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Category: Breakfasts

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

Cardamom Banana Bread with Pistachios

Cardamom Banana Bread with Pistachios

2 cups all-purpose flour
3/4 teaspoon baking soda
1/2 teaspoon salt
1/2 cup granulated sugar
1/2 cup packed brown sugar
1/4 cup butter, softened
2 large eggs
1 1/2 cups mashed ripe banana (about 3 bananas)
1/3 cup reduced-fat sour cream
1/2 teaspoon ground cardamom
1/3 cup finely chopped pistachios
Cooking spray

Preheat oven to 350°. Lightly spoon flour into dry measuring cups, and level with a knife. Combine the flour, baking soda, and salt, stirring with a whisk. Place sugars 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, sour cream, and cardamom; beat until blended. Add flour mixture; beat at low speed just until moist. Stir in pistachios. Spoon batter into a 9 x 5-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 bread completely on wire rack.

Yield: 1 loaf, 16 servings
Calories: 185
Fat: 5.5g
Fiber: 1.3g

Toni’s Banana Bread

Toni’s Banana Bread

1 cup mashed ripe banana (about 2 medium)
2/3 cup sugar
1/4 cup vegetable oil
1/4 cup egg substitute or 1 large egg white
1 large egg
1 3/4 cups all-purpose flour
1 1/4 teaspoons cream of tartar
3/4 teaspoon baking soda
1/2 teaspoon salt
Cooking spray

Preheat oven to 350°. Combine first 5 ingredients in a large bowl; beat with a mixer at medium speed until smooth. Lightly spoon flour into dry measuring cups, and level with a knife. Combine flour, cream of tartar, baking soda, and salt in a bowl, stirring with a whisk. Add the flour mixture to banana mixture, stirring just until moist. Spoon the batter into an 8 x 4-inch loaf pan coated with cooking spray. Bake at 350° for 40 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 rack. Note: To freeze individual slices, place in heavy-duty zip-top plastic bags. Remove excess air from bags; seal and freeze for up to 1 month. To thaw, let stand at room temperature.

Yield: 12 servings (serving size: 1 slice)
Calories: 174
Fat: 5.3g
Fiber: .9g

Banana Bread

Banana Bread

3/4 cup all-purpose flour
3/4 cup whole wheat flour
1 teaspoon baking powder
1 teaspoon baking soda
1/4 cup sugar
2 tablespoons margarine, melted
3 medium-size ripe bananas, peeled and mashed
1 egg, lightly beaten
Cooking spray

Combine first 4 ingredients in a large bowl. Combine sugar and next 3 ingredients; add to flour mixture, stirring just until dry ingredients are moistened. Pour batter into an 8 1/2 -x4 1/2-x3-inch loafpan coated with cooking spray. Bake at 350 degrees for 50 minutes or until a wooden pick inserted in center comes out clean. Cool in pan on a wire rack 10 minutes; remove from pan, and let cool completely on wire rack.

Yield: 16 (1/2–inch) slices
Calories: 96
Fat: 2.1g
Fiber: 1.7g

Blueberry-Lemon Banana Bread with Cream-Cheese Glaze

Blueberry-Lemon Banana Bread with Cream-Cheese Glaze

2 cups all-purpose flour
3/4 teaspoon baking soda
1/2 teaspoon salt
1 cup granulated sugar
1/4 cup butter, softened
1 cup mashed ripe banana (about 2 bananas)
1/2 cup egg substitute
1/3 cup reduced-fat sour cream
1 teaspoon vanilla extract
1 cup fresh blueberries
1 tablespoon grated lemon rind
Cooking spray

Glaze:
1/4 cup (2 ounces) block-style 1/3-less-fat cream cheese
3 tablespoons powdered sugar
1 tablespoon fresh lemon juice
2 teaspoons water

Preheat oven to 350°. To prepare the banana bread, lightly spoon flour into dry measuring cups, and level with a knife. Combine flour, baking soda, and salt, stirring with a whisk to combine. Place granulated sugar and butter in a large bowl, and beat with a mixer at medium speed until mixture is well blended (about 1 minute). Add mashed banana, egg substitute, sour cream, and vanilla; beat until blended. Add flour mixture; beat at low speed just until moist. Gently fold in blueberries and lemon rind. 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 15 minutes or until a wooden pick inserted in center comes out clean. Cool the bread 10 minutes in pan on a wire rack; remove the bread from pan. Cool completely on wire rack. To prepare glaze, combine cream cheese, powdered sugar, lemon juice, and water, stirring with a whisk until smooth. Drizzle the glaze over cooled bread.

