Kristen's Recipes

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)

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 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

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

 

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

 

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

 

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.

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.

Yield:

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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.

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.

Yield:

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1/2 tsp. salt

1/4 tsp. black pepper

Pinch nutmeg

1 T. extra-virgin olive oil

2 cloves garlic, finely minced

8 C. fresh baby spinach

1/4 lb provolone cheese, cut into 1/4-inch (6-mm) pieces

Preheat the broiler. Whisk together the eggs, salt, pepper and nutmeg; set aside. Heat oil in a 10-inch (25-cm) cast-iron or ovenproof nonstick skillet over medium-high heat. Add the garlic and cook, stirring, for 15 to 30 seconds, or until softened. Working in batches, add the spinach, tossing constantly and adding more spinach as it cooks down. The entire process should take 2 to 3 minutes. Spread the spinach in an even layer across the bottom of the pan. Lower the heat to medium and pour the egg mixture over the spinach; cook for 5 to 6 minutes, or until the egg is almost set. Sprinkle the cheese over the top and cook under the broiler for 1 to 2 minutes, or until the cheese is melted and the egg is fully set.

Yield:

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2 T. milk

1 T. chopped fresh dill

1 tsp. kosher salt

Freshly ground black pepper, to taste

2 T. chopped chives

2 oz. cream cheese, softened

2 oz. smoked salmon, chopped

2 tsp. extra-virgin olive oil

Serving suggestion: Crispy potatoes and mesclun salad

Position a rack in the center of the oven and preheat to 375 degrees F.  Whisk the eggs, milk, dill, salt, pepper, and chives together in a bowl. Using two spoons or your fingers, separate the cream cheese into small clumps. Fold the cream cheese and salmon into the egg mixture.  Heat the oil in a medium non-stick skillet over medium-low heat. Pour the egg mixture into the skillet, and stir lightly to make sure the fillings are evenly arranged in the pan. Cook until the bottom is set, but not brown, about 2 minutes. Transfer the skillet to the oven and bake until the top is set, about 8 minutes. Remove from the oven, cover, and set aside for 5 minutes.  Invert the frittata onto a large plate. Cut into wedges and serve warm or at room temperature.

Yields:

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1/4 C. ricotta cheese

1/4 C. cottage cheese — whipped

2 T. lowfat cream cheese

2 tsp. white sugar

2 tsp. vanilla extract

3 C. egg substitute

1/4 C. evaporated milk

Cut a pocket in each slice of bread. Open carefully

In a large bowl, combine the ricotta, cottage cheese and cream cheese. Add the sugar and flavoring extract and beat until smooth. Spread the mixture evenly into each bread pocket. Beat together the egg substitutes and milk. Dip the slices of bread in the egg mixture. Heat a nonstick pan over medium-high heat. Coat with cooking spray. Cook the toast on each side for about 3 to 4 minutes per side until golden brown.

Yield:

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1 1/2 tsp. Baking Powder

1 T. Honey

2 x stiffly beaten Egg Whites

1/2 C. All-purpose Flour

3/4 C. Skim Milk

1 tsp. Cooking oil

Pancake: Combine flours, baking powder, and 1/8 tsp. salt. Combine milk, honey and oil; add to dry ingredients. Stir just till moistened. Fold in egg whites. Spray a cold griddle with Pam. For each pancake, pour about 1/4 C. batter onto hot griddle. Cook till brown, turning when pancakes have bubbly surfaces. Serve with Orange Sauce.
Orange Sauce: Combine 2 T sugar and 1 T cornstarch. Stir in 3/4 c water and 2 T frozen orange juice concentrate. Cook and stir till thickened and bubbly. Cook and stir 2 minutes more. Stir in one 11-oz can mandarin orange sections, drained, and 1 T finely chopped walnuts. Keep warm.