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Category: Breakfasts

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

Caramelized Onion and Canadian Bacon Strata

Caramelized Onion and Canadian Bacon Strata

1 tsp. butter
1 1/2 C. vertically sliced onion
1 1/3 C. finely chopped red bell pepper
3/4 C. chopped Canadian bacon
6 C. (1-inch) cubed sourdough bread (about 12 oz.)
Cooking spray
2 C. 1% low-fat milk
1 1/2 T. spicy brown mustard
1/4 tsp. salt
1/4 tsp. freshly ground black pepper
4 large egg whites
2 large eggs
1 C. (4 oz.) shredded Swiss cheese

Melt butter in a large nonstick skillet over medium-high heat. Add onion, and sauté 4 minutes. Reduce heat; cook 10 minutes or until golden brown, stirring occasionally. Add bell pepper; cook for 1 minute. Remove from heat; stir in bacon. Arrange 3 C. bread in an 11 x 7-inch baking dish coated with cooking spray; top with half of onion mixture. Repeat layer with remaining bread and onion mixture. Combine milk and next 5 ingredients (milk through eggs) in a medium bowl; stir well with a whisk. Pour egg mixture over bread mixture, and top with the cheese. Cover and refrigerate at least 8 hours or overnight. Preheat oven to 375°. Let the casserole stand 30 minutes at room temperature. Uncover and bake at 375° for 40 minutes or until golden brown. Let stand 5 minutes before serving.

Yield: 6 servings
Calories: 340
Fat: 11.5g
Fiber: 2g

Summer Frittata

Summer Frittata

1 tsp. olive oil
1 small chopped onion
1 medium zucchini, cut in half lengthwise, then into 1/4-inch slices
1 C. diced ham (about 6 oz.)
4 eggs
4 egg whites
2 T. chopped fresh cilantro or 2 tsp. dried
1/4 tsp. each salt and pepper
1/2 C. shredded Gruyere cheese (2 oz.)

Heat broiler. Meanwhile, heat oil in a large, oven-proof nonstick skillet on medium. Cook onion and zucchini 2 minutes. Reduce heat to medium-low. Add ham; cook 2 minutes. In a medium bowl, whisk eggs, egg whites, cilantro, salt and pepper to blend well. Pour mixture over vegetables and ham in skillet. Cook, without stirring, 5 minutes or until eggs are set on bottom. Sprinkle with cheese. Broil until eggs are set and cheese is lightly browned.

Yield: 6 servings
Calories: 147
Fat: 8g
Fiber: 1g

Asparagus-and-Spinach Toast with Fontina Cheese

Asparagus-and-Spinach Toast with Fontina Cheese

1 lb. asparagus spears
2 tsp. butter or stick margarine
1 C. (1/4-inch) diagonally sliced green onions
2/3 C. water
1/8 tsp. salt
4 C. chopped spinach
1 T. thinly sliced fresh basil
1/4 tsp. black pepper
1/4 C. (1 oz.) shredded fontina or mozzarella cheese
4 (1 1/2-oz.) slices whole wheat bread, toasted

Snap off tough ends of asparagus. Melt butter in a large nonstick skillet over medium-high heat. Add onions; saute 1 minute. Add asparagus, water, and salt; bring to a boil. Reduce heat, and simmer 5 minutes. Add spinach; simmer 3 minutes. Stir in basil and pepper. Sprinkle 1 T. cheese over each toast slice; cut each slice diagonally in half. Place 4 toast halves on each of 2 plates. Spoon 1 C. asparagus mixture over each serving.

Yield: 2 servings
Calories: 366
Fat: 12.4g
Fiber: 7.8g

Asparagus, Ham, and Fontina Bread Puddings

Asparagus, Ham, and Fontina Bread Puddings

1 lb. asparagus
1 tsp. olive oil
1 C. hopped onion
Cooking spray
5 (1.4-oz.) slices firm white sandwich bread (such as Pepperidge Farm Farmhouse), cut into 1/2-inch cubes
1/2 C. chopped reduced-fat ham
3/4 C. (3 oz.) shredded fontina cheese
1 2/3 C. fat-free milk
3/4 C. egg substitute
2 tsp. Dijon mustard
1/2 tsp. dried basil
1/4 tsp. salt
1/4 tsp. black pepper

Preheat oven to 375°. Cut a 3-inch tip from each asparagus spear, reserving the stalks for another use. Cut asparagus tips into 1/2-inch pieces. Heat oil in a nonstick skillet over medium-high heat. Add onion; sauté for 5 minutes or until tender, stirring frequently. Add asparagus; cover and cook 4 minutes, stirring once. Remove from heat, and set aside. Coat 6 (10-oz.) custard C. or ramekins with cooking spray; place in a large baking pan. Place bread cubes evenly into custard C.. Top evenly with asparagus mixture, ham, and cheese. Combine milk and remaining ingredients, stirring with a whisk. Pour evenly into custard C.; let stand 20 minutes. Add hot water to pan to a depth of 1 inch. Cover and bake at 375° for 30 minutes. Uncover and bake an additional 15 minutes. Let stand 10 minutes before serving.

