Banana Bread Waffles
1/2 C Oats
2 Egg Whites
1 tsp. Butter or vanilla or nut extract
2 heaping spoonfuls of Splenda
1 tsp. baking powder
2/3 Banana
3/4 C. Water
Place the oats in a blender and mix until it becomes a fine powder. Add the rest of the ingredients and blend till everything is well mixed and liquid. Pour onto hot waffle iron and cook till golden and done.
1/4 C. Yogurt Cheese 1/2 T. Finely Chopped Walnuts
2 Cloves Garlic
1 T. Fresh Mint, minced
1/4 tsp. Honey
Slice Italian bread
1 Plum Tomato, seeded & chopped
1/4 C. English Cucumber, peeled & chopped
1 Green Onion, chopped (White & 1” of green)
In a small bowl, combine yogurt cheese, walnuts, one minced garlic clove, mint, and honey. Mix well. Cover and refrigerate for up to 3 hours. Return to room temperature before serving. Grill or toast bread until golden. Rub with garlic. Cool slightly. Spread the yogurt mixture on the bread and cut the slice in half on the diagonal. Top each half with some of the tomato, some of the cucumber, and the scallion. Serve at once.
8 egg whites (or 1 C. egg substitute)
2 C. mushrooms, chopped
2 C. steam asparagus, 1-inch pieces
3/4 C. sliced green onions
3 cloves garlic, minced
1/4 C. white wine
1-1/2 tsp curry powder
In a medium non-stick sauce, sauté mushrooms and garlic in a little bit of water. As soon as the mushrooms start to release their liquid, add green onions and asparagus pieces, sauté about 2 minutes. Sprinkle curry powder over vegetables; stir well to distribute the curry throughout. Add wine and stir until wine comes to a boil. Remove from heat. Meanwhile beat the egg whites with a little water and pour into a 12″ nonstick pan (sprayed with a little cooking spray if necessary). Once the eggs have set partially, spoon the asaparagus mixture over one side. Fold the opposite side over the top of the asparagus, cover the pan and allow to cook until eggs are completely set. Serves 2-4
Vegetable oil spray
2 T. egg substitute
1/2 cup nonfat or low-fat cottage cheese
1/3 cup fat-free milk
1/4 cup all-purpose flour
Whites of 3 large eggs, at room temperature
Lightly spray griddle with vegetable oil spray. In a medium mixing bowl, beat egg substitute and cottage cheese until almost smooth. Whisk in milk and flour. In a small mixing bowl, beat egg whites until they form soft peaks. Fold into batter. Let stand for 5 minutes. Preheat griddle over medium heat. Pour batter onto prepared griddle using 1/4-cup measure. (You should have 6 pancakes.) Cook until tops are bubbly and edges are golden brown, 1 to 2 minutes. Turn and cook other side for 1 to 2 minutes. (2 pancakes = 100 calories)
2 cups nonfat milk
1/3 cup honey or maple syrup
4 egg whites or 1/2 cup egg substitute
1 cup oat bran or oat flake cereal
2 tsp. cinnamon
12 slices whole wheat bread
Combine milk, honey and egg whites and mix until blended. Combine oat bran and cinnamon in a separate bowl and mix well. (If Oat Bran Cereal pieces are too large, break up by placing in ziploc bag and pounding gently with a rolling pin.) Dip bread in the egg mixture and then dredge both sides in the oat bran mixture. Heat a large nonstick skillet over medium heat and cook until golden brown on both sides. Serve with syrup 2 slices, 275 calories fiber 7g
1/2 cup ground oats
1/4 cup canned pumpkin
8 egg whites
2 tsp. pumpkin pie spice
1 1/2 T. Splenda
1/2 tsp baking powder
Dash of vanilla extract
Mix all ingredients well, bake in 350 degree oven for approx 20 to 25 minutes. This makes 4 large muffins, each muffin having 2 oz of protein and 1/2 cup carb. Store these in a zip lock bag after they have cooled and keep in fridge.
4 thin slices Ham
1 C. Chicken Broth
3 T. Butter
2 T. Flour
1 T. Lemon Juice
1/8 tsp. + pinch Pepper
1 lg. Egg
4 Egg Whites
2 T. Skim Milk
2 whole wheat English Muffins, split
2 T. Minced Parsley
Preheat oven to 350 degrees. Wrap ham slices in foil and place in oven and heat for 10 minutes. In small saucepan, heat broth until it just starts to simmer. Meanwhile, melt 2 T. butter over medium heat in a separate saucepan. Add flour and cook, stirring constantly for 2 minutes. Whisk in hot chicken broth and lemon juice; bring to simmer and cook, stirring for 2 minutes or until sauce has thickened. Stir in 1/8 tsp. pepper. In small bowl, beat together egg, egg whites and skim milk with a pinch of pepper. Melt remaining butter in a skillet over low heat, add egg mixture, and cook, stirring often, for 4-5 minutes and eggs are set. While eggs are cooking toast muffins, top with a slice of ham. Place 1/4 of eggs on each muffin, spoon the sauce over all and sprinkle with parsley.