Yield: 1 loaf, 16 servings
Calories: 176
Fat: 4.6g
Fiber: 1.1g

Mom’s Banana Bread

Mom’s Banana Bread

1 cup sugar
1/4 cup light butter, softened
1 2/3 cups mashed ripe banana (about 3 bananas)
1/4 cup skim milk
1/4 cup low-fat sour cream
2 large egg whites
2 cups all-purpose flour
1 teaspoon baking soda
1/2 teaspoon salt
Cooking spray

Preheat oven to 350°. Combine sugar and butter in a bowl; beat at medium speed of a mixer until well-blended. Add banana, milk, sour cream, and egg whites; beat well, and set aside. Combine flour, baking soda, and salt; stir well. Add dry ingredients to creamed mixture, beating until blended. Spoon batter into 4 (5 x 2 1/2-inch) miniature loaf pans coated with cooking spray. Bake at 350° for 45 minutes or until a wooden pick inserted in center comes out clean. Let cool in pans 10 minutes on a wire rack; remove from pans. Let cool completely on wire racks. Note: To make one 9-inch loaf, spoon batter into a 9 x 5-inch loaf pan coated with cooking spray; bake at 350º for 1 hour and 10 minutes.

Yield: 1 loaf, 20 servings
Calories: 147
Fat: 2.2g
Fiber: 1.1g

Mom’s Banana Bread

Mom’s Banana Bread

1 cup sugar
1/4 cup light butter, softened
1 2/3 cups mashed ripe banana (about 3 bananas)
1/4 cup skim milk
1/4 cup low-fat sour cream
2 large egg whites
2 cups all-purpose flour
1 teaspoon baking soda
1/2 teaspoon salt
Cooking spray

Preheat oven to 350°. Combine sugar and butter in a bowl; beat at medium speed of a mixer until well-blended. Add banana, milk, sour cream, and egg whites; beat well, and set aside. Combine flour, baking soda, and salt; stir well. Add dry ingredients to creamed mixture, beating until blended. Spoon batter into 4 (5 x 2 1/2-inch) miniature loaf pans coated with cooking spray. Bake at 350° for 45 minutes or until a wooden pick inserted in center comes out clean. Let cool in pans 10 minutes on a wire rack; remove from pans. Let cool completely on wire racks. Note: To make one 9-inch loaf, spoon batter into a 9 x 5-inch loaf pan coated with cooking spray; bake at 350º for 1 hour and 10 minutes.

Yield: 1 loaf, 20 servings
Calories: 147
Fat: 2.2g
Fiber: 1.1g

Asparagus Strata

Asparagus Strata

6 ounces thin asparagus, tough ends trimmed, cut into 3/4-inch pieces
1 red bell pepper, diced
2 C. low-fat (1%) milk
1/4 C. grated Parmesan cheese
5 egg whites
1 egg
1 T. flour
2 tsp. Dijon mustard
16 slices (1/2 ounce each) day-old French bread
1 ounce Canadian bacon, thinly slivered
2 ounces Cheddar cheese, shredded (about 1/2 C.)

In a steamer, cook asparagus 3 minutes until crisp-tender. Add bell pepper and cook 1 minute longer. Meanwhile, in blender or food processor, combine milk, Parmesan, egg whites, whole egg, flour, and mustard until smooth, about 1 minute. Lightly grease 9-inch square baking dish. Arrange 8 bread slices in a single layer in prepared baking dish and sprinkle with half of asparagus mixture. Top with half the bacon, then sprinkle with half the Cheddar. Repeat with remaining bread, asparagus mixture, bacon, and Cheddar. Gradually pour milk mixture over, cover, and refrigerate for 30 minutes (or overnight). Preheat oven to 350°F. Bake strata, uncovered, for 45 minutes, or until top is golden and a knife inserted in center comes out clean.

Yield: 4 servings
Calories: 369
Fat: 12g
Fiber: 3g

Potato Onion Scramble

Potato Onion Scramble

2 T. butter
1 medium onion
2 cups grated raw potato
1/2 cup water
salt & pepper to taste
1/2 cup diced corned beef (approximately 8-10 thin slices)
4 eggs
1/2 tsp. Worcestershire sauce
5 drops Tabasco sauce
chopped green onion or parsley to garnish

Heat a large nonstick frying pan over medium heat and melt butter. Add onion, potato, water, salt, and pepper; stir well. Cover. Reduce heat; simmer for 10 minutes. Remove lid, water should have disappeared and potato should be almost cooked. Sprinkle corned beef on top of potato mixture. Beat eggs and stir in Worcestershire sauce and Tabasco sauce. Pour eggs over potatoes, stir and let set. Sprinkle with parsley or green onions. Serve immediately. Variations: Black Forest Ham can be substituted for corned beef. Top with grated Cheddar or Monterey Jack cheese if you wish.