Yield: 6 servings
Calories: 237
Fat: 7.9g
Fiber: 3.9g

Banana Muffins

Banana Muffins

Nonstick Vegetable Cooking Spray
2 C. all-purpose flour
1 T. baking powder
1/4 tsp. salt
1 tsp. cinnamon
3 packets sugar substitute (Equal, Sweet & Low, etc.)
1 egg
3 T. corn oil
1/2 C. skim milk
1/2 C. unsweetened applesauce
1/2 C. mashed bananas

Preheat oven to 400 degrees. Prepare 2 1/2 muffin tins with nonstick vegetable cooking spray. Combine dry ingredients in mixing bowl and mix thoroughly. Beat egg and whip in oil, milk, and applesauce. Add to dry ingredients and mix until flour is moistened. Stir in mashed bananas. Fill muffin tins 2/3 full. Bake for 25 minutes or until golden brown and a toothpick comes out clean. Can store in freezer for later

Yield: 12 servings
Serving size: 1 muffin

Calories: 131
Fat: 4.2g
Fiber: .9g

Southwestern Breakfast Casserole

Southwestern Breakfast Casserole

1 (8 1/2-ounce) package corn muffin mix
3 cups (1/2-inch) cubed white bread
8 oz. hot turkey Italian sausage
1 cup chopped onion
2 1/2 cups fat-free milk
1 tsp. ground cumin
1/8 tsp. black pepper
1 (10-ounce) can diced tomatoes and green chiles, undrained
1 (8-ounce) carton egg substitute
Cooking spray
1 cup (4 oz.) shredded reduced-fat Monterey Jack or mild cheddar cheese, divided

Prepare corn muffin mix according to package directions; cool. Crumble muffins into a large bowl; stir in bread. Set aside. Remove casings from sausage. Cook sausage and onion in a large nonstick skillet over medium heat until browned, stirring to crumble. Drain. Combine milk, cumin, pepper, tomatoes, and egg substitute; stir with a whisk until well-blended. Add sausage mixture; stir well. Stir into bread mixture. Spoon half of bread mixture into an 11 x 7-inch baking dish coated with cooking spray. Top with 1/2 cup cheese. Spoon remaining bread mixture over cheese. Cover and refrigerate 8 hours or overnight. Preheat oven to 350°. Bake casserole at 350° for 20 minutes or until set. Top with 1/2 cup cheese, and bake an additional 20 minutes or until set. Let stand 10 minutes before serving.

You can assemble this entire dish up to a week ahead. Bake the corn muffin mix ahead; store in an airtight container in the freezer for a couple of days. Assemble the casserole according to directions; cover and freeze. A day in advance, take it out of the freezer and thaw in the refrigerator (about 24 hours). Uncover and let stand 30 minutes at room temperature before cooking; bake as directed.

Yield: 8 servings
Calories: 271
Fat: 7.6g
Fiber: 1.6g

Lazy Chile Rellenos

Lazy Chile Rellenos

Lazy Chile Rellenos

 

6 fresh Poblanos, Roasted, Peeled, and Seeded

1 1/2 c. Monterey Jack Cheese, Grated

5 whole Large Eggs

2 c. Whole Milk

Salt And Black Pepper to Taste

1/2 tsp. Paprika

1/4 tsp. Cayenne Pepper

 

Preheat oven to 325 degrees. Mix together eggs, milk, salt, pepper, paprika and cayenne. Cut chilies in half and add a single layer of chilies on the bottom of a 9 x 13-inch baking dish. Top chilies with half the grated cheese. Repeat with another layer of chilies and another layer of cheese. Pour egg mixture all over the top. Place into a larger baking dish or rimmed baking sheet. Pour hot water in the large pan so it comes up to the level of the eggs and bake for 35 to 40 minutes, or until no longer jiggly. Cut into squares and serve with warm corn tortillas!

Spicy Hash Browns

Spicy Hash Browns

2 T. olive oil
1 tsp. paprika
3/4 tsp. chili powder
1/2 tsp. salt
1/4 tsp. ground red pepper
1/8 tsp. black pepper
6 1/2 cups diced baking potato (about 2 1/2 pounds)
Cooking spray

Preheat oven to 400°. Combine first 6 ingredients in a large bowl; stir well. Add potatoes; stir well to coat. Place potatoes in a single layer on a cookie sheet coated with cooking spray. Bake at 400° for 30 minutes or until browned.

Yield: 5 servings (serving size: 1 cup)
Calories: 299
Fat: 5.9g
Fiber: 4.4g

Triple-Play Cinnamon Rolls

Triple-Play Cinnamon Rolls

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

Filling:
3/4 cup raisins
2/3 cup packed brown sugar
1 T. ground cinnamon
2 T. butter, melted

