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Category: Breakfasts

Country-Style Turkey Links

Country-Style Turkey Links

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

Guilt Free Cinnamon Buns

Guilt Free Cinnamon Buns

One loaf (1 lb.) frozen bread dough, thawed
1 T. butter, melted
1/2 C. packed brown sugar
2 tsp. cinnamon
1/2 C. icing sugar
1 oz. light cream cheese
1 T. skim or 1-percent milk

Spray a 9 x 13-inch baking pan with non-stick spray and set aside. Roll out dough on a lightly floured surface to a 9 x 12-inch rectangle. Use your hands to stretch dough if necessary. Brush top of dough with 1/2 melted butter. Mix brown sugar and cinnamon in a small bowl. Sprinkle 3/4 sugar mixture over dough. Spread evenly to edges. Roll up dough jellyroll style. (You should end up with a 12-inch-long loaf.) Pinch edges to seal. Using a very sharp serrated knife slice loaf into 12 equal pieces. Arrange pieces close together in baking pan. Cover with a kitchen towel and let rise in a warm place until double in size (about one hour). Just before dough has finished rising, preheat oven to 350-degrees. Brush buns with remaining melted butter and sprinkle with remaining cinnamon-sugar mixture. Bake for 25 to 30 minutes, or until puffed up and light golden brown. While buns are baking, prepare glaze. In a small bowl, beat together icing, sugar, cream cheese and milk on high speed of electric mixer until smooth. Remove buns from oven and drizzle with glaze. Serve warm. Cover leftovers with foil or plastic wrap and store at room temperature.

Yield: 12 servings
Calories: 167
Fat: 2.9
Fiber: .5g

Smoked Salmon Frittata

Smoked Salmon Frittata

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

Pear Bran Muffins

Pear Bran Muffins

1 1/2 C. whole-grain pastry flour
1 C. wheat bran
2 T. granular sugar substitute
1 1/4 tsp. ground cinnamon
1 1/4 tsp. baking soda
1/4 tsp. salt
1 1/4 C. 1 percent or fat-free buttermilk
2 large eggs, lightly beaten
3 T. canola oil
1 Bosc pear, cored and diced into 1/4-inch cubes
1 1/2 tsp. vanilla extract

Heat oven to 350°F. Line a muffin tin with paper liners or lightly coat with cooking spray. Combine flour, bran, sugar substitute, cinnamon, baking soda, and salt in a large mixing bowl. Combine buttermilk, eggs, oil, pear, and vanilla in another mixing bowl. Make a well in the center of the dry ingredients. Add wet ingredients to dry ingredients and mix just to combine; do not overmix. Divide batter evenly into muffin cups. Bake for 20 minutes. Cool and serve.

Calories: 130
Fat: 5g
Fiber: 5g

Salami Scrambles

Salami Scrambles

1 T. extra-virgin olive oil, 1 turn of the pan in a slow stream

1/4 to 1/3 pound salami, deli sliced or whole mini, Genoa, dry or sopressata, chopped

1 clove garlic, chopped

2 to 3 scallions, chopped, 1/4 onion may be substituted

1 plum tomato or 1 vine tomato, seeded and chopped or 3 T. chopped sun-dried tomato

8 large eggs

4 ounces your choice of: Boursin garlic and herb cheese, crumbled, alouette garlic and herb cheese (4 rounded spoonfuls), crumbled feta cheese, crumbled herb goat cheese

Salt and pepper

Chopped parsley leaves, for garnish

Chopped or torn basil leaves, for garnish, optional

 

Heat a medium nonstick skillet over medium to medium high heat. Add extra-virgin olive oil and salami. Cook salami until it renders some fat and starts to turn a deep burgundy color, 2 minutes. Add garlic and stir 30 seconds, then add scallions or onions and cook 1 or 2 more minutes. Add tomatoes and cook another minute. Scramble eggs with cheese, a little salt and a generous amount of pepper. Add eggs to pan and scramble it all up together. Serve scrambles with parsley and/or basil garnish.

