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Category: Breakfasts

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

The Greenhouse Bran Muffins

The Greenhouse Bran Muffins

1 C. shreds of wheat bran cereal (all bran, etc)
1/2 C. raisins
1/3 C. boiling water
3/4 C. low-fat buttermilk
1/3 C. molasses
2 T. vegetable oil
1 large egg lightly beaten
1/2 C. all-purpose flour
1/2 C. whole wheat flour
1 1/2 tsp. baking soda
1 1/2 tsp. ground cinnamon
1/8 tsp. salt
1/8 tsp. ground ginger
1/8 tsp. ground cloves
cooking spray

Preheat oven to 350 degrees F. 2. Combine first 3 ingredients in a bowl; stir well. Let stand 5 minutes. Stir in buttermilk and next 3 ingredients; set aside. 3. Combine flours and next 5 ingredients in a bowl; make a well in center of mixture. Add cereal mixture to flour mixture; stirring just until moist. 4. Divide batter evenly among 12 muffin C. coated with cooking spray. Bake at 350 degrees for 20 minutes or until muffins spring back when touched lightly in center. Remove from pan immediately; place on a wire rack.

Yield: 1 dozen (serving size: 1 muffin).
Calories: 129
Fat: 3.4g
Fiber: 3.5g

Lemon Panna Cotta

Lemon Panna Cotta

2 envelopes unflavored gelatin
1/4 cup cool water
4 cups low-fat (1 percent) milk
1/4 cup sugar
1 tsp. vanilla extract
11/2 tsp. pure lemon extract (or other flavor)
2 cups diced strawberries, optional
4 sprigs fresh mint for garnish, optional

Soften the gelatin in the cool water and set aside. Combine the milk and sugar in a saucepan and cook over medium heat, stirring frequently, until it comes to a simmer. Remove from the heat, add the dissolved gelatin, and stir until it is completely dissolved. Stir in the vanilla and lemon extracts and divide evenly into 4 molds or custard cups. Refrigerate for at least 4 hours or overnight before unmolding. To serve, dip the molds into hot water and then loosen with a knife if necessary. Unmold each panna cotta on a large plate and arrange 1/2 cup of the fresh fruit in a circle around it & garnish with a mint sprig, if desired.

Yield: 4 Servings
Serving Size: 1 molded gelatin + 1/2 C. berries
Calories: 188

Apple, Prune, and Cinnamon Griddle Cakes

Apple, Prune, and Cinnamon Griddle Cakes

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

Whole Grain Pancakes

Whole Grain Pancakes

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

Banana-Oat Pancakes

Banana-Oat Pancakes

3/4 C. dry oats (quick cooking or old fashioned) OR oatbran
2 C. skim milk or soy milk
1 C. whole wheat pastry flour (Substitute 1 1/2C. whole wheat flour and 1 1/2C. all-purpose flour for whole wheat pastry flour)
1T baking powder
1 egg (or 2 egg whites)
2 bananas
3/4 C. chopped walnuts (optional)

Mix oats and milk together in a medium size bowl and let them sit for 5 minutes to give them extra soaking time. Mix flour and baking powder in another bowl, then add the oats and stir. Gently mix in the eggs. Slice bananas very thin. Fold with nuts into the batter. Heat griddle over med-high heat, spray with cooking spray. Use 1/4 C. of batter for each pancake, cooking over medium heat for about 2 minutes or until bubbles appear on the surface. Flip the pancakes and cook for another minute or so. Serve with reduced calorie syrup, fruit spread, or applesauce on top.

Yield: 12 pancakes
Serving Size: 3 pancakes

295 Calories
7.5g Fat
5g Fiber

Lemony Cran/Blue Oatmeal ala Heather

Lemony Cran/Blue Oatmeal ala Heather

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.

Breakfast Strata

Breakfast Strata

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

Orange Vanilla Muffins

Orange Vanilla Muffins

2 cups sifted all-purpose flour
2 T. sugar
6 packets (or 2 tsp. bulk) Sweet ‘N Low®
2-1/2 tsp. baking powder
1/2 tsp. baking soda
1 cup buttermilk
1/4 cup reduced-calorie tub margarine, melted
1/4 cup orange juice
1 large egg
2 tsp. finely grated orange rind
1 tsp. vanilla extract

Preheat oven to 400°F. Spray a 12-cup muffin pan with nonstick cooking spray or line with paper muffin cups. In a large bowl, sift the dry ingredients. In another bowl, combine the buttermilk, margarine, orange juice, egg, orange rind, and vanilla. Make a well in the center of the dry ingredients. Pour in the liquid ingredients; stir until moistened. Spoon equal amounts of batter into the prepared muffin cups. Bake 15 to 18 minutes, or until golden brown and a toothpick inserted in the center comes out clean. Cool in the pan on a wire rack 5 minutes. Remove from the pan; serve warm or cold.