Glaze:
1 cup powdered sugar
2 T. 1% low-fat milk
1/2 tsp. vanilla extract

To prepare dough, dissolve yeast in warm water in a large bowl; let stand 5 minutes. Add 1/2 cup warm milk, granulated sugar, 1/4 cup butter, 1 tsp. vanilla, salt, and egg; stir with a wooden spoon until combined (batter will not be completely smooth). Lightly spoon flour into dry measuring cups; level with a knife. Add 3 cups flour to yeast mixture; stir until a soft dough forms. Turn dough out onto a lightly floured surface. Knead until smooth and elastic (about 8 minutes); add enough of remaining flour, 1 T. at a time, to prevent dough from sticking to hands (dough will feel slightly tacky). Place dough in a large bowl coated with cooking spray; turn to coat top. Cover and let rise in a warm place (85°), free from drafts, 1 hour or until doubled in size. (Press two fingers into dough. If indentation remains, dough has risen enough.) To prepare filling, combine raisins, brown sugar, and cinnamon. Roll dough into a 15 x 10-inch rectangle; brush with 2 T. melted butter. Sprinkle filling over dough, leaving a 1/2-inch border. Beginning with a long side, roll up dough jelly-roll fashion; pinch seam to seal (do not seal ends of roll). Wrap roll in plastic wrap; chill for 20 minutes. Unwrap roll, and cut into 20 (1/2-inch) slices. Arrange slices, cut sides up, 1 inch apart on a jelly roll pan coated with cooking spray. Cover and let rise in a warm place (85°) free from drafts, 1 hour and 15 minutes or until doubled in size. Preheat oven to 350°. Uncover dough. Bake at 350° for 20 minutes or until rolls are golden brown. To prepare glaze, combine powdered sugar, 2 T. milk, and 1/2 tsp. vanilla, stirring well with a whisk. Drizzle glaze over warm rolls.

Yield: 20 servings (serving size: 1 roll)
Calories: 200
Fat: 4g
Fiber: 1g

Perfect Pumpkin Pancakes

Perfect Pumpkin Pancakes

2 cups flour
2 T. brown sugar
1 T. baking powder
1 1/4 tsp. pumpkin pie spice
1 tsp. salt
1 3/4 cups lowfat milk
1/2 cup canned pumpkin
1 large egg
2 T. vegetable oil

Combine flour, brown sugar, baking powder, pumpkin pie spice and salt in a large mixing bowl. In a medium bowl, combine milk, pumpkin, egg and oil, mixing well. Add wet ingredients to flour mixture; stirring just until moist. Batter may be lumpy. (For thinner batter, add more milk.) Lightly coat a griddle or skillet with cooking spray and heat on medium. Using a 1/4 cup measure, pour batter onto hot griddle. Cook until bubbles begin to burst, then flip pancakes and cook until golden brown, 1 1/2 to 2 1/2 minutes. Repeat with remaining batter.

Yield: 6 servings, 1 dozen 3 1/2 inch pancakes
Serving Size: 2 pancakes

Calories: 260
Fat: 6g
Fiber: 2g

Curried Pumpkin and Ginger Scones

Curried Pumpkin and Ginger Scones

3 cups All-Purpose flour
1 T. baking powder
1/2 tsp. baking soda
3/4 tsp. salt
1/2 cup chopped crystallized ginger
1/2 tsp. curry powder
1/4 tsp. turmeric
5 T. sugar
1/2 cup butter, cold, cut into eight pieces
1/2 cup canned pumpkin
1 cup buttermilk

In a medium-sized mixing bowl, whisk together the flour, baking powder, baking soda, salt, ginger, curry, turmeric and sugar. Cut in the butter with a pastry blender, your fingers, or with an electric mixer, until the mixture resembles coarse crumbs. In a separate bowl, whisk together the pumpkin or squash and buttermilk, yogurt or sour cream till smooth. Add this to the dry ingredients, stirring till just combined. Turn the dough out onto a lightly floured work surface, and pat or roll it into a 10-inch square about 1/2 to 3/4 inches thick. Cut the large square into 2-inch squares, and transfer them to a parchment-lined or lightly greased baking sheet, leaving about an inch between scones. Bake the scones in a preheated 425°F oven for 20 minutes, or until they’re golden brown. Remove them from the oven, and serve them warm, or at room temperature. Substitution Tip: Lowfat or nonfat yogurt or sour cream may be substituted for the buttermilk.

Calories: 97
Total Fat: 3 g

Low-Fat Pumpkin Muffins

Low-Fat Pumpkin Muffins

nonstick cooking spray
1 cup canned cooked pumpkin
1 cup bran cereal shreds, crushed
3/4 cup skim milk
1/3 cup light or dark corn syrup
2 egg whites, slightly beaten
1-1/4 cups all purpose flour
1/3 cup sugar
2 tsp. baking powder
1/2 tsp. salt necessary
1/2 cup raisins
Preheat oven to 400°F. Spray 12 2-1/2 inch muffin cups with cooking spray. Combine pumpkin and next 4 ingredients in a bowl. Combine remaining ingredients in another bowl. Add pumpkin mixture and stir until well blended. Spoon into prepared muffin cups. Bake 20 minutes or until toothpick inserted in center comes out clean. Cool in pan 5 minutes. Remove and cool on wire rack.

Yield: 12 servings
Calories: 138
Fat: .3g
Fiber: 1.7g

Pancake Fruit and Cheese Filling

Pancake Fruit and Cheese Filling

2 C. low-fat cottage cheese
1 peach, peeled and diced (mango can be substituted)
1 apple, diced
1 C. diced strawberries
1 medium banana, diced
1 T. honey
1/2 tsp. ground cinnamon
2 to 3 T. fresh lime juice

In a bowl, combine the ingredients and stir until well mixed, taking care not to mash the fruit. Cover and refrigerate until ready to use.