 

Val Verde Scramble

Val Verde Scramble

Savory corn cake:

2 T. diced roasted red peppers

2 T. sliced green onions

1/4 C. diced green chiles

1 ear corn on the cob, kernels removed

1 egg

1/4 C. grated jack cheese

1 C. buttermilk

4 T. melted butter, divided

1 C. cornmeal

1 C. corn flour

1 1/2 tsp. salt

Scramble:

3 whole eggs

1 T. roasted red peppers

1 T. chopped scallions

2 T. grated jack cheese

1/4 avocado, small dice

Griddled chorizo sausage, for serving

 

For the savory corn cake: In a mixing bowl place the roasted red peppers, green onions, green chiles, corn kernels, egg, jack cheese, buttermilk and 2 T. of the melted butter. Combine well. Mix together the cornmeal, corn flour, and salt. Slowly stir the dry ingredients into the wet, be careful to not to overmix. Heat a cast iron skillet over medium heat and brush with the remaining 2 T. melted butter. Scoop 1/4 C. mounds of the mixture into the skillet leaving 1/2-inch of space between the cakes. When they are nice and golden on the bottom turn them over and cook for about 2 more minutes on the other side. For the scramble: Lightly whisk the eggs. Heat up a nonstick pan, add the eggs and scramble lightly. When the eggs are about almost done, add the remaining ingredients. To serve, place the corn cakes on a platter, place the scramble eggs alongside and serve with griddled chorizo sausage.

Sausage Scrambles and Cheese

Sausage Scrambles and Cheese

1 T. extra-virgin olive oil or vegetable oil, 1 turn of the pan

1 pound bulk breakfast sausage, such as maple sausage

8 large eggs

A splash half-and-half or whole milk

A few drops hot sauce

Salt and pepper

6 ounces (1/3 pound) Cheddar, diced

1 plum tomato, seeded and diced

 

Preheat a nonstick skillet over medium high heat. Add extra-virgin olive oil or vegetable oil, 1 turn of the pan, add sausage and brown and crumble the meat, 5 or 6 minutes. Remove the sausage from the pan and drain off some of the fat. Return pan to heat and reduce the temperature to medium low. Whisk together the eggs, half-and-half or milk, hot sauce, salt and pepper. Scramble the eggs until soft, then add cheese and continue to scramble another minute or so to finish cooking eggs and to begin to melt the cheese bits. Remove pan from heat and combine sausage and eggs. Garnish servings of the eggs with a few pieces of diced fresh tomato. Serve plates of sausage scrambles with pancakes, or for a simple supper, serve with toasted whole grain bread, buttered and drizzled with honey.

Veggie Scrambles with Pesto

Veggie Scrambles with Pesto

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.

Sunday Morning Salmon Hold-the-Bagel Scrambles

Sunday Morning Salmon Hold-the-Bagel Scrambles

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.

Ham and Cheese Frittaco

Ham and Cheese Frittaco

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!

Cherry French Toast

Cherry French Toast

1-1/2 C. milk

6 eggs

1/3 C. maple syrup

3 T. sugar, divided

1 T. grated orange peel

1/8 tsp. salt

8 slices (4-1/2 x 3-1/2 x 1/2-inch) French bread

4 C. pitted Northwest fresh sweet cherries, halved

1/2 C. orange juice

Vanilla yogurt

 

Combine milk, eggs, maple syrup, 2 T. sugar, orange peel and salt; mix well. Pour half of mixture into each of two 9-inch square baking dishes. Dip both sides of each slice of bread in milk mixture; arrange in the same baking dish. Cover with plastic wrap and refrigerate overnight. Marinate cherries in orange juice and remaining 1 T. sugar overnight. Carefully transfer slices to a nonstick, buttered baking sheet using a large spatula; allow excess liquid to drip into pan used for soaking. Bake in a preheated 400°F oven 15 to 18 minutes; turn slices over halfway through baking time. Top each slice with 1/2 C. cherries and a dollop of vanilla yogurt. Serve immediately.