Artichokes Benedict

Artichokes Benedict

2 medium Artichokes
2 slices Canadian Bacon
2 Eggs
4 T. Mock Hollandaise Sauce

Wash the artichokes. Cut off the stems at the base and remove the small bottom leaves. Trim chokes of spiny ends. Boil or steam for 35-45 minutes. Turn the chokes up to drain. Spread the leaves open like flower petals. With spoon carefully remove the center petals and inedible choke. Brown canadian bacon in nonstick skillet and poach the eggs. Place one slice bacon inside each flattened choke, top with poached egg and 2 T. of the sauce.

Yield: 2 servings
Calories: 227
Fat: 12g
Fiber: 8g

Western Egg White Omelet

Western Egg White Omelet

2 T. chopped Bell Pepper (multiple colors is nice)
1 T. chopped Scallion
1/2 C. Egg Beaters
3 T. shredded reduced fat Cheese

Lightly coat medium skillet with cooking spray and sauté peppers and scallions until they are tender-crisp. Pour egg substitute over vegetables. When partially set spread cheese over half the egg and fold the omelet in half over the filling. Continue cooking until cooked through. Serve immediately.

Yield: 1 serving
Calories: 169
Fat: 8g
Fiber: 1g

Easy Asparagus & Mushroom Omelet

Easy Asparagus & Mushroom Omelet

2 Eggs
2 T. Water
3 stalks fresh Asparagus
1/4 C. sliced Mushrooms
1/4 C. shredded reduced-fat Mozzarella Cheese

Boil 1″ water in a large skillet. Add asparagus and cook until just just tender crisp. Meanwhile, in a medium bowl, whisk together eggs and water until the whites and yolks are completely blended. Coat 10″ skillet with cooking spray. Heat over medium high until hot enough to sizzle a drop of water. Pour in egg mixture, which should set up immediately. Lift the edge with a pancake turner so the eggs can can flow under and continue to set. Once top is set, fill half the omelet with the mushrooms, asparagus and cheese. Fold in half and slice onto a serving plate.

Yield: 1 serving
Calories: 238
Fat: 15g
Fiber: 1g

Cranberry Orange Pumpkin Muffin

Cranberry Orange Pumpkin Muffin

2 egg whites
1 C. canned pumpkin
1 teasppon vanilla
1/2 C. sugar
1/2 tsp. orange peel, grated (optional)
2 tsp. pumpkin pie spice
2 tsp. canola oil
1/1/4 C. flour
1/4 teasppon salt
1 teasppon baking soda
1/2 C. dried cranberries
nonstick cooking spray

In a medium sized mixing bowl, lightly beat egg whites until foamy. Stir in pumpkin, vanilla, sugar, orange peel and oil. COmbine flour, pumpkin pie spice, salt, and baking soda in a separate bowl. Add flour mixture to pumpkin mixture, stirring until blended. Stir in cranberries. In a muffin pan, sprayed lightly with nonstick cooking spray, sppon dough into 12 equal portions. ake at 250 degrees for 20 inutes. Remove from pan and cool on racks.

Yield: 12 Muffins
Calories: 110
Fat: 1.2g
Fiber: 1.8g

Raspberry Farina

Raspberry Farina

3-1/2 C. water
2/3 C. farina cereal, uncooked
1/2 C. honey
1/2 tsp. ground cinnamon
2 T. butter
1 pkg (6 oz) fresh raspberries
2 T. chopped walnuts

Bring water to boil in medium saucepan over HIGH; add farina. Reduce heat to MEDIUM. Simmer 2-3 min, stirring occasionally until thickened; remove from heat. Add honey, cinnamon and butter; stir until butter melts. Divide into four serving bowls; garnish with raspberries and walnuts.

Yield: 4 servings
Serving Size: 1 C.

