Kristen's Recipes

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

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

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

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

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

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.

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.

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

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.

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.

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.

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

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

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.

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.

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.

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.

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.

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.