Chai Oatmeal

Chai Oatmeal

4 C. water
1/2 tsp. ground cardamom
1/4 tsp. ground allspice
1/2 tsp. ground cinnamon
1/2 tsp. ground ginger
1/4 tsp. ground clover
pinch ground black pepper
1 C. steel cut (Irish or Scottish) oatmeal
1/4 C. butter (optional)
2 tsp. ground flaxseed
1/4 C. heavy cream
1 T. Splenda(to taste)

Bring the water to a boil in a medium saucepan, adding the spices. Add the oatmeal, butter and flaxseed, stirring. Reduce the heat; simmer for 30 minutes, stirring occasionally. Add a small bit of water, if needed, during cooking. Stir in the cream and sweetener.

Yield: 4 servings
Calories: 174
Fat: 21g
Fiber: 4g

Protein Packed Oatmeal Pancakes

Protein Packed Oatmeal Pancakes

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

Avocado & Sun-Dried Tomato Omelet

Avocado & Sun-Dried Tomato Omelet

2 ripe avocados, preferably Hass, pitted, peeled and cut into 3/4-inch dice
Juice of 1 lime
8 oil-packed sun-dried tomato halves
8 egg whites
4 whole eggs
2 T. skim milk
1/4 tsp. each salt and pepper
1 tsp. olive oil

In a small bowl, gently toss avocado with lime juice to coat. Cut tomato halves lengthwise into thick strips. In a medium bowl, combine egg whites, eggs, milk, salt and pepper; whisk until blended. In large nonstick skillet, heat oil over high heat. When oil is hot but not smoking, pour eggs into skillet. Reduce heat to medium. Cook, lifting edges to let uncooked egg flow underneath, until omelet is nearly set but still moist in center, 3 or 4 minutes. Quickly spread tomatoes over half of omelet. Scoop avocado from juice with slotted spoon and arrange over tomatoes. Fold plain side over filling. Cook 1 more minute. Slide onto platter and serve immediately.

Yield: 4 servings
Calories: 298
Fat: 22g
Fiber: 5g

Bacon, Ham and Leek Quiche

Bacon, Ham and Leek Quiche

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

Scrambled Eggs with Smoked Salmon

Scrambled Eggs with Smoked Salmon

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.

Savory Breakfast Bread

Savory Breakfast Bread

2 C. all-purpose flour

2 1/4 tsp. baking powder

2 T. fresh chopped thyme

2 T. fresh chopped chives

1/3 C. chopped red peppers

9 eggs

1 C. soft butter

3 T. mustard

1 1/2 C. chopped ham

2 C. Gruyere cheese

1/2 tsp. ground pepper

 

Prep all your ingredients before hand, this will help to make sure things move quickly and to be sure you have all the ingredients. In a bowl combine the flour, thyme, chives, baking powder and red peppers. Mix together, in a separate bowl combine the eggs, soft butter and mustard. Mix till well blended. Add in the freshly ground pepper and stir. Pour the wet ingredients into a large bowl. Pour in half the flour mixture and mix just till blended. Add in the chopped ham and the cheese. Mix together. Add in the rest of the flour mixture and stir just till mixed. Do not over mix. Pour into 2 greased medium 8×4 loaf pans. Bake in a 375F oven for 30 – 35 minutes. Allow to cool for 10 minutes then remove from pans.

 

Raspberry – Cream Cheese Muffins

Raspberry – Cream Cheese Muffins

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

Fall Morning Fold-Over

Fall Morning Fold-Over

1 whole wheat flour tortilla (10 inch)
1/2 of a medium ripe pear or apple
1/2 tsp. sugar
1/8 tsp. ground cinnamon
1 Kraft 2% Milk Singles, cut in half

Place tortilla on a microwavable plate. Cut pear or apple into thin slices; place on half of the tortilla. Top with sugar, cinnamon and Singles. Fold tortilla over filling. Microwave on high 45 seconds or until tortilla is warmed and cheese slice is melted.