Calories: 330
Fat: 8g
Fiber: 4g

Honey Crepes

Honey Crepes

2 C. nonfat milk
1 C. all purpose flour
2 egg whites
1 whole egg
1 T. of honey
1 T. of vegetable oil
1/8 tsp. salt

Combine all ingredients in a blender or food processor; blend until smooth. Rub an 8-inch nonstick skillet with oiled paper towel or spray lightly with nonstick cooking spray; heat over medium-high heat. Spoon 3 to 4 T. crepe batter into skillet, tilting and rotating skillet to cover evenly with batter. Cook until edges begin to brown. Turn crepe over and cook until lightly browned. Remove crepe to plate to cool. Repeat process with remaining batter. Crepes may be refrigerated 3 days or frozen up to 1 month in an airtight container.

Yield: 6 servings
Serving Size: 2 crepes

Calories: 134
Fat: 2.6g
Fiber: .5g

Overnight Oatmeal Muffins

Overnight Oatmeal Muffins

1 cup regular oats
2 cups low-fat buttermilk
1 2/3 cups whole wheat flour
3/4 cup packed dark brown sugar
2 T. vegetable oil
1 tsp. baking powder
1 tsp. baking soda
1 tsp. salt
2 large eggs, lightly beaten
2/3 cup dried blueberries
Cooking spray

Combine oats and buttermilk in a medium bowl; cover and refrigerate overnight. Preheat oven to 350 degrees. Lightly spoon flour into dry measuring cups; level with a knife. Place buttermilk mixture, flour, and next 6 ingredients (flour through eggs) in a large bowl; beat with a mixer at medium speed until smooth. Fold in blueberries. Spoon 1/4 cup batter into each of 24 muffin cups coated with cooking spray. Bake at 350 degrees for 15 minutes or until muffins spring back when touched lightly in center. Remove muffins from pans immediately; place on a wire rack.

Gisela’s Quick Meal

Gisela’s Quick Meal

Small baked red potato, sliced
1-2 large mushrooms, sliced
1 C. baby spinach
2 egg whites
1 plum tomato, chopped
Chopped green onions
Dash of hot sauce

Sauté the mushrooms and potato together. The mushrooms release enough water to the spuds from sticking. When spuds are browned and mushrooms are tender, add the spinach. Water from washing the spinach will keep everything moist. When spinach is tender and dark, add eggs and quickly stir till done. Remove from heat. Add a bit of hot sauce and toss. Serve up and top with chopped tomato and onion.

Mushroom and Bell Pepper Omelet with Fontina

Mushroom and Bell Pepper Omelet with Fontina

1 tsp. olive oil, divided
Cooking spray
1/4 C. chopped green onions
1/2 medium green bell pepper, thinly sliced
2 C. sliced shiitake mushrooms (about 6 oz.)
1/2 C. chopped seeded plum tomato
1/2 tsp. salt, divided
1/8 tsp. black pepper
2 tsp. chopped fresh parsley
8 large eggs
2 large egg whites
1/2 tsp. butter
1/2 C. (2 oz.) shredded fontina cheese
1/4 C. reduced-fat sour cream

Heat 1/2 tsp. oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add green onions; sauté 1 minute. Add bell pepper; sauté 1 minute. Add mushrooms; cook 3 minutes, stirring frequently. Stir in tomato, 1/4 tsp. salt, and black pepper; cook 30 seconds. Remove vegetable mixture from pan; cover and keep warm. Place 1/4 tsp. salt, parsley, eggs, and egg whites in a bowl; stir well with a whisk to combine. Place 1/2 tsp. oil and butter in skillet over medium-high heat until butter melts. Add egg mixture to pan; cook until edges begin to set (about 2 minutes). Slide front edge of a spatula between edge of omelet and pan. Gently lift edge of omelet, tilting pan to allow some uncooked egg mixture to come in contact with pan. Repeat procedure on opposite edge of omelet. Continue cooking until the center is just set (about 7 minutes). Spoon vegetable mixture evenly over 1/2 of omelet; top vegetable mixture with cheese. Loosen omelet with a spatula; fold in half. Carefully slide omelet onto a serving platter. Cut omelet into 4 wedges; top with sour cream. Serve immediately.

Note: You can use 1 C. egg substitute in place of 4 of the eggs, which cuts about 45 Calories: and 5 grams of fat per serving. If your vegetable mixture leaves some liquid in the pan, wipe it dry with a paper towel before adding the egg mixture.