Yields: 4 Servings
Serving Size: 3/4 cup

Calories: 222
Fat: 11.6g
Fiber: 1.8g

Banana Walnut Bread

Banana Walnut Bread

1 1/3 cup All-Purpose Flour
1/2 cup Splenda
1 tsp. Baking Powder
1/2 tsp. Baking Soda
1 pinch salt
1 1/4 cups Mashed Bananas (approx. 3 large bananas)
1 T. Canola Oil
1/3 cup Reduced Fat Buttermilk
2 tsp. Vanilla Extract
1/4 cup Chopped Walnuts

Preheat oven to 350°F. Spray a 9X5 inch loaf pan with nonstick cooking spray. Set aside. Blend the dry ingredients in a large bowl. Set aside. Mash Bananas. Add oil, buttermilk and vanilla to the mashed bananas. Mix well. Pour banana mixture into dry ingredients. Stir until just mixed. Add chopped walnuts. Stir until just mixed. Pour batter into prepared pan. Bake 45-55 minutes or until rich brown and the center is set.

Yield: 8 servings
Calories: 160
Fat: 5g
Fiber: 1g

Tortitas de Maiz

Tortitas de Maiz

1 C. water
1 C. 2% reduced-fat milk
1/2 C. sugar
2 T. butter
1/4 tsp. salt
1 1/2 C. yellow cornmeal
1 T. vanilla extract
3 large eggs, lightly beaten
Cooking spray

Combine first 5 ingredients in a medium saucepan; bring to a boil. Gradually add cornmeal, stirring constantly with a whisk. Remove from heat; cool 10 minutes. Add vanilla and eggs, stirring well with a whisk. Heat a nonstick skillet coated with cooking spray over medium-high heat. Spoon about 1/3 C. batter into pan. Cook 2 1/2 minutes on each side or until golden brown. Repeat procedure with remaining batter.

Yield: 9 servings
Serving size: 1 cake

Calories: 192
Fat: 5.1g
FIber: 1.7g

Breakfast Polenta with Warm Berry Compote

Breakfast Polenta with Warm Berry Compote

Compote:
1 tablespoon butter
3 tablespoons honey
1 tablespoon fresh lemon juice
Dash of ground cinnamon
1 (12-ounce) bag assorted frozen berries

Polenta:
3 cups 1% low-fat milk
1/2 cup dry instant polenta
2 tablespoons sugar
1/2 teaspoon salt

To prepare compote, melt butter in a medium saucepan over medium heat. Add honey, juice, cinnamon, and berries; bring to a boil. Reduce heat; simmer 5 minutes or until thoroughly heated. Keep warm. To prepare polenta, bring milk to a boil in a medium saucepan. Slowly add polenta, stirring constantly with a whisk. Stir in sugar and salt, and cook 5 minutes or until thick, stirring constantly. Serve with compote.

Yield: 4 servings
Serving size: 2/3 cup polenta and 1/3 cup compote

Calories: 285
Fat: 4.9g
Fiber: 3.9g

Frittata Primavera

Frittata Primavera

3 tsp. olive oil
1/4 C. chopped onion
1 clove garlic, finely chopped
1/2 C. fresh asparagus pieces
1/2 C. canned or frozen artichoke hearts, chopped
1/2 C. sugar snap peas, strings pulled and cut in 1/2-inch pieces
1/4 tsp. dried basil
pepper
salt
3/4 C. egg substitute or 3 eggs
1 T. plain low-fat yogurt
1 T. grated Parmesan cheese

Heat 1 tsp. of the oil in a skillet and cook the onion 2 or 3 minutes or until soft. Add the garlic and cook 1 minute more. Stir in the asparagus, artichoke hearts, peas, basil, and pepper, and cook, stirring occasionally until tender but still slightly crisp, 3 to 5 minutes. Set aside. Preheat the broiler. Beat the egg substitute or eggs with the yogurt and another pinch of pepper. Heat the remaining oil in a heavy bottom skillet. Pour in the egg mixture and cook until just set on the bottom but still wet on the top, 1 minute. Scatter the vegetables over the top and set in the oven to finish cooking, 2 minutes. Dust the top with the Parmesan cheese, cut into wedges and serve.