Yield: 4 cups
Serving Size: 1/3 cup

Calories: 59
Fat: 2g
FIber: 0g

High Fiber Pumpkin Muffins

High Fiber Pumpkin Muffins

2 C. Fiber One Bran Cereal
1 C. Skim Milk
1 C. Libby’s Canned Pumpkin
1 tsp. Pumpkin Pie Spice
1 tsp. Cinnamon
1/4 C. Egg beaters
1/4 C. Brown Sugar
1/4 C. Splenda Artificial Sweetener
1 1/4 C. Self-rising flour
2 tsp. Baking Powder
1/2 tsp. Salt

Preheat oven to 350 degrees and spray muffin tin (12) with cooking spray. Mix together cereal and milk and let stand for 5-10 minutes. Mix all wet ingredients well. Combine all dry ingredients together and blend into wet ingredients. Divide batter into 12 muffin C.. Bake at 350 degrees for about 20 minutes.

Yield: 12 Muffins
Calories: 97
Fat: .7g
FIber: 6.2g

Honey Bran Muffins

Honey Bran Muffins

1 1/4 C. whole wheat pastry flour
1/2 C. oatmeal
1 C. oat bran
1/4 C. honey
1 tsp. baking powder
1 tsp. baking soda
3/4 tsp. ground cinnamon
1/4 tsp. nutmeg
2 slightly beaten eggs
2/3 C. buttermilk
1/2 C. raisins
1/4 C. oil

Spray muffin pan with vegetable cooking spray or line with paper baking cups. Stir together all dry ingredients. Combine eggs, buttermilk, honey and oil. Add egg mixture to flour mixture; stir until moistened. Fold in raisins. Fill muffin pan 2/3 full. Bake in a 400 degree F oven for 15-20 minutes.

Yield: 12 Muffins
Serving Size: 1 Muffin

Calories: 165
Fat: 6g
Fiber: 4g

Breakfast Pizzas

Breakfast Pizzas

Vegetable oil spray
8 oz. fresh mushrooms, sliced (2 1/2 to 3 cups)
1 cup chopped green bell pepper
1 cup chopped yellow onion (2 medium)
3/4 C. Egg Beaters
1/4 cup fat-free milk
1/2 cup no-salt-added tomato sauce
1 tsp. salt-free dried Italian seasoning, crumbled
1/4 tsp. crushed red pepper flakes
2 English muffins, halved and toasted
2 T. grated Parmesan cheese

Spray a large nonstick skillet with vegetable oil spray. Heat over medium-high heat for 1 minute. Sauté mushrooms for 4 minutes, or until soft. Add bell pepper and onion. Sauté for 4 to 5 minutes, or until onion is translucent. Meanwhile, in a small bowl, whisk together egg substitute and milk. Reduce heat to medium and add egg mixture to vegetables. Cook until eggs are set, stirring occasionally with a rubber scraper. Remove from heat. In a small bowl, combine tomato sauce, Italian seasoning, and red pepper flakes. Spoon 2 T. tomato mixture on each muffin half. Top with mushroom mixture and sprinkle with Parmesan.

Yield: 2 servings
Serving Size: 2 muffin halves

Calories: 197
Fat: 3g
Fiber: 3g

Lemon Blueberry Oatmeal Muffins

Lemon Blueberry Oatmeal Muffins

1-3/4 C. Quaker Oats (quick or old fashioned, uncooked), divided
2 T. firmly packed brown sugar
1 C. all-purpose flour (add an additional 2 T. if using old fashioned oats)
1/2 C. granulated sugar
1 T. baking powder
1/4 tsp. salt (optional)
1 C. skim milk
2 egg whites, lightly beaten
2 T. vegetable oil
1 tsp. grated lemon peel
1 tsp. vanilla
1 C. fresh or frozen blueberries (do not thaw)

Heat oven to 400°F. Line 12 medium muffin cups with paper baking cups. For topping, combine 1/4 C. oats and brown sugar; set aside. For muffins, combine 1-1/2 C. oats with remaining dry ingredients in large bowl; mix well. In small bowl, combine milk, egg whites, oil, lemon peel and vanilla; mix well. Add to dry ingredients; stir until moistened. Gently stir in berries. Fill muffin cups almost full; sprinkle with topping. Bake 20 to 24 minutes or until light golden brown. Cool muffins in pan on wire rack for five minutes; remove from pan. Serve warm.

Yield: 12 muffins
Serving Size: 1 muffin

Calories: 180
Fat: 3.5g
Fiber: 2g

Fat-Free Bran Muffins

Fat-Free Bran Muffins

2 1/2 C. Kellogg’s Bran Buds cereal
3/4 cup hot water
1/2 cup fruit puree (e.g. “Just like Shortenin'” or Sunsweet Lighter Bake)
1/4 cup molasses
2 C. buttermilk
1 cup sugar
2 eggs
2 1/2 tsp. baking soda
1 tsp. salt
1/2 tsp. cinnamon
1/2 tsp. allspice
2 1/2 C. flour

Preheat oven to 375 degrees or 350 degrees if using non-stick pans. Grease muffin tins. In a food processor, add cereal and process until crushed to fine crumbs. Add hot water. Process until briefly. Add all remaining ingredients and mix just until batter is blended. At this point, the batter can be refrigerated for up to six weeks, so you can make a batch ahead and just bake them fresh when you need them. When ready to bake, fill greased muffin tins 3/4 full. Bake for 15 to 20 minutes or until lightly brown. Do not over bake. You can also add chopped fruit or nuts to the batter for variety.