Yield: 4 servings
Serving size: 1 wedge and 1 T. sour cream

Calories: 272
Fat: 17.7g
Fiber: 1.3g

Low-Fat Bagels

Low-Fat Bagels

2-1/2 to 3 C. spelt or whole wheat bread flour
1-1/4 C. water
1 packet quick rising yeast
1 tsp. salt
1 T. molasses

In a large mixing bowl combine 2-1/2 C. flour and yeast. Heat water and salt in a saucepan ’til warm to the touch (110 F) Mix water into flour to form dough. Knead for 10 – 12 minutes until smooth and elastic (earlobe consistency), adding remaining flour as necessary to make barely sticky dough. Form the dough into an 8 inch long cylinder, and cut it into 8 equally sized pieces. Form each piece into a smooth ball (try to remove any seams by rolling it between your hands. Poke your thumb through the center of each piece and twirl it between your index fingers to make a hole. Place uncooked bagels on a floured cookie sheet and allow to rise 20 to 30 minutes in a warm place until doubled in bulk. (gas oven with the pilot light on, electric oven with light on, sunny window or countertop next to warm oven) Preheat oven to 375F (400F if you want a thicker crust). In a 4 qt pot boil 8 C. water and 1/2 tsp salt. Drop bagels, 3 at a time into the boiling water. Cook uncovered 3 – 5 minutes over high heat, turn once with a slotted spoon. Remove bagels and transfer to a well oiled or floured baking sheet. Bake at 375F for 25-30 minutes or 400f for 20 minutes until firm to the touch. Cool on racks

Garlic bagels: add 3 cloves minced garlic, 1 T.sp onion flakes to dry ingredients.

Herbed bagels: add 2 tsp dried mixed herbs.

Millet bagels: substitute 1 C. millet meal or flour and 1-1/2 to 2 C. spelt or whole wheat bread flour in the basic recipe.

Oatmeal & Whole Wheat Quick Bread

Oatmeal & Whole Wheat Quick Bread

1 C. Rolled Oats
1 C. Whole Wheat Flour
2 tsp. Baking Powder
1/2 tsp. Salt
1 1/2 T. Honey
1 T. Olive Oil
1 C. Skim Milk

Preheat oven to 450 degrees F (230 degrees C). Grind oatmeal in a food processor or blender. In a large bowl, combine oatmeal, flour, baking powder and salt. In a separate bowl, dissolve honey in oil then stir in the milk. Combine both mixtures and stir until soft dough is formed. Form the dough into a ball and place on a lightly oiled baking sheet. Bake in preheated oven for about 20 minutes, or until bottom of loaf sounds hollow when tapped.

Pain Perdu

Pain Perdu

1 1/2 C. fat-free milk
3/4 C. egg substitute
1/4 C. granulated sugar
1/2 tsp. ground cinnamon
1/2 tsp. ground nutmeg
1 1/2 tsp. vanilla extract
1/4 tsp. salt
16 (1-inch-thick) slices diagonally cut French bread baguette
1/4 C. butter, divided
2 C. water
1/2 C. dry white wine
1/4 C. granulated sugar
1 T. cornstarch
2 C. fresh raspberries
1 C. fresh blackberries
1 C. fresh blueberries
1/2 C. fresh strawberry halves
1 T. powdered sugar

Combine first 7 ingredients, stirring well with a whisk. Arrange the bread slices in a single layer in a large shallow dish. Pour milk mixture over bread, and let stand until milk is absorbed (about 2 minutes). Melt 2 T. butter in a large cast-iron skillet over medium heat. Arrange 8 bread slices in pan; cook 3 minutes on each side or until bread is golden brown. Remove from pan; keep warm. Repeat procedure with remaining 2 T. butter and 8 bread slices. Combine 2 C. water, wine, 1/4 C. granulated sugar, and cornstarch in a large saucepan, stirring with a whisk. Bring to a boil; cook until reduced to 1 C. (about 5 minutes). Remove pan from heat. Add fruit to pan, stirring well to coat. Serve sauce with bread slices. Sprinkle each serving with powdered sugar.

Yield: 8 servings
Serving size: 2 bread slices and about 1/2 C. sauce

Calories: 270
Fat: 7.8g
Fiber: 4.7g

Pineapple Bread

Pineapple Bread

3/4 C. Flour
3/4 C. Wheat Flour
1/2 C. Oat Bran
1/2 C. Brown Sugar
2 tsp. Baking Powder
1/2 tsp. Cinnamon
1/2 tsp. Salt
1/2 tsp. Baking Soda
8oz. Can Pineapple, crushed
2 Eggs
1/4 C. Unsweetened Applesauce

Pre-heat oven to 350 degrees. Spray 8” x 8” pan with non-stick cooking spray. Blend dry ingredients. Mix remaining ingredients in separate bowl. Stir into flour mixture just until flour is moistened. Pour into pan. Bake 40-45 minutes, or until it passes the toothpick test.