Yield: 2 servings
Calories: 126
Fat: 3g
Fiber: 2g

Poached Eggs on Black Bean Salsa

Poached Eggs on Black Bean Salsa

Salsa
1 1/2 C. prepared low sodium salsa
1 151/2-ounce can reduced sodium black beans, rinsed and drained
12 small stuffed green olives, sliced (optional)
1 tsp. ground cumin
1 1/2 tsp. arrowroot or cornstarch mixed with 2 T. water (slurry)

Eggs and Tortillas
6 6-inch corn tortillas
1/4 tsp. salt
6 whole eggs or *1 1/2 C. egg substitute

Garnish
Chopped fresh cilantro, cilantro
1 tsp. dried crushed red pepper flakes

Preheat the oven to 350° F. Take eggs out of refrigerator so they can warm to room temperature. Combine the salsa, black beans, olives (if you are using them), and cumin. Add the slurry and stir over medium heat until the salsa is glossy and thickened. Set aside until the eggs are ready. Wrap the tortillas in waxed paper and heat in the microwave about 2 or 3 minutes or until all are warm. Pour 2 inches of water and salt into a large, shallow skillet and bring to a simmer. Break an egg into a small dish or saucer and slide gently into the simmering (not boiling) water. Repeat with the rest of the eggs, one by one. When all the eggs have been added, give the pan a gentle shake to allow the hot water to flow over the tops of the eggs and cook them lightly. (Keep the water just barely simmering.) After about 4 minutes, the whites should be firm and the yolks runny. Serve immediately. Place a hot tortilla on each warmed salad plate and spoon a healthy dollop of the salsa into the middle of the tortilla. Top with a poached egg or a 1/4-C. scoop of the scrambled eggs. For garnish, sprinkle the chopped cilantro and red pepper flakes over the eggs. Offer more pepper flakes in a small dish for those who like it more than just hot.

**If you choose to use egg substitute, heat a medium skillet over medium-low heat. Spray with cooking spray and pour in the egg substitute. When the eggs start to set, push gently with a spatula, moving the cooked part to the center of the pan and letting the uncooked part run to the bottom of the pan. It is important that the eggs stay soft and glossy. They can be ruined by overcooking or over-stirring.

Yield: 6 servings
Calories: 187
Fat: 7g
Fiber: 5g

With Egg Substitute:
Calories: 142
Fat: 2g
Fiber: 5g

Corny Oatmeal Breakfast Patties

Corny Oatmeal Breakfast Patties

3 1/2 C. Water
1/2 C. Yellow Cornmeal — (3 Oz)
1 C. Rolled Oats — (3 Oz)
2 tsp. Ground Cinnamon
1 tsp. Salt
2 1/2 T. Sugar
1 T. Vanilla Extract
1/2 C. Raisins

Lightly spray an 11 x 7″ baking pan with nonstick cooking spray. Bring water to a boil in a med saucepan over medium heat. In a small bowl, combine cornmeal, oats, cinnamon, salt, and sugar, mixing well. Add to boiling water, stirring briskly with a fork or wire whisk to prevent lumps. Reduce heat to low and cook 15 minutes, stirring frequently. Remove from heat and stir in vanilla and raisins. Spread mixture evenly in prepared pan. Cover and chill overnight. Cut chilled mixture into 8 even pieces. Preheat a nonstick skillet or griddle over medium heat. Spray it lightly with nonstick cooking spray. Place patties in skillet and cook until crisp on both sides, turning several times. Serve hot, drizzled with maple syrup or spread with your favorite jam.

Splenda would probably work in this, reducing the calories per cake by 15.

Yield: 8 servings
Calories: 121
Fat: 1g
Fiber: .8g

Homemade Egg Substitute

Homemade Egg Substitute

6 jumbo egg whites
1 tsp. canola oil
1/4 C. powdered dry skim milk
1 drop yellow food coloring

Combine ingredients. This recipe can be frozen in plastic containers for later use or kept in the refrigerator for up to 7 days. I have found it to work very well in egg breakfast dishes and omlettes. The advantage is that it is much less expensive than commercial egg substitutes and people on a sodium restriction can use these more freely.

Yield: 6 servings
Serving Size: 1/4 C. (= to one egg)

Calories: 40
Fat: .8g
Fiber: 0g

Basic Fluffy Omelets

Basic Fluffy Omelets

3 fresh egg whites
Pinch of cream of tartar or flour
1 C. substitute eggs
1 tsp. butter
Chopped fresh parsley for garnish
Salt (optional) and fresh ground black pepper

In a small bowl, beat the egg whites and cream of tartar or flour (if desired) until very fluffy. Add the substitute eggs, blending well. If you’re making one large omelet, melt the butter in a medium-hot large skillet with a lid. If you’re making indivdual omelets, use 4 small skillets with lids. Pour the egg mixture into the pan(s) and reduce the heat to low. Cover the eggs and cook for 2 to 3 minutes. When the edges are firm, use a rubber spatula to lift several times to make sure that the bottom isn’t getting too brown. (If it is, turn down the heat drastically.) If adding optional fillings, place inside now (calories for fillings not included in nutritional information) Fold the omlet. Sprinkle on the parsley (or other topping) and season to taste with salt and pepper.