Yield: 24 Muffins
Serving Size: 1 Muffin

Calories: 135
Fat: < 1g
Fiber: 4.4g

Blackberry Muffins

Blackberry Muffins

2 cup whole-wheat pastry flour
2 tsp baking powder
1/2 tsp baking soda
2 tsp cinnamon
3 T. sugar
1/2 cup unsweetened applesauce
2 eggs, beaten
1/2 cup low-fat buttermilk
2 cup fresh blackberries

Preheat the oven to 350 degrees. In a medium bowl, combine the flour, baking powder, baking soda, cinnamon, and sugar. In a separate bowl, combine the applesauce, eggs, and buttermilk. Add the dry ingredients slowly to the wet ingredients. Mix gently until just combined. Carefully fold in the blackberries. Pour the batter into nonstick muffin C. until they are two-thirds full. Bake for 20 to 25 minutes until a toothpick comes out clean and muffins are lightly browned.

Yield: 12 servings
Serving size: 1 muffin

Calories: 97
Fat: 1g
Fiber: 3g

Kashi Good Friends Muffins

Kashi Good Friends Muffins

1 cup whole wheat flour
2 tsp. baking powder
1/2 tsp. salt
1-3/4 C. Kashi Good Friends™ Cereal
3/4 cup skim milk, rice or soy milk
1/4 cup honey
2 egg whites
1/4 cup unsweetened applesauce
1 medium ripe banana, mashed
Non-stick cooking spray

Preheat oven to 400°F. In a small bowl, stir together flour, baking powder and salt. Set aside. In a large mixing bowl, combine Kashi Good Friends™ Cereal and milk and let stand for 2-3 minutes. Add the egg whites and beat well. Stir in applesauce, banana and honey. Add flour mixture and mix only until dry ingredients are moistened (over-mixing will produce rubbery muffins). Fill sprayed muffin tins. Bake for 20-25 minutes or until lightly browned.

Yield: 12 Muffins
Serving Size: 1 muffin
Calories 100
Fat: 0g
Fiber 3g

Blueberry Bran Muffins

Blueberry Bran Muffins

Blueberry Bran Muffins2 C. fresh blueberries
1 1/2 C. all bran cereal with extra fiber
1 1/2 C. plain soy milk (or skim milk)
1 large egg
1/3 C. canola oil
3/4 C. Splenda
2 T. freshly grated orange zest (colored peel)
1 tsp. vanilla
1 C. whole wheat pastry flour
1 T. baking powder
1 tsp. cinnamon
3/4 C. chopped pecans

Wash the blueberries, then remove the stems. Lay the berries on a paper towel to dry. Preheat the oven to 375 degrees. Grease your muffin tins or line them with paper liners. In a large mixing bowl, mix together the cereal and the soy milk; soak this mixture for about 15 minutes. Stir in egg, oil, Splenda, orange zest, and vanilla. In a separate bowl, combine the flour, baking powder, cinnamon and nuts. Gently stir in the blueberries. All at once, add the dry ingredients to the cereal mixture. Gently stir, just until blended. Do not over-stir! Too much stirring destroys the light texture of muffins. Spoon the batter into greased or paper-lined muffin tins. Bake the muffins for 25 minutes, until the cake tester inserted in the center of a muffin comes out clean.

Yield: 18 muffins
Serving Size: 1 muffin

Calories: 140
Fat: 8g
Fiber: 4g

Stuffed French Toast

Stuffed French Toast

Filling:
1 C. (8 oz.) reduced-fat cream cheese
11/2 tsp. chopped dried cherries
11/2 tsp. chopped dried blueberries
11/2 tsp. chopped dried apricots
1 tsp. minced fresh mint

French Toast:
8 slices cinnamon raisin bread
4 large egg whites
1/2 C. low-fat buttermilk
1 tsp. ground cinnamon
1/2 tsp. ground allspice
1 T. pure maple syrup

Filling: In a mixing bowl, soften the cream cheese by stirring vigorously or by warming slightly over a water bath. Stir in the dried fruits and mint. French Toast: Spread 2 T. of the cheese mixture on a slice of bread and top with another slice of bread. Repeat to make 4 sandwiches. Heat a griddle over medium-high heat. Lightly coat with cooking spray. In a mixing bowl, beat the egg whites and buttermilk until just combined. Whisk in the cinnamon, allspice and maple syrup. Dip both sides of each sandwich into the batter an place on the hot griddle. Cook until browned, about 3 minutes, and flip. Cook until browned on the remaining side. Cut each sandwich into 4 pieces and serve warm. Garnish with fresh berries if desired.