Breakfast Couscous

Breakfast Couscous

2 1/4 C. Water
1/4 C. Sugar
2 T. Fresh orange juice
1 T. Butter or margarine
10 oz. Quick-cooking couscous
1/4 C. Golden Raisins (or Currants)
2 T. Grated orange rind
1 tsp. Ground cinnamon
Pinch of Salt
2 navel Oranges, sectioned and chopped
10 pitted Dates, chopped
Garnish: Orange sections

Bring 2 1/4 C. water and sugar to a boil in a saucepan, stirring constantly; boil gently 10 minutes or until slightly thickened. Stir in orange juice. Remove from heat, and stir in butter. Combine couscous and next 4 ingredients in a large bowl; stir in hot sugar syrup. Let stand 20 minutes, stirring occasionally. Stir in chopped orange and dates. Serve warm or cold. Garnish, if desired.

Yield: 8 servings
Calories: 232
Fat: 1.8g
Fiber: 1.2g

Eggs Benedict, Guacamole Style

Eggs Benedict, Guacamole Style

4 whole wheat English muffins
8 slices Canadian Bacon
8 Eggs

Guacamole Hollandaise:

1 Avocado
1/2 C. Light Mayonnaise
1 T. Lime Juice
Tabasco to taste

Guacamole Hollandaise: Mash avocados; whip in mayonnaise, lime juice, and
Tabasco with a wire whisk until smooth. Toast the English muffins. Lightly sauté Canadian bacon and top each muffin half with a slice. Poach eggs and top each slice of bacon with 1 egg. Dish Guacamole Hollandaise sauce over them. Garnish with black olive slices and pimento and serve.

Yield: 8 servings
Serving Size: 1 english muffin w/ ham & Egg and 1 T. sauce

Calories: 277
Fat: 17g
Fiber: 2.4

Breakfast Bread Pudding with Berry Sauce

Breakfast Bread Pudding with Berry Sauce

8 slices cinnamon raisin bread, cubed
1 C. Egg Beaters
2 C. skim milk
1/4 C. sugar
1 tsp. vanilla extract
1/2 tsp. nutmeg
1/2 C. maple flavored sugar free syrup
2 T. margarine
1 C. strawberries, sliced
1/2 C. blueberries
1 tsp. lemon juice
1 tsp. fresh lemon peels

Place bread cubes into 8 (6-ounce) greased heatproof custard cups or ramekins. In large bowl, combine egg product, milk, sugar, vanilla extract and nutmeg. Divide and pour mixture over bread cubes. Place dishes in roasting pan filled with a 1-inch depth of hot water. Bake at 325 degrees F. for 35 to 45 minutes or until set. Let stand 5 minutes. In small saucepan, heat syrup and margarine until smooth. Stir in fruit, lemon juice and peel; heat through. Unmold puddings on individual serving plates; serve with berry sauce.

Berry Crepes with Orange Sauce

Berry Crepes with Orange Sauce

1 C. Fresh blueberries
1 C. Sliced strawberries
1 T. Sugar
1/2 C. Yogurt Cheese
1/4 C. Honey
3/4 C. Orange juice
8 Crepes (6 1/2″)

Combine blueberries, strawberries and sugar in small bowl; set aside. Prepare sauce, beat yogurt cheese and honey until well mixed and soft; slowly beat in orange juice. Spoon about 1/2 cup of berry filling in center of 1 crepe. Spoon about 1 T. sauce over berries. Roll up; place on serving plate. Repeat with remaining crepes. Pour remaining sauce over crepes.

Banana Pancakes

Banana Pancakes

2/3 C. Unbleached flour
1 1/3 C. Skim Milk
1/2 C. Whole-wheat flour
2 T. Olive Oil
2 tsp. Baking powder
1 medium Ripe banana, finely chopped
1/4 tsp. Salt

Combine flours, baking powder and salt in a mixing bowl. Mix together milk and oil and stir into dry mixture just enough to moisten all ingredients, then fold in banana. Spoon onto a hot, well greased griddle. Turn each pancake only once. Makes 10 to 12.