3 egg whites
1 tsp. olive oil
Diced cooked Potato
1/2 clove of garlic, crushed
1/2 small onion, sliced
1 tomato, chopped
Heat the oil in a small omelet pan and cook the garlic, potatoes and onion until softened and golden, taking care not to let them go too brown. Add the tomato and eggs to the pan and cook until the eggs are set. Serve immediately.
2 cups whole wheat flour
2 cups skim milk
1/3 cup egg substitute
1/4 cup applesauce
2 T. sugar
2 tsp. baking powder
1 tsp. baking soda
1/2 tsp. salt
Combine all ingredients and mix well. Heat a large nonstick skillet over medium-low heat until hot. Pour batter on skillet 1/4 cup at a time making sure edges don’t touch. Cook until golden brown and bubbles appear on top of the pancakes. Flip and continue cooking until other side is golden brown.
Yield: 32 pancakes
Serving Size: 4 pancakes
Calories: 158
Fiber: 4g
2 1/2 C. Oatmeal (ground into coarse flour in blender or food processor)
1 tsp. Baking Powder
10 Egg Whites
1 tsp. Vanilla
1 tsp. Cinnamon
1/2 C. Grated carrots
1 C. Grated Zucchini
To taste: Mrs. Dash Seasoning Blend
Mix all the ingredients together; add a splash of water if necessary. Make in (three) mini loaf pans. Bake at 350 for 30 minutes or until firm in the center.
1 medium Apple (can use peach or other fruit)
1/3 C. reduced Fat Bisquick
1 T. Egg Beaters
1 T. Skim Milk
Core and peel apple and dice into small pieces. Mix other ingredients and then add apples. If necessary add a little more milk to make a pancake batter consistency. Heat non-stick griddle and cook as you would a pancake.
Yield: 1 servings
Serving Size: 3 small Pancakes
Calories: 234
Fat: 3.5g
Fiber: 4.2g
Notes: Perhaps because of the fiber from the apple, this breakfast stays with me a long time, especially with a couple scrambled egg whites (with a dollop of egg beaters for color) on the side for protein.
Crust:
1 C. all-purpose flour
1/4 tsp. salt
2 T. chilled butter or stick margarine, cut into small pieces
2 T. vegetable shortening
1/4 tsp. cider vinegar
4 to 5 T. ice water
Filling:
6 bacon slices, cut crosswise into thin strips
7 C. chopped leek (about 3 large)
1/2 tsp. salt, divided
1/4 tsp. black pepper, divided
1-1/4 C. egg substitute
2/3 C. fat-free milk
To prepare crust, lightly spoon flour into a dry measuring C.; level with a knife. Combine flour and 1/4 tsp. salt in a bowl; cut in butter and shortening with a pastry blender or 2 knives until mixture resembles coarse meal. Add vinegar and ice water, 1 T. at a time; toss with a fork until moist. Gently press the mixture into a 4-inch circle on heavy-duty plastic wrap; cover dough with additional plastic wrap. Roll dough, still covered, into a 12-inch circle; chill 10 minutes. Preheat oven to 425 degrees. Remove 1 sheet of plastic wrap; let dough stand 1 minute or until pliable. Fit the dough, plastic-wrap side up, into a 10-inch round removable-bottom tart pan. Remove plastic wrap. Press dough against bottom and sides of pan. Fold edges under. Line dough with a piece of foil; arrange pie weights on foil. Bake at 425 degrees for 10 minutes or until edge is lightly browned. Remove pie weights and foil; cool on a wire rack. To prepare filling, heat a large nonstick skillet over medium heat until hot. Add bacon, and cook 4 minutes. Remove bacon from pan, reserving 2 tsp. drippings in pan; set bacon aside. Add leek to drippings in pan; cover and cook for 20 minutes, stirring occasionally. Sprinkle with 1/4 tsp. salt and 1/8 tsp. pepper. Remove from heat. Arrange leek mixture and bacon in prepared crust. Combine egg substitute, milk, 1/4 tsp. salt, and 1/8 tsp. pepper; stir well with a whisk. Pour the milk mixture into crust. Bake at 425 degrees F for 25 minutes or until a knife inserted in the center comes out clean; let stand 10 minutes.
Yield: 6 servings
Serving Size: 1/6 Tart Pan
Calories: 275 calories
Fat: 10g
Fiber: 2g
Notes: I thoght this was very tasty, although it isn’t quick and easy with all the steps involved. I just have a slice and some fruit, and it’s a stick with me breakfast. Since Mal won’t eat it, it’s hard to eat it all before it goes bad though, so I probably won’t make it that often.