Yield: 4 servings
Calories: 66
Total fat 1 gram
Fiber: 0g

Sweet Potato Hash

Sweet Potato Hash

1 1/2 lb. sweet potatoes, peeled and diced
1/3 C. water
1 1/2 tsp. olive oil
2 (1-oz.) links turkey breakfast sausage
1 1/4 C. chopped onion
3/4 tsp. salt, divided
1 1/2 T. maple syrup
1 T. water
1/4 tsp. black pepper
1/8 tsp. ground nutmeg

Place sweet potatoes and 1/3 C. water in a large microwave-safe bowl. Cover with plastic wrap and microwave at HIGH 15 minutes or until potatoes are tender. Carefully uncover; drain and keep warm. Heat oil in a large nonstick skillet over medium-high heat. Remove casings from sausage. Add onion to pan; sauté 6 minutes or until tender. Add sausage and 1/4 tsp. salt; cook 4 minutes or until sausage is done, stirring to crumble. Stir in sweet potatoes, 1/2 tsp. salt, syrup, 1 T. water, pepper, and nutmeg. Cook until liquid is absorbed and sweet potatoes begin to brown (about 5 minutes).

Yield: 4 servings
Serving size: about 1 C.

Calories: 200
Fat: 3.6g
Fiber: 4.5g

Huevos Rancheros Casserole

Huevos Rancheros Casserole

Vegetable oil spray
2 oz. turkey breakfast sausage, casings removed (2 links)
1 Anaheim pepper, seeded and diced
6 6-inch corn tortillas, diced
15-oz. can no-salt-added black beans, rinsed and drained
1 C. cherry tomatoes, halved
2 C. fat-free milk
Egg substitute equivalent to 6 eggs (about 1 1/2 C.)
2 T. sliced black olives, drained

Preheat oven to 350ºF. Lightly sprat a 9-inch square baking pan with vegetable oil spray; set aside. In a small nonstick skillet, cook sausage over medium-high heat for 3 minutes, stirring to break up. Add pepper and cook for 1 to 2 minutes, or until pepper is tender and sausage is no longer pink. Put in a colander and rinse with hot water; drain well. Put in baking pan. Top with tortillas, then with beans, and finally with tomatoes. In a medium bowl, whisk together milk and egg substitute. Pour over casserole. Bake for 45 minutes, or until center is set. Cut into six pieces and sprinkle with olives. To make the casserole ahead of time, assemble as directed, then cover and refrigerate for up to 12 hours before baking. Remove from refrigerator 15 minutes before baking.

Yield: 6 servings
Serving Size: 3/4 C.
Calories: 207
Fat: 2g
Fiber: 5g

Prosciutto-Cheese Omelet

Prosciutto-Cheese Omelet

1/2 oz. Prosciutto, chopped
2 T. chopped Fresh Basil
2 T. part skim Ricotta Cheese
3 Eggs
1 T. Water
Salt & Pepper
1 T. whipped Butter
1 T. Parmesan Cheese

Combine ham, basil, and ricotta cheese; stir to combine. Using a fork, in a separate small mixing bowl combine eggs, water, salt and pepper and beat until combined. In 9″ skillet, melt 2 tsp. butter; add egg mixture and cook over medium-high heat until bottom of omelet is set and lightly browned, 1 – 2 minutes. Spoon prosciutto mixture over half the omelet. Using a spatula, loosen omelet around edges, then fold omelet in half and slide onto flame proof plate. Brush with butter, sprinkle with parmesan cheese and broil until cheese is melted, 30 seconds.

Yield: 2 servings
Calories: 195
Fat: 14g
Fiber: 0g

Western Eggs in Potato Shells

Western Eggs in Potato Shells

1 baking potato (9 oz.) baked
2 T. fat free sour cream
1 tsp. butter
1 oz. Canadian style bacon, diced
2 T. each minced onion & green bell pepper
2 eggs

Cut potato in half lengthwise and using a spoon, scoop out pulp from halves, leaving 1/4 inch thick shells; reserve shells. In small mixing bowl combine potato pulp and sour cream; mash and set aside. In small nonstick skillet melt butter; add bacon, onion and bell pepper and sauté over medium-high heat, stirring frequently, until vegetables are tender-crisp, 2-3 minutes. Add to pulp mixture and stir to thoroughly combine. Spoon half of pulp mixture into each reserved potato shell. Set potato shells in 1 quart microwaveable shallow casserole. Using the back of a spoon, make a deep indentation in center of each potato. Break 1 egg into a small dish, then slide into 1 indentation; repeat with remaining egg. Using a toothpick, lightly pierce membrane of yolks in several places, being careful not to pierce yolks. Tightly cover casserole with plastic wrap and microwave on medium (50%) for 3 minutes, until egg whites are opaque.