Yield: 1 serving
Calories: 240
Fat: 6g
Fiber: 6g

Morning Sausage Bake

Morning Sausage Bake

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

Shrimp-Artichoke Frittata

Shrimp-Artichoke Frittata

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

Cranberry Pumpkin Bread

Cranberry Pumpkin Bread

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

Sour Cream Blueberry-Lemon Pancakes

Sour Cream Blueberry-Lemon Pancakes

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

Succulent Zucchini Bread

Succulent Zucchini Bread

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

Manhattan Special Bagel with Sun-Dried Tomato Spread

Manhattan Special Bagel with Sun-Dried Tomato Spread

1 C. fat-free ricotta cheese
4 sun-dried tomatoes, soaked in warm water for 10 minutes and drained
3 T. thinly sliced scallion
2 T. finely minced parsley
1 T. fresh lemon juice
2 3-ounce bagels, split

The night before, place the ricotta cheese in a fine sieve set over a bowl. Cover and refrigerated to drain. Finely mince soaked sun-dried tomatoes and mix with scallion, parsley, and lemon juice. Cover and refrigerate overnight. Next morning, combine drained ricotta (discard any liquid in the bowl) and sun-dried tomato mixture. Transfer mixture to a pretty serving bowl and supply a decorative spreader. Lightly toast the bagels: cut into quarters, and arrange in a basket.

Yield: 2 servings
Calories: 353
Fat: 2g
Fiber: 3g

Tiny Blueberry Pancakes

Tiny Blueberry Pancakes

1/3 C. nonfat buttermilk pancake mix
1/4 C. skim milk
butter-flavored cooking spray
1/3 C. fresh blueberries
1/4 C. sugar-free maple syrup, warmed

Mix pancake mix and skim milk according to package directions. Lightly coat a nonstick griddle or skillet with cooking spray. Place over medium-hot heat.
Ladle 1/4 C. of pancake batter onto the hot griddle. Sprinkle the top of each pancake with a few of the blueberries. Cook until bottom is lightly browned, about 2 minutes. Turn and cook the other side. Transfer to a warmed plate and pass the syrup to pour over the pancakes.

Yield: 1 serving
Calories: 205
Fat: 0g
Fiber: 5g

Italian Tofu Frittata

Italian Tofu Frittata

1 cup onion, chopped fine
4 cloves garlic, minced
1 cup zucchini, diced
1 cup red bell pepper, diced
2 cups finely chopped kale, (remove stems)
1 cup chopped fresh tomato
1/4 cup chicken or vegetable broth
2 T. red wine vinegar
5 oz firm light tofu, drained
4 egg whites
1 T. dried Italian seasoning
1/4 tsp. turmeric
salt and white pepper to taste
2 T. chopped fresh parsley

Prepare vegetables by chopping them and having them ready. Pureé tofu with egg whites, Italian seasoning and turmeric in blender. In 10 inch non-stick pan, sauté onion, garlic, zucchini, bell pepper, kale, and tomato for about 1 minute over medium low heat, stirring often with a little nonstick spray or a bit of water. Add broth and red wine vinegar. Pour tofu mixture over vegetables, cover and cook over low heat until mixture is completely firm and cooked, about 12 minutes. Top with chopped parsley.

Yield: 4 servings
Calories: 130
Fat: 3.7g
Fiber: 4g

Perfect Oatmeal

Perfect Oatmeal

2 1/4 cups water
dash salt
1 cup regular rolled oats
1/2 tsp. cinnamon
1/2 cup raisins
1/4 cup chopped walnuts
soy milk, or skim milk

butter, as desired
sweetener such as molasses, or honey

Combine the water and salt in a small saucepan and turn the heat to high. When the water boils, turn the heat to low, add oatmeal, and cook, stirring, until the water is just absorbed, about 5 minutes. Add cinnamon, raisins, and walnuts, stir, cover the pan and turn off heat. Let set for 5 minutes. Serve with milk and sweetener.

Yield: 2 servings
Calories: 362
Fat: 12.6g
Fiber: 8g

Plantain Cereal

Plantain Cereal

2 large, green plantains
3 C. water
3/4 tsp. salt
2 tsp. sugar
skim milk

Peel plantains and grate very coarsely with hand grater or in a food processor. In medium saucepan, stir together water, salt and sugar. Bring to a boil.
Stir in grated plantain and any juice. Reduce heat and cook at a simmer until it is almost smooth, about 10 minutes, stirring occasionally. To serve, divide among 4 bowls and pass skim milk separately.

YIELD: 4 servings
Serving Size: 1 C.