1/2 C. whole Oatmeal (ground into flour in food processor or blender)
1/2 tsp Baking Powder
4 Egg Whites
1 – 2 T. Artificial Sweetener
1/2 C. Blueberries or other “A” fruit (optional)
Spices to taste — nutmeg, cinnamon, etc (optional)
Mix all the ingredients together; add a splash of water if necessary. Spoon into muffin tins, lined with paper muffin cups. Bake at 350 for 10-12 minutes. You may need to cook the muffins an extra minute or two if you add the fruit. Variation: instead of fruit, add 1/2 a shredded carrot (or zucchini), ground ginger and cinnamon to taste to the mix.
Yield: 2 servings
Serving Size: 2 medium or 4 miniature muffins
Calories: 133
Fat: 1.4g
Fiber: 1.7g
Notes: These aren’t super sweet or at all like store bought muffins, but they taste OK and are easily portable for a quick snack or breakfast on the go.
1 C. skim milk
1/2 C. quick-cooking or old-fashioned rolled oats
1/2 C. unsweetened applesauce
1/2 Apple, diced small
Artificial sweetener equivalent to 4 tsp. sugar
1/4 tsp. ground cinnamon
3 drops vanilla extract
In medium saucepan, heat milk at medium heat until almost boiling. Add oats; cook and stir until desired consistency. Add applesauce, apple, sweetener, cinnamon, and vanilla; stir until combined. Serve with or without milk
Yield: 2 servings
Serving Size: ~3/4 C.
Calories: 169
Fat: 1.7g
Fiber: 2g
3 C. frozen O’Brien potatoes, slightly thawed
2 tsp. olive oil
1/2 C. diced lean ham (2 oz.)
2 containers (4 oz. each) liquid egg substitute
2 T. nonfat sour cream
1/2 tsp. salt
1/8 tsp. cayenne pepper
1/2 C. shredded low-fat Swiss cheese or other low-fat cheese (2 oz.)
Heat oven to 400°. Coat 11 x 7 x 2-inch baking dish with cooking spray. Sauté potatoes in olive oil in skillet over medium-high heat 5 to 7 minutes, until browned. Transfer to medium-size bowl. Add ham. Whisk together egg substitute, sour cream, salt and cayenne in small bowl until well blended. Stir into potato mixture. Pour into prepared baking dish. Sprinkle with shredded cheese. Bake in 400° oven for 20 minutes or until golden.
Yield: 8 squares
Calories: 98
Fat: 2g
FIber: 1g
1 T. unsalted butter
Non-stick cooking spray — butter flavor or regular
1/2 C. Egg Beaters, lightly beaten
1/2 C. All Purpose Flour
1/2 C. Skim Milk
1 tsp. Vanilla Extract
1 T. Granulated Sugar
Pinch Nutmeg
Pinch Salt
1 C. Fresh Blueberries – rinsed and Patted dry
1/2 Lemon
1/4 C. Confectioner’s Sugar
Position a rack in the lower third of the oven and preheat to 425 degrees F. After preheating for 10 minutes, add the butter and a 5 second spray of cooking spray to the pan. Set the pan in the oven to preheat 10 minutes. In a large bowl, add egg beaters then whisk in flour, milk, vanilla, sugar, nutmeg and salt. Stir in the berries. Set a small sifter in a dish and pour the confectioner’s sugar into it. Set this and the lemon half (plus a reamer if you have one) near the stove. Pour the batter into the preheated pan and return it to the oven to bake for 15-20 minutes, until the edges are puffed up high and are golden brown. Remove the pan from the oven. Squeeze the juice of the halved lemon over the whole surface of the pancake, and sift on the confectioner’s sugar. Serve hot, directly from the baking pan, cut into wedges. Spoon a little of the pan sauce over each slice.
Yield: 1 10” Pancake; 4 servings
Serving Size: 1/4 Pancake Wedge
Calories: 175
Fat: 3.4g
Fiber: 1g
Notes: although it comes out of the oven really big and puffy, as you lemon/sugar it, the pancake sinks a bit and the texture gets thicker, gummier. But it tastes really nice. Sweet, almost like blueberry pie. One wedge isn’t terribly filling though. Fill up with another 1/2 C. of fresh berries served over the puff and a couple slices of bacon, lean ham, or canadian bacon on the side. Yum
1 1/2 C. wheat BRAN (NOT wheat germ)- Reserve 1 tsp. for topping
1/2 C. whole wheat flour
1/4 C. packed brown sugar – Reserve 1 tsp. for topping
1/2 C. unsweetened apple sauce
1/2 C. unsweetened, fat free yogurt
1 tsp. baking powder
Pinch of salt
1 tsp. vanilla
1/2 tsp. imitation butter flavor
1 C. frozen, unsweetened fruit (blueberries, strawberries (chopped), raspberries, cherries (chopped) – or a combination of any of them)
Mix above together to make dough, stirring in fruit at end. Divide into 4 balls, flatten to 1/2- 3/4 inch thick on a lightly greased baking sheet or place in mini-tart pans. Top with reserved brown sugar and bran. Bake at 350 degrees for 20-35 minutes, until toothpick inserted comes out clean.