Yield: 2 servings
Calories: 248
Fat: 12g
Fiber: .1g

Turkey Sausage Frittata

Turkey Sausage Frittata

Red onion confit :
1 medium red onion, thinly sliced
2 tsp. brown sugar
1/4 C. water
2 T. white wine vinegar

1 large baking potato, about 1/2 lb., well scrubbed
7 large eggs
7 large egg whites
3/4 C. evaporated skim milk
3 T. minced fresh basil
refrigerated butter-flavored cooking spray
1 small red bell pepper, seeded and diced
6 oz. cooked fat-free turkey kielbasa, diced
3 T. grated Parmesan cheese

To make the confit: In a large nonstick skillet, separate the onion slices into rings. Sprinkle with brown sugar and add the water. Cook over medium heat until onions begin to caramelize, stirring occasionally. Stir in vinegar and bring to a boil. Reduce heat and simmer, stirring constantly, for 2 minutes. (If made ahead, transfer onions and juices to a covered container and refrigerate until ready to use.) In the meantime, pierce the potato twice on the top and bottom. Place the potato on a paper towel in the microwave. Cook on HIGH for 3 to 5 minutes, turning over once. Remove from the microwave and let cool for a few minutes. Then cut the potato into small cubes. (If made ahead, place in a covered container and refrigerate until ready to use.) When ready to finish the frittata, beat the eggs, egg whites, and evaporated skim milk. Stir in the basil.
Preheat the oven to 350�F. Lightly coat an ovenproof 12-inch nonstick pan with cooking spray and place over medium heat. Add the potatoes and bell pepper. Cook for a few minutes to reheat the potatoes and lightly wilt the pepper, stirring occasionally. Pour the egg mixture into the pan and add the onion confit and sausage. As the egg mixture sets on the pan bottom, push aside with a wide spatula to let the liquid flow down. Continue until frittata is set in the middle but still slightly liquid on top, 3 to 5 minutes. Sprinkle with cheese. Transfer the skillet to the oven and bake until top of frittata is firm when pressed, and bottom is set (check by lifting up with a small spatula), 8 to 12 minutes. Cut into 6 wedges and serve.

Yield: 6 servings
Calories: 159
Fat: 3g
Fiber: 1g

Brunch Bake

Brunch Bake

2 tubes (4 oz. each) refrigerated buttermilk biscuits
3 cartons (8 oz. each) frozen egg substitute, thawed
7 oz. Canadian bacon, chopped
1 C. (4 oz.) shredded reduced-fat cheddar cheese
1 C. (4 oz.) shredded reduced-fat mozzarella cheese
1/2 C. chopped fresh mushrooms
1/2 C. finely chopped onion
1/4 tsp. pepper

Arrange biscuits in a 13x9x2″ baking dish coated with nonstick cooking spray. In a bowl, combine the remaining ingredients; pour over biscuits. Bake, uncovered, at 350 degrees for 30-35 min. or until a knife inserted near the center comes out clean.

Yield: 12 Servings
Calories: 160
Fat: 5g
Fiber: 1g

High Fiber Apple Muffins

High Fiber Apple Muffins

1 1/2 C. Buttermilk
3oz. High-Fiber Bran Cereal
1 Egg, lightly beaten
2 T. melted Butter
2 T. Honey
1 lb. Apples, cored, peeled and diced
16 pitted Prunes, diced
3/4 C. All Purpose Flour
3/4 C. Whole Wheat Flour
2 T. Brown Sugar
1 1/2 tsp. Baking Powder
1/2 tsp. Cinnamon
1/4 tsp. Baking Soda
1/4 tsp. Nutmeg
1/8 tsp. Salt

In large mixing bowl combine buttermilk, cereal, egg, butter and honey. Stir to combine and let stand until cereal softens, 4-5 minutes. Preheat oven to 375 degrees. In medium mixing bowl combine remaining ingredients, stirring to combine. Add dry ingredients to cereal mixture and stir just until combined. Spray 12 muffin C. with cooking spray; fill each C. with an equal amount of batter (about 2/3 full each). Bake for 30 minutes, until muffins are browned and a toothpick inserted comes out clean. Remove muffins to wire rack and let cool for 5 minutes; invert onto rack to let cool completely.