Calories, 131
Fat: 0g
Fiber: 2g

Lemon-Ricotta Crepes

Lemon-Ricotta Crepes

1 1/4 C. part-skim ricotta cheese
1/4 C. fresh lemon juice
2 T. granulated sugar
1 T. grated lemon zest
4 prepared crepes (6″ diameter), heated

In small bowl, combine ricotta cheese, lemon juice, sugar and lemon zest. Spoon one-fourth of the cheese mixture onto center of each crepe; roll up to enclose.

Yield: 4 servings
Calories: 180
Fat: 7g
Fiber: 0g

Banana-Date Flaxseed Bread

Banana-Date Flaxseed Bread

1/2 cup flaxseeds
2/3 cup mashed ripe banana
1/2 cup sugar
1/4 cup vegetable oil
2 large eggs
1 1/2 cups all-purpose flour
1/4 cup flaxseeds
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1/2 cup whole pitted dates, chopped
Cooking spray

Place 1/2 cup flaxseeds in a blender, and process until ground to measure 3/4 cup flaxseed meal. Set flaxseed meal aside. Preheat oven to 350°. Beat the banana, sugar, oil, and eggs at medium speed of a mixer until well-blended. Lightly spoon flour into dry measuring cups, and level with a knife. Combine flour, flaxseed meal, 1/4 cup flaxseeds, baking powder, baking soda, and salt, and gradually add to sugar mixture, beating until well-blended. Stir in chopped dates. Spoon the batter into an 8 x 4-inch loaf pan coated with cooking spray. Bake bread at 350° for 55 minutes or until a wooden pick inserted in center comes out clean. Cool 10 minutes in pan on a wire rack, and remove from pan. Cool completely on wire rack.

Yield: 16 servings
Calories: 129
Fat: 4.3g
Fiber: .9g

Banana-Oat Quick Bread

Banana-Oat Quick Bread

1 1/2 cups all-purpose flour
1 cup quick-cooking oats
3/4 cup packed brown sugar
2 1/2 teaspoons baking powder
1/4 teaspoon salt
1 cup mashed ripe banana
1/2 cup low-fat buttermilk
1/4 cup vegetable oil
1/4 cup egg substitute or 2 large egg whites
Cooking spray
1/4 cup quick-cooking oats
2 tablespoons coarsely chopped walnuts
2 tablespoons brown sugar
2 teaspoons butter or stick margarine

Preheat oven to 350°. Lightly spoon flour into dry measuring cups, and level with a knife. Combine flour and next 4 ingredients (flour through salt) in a large bowl; make a well in center of mixture. Combine banana, buttermilk, oil, and egg substitute in a bowl; add to flour mixture. Stir just until moist. Spoon batter into an 8 x 4-inch loaf pan coated with cooking spray. Combine 1/4 cup oats, walnuts, 2 tablespoons brown sugar, and butter, and sprinkle over batter. Bake at 350° for 1 hour or until a wooden pick inserted in center comes out clean. Cool 5 minutes in pan on a wire rack; remove from pan. Cool completely on wire rack.

Yield: 16 servings
Calories: 170
Fat: 5.2g
Fiber: 1.4g

Cranberry Muffins

Cranberry Muffins

1 1/2 C. unbleached white flour
1 C. whole-wheat flour
2 tsp. baking powder
2 tsp. cinnamon
2 eggs, beaten
1/4 C. sugar
1/2 C. unsweetened applesauce
2 T. canola oil
1/4 C. orange juice
1 tsp. orange extract
1 C. fresh cranberries

Preheat the oven to 350 degrees. Combine the flours, baking powder, and cinnamon in a medium bowl. Set aside. In a large bowl, combine the remaining ingredients. Add the dry ingredients slowly to the large bowl and mix until blended. Do not over beat. Pour the batter into 12 nonstick muffin C. and bake for 20 to 25 minutes. Remove muffins from oven and let cool slightly. Remove muffins from pan and let cool completely. To lower the calories even more you can substitute Splenda for the sugar.