Banana Nut- Decrease apple sauce to 1/4 C., add 1 medium sized mashed banana in place of other fruit and sprinkle tops with reserved toppings and 1/8 C. finely chopped walnuts.
Chocolate Chip- Use 1/2 C. prune puree in place of applesauce, stir in 2 T. of mini-chocolate chips in place of frozen fruit.
Tropical- Stir in 1/2 C. well drained, crushed pineapple instead of frozen fruit, and 1/8 C. coconut.
Maple walnut- omit the applesauce, brown sugar, and frozen fruit. Add 1/3 C. real maple syrup and 1/8 C. finely chopped walnuts.
Yield: 4 cookies
Serving Size: 1 cookie
Claories: 195- 215, depends on flavor
Fat: < 1g
Fiber: 14g
1 C. mashed ripe banana
1/2 tsp. lemon juice
4 (1-inch-thick) slices Italian bread
1 C. skim milk
2 T. brown sugar
2 tsp. vanilla extract
1/2 tsp. ground cinnamon
1/4 tsp. baking powder
4 large egg whites
2 large eggs
2 tsp. margarine, divided
1/2 C. maple syrup
Combine banana and lemon juice in a small bowl. Stir well; set aside. Cut bread slices in half crosswise; cut a slit through cut sides of each piece of bread to form a pocket. Stuff 2 T. banana mixture into pocket of each piece of bread. Combine milk and next 6 ingredients (milk through eggs) in a large shallow dish, and stir well with a whisk. Arrange stuffed bread pieces in a single layer in dish, turning to coat. Cover and chill 45 minutes or until milk mixture is absorbed, turning bread pieces over after 20 minutes. Melt 1 tsp. margarine in a large nonstick skillet over medium heat; add half of bread pieces. Cook 4 minutes. Carefully turn bread over; cook 3 minutes or until browned. Repeat procedure with remaining margarine and bread pieces. Serve with maple syrup.
Yield: 4 servings
Serving Size: 2 bread pieces and 2 T. maple syrup
Caloires: 354
Fat: 5.1g
Fiber: 2.5g
1 C. Flour
1/2 tsp. Salt
1 tsp. Baking powder
1 T. Splenda
4 Egg Whites
1 C. Skim Milk
1/2 tsp. Vanilla
Sift all dry ingredients together and make a well in the center. In a separate bowl, beat the egg whites; add the remaining liquid ingredients. Pour the beaten liquids into the flour mixture. Don’t over mix; ignore small lumps. Heat a nonstick skillet quite hot. Spoon batter onto hot griddle and let it spread until thin (tip griddle if necessary). When browned on bottom, flip over to brown the other side. For breakfast top crepes with 1/2 C. sliced fresh fruit or fill with fruit and cottage cheese.
Yield: 6-8 servings
Serving Size: 1 Crepe
Calories (if you make six, less if you make 8): 95
Fat: .3g
Fiber: .5g
Can be made in deserts with cool whip light and sugar free syrups, or stuffed with savory fillings (maybe riccota, spinach and chicken, for example) for a nice meal. (Take out the Splenda if making a savory crepe.) Crepes are very versatile.
3 large eggs, separated
13/4 C. buttermilk
About 3 T. butter or margarine, at room temperature
1 T. sugar
2 tsp. dark molasses
1 1/2 C. all-purpose flour
2 tsp. ground ginger
1 tsp. baking soda
1 tsp. baking powder
1 tsp. ground cinnamon
1/2 tsp. ground nutmeg
1/2 tsp. salt
1/4 tsp. ground cloves
Fresh lemon sauce
Lemon wedges (optional)
Lemon leaves (optional)
In a deep bowl with mixer on high speed, whip egg whites until they hold distinct moist peaks. In another large bowl (with unwashed beaters), beat egg yolks, buttermilk, 3 T. butter, sugar, and molasses until blended. Add flour, ginger, baking soda, baking powder, cinnamon, nutmeg, salt, and cloves. Beat until smooth. Add whipped whites to batter; fold gently to blend. On a buttered nonstick griddle or 12-inch nonstick frying pan over medium-high heat, pour batter in 1/4-C. portions, spacing so pancakes don’t touch. Cook until tops are full of bubbles, 2 to 3 minutes. Turn over and cook until bottoms are golden brown, 1 to 2 minutes. Repeat to cook remaining batter. As pancakes are cooked, stack on plates, or arrange slightly overlapping on baking sheets and keep warm in a 150° oven. Serve with warm lemon sauce. If desired, garnish with thin lemon slices and leaves.
Yield: 6 servings
Serving Size: 3 pancakes with lemon sauce
Calories: 266
Fat: 11g
Fiber: .8g
1/2 C. 1% Cottage Cheese
2/3 C. Cooked Ham, Finely Chopped
3 T. Low Fat Swiss Cheese, shredded
11/2 T. Fresh Parsley, minced
1/4 tsp. Horseradish
1/4 tsp. Dijon Mustard
1/8 tsp. Poppy Seeds
Process cottage cheese until very smooth. Stir in remaining ingredients, cover, and chill thoroughly before using.
