Browsed by
Tag: Brunch

Breakfast Polenta with Warm Berry Compote

Breakfast Polenta with Warm Berry Compote

Compote:
1 tablespoon butter
3 tablespoons honey
1 tablespoon fresh lemon juice
Dash of ground cinnamon
1 (12-ounce) bag assorted frozen berries

Polenta:
3 cups 1% low-fat milk
1/2 cup dry instant polenta
2 tablespoons sugar
1/2 teaspoon salt

To prepare compote, melt butter in a medium saucepan over medium heat. Add honey, juice, cinnamon, and berries; bring to a boil. Reduce heat; simmer 5 minutes or until thoroughly heated. Keep warm. To prepare polenta, bring milk to a boil in a medium saucepan. Slowly add polenta, stirring constantly with a whisk. Stir in sugar and salt, and cook 5 minutes or until thick, stirring constantly. Serve with compote.

Yield: 4 servings
Serving size: 2/3 cup polenta and 1/3 cup compote

Calories: 285
Fat: 4.9g
Fiber: 3.9g

Frittata Primavera

Frittata Primavera

3 tsp. olive oil
1/4 C. chopped onion
1 clove garlic, finely chopped
1/2 C. fresh asparagus pieces
1/2 C. canned or frozen artichoke hearts, chopped
1/2 C. sugar snap peas, strings pulled and cut in 1/2-inch pieces
1/4 tsp. dried basil
pepper
salt
3/4 C. egg substitute or 3 eggs
1 T. plain low-fat yogurt
1 T. grated Parmesan cheese

Heat 1 tsp. of the oil in a skillet and cook the onion 2 or 3 minutes or until soft. Add the garlic and cook 1 minute more. Stir in the asparagus, artichoke hearts, peas, basil, and pepper, and cook, stirring occasionally until tender but still slightly crisp, 3 to 5 minutes. Set aside. Preheat the broiler. Beat the egg substitute or eggs with the yogurt and another pinch of pepper. Heat the remaining oil in a heavy bottom skillet. Pour in the egg mixture and cook until just set on the bottom but still wet on the top, 1 minute. Scatter the vegetables over the top and set in the oven to finish cooking, 2 minutes. Dust the top with the Parmesan cheese, cut into wedges and serve.

Yield: 2 servings
Calories: 126
Fat: 3g
Fiber: 2g

Corny Oatmeal Breakfast Patties

Corny Oatmeal Breakfast Patties

3 1/2 C. Water
1/2 C. Yellow Cornmeal — (3 Oz)
1 C. Rolled Oats — (3 Oz)
2 tsp. Ground Cinnamon
1 tsp. Salt
2 1/2 T. Sugar
1 T. Vanilla Extract
1/2 C. Raisins

Lightly spray an 11 x 7″ baking pan with nonstick cooking spray. Bring water to a boil in a med saucepan over medium heat. In a small bowl, combine cornmeal, oats, cinnamon, salt, and sugar, mixing well. Add to boiling water, stirring briskly with a fork or wire whisk to prevent lumps. Reduce heat to low and cook 15 minutes, stirring frequently. Remove from heat and stir in vanilla and raisins. Spread mixture evenly in prepared pan. Cover and chill overnight. Cut chilled mixture into 8 even pieces. Preheat a nonstick skillet or griddle over medium heat. Spray it lightly with nonstick cooking spray. Place patties in skillet and cook until crisp on both sides, turning several times. Serve hot, drizzled with maple syrup or spread with your favorite jam.

Splenda would probably work in this, reducing the calories per cake by 15.