Yield: 4 servings
Serving Size: 1 sandwich, 4 pieces

Calories: 320
Fat: 8g
Fiber: 4g

Vegetable Quiche Cups to Go

Vegetable Quiche Cups to Go

from The South Beach Diet

1 10oz. pkg. frozen Chopped Spinach
3/4 C. Egg Beaters
3/4 C. shredded reduced-fat Cheese
1/4 C. diced Green Bell Peppers
1/4 C. diced Onions
3 drops Hot Pepper Sauce (optional)

Microwave the spinach for 2 1/2 minutes on high. Drain the excess liquid. Line a 12 cup minature muffin pan with foil baking cups. Spray the cups with cooking spray. Combie the egg substitute, cheese, peppers, onions and spinach in a bowl. Mix well. Divide evenly among the muffin cups. Bake at 350 degrees for 20 inutes, until a knife inserted in the center comes clean.

Quiche cups can be frozen and reheated in the microwave. Any combination of appropriate vegetables and low fat cheese may be used.

Yield: 12 minature quiche cups
Serving Size: 2 Quiche Cups

Calories: 77
Fat: 3g
Fiber: 2g

Notes: These came out better than the last egg recipe from the South Beach Diet book that I tried (cheesy frittata). The flavor was really bland though, even with the hot sauce added. These coulda used a generous pinch of thyme maybe or some oregano and a bunch of freshly grated pepper. I made them in a six cup regular size muffin tin instead of the miniature ones.

Also, I think that the book “overcharges” on calories, and gives credit for too much fiber. I entered the information in Crosstrainer (using 80 calories an ounce cheese) and 2 LARGE quiche cups (ie, the same as 4 small) came to be 106 calories, 2.9g fat, and 2.8g fiber, which is quite different than the books information (listed above) states.

Apricot Honey Oat Bars

Apricot Honey Oat Bars

1 1/2 C. rolled oats (not instant)
1/2 C. dried apricots, finely chopped
1/2 C. honey
1/4 C. fat-free plain yogurt
2 large egg whites
2 T. wheat germ
2 T. flour
3 T. margarine, melted
1/2 tsp. cinnamon
1/2 tsp. vanilla
1/4 tsp. salt

Preheat oven to 325 degrees. Spray 8 inch square baking pan with non stick cooking spray. In a large bowl combine all ingredients; mix to blend. turn mixture into prepared pan, pat down and smooth top. Bake until center is firm and edges are lightly browned, about 25 minutes. Cool and cut into squares

Yield: 9 Servings

Calories: 182
Fat: 4.8g
Fiber: 1.7g

Smoked Salmon Frittata

Smoked Salmon Frittata

from The South Beach Diet

8 stalks Fresh Asparagus (or 1 C. Broccoli Florets)
1 T. Olive Oil
1/2 Bermuda Onion
1/4 C. dry-packed Sun-dried Tomatoes
2oz. Smoked Salmon (or 2oz. diced Ham)
1/2 C. Egg Beaters
1/4 C. Water
3 T. nonfat Dry Milk
1/4 tsp. chopped fresh Majoram
Pepper
fat-free Sour Cream (optional)
Chives (optional)
Salmon Roe (optional)

Boil 1″ of water in a large skillet. Add the asaparagus and cook, uncovered until tender-crisp. Coat an ovenproof 8″ skillet with cooking spray and place over medium-low 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 heat. Preheat the broiler. Combine the egg substitute, water, dry milk, majoram and pepper. Pour over the salmon mixture. Cover and cook over medium-low for 7 minutes, until the bottom is set and the top is only slightly wet. Place the skillet under the broiler 4-6″ from heat until the top is puffed and set, 2-3 minutes. Top with sour cream, chives, and roe, if desired. Slice into wedges and serve immediately.

Yield: 2 servings
Serving Size: 1/2 recipe, 2 wedges

Calories: 241
Fat: 11g
Fber: 4g

Mango-Strawberry Griddle Cakes

Mango-Strawberry Griddle Cakes

1 C. bleached all purpose flour
1 T. baking powder
1/2 tsp. baking soda
1/4 tsp. salt
1 1/2 C. low-fat buttermilk
1/2 C. fat-free ricotta
3/4 tsp. honey
3/4 tsp. canola oil
1/2 tsp. freshly grated lemon zest
1/4 tsp. vanilla
1 egg white
1/3 C. diced mango
1/3 C. sliced strawberries

In a medium bowl, combine flour, baking powder, baking soda, and salt. In another bowl, whisk buttermilk, ricotta, honey, oil, lemon zest, and vanilla. Whisk wet ingredients into flour mixture until just blended. In a small bowl, with mixer at high speed, beat egg white until it stands in stiff peaks when beaters are lifted. With a rubber spatula, gently fold white into batter until just blended. Fold in mango and strawberries until just combined. Heat a griddle or a 12-inch nonstick skillet over medium flame until a drop of water sizzles; spray lightly with a nonstick cooking spray. Pour batter by scant 1/4 C. onto hot griddle, making a few cakes at a time. Cook until tops are bubbly, some bubbles burst, and edges look dry. Turn with a wide spatula and cook other side till golden. Garnish with fresh strawberries and mango slices.