Applesauce Bread

Applesauce Bread

2 C. All-purpose flour
1/2 tsp. Baking powder
1 tsp. Baking soda
1/2 tsp. Cinnamon
1/4 tsp. Nutmeg
1/4 tsp. Salt
1 C. unsweetened Applesauce
1/2 C. Sugar
1/3 C. Vegetable oil
1/2 C. Egg Beaters
1/4 C. Skim Milk
1/2 C. Chopped walnuts

Combine flour, baking powder, baking soda, cinnamon, nutmeg, and salt in a bowl. In a separate bowl, combine applesauce, sugar, oil, egg beaters, and milk. Stir in dry ingredients and beat well. Fold in walnuts. Pour batter into a greased and floured loaf pan. Bake at 350 degrees for 1 hour or until firm on top.

Apple Cider Pancakes

Apple Cider Pancakes

1/4 C. Old Fashioned Oats
1 C. reduced fat Bisquick
3/4 C. Apple Cider

With wire whisk blend all ingredients until smooth. Pour just under 1/4 C. of batter on medium hot griddle sprayed with non-stick cooking spray. Cook about 1 to 1 1/2 minutes a side, or until golden.

Slowcooker Breakfast Cobbler

Slowcooker Breakfast Cobbler

4 medium-sized apples, peeled and sliced
1/4 cup honey
1 tsp. cinnamon
2 T. butter, melted
2 C. Kashi GoLean Crunch cereal

Place apples in slow cooker and mix in remaining ingredients. Cover and cook on low 7-9 hours (overnight) or on high 2-3 hours. Serve with milk.

Six Grain Crockpot Breakfast

Six Grain Crockpot Breakfast

2 1/2 T. Bulgur, uncooked (1 ounce)
2 1/2 T. brown rice, uncooked (1 ounce)
2 T. barley, uncooked (3/4 ounce)
2 T. millet, uncooked (3/4 ounce)
2 T. cornmeal, uncooked (3/4 ounce)
1/4 cup rolled oats (3/4 ounce)
3/4 cup plus 2 T. chopped dried mixed fruit (4 1/2 oz.)
1 1/2 tsp cinnamon
3 C. water
1 T. vanilla

Combine grains, dried fruit and cinnamon in crock pot. Mix well. Stir in water and vanilla. Cover and cook 6 to 8 hours on low setting. Stir before serving and add more water if desired. Note: any selection of grains will work — just keep it 1 cup grains to 3 C. water.

Overnight Oatmeal

Overnight Oatmeal

2 C. Skim milk
1/4 C. Brown Sugar Twin
1 T. melted Butter
1/4 tsp. Salt
1/2 tsp. Cinnamon
1 C. Rolled Oats, regular
1 C. Apple, chopped
1/2 C. raisins

Spray the inside of your crock pot with nonstick cooking spray. Put ingredients into crock pot & stir. Cover & cook on low overnight.

Lemony Poached Golden Apples

Lemony Poached Golden Apples

3 golden delicious apples, cored
11/2 C. apple juice
11/2 tsp. grated fresh lemon peels
1/8 tsp. ground ginger

Remove peel around top half of each apple. Combine remaining ingredients; bring to boil. Reduce heat and simmer, uncovered, 5 minutes. Place apples in hot juice. Cover and simmer about 15 minutes or until apples are tender but still hold their shape. Baste and rotate apples frequently. Remove apples with slotted spoon; halve each apple and place in individual serving dishes. Strain juice and return to pan. Boil until juice is reduced to 1 C.; serve warm over warm apples.

Asparagus-Mushroom Eggs

Asparagus-Mushroom Eggs

6 Egg Whites
1 T. Minced Chives
2 T. Cold Water
1/4 tsp. Pepper
1/4 C. Finely Chopped Asparagus or Broccoli
1/4 Finely Chopped Mushrooms
1/4 C. Finely Chopped Tomato
1/4 C. Minced Parsley

In bowl combine egg whites, chives, water and pepper, whisk just long enough to mix lightly. Add a fourth each of asparagus, and mushrooms to a medium hot skillet and cook, stirring, for one minute. Add 1/4 of the egg mixture (about 1/2 cup) and shake skillet over heat, stirring, for 30 seconds, then let the “omelet” cook undisturbed 30 seconds more, or until omelet sets. Remove from pan and fold onto plate. Cook three more omelets in the same way. Top each omelet with chopped tomato and sprinkle with parsley.