Kristen's Recipes

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

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

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

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

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

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

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

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

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

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

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

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

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.

Pancakes:
1 C. flour
1/2 C. whole wheat flour
1/2 C. unprocessed bran (not cereal)
2 tsp baking soda
2 tsp sugar*
1 tsp salt
2 C. low fat (2%) buttermilk
1/2 C. liquid egg substitute, such as EggBeaters®
2 T. butter, melted
1 C. (6 oz) pitted prunes, chopped

Topping:
1 C. unsweetened applesauce
1/3 C. pitted prunes, finely chopped
1/2 tsp cinnamon

Combine flours, bran, baking soda sugar and salt in a large bowl. Make a well in the center of the flour mixture and stir in buttermilk, eggs, butter and prunes; mix with a fork, just enough to blend. Drop by large spoonfuls onto hot, nonstick skillet, sprayed with vegetable cooking spray. Cook over medium heat until golden brown on both sides, turning once. To Make Topping: Combine all ingredients in a small sauce pan; heat to warm through.

Makes 12 4″ pancakes
Serving Size: 1 pancake serving with topping)
155 Cal
4 g Total Fat
2 g Fiber

2 C. whole-wheat pastry flour
1/2 C. wheat germ
2 tsp. baking powder
1 T sugar
1 egg
2 egg whites
2 1/2C. skim milk or soy milk

Mix dry ingredients in a medium bowl until baking powder is well distributed.Add eggs and milk to the flour and mix well until combined. Heat griddle over medium-high heat. Spray with nonstick spray. Use a 1/4 C. measuring C. to measure and pour the pancakes. Turn when bubbles come to the surface and pop and the edges are slightly dry. Serve with apple sauce or light syrup and fresh fruit.

Yield: 6 servings
Serving Size: 3 panckes

200 Calories
2.5 g Fat
4g Fiber

From Mouse in the House

1 cup old fashioned oats
1/4 cup of cran-raisins and blue-raisins (dried, sweetened cranberries & blueberries)
1 dash of cinnamon
1 heaped T. of brown sugar
the zest of 1 baby lemon (or about 2 tsp. zest)
1 tiny pinch of salt

Put half of this mixture in a coffee cup. Top with boiling water to 1/4 of an inch over the oatmeal. Microwave on high for 1 minute. Now for the hard part – waiting. They key to the creaminess of this oatmeal is to stir it, then let it sit. Stir it again, then let it sit. Repeat until the creaminess and thickness is achieved…and don’t be freaked out that its not total mush. That’s the point of this method…slightly chewy oats that are still creamy, and lemony and full of berry goodness.

3/4 cup egg substitute
3/4 cup low-fat (1%) milk
3 slices day-old white bread, cubed
1/2 cup fresh spinach, finely chopped
1/2 cup shredded Pepper Jack cheese

Spray an 8 inch round pan with nonstick cooking spray. In a medium bowl, whisk the eggs until frothy. Add the milk and bread. Let stand for 5 minutes. Add the spinach and cheese and stir to blend. Pour into the prepared pan. Cover and refrigerate 8 hours or overnight. Prehead the oven to 350 degres F. Bake the strata, uncovered, until the top is lightly browned, about 30 minutes. Serve hot or at room temperature.

Yield: 4 Servings

Calories: 149
Fat: 6g
Fiber: 0g