers. Cook 6 to 7 minutes then add peas and cook another minute. Whisk eggs with salt and pepper then add to veggies and scramble to desired doneness. Remove from heat and stir in pesto then plate up and serve.

1 T. butter

2 large eggs, beaten

2 ounces (two big spoonfuls) cream cheese, softened

2 T. chopped fresh chives (optional)

Salt and freshly ground black pepper

A couple slices of smoked salmon, cut into strips

 

Heat a small nonstick skillet over medium-low to medium heat. Melt the butter in the hot skillet and beat the eggs with the cream cheese, chives, salt and pepper, using a whisk. The cream cheese breaks up into little pieces and it makes the eggs look lumpy and kinda gross, but it tastes awesome. Add the eggs to the pan and scramble them up. The cream cheese melts into the eggs and makes them ROCK! Scramble the eggs to desired doneness. Stir in the salmon and transfer to plate.

2 large Eggs beaten

1 T. Half-and-half cream or milk

1 pinch Salt

1 pinch Pepper

5 drops Tabasco sauce

1 slice Swiss, provolone or sliced cheddar

2 slices Deli Ham

 

Heat a small nonstick skillet with the olive oil over medium heat. Beat the eggs with a splash of half and half, salt and pepper, and hot sauce. Cook the eggs in the skillet for 2 minutes without disturbing them. Once the eggs have browned and set, flip the frittata. Add a layer of cheese, then the ham, folding it to fit in the pan and cover the surface of the eggs and cheese evenly. Fold the frittata so it looks like a taco and slide it onto a plate. Enjoy!

1/2 C. old-fashioned oatmeal
1/4 C. low-fat cottage cheese
4 egg whites
1 tsp. vanilla extract
1/2 tsp. cinnamon
1/4 tsp. nutmeg

Process all ingredients in a blender until smooth. Spray a nonstick skillet with cooking spray. Add the batter and cook over medium heat until both sides are lightly browned.

Yield: 1 serving
Calories: 271
Fat: 3g
Dietary Fiber: 3.8g

6 strips turkey bacon
1/2 C. low-sodium ham, diced
12 leeks, thinly sliced
1 1/2 C. low-fat Swiss cheese
1 T. flour
1 C. egg substitute
1 C. fat-free half and half
1 C. skim milk
1 prepared 9-inch pie shell

Fry bacon until crisp. Drain. Reserve 1 T. of drippings. Fry leeks and ham in bacon drippings until leeks are tender (5-10 minutes). Drain. Mix Swiss cheese with flour. Set aside. Beat egg substitute add cream, and milk. Add cheese and flour mixture. Mix well. Stir in crumbled bacon, ham and leeks. Mix well. Pour mixture into a 9-inch pie shell. Bake at 375 degrees for about 45 minutes or until knife inserted in center comes out clean.

Yield: 8 servings
Calories: 186
Fat: 4g
Fiber: 1g

1/4 pound sliced smoked salmon

12 eggs

1/2 C. heavy cream

Salt and freshly ground black pepper

2 T. butter

12 to 15 blades of fresh chives, finely chopped

 

Reserve 2 slices of salmon for garnish. Chop the remaining salmon into very small pieces. Whisk your eggs and cream together. Add 1/2 of your chopped chives and season eggs with salt and pepper. Preheat a large nonstick skillet over medium heat. Melt butter in the pan and add eggs. Scramble eggs with a wooden spoon. Do not cook eggs until dry. When eggs have come together but remain wet, stir in chopped salmon. Remove pan from the stove and place on a trivet. Garnish the eggs with remaining salmon and chives and serve right out of the warm pan. Note: If you are serving these eggs with the other recipes provided as a brunch, a platter of store bought fruit filled dainties will complete your elegant brunch. Allow 1 dainty per person but halve dainties so that guests may mix and match varieties.

2/3 C. (5 oz.) 1/3-less-fat cream cheese, softened
1/3 C. butter, softened
1 1/2 C. sugar
1 1/2 tsp. vanilla extract
2 large egg whites
1 large egg
2 C. all-purpose flour
1 tsp. baking powder
1/4 tsp. baking soda
1/2 tsp. salt
1/2 C. low-fat buttermilk
2 C. fresh or frozen raspberries
1/4 C. finely chopped walnuts

Preheat oven to 350 degrees. Combine cream cheese and butter in a large bowl. Beat with a mixer at high speed until well blended. Add sugar; beat until fluffy. Add vanilla, egg whites, and egg; beat well. Lightly spoon flour into dry measuring C.; level with a knife. Combine flour, baking powder, baking soda, and salt. With mixer on low speed, add the flour mixture and buttermilk to cream cheese mixture, beginning and ending with flour mixture. Gently fold in raspberries and walnuts. Place 24 foil C. liners in muffin C.. Spoon batter evenly into liners. Bake at 350 degrees 25 minutes or until a wooden pick inserted in center comes out clean. Remove from pans; cool on a wire rack. Special Note: Our Test Kitchens staff found that foil liners worked better than paper. They released more easily from the muffin without tearing it.

Yield: 2 dozen
Serving size: 1 muffin

Calories: 142
Fat: 4.7g
Fiber: 1.1g

2 T. margarine
1 lb. mushrooms, finely chopped
1 C. plain dry bread crumbs
1 pkg. (16 oz.) Turkey Sausage
1 medium red or green bell pepper, chopped
3 T. chopped fresh parsley
1/4 tsp. ground red pepper (cayenne)
2 cartons (8 oz. each) cholesterol-free egg product

Preheat oven to 350°F. Melt margarine in large nonstick skillet on medium-high heat. Add mushrooms; cook and stir 10 minutes or until mushrooms are tender and moisture has evaporated. Remove from heat; stir in bread crumbs. Place in 13×9-inch baking dish sprayed with cooking spray; press firmly onto bottom to form crust. Add turkey sausage to same skillet; cook on medium heat 12 minutes until no longer pink, stirring frequently to break turkey sausage into small pieces. Remove from heat. Add bell pepper, parsley and ground red pepper; mix well. Spread over crust; cover evenly with egg product. Bake 25 minutes or until center is set. To Halve: Prepare and bake as directed in 9-inch pie plate, cutting all ingredients in half. Makes 4 servings.