Yield: 16 T.
Serving Size: 2 T.
Calories: 45
Fat: 1.2g
Fiber: 0g
Notes: Good on toast, bagels, english muffins, warmed pitas, in a sandwich, you name it. Tasty way to add a little protein to your meal (2 T. has about 7g of protein).
4 C. unpeeled grated Zucchini, about 11/2 lb.
2 T. chopped Onion
1/2 tsp. Chopped Garlic
1 4oz. Can diced green chilies
1 C. Egg Substitute (= to 4 eggs)
1/2 tsp. Cumin
1/2 tsp. Chili Powder
1/4 tsp. Pepper
Salsa
Spray oven safe 10” skillet with nonstick spray. Sauté first three ingredients until zucchini is tender, pouring off any liquid. Add chilies. Meanwhile, mix eggs and seasonings. Add to the zucchini mixture and cook until eggs begin to set. Broil until top is golden. Serve with Salsa.
Yield: 4 servings
Serving Size: wedge 1/4 of pan
Calories: 54
Fat: .2g
Fiber: 4.2g
1 T. sugar
1 C. warm water
2 tsp. active dry yeast
3 C. all-purpose flour
1 tsp. salt
4 T. zaatar (Zaatar is an herb mixture composed of savory, thyme, sumac, and sesame seeds. A prepared mixture of this herb mixture can be found at most Middle Eastern groceries.)
2 T. olive oil
1/2 tsp. lemon juice
In a small bowl, dissolve the honey in the warm water. Sprinkle the yeast over the water and stir until it dissolves. Let the yeast mixture stand for 5 minutes, until a layer of foam forms on the surface. In a large bowl, combine the flour and the salt. Make a well in the center of the flour mixture and pour the olive oil and the yeast mixture. Stir the flour into the wet ingredients, until all the flour is incorporated. If its too dry, add more water. On a lightly floured surface, knead the dough for 15 minutes, until it is smooth and elastic. Shape the dough into a ball and put in a well-oiled bowl. Cover with a moist towel and let rise in a warm place until double in bulk (about 1 1/2 hours). One hour before baking, start preheating the oven with baking stones inside at 500 degrees F. Roll out 6 equal circles of dough. Meanwhile, in a small mixing bowl, mix zaatar mix with the olive oil and lemon juice. Pour the zaatar mixture equally on the dough circles and smooth it over the dough surface. Place on stone and bake until dough is done (8-10 minutes). Eat warm.
Yield: 6 servings
Serving Size: 1 bread round w/ spices
Calories: 260
Fat: 5.2g
Fiber: 1.6g
3 English muffins, split and quartered
Cooking spray
1 T. butter or stick margarine, melted
1 cup chopped lean ham (about 4 oz.)
1/2 cup (2 oz.) grated fresh Parmesan cheese
2 T. chopped fresh chives
1 (14-ounce) can artichoke hearts, drained and chopped
3 large garlic cloves, minced
1/8 tsp. ground nutmeg
1 (12-ounce) can evaporated fat-free milk
3 large eggs
3 large egg whites
Arrange muffin pieces, crust sides down, in an 8-inch square baking dish coated with cooking spray; drizzle with butter. Arrange ham and next 4 ingredients (ham through garlic) over muffin pieces. Combine nutmeg and remaining ingredients in a bowl; stir well with a whisk. Pour over muffin mixture. Cover; chill 8 hours or overnight. Preheat oven to 375 degrees. Uncover strata; bake at 375 degrees for 50 minutes or until set. Let stand 10 minutes.
Yield: 6 servings
Serving Size: 1/6 Pan
Calories: 280
Fat: 8.9 g
Fiber: 0.1 g (Increase the fiber by using high fiber english muffins, like 100% whole wheat by Oroweat with 4f per muffin)
1 C. all-purpose flour
1 tsp. baking powder
1/2 tsp. baking soda
1/8 tsp. salt
1/2 C. packed brown sugar
1/2 C. vanilla low-fat yogurt
2 T. creamy peanut butter
1 T. vegetable oil
2 large egg whites
Cooking spray
2 T. strawberry jelly or grape jelly
Preheat oven to 400 degrees. Lightly spoon flour into a dry measuring C.; level with a knife. Combine flour, baking powder, baking soda, and salt in a bowl, and make a well in center of mixture. Combine sugar and next 4 ingredients (sugar through egg whites) in a bowl, and stir with a whisk until well-blended. Add to flour mixture, and stir just until moist. Spoon batter into 24 miniature muffin C. coated with cooking spray, filling each half full. Top each with 1/4 tsp. jelly; top with remaining batter. Bake at 400 degrees for 12 minutes or until a wooden pick inserted in center comes out clean. Remove from pans immediately.