Yield: 12 servings
Calories: 152
Fat: 4g
Fiber: 2g

Banana-Oatmeal Bread

Banana-Oatmeal Bread

1 cup packed brown sugar
7 tablespoons vegetable oil
2 large egg whites
1 large egg
1 1/3 cups mashed ripe banana (about 2 large)
1 cup regular oats
1/2 cup fat-free milk
2 cups all-purpose flour
1 tablespoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1/2 teaspoon ground cinnamon
Cooking spray

Preheat oven to 350°. Combine first 4 ingredients in a large bowl; beat well at medium speed of a mixer. Combine banana, oats, and milk; add to sugar mixture, beating well. Lightly spoon flour into dry measuring cups; level with a knife. Combine flour, baking powder, baking soda, salt, and cinnamon; stir with a whisk. Add to sugar mixture; beat just until moist. Spoon batter into a 9 x 5-inch loaf pan coated with cooking spray. Bake at 350° for 1 hour and 10 minutes or until a wooden pick inserted in center comes out clean. Cool 10 minutes in pan on a wire rack; remove from pan. Cool completely on wire rack.

Yield: 18 servings
Calories: 185
Fat: 6.1g
Fiber: 1.3g

Classic Banana Bread

Classic Banana Bread

2 cups all-purpose flour
3/4 teaspoon baking soda
1/2 teaspoon salt
1 cup sugar
1/4 cup butter, softened
2 large eggs
1 1/2 cups mashed ripe banana (about 3 bananas)
1/3 cup plain low-fat yogurt
1 teaspoon vanilla extract
Cooking spray

Preheat oven to 350°. Lightly spoon flour into dry measuring cups; level with a knife. Combine the flour, baking soda, and salt, stirring with a whisk. Place sugar and butter in a large bowl, and beat with a mixer at medium speed until well blended (about 1 minute). Add the eggs, 1 at a time, beating well after each addition. Add banana, yogurt, and vanilla; beat until blended. Add flour mixture; beat at low speed just until moist. Spoon batter into an 8 1/2 x 4 1/2-inch loaf pan coated with cooking spray. Bake at 350° for 1 hour or until a wooden pick inserted in center comes out clean. Cool 10 minutes in pan on a wire rack; remove from pan. Cool completely on wire rack.

Yield: 1 loaf, 14 servings
Calories: 187
Fat: 4.3g
Fiber: 1.1g

Coconut Banana Bread with Lime Glaze

Coconut Banana Bread with Lime Glaze

2 cups all-purpose flour
3/4 teaspoon baking soda
1/2 teaspoon salt
1 cup granulated sugar
1/4 cup butter, softened
2 large eggs
1 1/2 cups mashed ripe banana (about 3 bananas)
1/4 cup plain low-fat yogurt
3 tablespoons dark rum
1/2 teaspoon vanilla extract
1/2 cup flaked sweetened coconut
Cooking spray
1 tablespoon flaked sweetened coconut
1/2 cup powdered sugar
1 1/2 tablespoons fresh lime or lemon juice

Preheat oven to 350°. Lightly spoon the flour into dry measuring cups, and level with a knife. Combine the flour, baking soda, and salt, stirring with a whisk to combine. Place granulated sugar and butter in a large bowl; beat with a mixer at medium speed until well blended (about 1 minute). Add the eggs, 1 at a time, beating well after each addition. Add banana, yogurt, rum, and vanilla; beat until blended. Add flour mixture; beat at low speed just until moist. Stir in 1/2 cup coconut. Spoon batter into a 9 x 5-inch loaf pan coated with cooking spray; sprinkle with 1 tablespoon coconut. Bake at 350° for 1 hour or until a wooden pick inserted in center comes out clean. Cool 10 minutes in pan on a wire rack; remove from pan. Combine powdered sugar and juice, stirring with a whisk; drizzle over warm bread. Cool bread completely on wire rack.