Yield: 12 servings
Calories: 177
Fat: 3g
Fiber: 6g

Two-Cheese Breakfast Casserole

Two-Cheese Breakfast Casserole

1 T. Margarine
1 small yellow Onion, chopped
1 small stalk Celery, chopped
1/2 Green Bell Pepper, cleaned and chopped
Nonstick Cooking Spray
8 slices day-old Whole Wheat Bread, sliced diagonally
1/4 C. shredded low-fat Swiss Cheese
1/4 C. grated Parmesan Cheese
1 Egg
2 Egg Whites
1 1/2 C. Skim Milk
3/4 tsp. Mustard
3/4 tsp. Paprika
1/8 tsp. Cayenne Pepper

In heavy 7″ skillet, melt margarine over moderate heat; add the onion, celery and pepper, and cook until onion is soft, about 5 minutes. Meanwhile, lightly coat 8×8 baking dish with cooking spray and arrange the bread, overlapping the slices, in the bottom. Spoon vegetable mixture over the eggs. Sprinkle with cheeses. In small bowl whisk egg, whites, milk, mustard, paprika and cayenne pepper. Pour eggs over bread slices. Cover with plastic wrap or foil and refrigerate for at least 1 hour. Preheat ovento 325 degrees. Remove casserole from fridge, uncover, and allow to rest on counter 15 minutes. Bake for 40 minutes or until lightly browned and set like custard.

Yield: 4 servings
Calories: 256
Fat: 10g
Fiber: 3g

Guiltless Breakfast Sausage

Guiltless Breakfast Sausage

1 slightly beaten Egg White
1/3 C. finely chopped Onion
1/2 C. finely chopped Red Delicious Apple
1/4 C. fresh Bread Crumbs (1 slice high fiber low calorie bread, crumbed in blender)
2 T. snipped Parsley
1/2 tsp. Salt
1/2 tsp. Sage
1/4 tsp. ground Nutmeg
1/4 tsp. Black Pepper
1/8 tsp. Cayenne Pepper
1/2 lb. lean ground Turkey Breast

In mixing bowl combine all ingredients except turkey and toss until combined. Add the ground turkey and mix well. Shape into 4 or 8 patties. Fry in nonstick skillet, or on George Foreman Grill until no longer pink and juices run clear, turning once or twice.

Yield: 4 servings
Calories: 100
Fat: 1g
Fiber: 2.5g

Notes: Ok, so the first change I made was with the breadcrumbs. I used a slice of high fiber whole wheat low calorie bread for the extra fiber, when the original recipe called for seasoned bread crumbs. Perhaps because I didn’t use seasoned bread crumbs, the sausage was way too bland. Coupled with the texture of cooked turkey breast which is heavy and a little dry, it didn’t seem like sausage at all. I need to up the proportions of the spices, and I think it could also use some paprika and a bit of thyme to give it more of a breakfast sausage flavor. I suspect if I mixed it up the night before, covered it and let it sit overnight that would give the spices more time to flavor the meat as well. Finally, I didn’t like the fresh parsley in it either. Next time I will use dried parsley, although normally I prefer fresh herbs.

Fabulous Clusters Granola

Fabulous Clusters Granola

Okay, so what exactly makes this granola different? One thing is the addition of oat flour, which helps the grains and nuts stick together into those much-coveted clusters. Another is the use of sugar; as much I like liquid sweeteners like honey and maple syrup, they seem to produce a tougher, chewier granola. Finally, the right kind of oats are essential. For years I only baked with regular rolled (‘old fashioned’) oats because that’s what recipes called for, but as soon as I switched to the smaller, thinner ‘quick oats’, the changes were remarkable—clusters formed, everything baked faster, and the texture became exquisitely light and crunchy. If you can’t find quick oats where you live—and I have lived in a few places where oats come in one variety only—here’s what I would do: pulse rolled oats in a food processor a few times to break them down to about half their original size. It won’t be exactly the same but it will come close.

1 lb. (450g) quick oats
3 C. coarsely chopped raw nuts and/or seeds
1 tsp. ground cinnamon
1/2 tsp. ground cardamom
1/2 tsp. ground mace (or nutmeg)
1 C., packed (200g) dark brown sugar
1/2 C. (115g/1 stick) unsalted butter
1/3 C. (80ml) water
1/2 tsp. fine sea salt
2 tsp. vanilla extract
Dried fruit, at your discretion

Preheat the oven to 300F/150C. In a food processor, coffee grinder or blender, grind half the oats to a fine powder. In a large bowl, combine the whole oats, ground oats, nuts, seeds and spices. In a microwave-safe bowl (or in a saucepan over medium heat), combine the brown sugar, butter and water and heat just until the butter has melted and the mixture is bubbly. Stir the mixture together until smooth, then stir in the salt and vanilla. Pour this mixture over the oats and nuts, stirring well to coat (I usually do this with my hands). It should be uniformly moist – stir in another tsp. or two of water if it isn’t. Let stand for about ten minutes. Spread the mixture out on a large baking sheet, separating it into irregular clumps with your fingers, and allowing space between the clumps for the hot air to circulate. Slide into the middle of the oven and bake for 25-30 minutes, or until the top is golden brown. Remove from the oven and stir, gently breaking up the mixture into small-to-medium sized clumps. Return to the oven and bake another 15 minutes or so before stirring again. Repeat the bake-and-stir until the mixture is a uniform golden brown and completely dry; this usually takes 1-1 1/2 hours. Cool completely, then stir in any dried fruit you want to use. Store in a covered container at room temperature. Serve with milk or plain yogurt and fresh fruit as desired.