Yield: 2 dozen mini muffins
Serving Size: 2 muffins
Calories: 121
Fat: 3.2g
Fiber: 0g
1 C. bottled salsa
1 C. canned black beans, rinsed and drained
10 (6-inch) corn tortillas, cut into 1-inch strips
Cooking spray
1 C. (4 oz.) preshredded reduced-fat Mexican blend or Monterey Jack cheese, divided
1 C. low-fat sour cream
1 C. fat-free milk
1/2 tsp. salt
2 large eggs
2 large egg whites
1/4 C. thinly sliced green onions
Combine salsa and beans in a bowl. Place one-third of tortilla strips in an 11 x 7-inch baking dish coated with cooking spray. Top with 1/3 C. cheese and about 1 C. salsa mixture. Repeat procedure with one-third of tortilla strips, 1/3 C. cheese, and remaining salsa mixture; top with remaining tortilla strips.
Combine sour cream and next 4 ingredients (sour cream through egg whites); stir with a whisk. Stir in onions. Pour over tortilla strips; sprinkle with 1/3 C. cheese. Cover and chill 8 hours or overnight. Preheat oven to 350°. Remove dish from refrigerator. Let stand at room temperature 10 minutes. Cover and bake at 350° for 20 minutes. Uncover and bake an additional 15 minutes or until lightly browned.
Yield: 6 servings
Calories: 292
Fat: 9.2g
Fiber: 4.7g
2 C. all-purpose flour
1 T. baking powder
2 tsp. sugar
1/4 tsp. salt
1/4 tsp. ground red pepper
3 T. chilled butter, cut into small pieces
3/4 C. (3 oz.) shredded reduced-fat extra-sharp cheddar cheese
3/4 C. finely chopped 33%-less-sodium ham (about 3 oz.)
3/4 C. fat-free buttermilk
2 large egg whites
Cooking spray
Preheat oven to 400°. Lightly spoon flour into dry measuring C.; level with a knife. Combine flour, baking powder, sugar, salt, and pepper in a large bowl; cut in butter with a pastry blender or 2 knives until mixture resembles coarse meal. Stir in cheese and ham. Combine buttermilk and egg whites, stirring with a whisk. Add to flour mixture, stirring just until moist. Turn dough out onto a lightly floured surface; knead lightly 4 to 5 times with floured hands. Pat dough into an 8-inch circle on a baking sheet coated with cooking spray. Cut dough into 8 wedges, cutting into but not through dough. Bake at 400° for 20 minutes or until lightly browned.
Yield: 8 servings
Serving size: 1 wedge
Calories: 217
Fat: 7.2g
Fiber: 1g
1 C. fresh raspberries
3 T. brown sugar
1 C. all-purpose flour
1/3 C. sugar
1/2 tsp. baking powder
1/4 tsp. baking soda
1/8 tsp. salt
1/2 C. plain low-fat yogurt
2 T. stick margarine, melted
1 tsp. vanilla extract
1 large egg
Cooking spray
1 T. sliced almonds
1/4 C. sifted powdered sugar
1 tsp. skim milk
1/4 tsp. vanilla extract
Preheat oven to 350°. Combine raspberries and brown sugar in a bowl. Set aside. Combine flour and next 4 ingredients (flour through salt) in a large bowl. Combine yogurt, margarine, 1 tsp. vanilla, and egg in a small bowl; stir well. Add to flour mixture, stirring just until moist. Spoon two-thirds of batter into an 8-inch round cake pan coated with cooking spray; spread evenly. Top with raspberry mixture. Spoon remaining batter over raspberry mixture; top with almonds. Bake at 350° for 40 minutes or until a wooden pick inserted in center comes out clean. Let cool 10 minutes on a wire rack. Combine powdered sugar, milk, and 1/4 tsp. vanilla; stir well. Drizzle over cake. Serve warm or at room temperature.
Yield: 8 servings
Calories: 176
Fat: 4.5g
FIber: 1.7g
1 lb. turkey Italian sausage
5 C. herb-seasoned stuffing mix (such as Pepperidge Farm)
Cooking spray
1/2 C. at-free, less-sodium chicken broth
2 T. butter, melted
1 1/2 C. (6 oz.) shredded reduced-fat extra-sharp cheddar cheese
2 C. 2% reduced-fat milk
1/2 tsp. onion powder
1/2 tsp. freshly ground black pepper
2 (8-oz.) cartons egg substitute
Preheat oven to 325°. Remove casings from sausage. Cook sausage in a large nonstick skillet over medium-high heat until browned, stirring to crumble. Drain. Place sausage in a large bowl; add stuffing mix, tossing to combine. Place stuffing mixture in a 13 x 9-inch baking dish coated with cooking spray. Drizzle stuffing mixture with broth and butter; sprinkle with cheese. Combine milk and remaining ingredients, stirring with a whisk; pour milk mixture over stuffing mixture. Bake at 325° for 40 minutes or until set. Let casserole stand 5 minutes before serving.