Yield: 1 loaf, 16 servings
Calories: 193
Fat: 4.6g
FIber: 1.1g

Molasses-Oat Banana Bread

Molasses-Oat Banana Bread

1 cup all-purpose flour
1/2 cup whole wheat flour
2/3 cup regular oats
1 teaspoon baking soda
1 teaspoon ground cinnamon
1/2 teaspoon salt
2/3 cup sugar
1/4 cup butter, softened
1/3 cup dark molasses
2 large eggs
1 cup mashed ripe banana (about 2 bananas)
1/3 cup plain low-fat yogurt
1 teaspoon vanilla extract
Cooking spray

Preheat oven to 350°. Lightly spoon flours into dry measuring cups; level with a knife. Combine flours, oats, baking soda, cinnamon, and salt, stirring with a whisk. Place sugar, butter, and molasses in a large bowl; beat with a mixer at medium speed until well blended (about 1 minute). Add eggs, 1 at a time, beating well after each addition. Add banana, yogurt, and vanilla; beat until blended. Add flour mixture; beat at low speed just until moist. Spoon batter into an 8 1/2 x 4 1/2-inch loaf pan coated with cooking spray. Bake at 350° for 1 hour and 5 minutes or until a wooden pick inserted in center comes out clean. Cool 10 minutes in pan on a wire rack; remove from pan. Cool completely on wire rack.

Yield: 1 loaf, 14 servings
Calories: 177
Fat: 4.6g
Fiber: 1.6g

Jamaican Banana Bread

Jamaican Banana Bread

Cooking spray
2 tablespoons stick margarine, softened
2 tablespoons tub light cream cheese, softened
1 cup sugar
1 large egg
2 cups all-purpose flour
2 teaspoons baking powder
1/2 teaspoon baking soda
1/8 teaspoon salt
1 cup mashed ripe banana
1/2 cup skim milk
2 tablespoons dark rum or 1/4 teaspoon imitation rum extract
1/2 teaspoon grated lime rind
2 teaspoons lime juice
1 teaspoon vanilla extract
1/4 cup chopped pecans, toasted
1/4 cup flaked sweetened coconut
1/4 cup packed brown sugar
2 teaspoons margarine
2 teaspoons lime juice
2 teaspoons dark rum or 1/8 teaspoon imitation rum extract
2 tablespoons chopped pecans, toasted
2 tablespoons flaked sweetened coconut

Preheat oven to 375°. Coat an 8 x 4-inch loaf pan with cooking spray; set aside. Beat 2 tablespoons margarine and cheese at medium speed of a mixer; add 1 cup sugar, beating well. Add egg; beat well. Combine flour, baking powder, baking soda, and salt; stir well. Combine banana and next 5 ingredients (banana through vanilla); stir well. Add flour mixture to creamed mixture alternately with banana mixture, beginning and ending with flour mixture; mix after each addition. Stir in 1/4 cup pecans and 1/4 cup coconut. Pour batter into prepared pan; bake at 375° for 50 to 60 minutes or until toothpick inserted in center comes out clean. Let cool in pan 10 minutes; remove from pan. Let cool slightly on a wire rack. Combine brown sugar and 2 teaspoons each margarine, lime juice, and rum in a saucepan; bring to a simmer. Cook 1 minute; stir constantly. Remove from heat. Stir in 2 tablespoons each pecans and coconut; spoon over loaf.

Yield: 16 servings
Calories: 187
Fat: 5.4g
Fiber: 1.1g

Orange Banana-Nut Bread

Orange Banana-Nut Bread

2 cups all-purpose flour
3/4 teaspoon baking soda
1/2 teaspoon salt
1 cup sugar
1/4 cup butter, softened
2 large eggs
1 1/2 cups mashed ripe banana (about 3 bananas)
1 1/2 tablespoons grated orange rind
3 tablespoons fresh orange juice
1/3 cup chopped walnuts
Cooking spray

Preheat oven to 350º. Lightly spoon flour into dry measuring cups, and level with a knife. Combine the flour, baking soda, and salt, stirring with a whisk. Place sugar and butter in a large bowl; beat with a mixer at medium speed until well blended (about 1 minute). Add eggs, 1 at a time, beating well after each addition. Add banana, rind, and juice; beat until blended. Add flour mixture; beat at low speed just until moist. Stir in walnuts; spoon batter into an 8 1/2 x 4 1/2-inch loaf pan coated with cooking spray. Bake at 350° for 1 hour and 5 minutes or until a wooden pick inserted in center comes out clean. Cool 10 minutes in pan on a wire rack; remove from pan. Cool completely on wire rack.

Yield: 1 loaf, 16 servings
Calories: 178
Fat: 5.4g
Fiber: 1.2g