Yield: 8 servings
Calories: 220
Fat: 10g
Fiber: 2g

4 ounces shrimp
1/2 9-ounce package frozen artichoke hearts
2 C. refrigerated or frozen egg product, thawed
1/4 C. fat-free milk
1/4 C. thinly sliced green onions
1/8 tsp. garlic powder
1/8 tsp. pepper
3 T. finely shredded Parmesan cheese
3 fresh cherry tomatoes, quartered (optional)
3 sprigs Italian parsley (optional)

Thaw shrimp, if frozen. Peel and devein shrimp. Rinse shrimp; pat dry. Halve shrimp lengthwise; set aside. Meanwhile, cook artichoke hearts according to package directions; drain. Cut artichoke hearts in quarters; set aside. Stir together egg product, milk, green onions, garlic powder, and pepper; set aside. Lightly coat a large nonstick skillet with nonstick cooking spray. Heat skillet over medium heat. Add shrimp to skillet; cook shrimp for 1 to 3 minutes or until shrimp turn opaque. Reduce heat to medium-low. Pour egg mixture into skillet; do not stir. As the egg mixture sets, run a spatula around the edge of the skillet, lifting edges to allow liquid to run underneath. Continue cooking and lifting edges until mixture is almost set (top will be wet). Remove skillet from heat; sprinkle artichoke pieces evenly over the top. Sprinkle with Parmesan cheese. Let stand, covered, for 3 to 4 minutes or until top is set. Loosen edges of frittata. Transfer to a serving plate; cut into wedges to serve. If desired, garnish with cherry tomatoes and parsley.

Yield: 3 servings
Calories: 164
Fat: 2g
Fiber: 3g

1 3/4 C. flour
1 C. sugar
2 tsp. baking powder
2 tsp. baking soda
1 tsp. cinnamon
1/2 tsp. nutmeg
1/2 tsp. allspice
1 C. pumpkin, canned
1/4 C. margarine, melted
1/3 C. applesauce, unsweetened
1/2 C. egg substitute
6 oz. dried cranberries

Preheat oven to 350F. Lightly coat a bread pan with the nonstick spray. In a medium-sized mixing bowl, combine the flour, sugar, baking powder, baking soda, cinnamon, nutmeg and allspice. Using a separate mixing bowl, combine the pumpkin, margarine, applesauce and egg substitute. Add the pumpkin mixture to the flour mixture, and stir until the batter becomes moist. Gently fold in the dried cranberries. Pour the batter into the prepared bread pan. Bake for 60 minutes or until a toothpick inserted into the center of the bread comes out clean. Remove the bread from the pan, and let it cool on a wire rack before serving.

Yield: 12 servings
Calories: 192
Fat: 5g
Fiber: 1g

1 C. minus 1 T. all-purpose flour
1 T. granulated sugar
1 tsp. baking powder
1/4 tsp. salt
1 C. skim milk
1/4 C. nonfat sour cream
1/4 C. + 1 T. egg substitute
1 tsp. vanilla extract
1 T. + 2 tsp. margarine, melted
1/2 C. blueberries
Finely chopped zest of 1 lemon

In large bowl, combine flour, sugar, baking powder and salt; mix well. In medium bowl, beat together milk, sour cream, egg substitute and vanilla. Pour milk mixture over dry ingredients, and with a sturdy spoon, mix until batter is just smooth; stir in margarine. Gently fold in blueberries and lemon zest. Spray nonstick skillet with nonstick cooking spray and set over medium heat; when hot, ladle a scant 1/4 C. of the batter into the pan to make a 3″ pancake;
when the top of the pancake is full of holes, flip the pancake and cook very briefly on the second side, just long enough to brown the second side. Slip onto
plate and keep warm. Repeat with remaining batter.

Yield 5 servings (10 pancakes)
Calories: 182
Fat: 5g
Fiber: 1g

butter-flavored cooking spray
3 large eggs or 3/4 C. egg substitute
1/3 C. canola oil
7 packets Artificial Sweetener
1 T. natural vanilla
1 8-ounce can crushed pineapple, packed in natural juice, well drained
2 C. grated zucchini
1 1/2 C. all-purpose flour
1 1/2 C. whole wheat flour
2 tsp. baking soda
1/2 tsp. baking powder
1 1/2 tsp. ground cinnamon
3/4 tsp. ground nutmeg
1 tsp. salt (optional)
1 C. chopped walnuts or pecans (optional)

Preheat the oven to 375°F. Lightly coat two 8-inch loaf pans with cooking spray. In a large bowl, beat the eggs; add the oil, sweetener, vanilla, pineapple, and zucchini. In a second large bowl, sift together the all-purpose flour, whole wheat flour, baking soda, baking powder, cinnamon, nutmeg, and salt (if using). If using, add the walnuts and toss. Mix the dry ingredients into the egg mixture until just combined. Spoon into the prepared loaf pans. Bake for 40 minutes or until a tester inserted near the middle comes out clean. Cool in pan for 5 minutes, then turn out and cool on wire racks.

Yield: 2 loaves, 10 servings each
Calories: 118
Fat: 5g
Fiber: 2g