Yield: 9 servings
Calaories: 298
Fat: 9.6g
Fiber: 2.9g
butter-flavored cooking spray
1 1/2 C. egg substitute
1/3 C. low fat (1%) milk
1/4 C. unbleached all-purpose flour
2 large Granny Smith apples, cored, thinly sliced, and sprinkled with fresh lemon juice
1 T. packed light brown sugar
1 T. fresh thyme leaves
Preheat oven to 425°F. Lightly coat a 3-quart ovenproof pan with cooking spray. In a bowl, whisk together egg substitute, milk, and flour. Pour into prepared pan. Toss the apple slices with the brown sugar and thyme leaves. Arrange apple slices in the middle of the batter and bake until frittata is puffed, golden brown, and set in center when pan is gently shaken, 8 to 10 minutes. Cut into wedges to serve.
Yield: 4 servings
Calories: 155
Fat: 1g
Fiber: 3g
1 3/4 C. all-purpose flour
2 1/4 tsp. baking powder
1/2 tsp. salt
3 T. butter
3 T. canola oil
1 C. sugar
4 egg whites
2/3 C. buttermilk
1 T. fresh lime juice
11/2 tsp. grated lime zest
1 tsp. vanilla extract
Preheat the oven to 350°F. Lightly spray a standard-size (9 x 5-inch) loaf pan with non-stick cooking spray. Combine the flour, baking powder, and salt in a medium bowl and set aside. In another bowl combine the butter, oil, and sugar and mix until smooth. Add the egg whites and beat with an electric mixer until the batter is smooth. Alternately add the flour and buttermilk to the egg mixture, ending with flour. Add the lime juice, grated lime zest, and vanilla and mix until smooth. Pour into the prepared loaf pan. Bake in the preheated oven for 35 to 45 minutes, or until the top is golden brown. Remove from the oven and cool in the pan on a rack for at least 10 minutes before slicing.
Yield: 16 slices
Serving Size: 1 slice
Calories: 145
Fat: 4g
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4 eggs
2 T milk
1 T olive oil or butter
salt & pepper
1/2 C. grated cheddar cheese
2 T diced prosciutto
1 Granny Smith apple, julienned
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Add butter or olive oil into a large cast iron pan and toss in the diced prosciutto, letting it get crispy. Meanwhile, whisk together the eggs, milk and salt and pepper in a small bowl. Slowly pour the egg mixture over the prosciutto and into the hot pan, tilting to spread the eggs evenly. Let eggs firm up a little, sloshing the mixture away from the sides and into the middle. Use your spatula to allow the remaining liquid to then flow into the undersides of the cooked eggs while still keeping the egg mixture even. Continue to cook for another minute or so until the egg mixture holds together. While the middle is still a little runny, add grated cheese and then top with the julienned apples. Fold the omelette in half with your spatula. Cut in half and serve on a plate. Use any reserved matchstick apples as garnish.
3 T. extra-virgin olive oil, 3 turns of the pan
1 medium onion, chopped
1 small red bell pepper, chopped
1 C. frozen green peas
8 eggs
Salt and pepper
8 rounded tsp.fuls store bought, good quality basil pesto sauce
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Heat a large nonstick skillet over medium heat. Add extra-virgin olive oil, 3 turns of the pan, then onions and peppers. Cook 6 to 7 minutes then add peas and cook another minute. Whisk eggs with salt and pepper then add to veggies and scramble to desired doneness. Remove from heat and stir in pesto then plate up and serve.
Six beaten eggs
Splash of milk/cream
Generous shake of dried dill weed
2 T. pickle juice or light colored vinegar
1 C. shredded cheddar (whole fat or 50%)
Salt & pepper to taste
Butter to fry
Beat eggs in a small bowl (remove some yolks if you want). Add dill weed, salt & pepper. Add a splash of milk or cream, and the pickle juice / vinegar. Beat just to blend flavors. Heat a frying pan or skillet to medium temperature, melting a couple T. of butter (or so). Add egg mixture and let begin to set for a few minutes. Stir in cheese, and scramble.
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3 c. whole wheat flour
1 tsp. baking soda
1 tsp. salt
2 tsp. ground cinnamon
1/2 tsp. baking powder
1 c. vegetable oil
3 eggs
2 c. sugar
1 tbsp. vanilla extract
2 tbsp. banana extract
2 1/2 c. mashed bananas (4-5 bananas)
2 c. unpeeled, shredded zucchini
1 1/2 c. chopped pecans or walnuts
Combine flour, soda, salt, cinnamon, and baking powder in a mixing bowl and set aside. Combine oil, eggs, sugar, and extracts in a large bowl; beat well. Stir in bananas and zucchini. Add flour mixture, stirring just until moistened. Stir in nuts. Pour batter into 2 greased and floured 8 1/2 x 4 1/2 x 3 inch loaf pans. Bake at 350 degrees for 1 hour 10 minutes or until a wooden toothpick inserted in center comes out clean. Cool in pans for 10 minutes; remove and cool completely on wire racks. Yields: 2 loaves. Serves 12. TIP: The mini loaf pans are great for this recipe. It yields 20 loaves. Wrap them individually and freeze them. When the kids want a snack, just pop them in the microwave for 35 seconds to thaw.