Yield: 6 servings

Calories: 145
Fat: 2g

Light Spinach Frittata with Tomato Salsa

Light Spinach Frittata with Tomato Salsa

From: The South Beach Diet

1 T. Olive Oil
1 small Onion, sliced
2 cloves Garlic, minced
1 10oz. pkg. frozen Spinach, thawed & well drained
2 Eggs
3 Egg Whites
1/3 C. Evaporated Skim Milk
1/2 C. shredded reduced fat Mozzarella Cheese

Salsa:
4 Plum Tomatoes, seeded & chopped
2 Scallions, minced
1 clove Garlic, minced
2 T. minced fresh Cilantro
1 T. fresh Lime Juice
Salt & Pepper to taste

Combine all salsa ingredients; set aside. Preheat the oven to 350 degrees. Heat the olive oil in an oven safe 10″ skillet over medium heat. Add onions and garlic and cook, stirring, for 3 minutes or until tender. Stir in the spinach. Reduce the heat to low. In a large bowl beat the eggs and egg whites with the milk until light yellow and frothy. Pour the egg mixture over the spinach in the skillet. Cook for 5-7 minutes, until it is cooked on the bottom and almost set on top. Sprinkle with the cheese. Bake in the oven until the eggs are fully set and the cheese has melted, 5-10 minutes. Serve immediately, topped with the salsa.

Yield: 2 servings

Calories: 369
Fat: 17g
Fiber: 8g

Notes: Although the SBD book calls this 2 servings, IMO this could serve 4. Half a 10″ skillet of eggs and half a package of spinach and half the salsa is a LOT of food.

Cheesy Frittata

Cheesy Frittata

From The South Beach Diet

2 tsp. Benecol / Smart Balance Margarine Spread
1/2 C. Onion, sliced
1/2 C. Red Bepp Pepper, sliced
1/2 C. Zucchini, sliced
2 small Plum Tomatoes, diced
1 T. fresh Basil, chopped
Freshly Ground Black Pepper
1/2 C. Egg Beaters
1/2 C. 1% (or fat free) Cottage Cheese
1/4 C. Evaporated Skim Milk
3/4oz. reduced fat Monterey Jack (or other) Cheese

Coat an overproof 10″ skillet with cooking spray and place over medium-low heat until hot. Melt the spread in the skillet. Add the onion, bell pepper and zucchini and sauté over medium-low heat until vegetables are lightly browned, 2-3 minutes. Add tomatoes, basil and pepper and stir. Cook until flavors are blended and all is warmed through, 2-3 minutes, and remove from heat. Preheat the boiler. In a blender combine egg beaters, cottage cheese and milk and process until smooth. Pour egg mixture over the vegetables. Cover and cook on medium-low heat until the bottom is set and top is only slightly wet. Transfer the skillet to the broiler and broil until the top is fully set and starting to brown, 2-3 minutes. Sprinkle with cheese and continue to cook under the broiler until the cheese melts.

Notes: I have made this twice. Once it came out fine (if a little soft), and the other time it didn’t set up at all — it stayed a pourable mess. I’m going to try it one more time, and perhaps use just a little bit less milk and cottage cheese to see if that helps.

Yield: 2 servings
Serving Size: 1/2 10″ frittata

Calories: 231
Fat: 10g
Fiber: 2g

Marbled Chocolate & Banana Bread

Marbled Chocolate & Banana Bread

from Cooking Light Magazine, September 2003

2 C. Flour
3/4 tsp. Baking Soda
1/2 tsp. Salt
1 C. Sugar
1/4 C. Butter, softened
1 1/2 C. mashed ripe Banana (about 3 bananas)
1/2 C. Egg Beaters
1/3 C. plain low fat Yogurt
1/2 C. semisweet chocolate chips

Preheat oven to 350 degrees. Light spoon flour into dry measuring cups, and level with a knife. Combine the flour, baking soda ans 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 banana, egg substitute and yogurt; beat until blended. Add flour mixture and beat at low speed until just moist. Place chocolate chips in a medium microwave safe bowl and microwave on high 1 minute, or until almost melted, stirring until smooth. Cool slightly. Add 1 C. batter to chocolate, stirring until well combined. Spoon chocolate batter alternately with plain batter into an 8 1/2″ x 4 1/2 ” loaf pan that has been coating with cooking spray. Swirl batters together slightly using a knife. Bake at 350 degree for 1 hour and 15 minutes, or until wooden pick inserted in center comes otu clean. Cool 10 minutes on a wire rack; remove from pan.

Yield: 1 loaf, 16 slices
Serving size: 1 slice

Calories: 183
Fat: 4.7g
Fiber: 1.3g

Notes: This is wonderful tasting bread, but I think slicing the loaf into 16 slices is unrealistic. Maybe I just had the wrong knife, or maybe I didn’t let it cool long enough, but I was just getting crumbles when I tried a 1/16th cut. I ended up slicing the loaf into 12 slices, which made each 244 calories. 244 calories for a slice of bread isn’t exactly what I’d call cooking light. But I have to admit, it was sweet and moist and good, especially smeared with a T. of peanut butter. But it wasn’t as filling for the calories as another option. I’ll probably have a few more slices over the next few days rather than throw it away, but not make this again until I’m at goal and maintenance.

