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
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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 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.
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Yield: 2 servings
Calories: 110
Fat; 1g
Fiber: 3g
1/2 teaspoon paprika
1/4 teaspoon freshly ground pepper
1/4 teaspoon garlic powder
1/4 teaspoon dried oregano
1/4 teaspoon dried thyme
1/4 teaspoon salt
pinch of cayenne pepper, or to taste
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2 cups cooked collard greens
4 teaspoons canola oil, divided
1 onion, chopped
4 large eggs
1/4 cup finely chopped preservativefree andouille sausage or hot-smoked salmon
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In a small bowl, combine all ingredients. Use immediately, or store in a tightly sealed container in the refrigerator for up to 5 days. Squeeze the greens dry and chop them finely. Set aside. Heat 2 teaspoons of the oil in a medium skillet over medium-high heat. Add the onion and sauté for 2 minutes. Add the Cajun Spice and cook until the onion is soft, 2 to 3 minutes. Add the greens and stir until they are heated through, 1 minute. In a bowl, whisk the eggs until well beaten. Add the remaining oil to the pan. Pour in the eggs. When they start to set, reduce the heat to medium and scramble until the eggs are done as you like. Sprinkle the salmon over the eggs. Serve immediately. Replacing Andouille sausage with hot-smoked salmon and spices gives these eggs flavor, but with even less cholesterol and saturated fat. For flavorful, lean collards, cut fresh stemmed leaves crosswise into thin strips and cook them in an equal mixture of chicken broth and water until they are as tender as you like, 30 to 60 minutes. Add liquid as needed to keep the greens half submerged until almost done, then let most of it boil off.
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
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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.
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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
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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.
2 egg whites
2 egg yolks
Portabella, oyster, shitake
2 tsp. Grapeseed oil
2 tsp. butter
2 T. gruyere cheese
In a non-stick pan place oil and butter over low heat. Whip egg whites to medium peaks, fold in yolks. Place mixture in pan a put into a 350 convection oven for 5-7 minutes. Sauté mushrooms in 1 tsp. butter and oil. Add salt and pepper to taste. Remove omelet from oven and stuff with mushrooms and cheese. Fold onto an appropriate dish, and then serve.
1 1/2 cups unprocessed wheat bran or oat bran
1 cup whole wheat flour
2 tablespoons ground flaxseed
1 1/4 teaspoons baking soda
1 teaspoon ground cinnamon
1/8 teaspoon salt
3/4 cup 1% milk or unflavored soymilk
1/3 cup honey
1 ripe medium banana, mashed with a fork
1 large egg
2 tablespoons olive oil
1 teaspoon pure vanilla extract
1 cup fresh blueberries or other berries
Position a rack in the center of the oven and preheat oven to 400 degrees Fahrenheit. Lightly coat 24 nonstick miniature muffin cups with cooking oil spray. In a medium bowl, combine bran, flour, flaxseed, baking soda, cinnamon, and salt. Set aside. In another medium bowl or in a blender, combine the milk, honey, banana, egg, olive oil, and vanilla extract until smooth. Make a well in the center of the dry ingredients, and pour in one-third of the liquid mixture. Using a spoon, stir until smooth. Add remaining liquid mixture and stir just until combined. Add blueberries and stir again, but do not over mix. Spoon 2 tablespoons of batter into each prepared muffin cup. Bake about 8 minutes, or until the tops spring back when pressed gently in the centers. Do not overbake. Cool in the pan on a wire rack for 10 minutes before removing from the cups. Serve warm or cool completely on the rack. Make-Ahead Tip: To freeze these muffins for later use, wrap cooled muffins tightly in plastic wrap and place in freezer bags. Freeze for up to three months.
Yield: 24 miniature muffins
Calories: 63
Fat: 2g
Fiber: 2.7g
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 teaspoon olive oil
1 cup coarse grind bulgur
1 1/2 teaspoons fennel seeds
2 cups water
1 teaspoon vanilla extract
1/2 teaspoon ground cardamom
1/2 teaspoon ground cinnamon
Pinch nutmeg
1 cup blueberries or other fresh berries
Heat oil in a 2-quart saucepan over medium heat. Add bulgur and fennel seeds and cook, stirring frequently, until bulgur is light golden brown, about 5 minutes. Remove saucepan from heat. Carefully stir in water, vanilla and spices. Return to heat and bring to a boil. Reduce heat to low, cover, and simmer until most, but not all, of the liquid has been absorbed, about 8 minutes. Remove from heat and allow to stand for two minutes. Spoon into serving dishes. Garnish with blueberries and serve.
Yield: 3 cups; 6 (½-cup) servings
Calories: 107
Fat: 1g
Fiber: 5.4g
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
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
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
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
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
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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.
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
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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.
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. Â store bought, good quality basil pesto sauce
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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
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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
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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!
Crispy Lemon Fried Eggs
4 T. extra-virgin olive oil
1 lemon, cut into thin slices, seeded
4 eggs
Kosher salt
Freshly ground black pepper for garnish
Heat a large cast-iron skillet or frying pan on medium-high. Once the pan is heated, add the oil and the lemon slices. Give the oil a few seconds to heat up. Once the oil starts to shimmer, carefully crack each egg and slide it out of the shell and into the pan, among the lemon slices. Hold the shell close to the oil to prevent splattering. Sprinkle the yolks with a pinch of salt and cook, tilting the pan and using a spoon to baste the tops of the eggs with the olive oil. Cook about 2 minutes, until the whites are puffed and set and the edges are browned and crispy. Remove the pan from the heat (or if you prefer a firmer yolk, flip each egg and cook until the other side is done, about 1 minute). Slide the eggs onto plates, pour the lemon oil over the tops, and season with salt. Use the lemon slices from the skillet as garnish.
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
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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.
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
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
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
Dinner Worthy Toasts
Brown Butter Roasted Radish Toasts: A sophisticated mix of roasted earthy radishes and rich butter.
WHITE & GREEN Toppings: Ricotta, peas, and soft herbs on rustic whole wheat Vibe: Spring on a plate
TOMATO MELT Toppings: Fresh tomato slices topped with melted cheddar on sourdough Vibe: Soup with grilled cheese, but make it toast
Hummus, Pepitas, and Za’atar: on seeded bread
Marinated Goat Cheese and Olive Tapenade
THE ELVIS: Toppings: Peanut butter, sliced bananas, and crumbled bacon on white bread Vibe: Fit for the King
PLOUGHMAN’S FEAST Toppings: An almost unwieldy pile of sharp cheddar, ham, and maybe some bits of chopped cornichon on crusty bread spread with wholegrain mustard and apricot jam
CLASSIC SM0RREBR0D Toppings: Butter, pickled herring, sliced onion, and dill on Danish rye
CHA CHAAN TENG MEETS KOPITIAM Toppings: Chopped soft-boiled egg on fluffy milk bread drizzled with sweetened condensed milk and a splash of soy sauce
Mermaids’s Kiss Toppings: Freshly shucked uni and caviar or salmon roe on milk bread with a squeeze of lemon and a sprinkling of thinly sliced chives
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
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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 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
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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.
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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
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
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
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
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
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
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
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