Freezer Cinnamon-Fruit Rolls

Freezer Cinnamon-Fruit Rolls

Dough:
1 package dry yeast (about 2 1/4 tsp.)
1/4 C. warm water (100° to 110°)
1/2 C. fat-free milk
1/3 C. granulated sugar
1/4 C. butter, melted
1 tsp. vanilla extract
1/2 tsp. salt
1 large egg, lightly beaten
3 3/4 C. all-purpose flour, divided
Cooking spray

Filling:
2/3 C. packed brown sugar
1/2 C. golden raisins
1/2 C. chopped dried apricots
1/2 C. chopped pecans
1 T. ground cinnamon
2 T. butter, melted

Glaze:
1 C. powdered sugar
2 T. fat-free milk

Dissolve yeast in warm water in a large bowl; let stand 5 minutes. Stir in 1/2 C. milk and next 5 ingredients (1/2 C. milk through egg). Lightly spoon flour into dry measuring C.; level with a knife. Add 3 1/2 C. flour to yeast mixture; stir until blended. Turn dough out onto a floured surface. Knead until smooth and elastic (about 10 minutes); add enough of the remaining flour, 1 T. at a time, to prevent dough from sticking to hands (dough will feel sticky). Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85°), free from drafts, 1 hour or until doubled in size. (Gently press two fingers into dough. If indentation remains, dough has risen enough.) Punch dough down; cover and let rest 5 minutes. To prepare filling, combine brown sugar, raisins, dried apricots, chopped pecans, and cinnamon. Roll the dough into an 18 x 10-inch rectangle on a floured surface. Brush 2 T. melted butter over dough; sprinkle with 1 1/2 C. filling, leaving a 1/2-inch border. Beginning with a long side, roll up jelly-roll fashion, and pinch seam to seal (do not seal ends of roll). Place a long piece of dental floss under dough 3/4 inch from end of roll. Cross ends of floss over top of roll; slowly pull ends to cut through dough. Repeat procedure to make 24 rolls. Coat 2 (9-inch) square foil baking pans with cooking spray. Sprinkle 1/2 C. filling into bottom of each pan. Place 12 rolls, cut sides up, in each pan. Cover and let rise 1 1/2 hours or until doubled in size. Preheat oven to 350°. Uncover rolls. Bake at 350° for 20 minutes or until browned. Invert onto a serving platter. To prepare glaze, combine powdered sugar and 2 T. milk, stirring until smooth. Drizzle over warm rolls. To Freeze Unbaked Rolls: Prepare recipe through cutting the dough into 24 rolls, placing in pans, and letting rise until doubled in size. Cover with plastic wrap. Wrap tightly with heavy-duty foil. Store in freezer up to 2 months. To Prepare Frozen Unbaked Rolls: Remove rolls from freezer, and let stand at room temperature 30 minutes. Uncover and bake at 350° for 20 minutes or until browned.

Yield: 24 servings
Serving size: 1 roll

Calories: 194
Fat: 5.1g
Fiber: 1.4g

Cheese & Pepper Omelet

Cheese & Pepper Omelet

1 C. each chopped Yellow and Green Pepper
1/2 C. chopped Onion
4 whole Eggs
4 Egg Whites
1/2 C. shredded 2% reduced fat Cheese
1/2 C. Salsa

Spray large non stick skillet with non stick cooking spray. Add peppers and onion; cook and stir over medium high heat 5 minutes or until tender. Remove from skillet and set aside. Whisk together eggs and egg whites with 1/4 C. water. Pour eggs into skillet; cover. Cook 6 minutes. Top with pepper mixture and cheese. Using spatula fold egg mixture over filling and cover. Cook 3 minutes until cheese melts. Serve topped with salsa.

Yield: 4 servings
Calories: 170
Fat: 8g
Fiber: 2g

Blueberry Scones

Blueberry Scones

2/3 C. uncooked oatmeal
1/3 C. Bisquik reduced-fat baking mix
1/2 tsp. baking powder
1 T. brown sugar
1/4 C. fat-free (skim) milk
1/2 C. blueberries

Combine first 5 ingredients. Fold in berries. Form into 4 mounds and bake on PAM – sprayed baking sheet. Bake for 10 minutes at 400 degrees.

Yield: 4 servings
Calories: 117
Fat: 1.7g
Fiber: 1.2g