2 eggs
3/4 C. milk
2 1/3 C. Bisquick baking mix
2 T. sugar
1/4 C. vegetable oil or shortening, melted
8 slices Bacon, cooked, crumbled
Beat eggs in small bowl on high speed until thick and lemon colored, about 5 minutes. Stir in remaining ingredients. Pour scant 1/4 C. batter onto medium-hot ungreased griddle. Cook until pancakes are dry around edges. Turn; cook other sides until golden brown.
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1/2 C. firmly packed brown sugar
2 T. prepared mustard
1 lb. thick-cut pork bacon
In a large frying pan over medium-high heat, slowly cook bacon until crisp (you’ll probably have to do this in batches); drain the fat each time. Remove from pan and place cooked bacon onto paper towels. After draining fat for the last time, reduce heat to low and put all the bacon back into frying pan. Drizzle sugar and mustard mixture over bacon, tossing with a fork to coat. Remove from heat and transfer onto a serving platter.
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1/3 pound fresh Asparagus
1/2 cup margarine
1/2 cup flour
3 cups milk
1 1/4 cups chicken broth
1/2 tsp. salt
1/8 tsp. cayenne pepper
1/3 cup shredded cheddar cheese
1/2 pound sliced ham, cubed
5 hard cooked eggs, quartered
3-4 English muffins
Cut asparagus into 1/2 inch pieces. Cook in a small amount of water until it changes color (about 2 minutes), drain and set aside. Melt margarine in 3 quart sauce pan. Stir in flour until smooth. Add broth, salt, and cayenne pepper and bring to a boil; cook and stir for 2 minutes. Add cheese, stir until it melts. Add eggs, ham and asparagus. Heat through. Serve over toasted English muffins.
Toast with Prosciutto Scrambled Eggs, Peppers & Pickled Onions
1 red onion
1/2 C. red wine vinegar
1/2 C. white sugar
Pinch of salt
Peel the onion. Cut in half and slice into very thin half-moon shapes. Bring the vinegar and sugar to a boil, add the salt and pour over the red onions; set aside for at least 2 hours.
3 T. olive oil
2 yellow onions, peeled, sliced thin
2 thyme sprigs
1/4 tsp. sugar
1/2 tsp. salt
In a large saute pan, add the olive oil, onions and thyme sprig, and cook over medium-high heat until just starting to color, about 10 minutes. Reduce the heat and cook slowly until caramelized, stirring every few minutes to ensure even browning (add a small amount of water, if needed). Add the sugar and salt and continue until most of the moisture has cooked off and the onions are dark and flavorful.
3 T. finely minced Prosciutto
5 eggs
1 T. cream
1 T. butter
1/4 C. caramelized onions, chopped
1 tsp. oregano, minced
Seed bread, sliced thick, grilled as needed
Olive oil as needed
Piquillo peppers, sliced as needed
Micro basil as needed
Pickled Red Onions, as needed
In a sauté pan, cook prosciutto over medium heat until crunchy and browned, and set aside. Combine the eggs and cream in a small bowl and whisk until frothy. When ready to serve, heat butter over medium-high in a small sauté pan. Add eggs and cook, folding eggs occasionally, until slightly cooked, about 2 minutes. Add the caramelized onions, prosciutto and oregano and stir to combine. Remove from the heat and keep warm.  Brush the bread with olive oil, then grill the bread on both sides, top with a little of the scrambled eggs, a few slices of the piquillo peppers, a few pickled red onions and micro basil.
5 large eggs
1/4 tsp. salt, or to taste
Freshly ground black pepper, to taste
1 tsp. vegetable oil
2 T. raw sunflower seed kernels
1/4 C. red onion, thinly sliced
1/4 C. (about 2 large) mushrooms, thinly sliced
1/4 C. baby spinach leaves
1/4 C. (1/2 medium) tomato, sliced
3 T. minced fresh basil or mint
2-3 T. grated Parmesan cheese
Mix eggs, salt and pepper together in medium bowl. Place 10-inch non-stick skillet over medium heat, add 1 tsp. oil. When hot, add sunflower kernels; toast, stirring occasionally for about 5 minutes until lightly browned. Lower temperature and pour egg mixture into skillet over the toasted kernels. Cook, gently lifting edges of omelet allowing eggs to flow underneath until eggs no longer flow. Layer onion, mushrooms, spinach and tomato on one half of the eggs. Sprinkle with 2 T. of herbs and cheese. Continue to cook about 3-4 minutes, until eggs are set and vegetables are warm. From the side having no veggies, use a spatula to roll omelet over the vegetables. Carefully slide omelet onto a platter. Cut in half before serving, sprinkle with remaining chopped herbs and cheese.
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