Kristen's Recipes

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.

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.

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 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

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

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)