Big Batch Lemon Muffins

Big Batch Lemon Muffins

1 1/2 C. Unbleached all-purpose flour
1 1/2 tsp. Cream of tartar
1 T. Baking powder
1/4 tsp. Sea salt
1/4 tsp. Ground nutmeg
1 1/2 ups Whole wheat flour
1/2 C. Wheat germ
10 1/2 oz. Soft silken tofu, drained
1/4 C. Lemon juice
2 T. Egg replacer
1/2 C. Water
1/2 C. Natural applesauce
1 C. Brown sugar
1/2 C. Light corn syrup
1/2 C. White grape juice concentrate, – (frozen, thawed)
1 tsp. Vanilla extract
1 tsp. Grated lemon peel
1/2 tsp. Cinnamon

Preheat oven to 400 F. Oil and lightly flour muffin pans. Sift all-purpose flour, cream of tartar, baking powder, salt and nutmeg into a large bowl. Stir in whole wheat flour and wheat germ. Set aside. Place tofu and 2 T. lemon juice in a food processor and blend until smooth. Set aside. In a small bowl, whisk egg replacer with water until foamy. In a medium-size bowl, mix applesauce, brown sugar, corn syrup and juice concentrate. Stir in egg replacer, vanilla, lemon peel and remaining 2 T. lemon juice. Add applesauce mixture to dry ingredients alternately with tofu mixture, stirring after each addition. Fill muffin C. 2/3 full with batter and lightly dust surface of each with cinnamon. Bake until muffins are light brown and toothpick inserted into center of muffin comes out clean, about 18 minutes. Turn out to cool on a wire rack. Serve warm or wrap and store at room temperature when cool.

Makes 24 Muffins
Calories 143
Fat 2 g
1g fiber

Orange French Toast

Orange French Toast

1/2 C. Egg Beaters (or amount equal to 2 eggs of another substitute)
1/3 C. orange juice
1/2 tsp. vanilla extract
4 slices whole-wheat bread

Beat egg substitute, orange juice, and vanilla extract in a flat bowl or pan until well combined. Dip bread in batter to coat both sides. Cook over medium heat in a skillet with a nonstick surface or one sprayed with nonstick vegetable coating browning both sides of each slice. Serve with margarine, pureed berries, low-calorie jam, sugar free syrup or hot orange sauce.

Yield: 2 Servings
Serving Size: 2 slices French Toast

Calories: 221
Fat: 2g
Fiber: 4g

Notes: If you use a soft white bread, it gets very soggy and doesn’t set up; You need a hearty whole wheat bread since the egg mixture is thinned out with the juice. Even then, don’t expect “hard” French Toast, its still somewhat soft. The orange flavor is VERY subtle, I used orange extract instead of vanilla after the first time and liked it with a slightly stronger orange taste.

The bread that I use is about 85 calories a slice with 2g of fiber, and nutritional information based on that. Sometimes to save carb calories, I will just have one slice, cut it in half and layer it with the orange sections in the hot orange sauce to make it LOOK like more, since I usually also have a protein with my breakfast too.

Herbed Sausage Muffins

Herbed Sausage Muffins

A couple muffins & some fruit made an easy, tasty breakfast with a good combination of carbs, protein, and fats. I didn’t get hungry for hours after this breakfast.

6 oz. turkey sausage, casings removed

1/4 Onion, diced (optional)

1/2 tsp. onion powder

1/4 tsp. dried sage

1/8 tsp. ground black pepper

1 C. all-purpose flour

1/2 C. whole-wheat flour

11/2 tsp. baking powder

3/4 C. skim milk

3 T. maple syrup

1 egg white, lightly beaten

2 T. canola oil (I used olive oil)

Coat 10 muffin cups with no-stick spray. Set aside. Crumble the sausage into a large no-stick frying pan set over medium heat (along with onions, if using). Cook, breaking up the pieces with a wooden spoon for 5 minutes, or until browned.   Place the meat in a small bowl and stir in the onion powder, sage and pepper.  In a medium bowl, stir together the all purpose flour, whole-wheat flour and baking powder. In a small bowl, combine the milk, maple syrup, egg white and oil. Add the maple mixture to the flour mixture and stir just until combined. Then gently fold in the meat mixture. Spoon the mixture into the muffin cups, filling each cup about 3/4 full. Bake at 400 about 20 minutes, or until golden brown and a toothpick inserted near the center of a muffin comes out clean. Remove from the muffin pan. 

1 Muffin: 137 calories

6g Protein

5g Fat

1g Fiber

Notes: I use Foster Farms Mild Italian Turkey Sausages; 140cal per sausage, 2 sausages used in this recipe.

Whole Wheat Banana Muffins

Whole Wheat Banana Muffins

3/4 C. all-purpose flour
1 C. whole wheat flour
1/4 C. oat bran
3 T. wheat germ
1 1/2 tsp. baking powder
1 1/2 tsp. baking soda
1/2 tsp. salt
1/2 tsp. ground ginger
1 dash nutmeg
2 bananas — mashed
1/4 C. light brown sugar
1 T. vegetable oil
1 egg — lightly beaten
1/2 C. unsweetened applesauce
vegetable oil spray

Preheat oven to 350. Combine flours, oat bran, wheat germ, baking powder, baking soda, salt, and ground ginger in a large bowl; make a well in the center of the mixture. Combine mashed banana, sugar, oil, egg, and apple sauce; add to dry ingredients, stirring until just moistened. Spoon mixture into a 12- C. muffin pan coated with vegetable oil spray, filling two-thirds full. Bake at 350 for 23 minutes.

Yield: 12 muffins
Calories: 123
Fat: 2g
FIber: 3g