Yield: 8 servings
Calories: 121
Fat: 1g
Fiber: .8g

Sweet Potato Hash

Sweet Potato Hash

1 1/2 lb. sweet potatoes, peeled and diced
1/3 C. water
1 1/2 tsp. olive oil
2 (1-oz.) links turkey breakfast sausage
1 1/4 C. chopped onion
3/4 tsp. salt, divided
1 1/2 T. maple syrup
1 T. water
1/4 tsp. black pepper
1/8 tsp. ground nutmeg

Place sweet potatoes and 1/3 C. water in a large microwave-safe bowl. Cover with plastic wrap and microwave at HIGH 15 minutes or until potatoes are tender. Carefully uncover; drain and keep warm. Heat oil in a large nonstick skillet over medium-high heat. Remove casings from sausage. Add onion to pan; sauté 6 minutes or until tender. Add sausage and 1/4 tsp. salt; cook 4 minutes or until sausage is done, stirring to crumble. Stir in sweet potatoes, 1/2 tsp. salt, syrup, 1 T. water, pepper, and nutmeg. Cook until liquid is absorbed and sweet potatoes begin to brown (about 5 minutes).

Yield: 4 servings
Serving size: about 1 C.

Calories: 200
Fat: 3.6g
Fiber: 4.5g

Brunch Bake

Brunch Bake

2 tubes (4 oz. each) refrigerated buttermilk biscuits
3 cartons (8 oz. each) frozen egg substitute, thawed
7 oz. Canadian bacon, chopped
1 C. (4 oz.) shredded reduced-fat cheddar cheese
1 C. (4 oz.) shredded reduced-fat mozzarella cheese
1/2 C. chopped fresh mushrooms
1/2 C. finely chopped onion
1/4 tsp. pepper

Arrange biscuits in a 13x9x2″ baking dish coated with nonstick cooking spray. In a bowl, combine the remaining ingredients; pour over biscuits. Bake, uncovered, at 350 degrees for 30-35 min. or until a knife inserted near the center comes out clean.

Yield: 12 Servings
Calories: 160
Fat: 5g
Fiber: 1g

Caramelized Onion and Canadian Bacon Strata

Caramelized Onion and Canadian Bacon Strata

1 tsp. butter
1 1/2 C. vertically sliced onion
1 1/3 C. finely chopped red bell pepper
3/4 C. chopped Canadian bacon
6 C. (1-inch) cubed sourdough bread (about 12 oz.)
Cooking spray
2 C. 1% low-fat milk
1 1/2 T. spicy brown mustard
1/4 tsp. salt
1/4 tsp. freshly ground black pepper
4 large egg whites
2 large eggs
1 C. (4 oz.) shredded Swiss cheese

Melt butter in a large nonstick skillet over medium-high heat. Add onion, and sauté 4 minutes. Reduce heat; cook 10 minutes or until golden brown, stirring occasionally. Add bell pepper; cook for 1 minute. Remove from heat; stir in bacon. Arrange 3 C. bread in an 11 x 7-inch baking dish coated with cooking spray; top with half of onion mixture. Repeat layer with remaining bread and onion mixture. Combine milk and next 5 ingredients (milk through eggs) in a medium bowl; stir well with a whisk. Pour egg mixture over bread mixture, and top with the cheese. Cover and refrigerate at least 8 hours or overnight. Preheat oven to 375°. Let the casserole stand 30 minutes at room temperature. Uncover and bake at 375° for 40 minutes or until golden brown. Let stand 5 minutes before serving.

Yield: 6 servings
Calories: 340
Fat: 11.5g
Fiber: 2g

Summer Frittata

Summer Frittata

1 tsp. olive oil
1 small chopped onion
1 medium zucchini, cut in half lengthwise, then into 1/4-inch slices
1 C. diced ham (about 6 oz.)
4 eggs
4 egg whites
2 T. chopped fresh cilantro or 2 tsp. dried
1/4 tsp. each salt and pepper
1/2 C. shredded Gruyere cheese (2 oz.)

Heat broiler. Meanwhile, heat oil in a large, oven-proof nonstick skillet on medium. Cook onion and zucchini 2 minutes. Reduce heat to medium-low. Add ham; cook 2 minutes. In a medium bowl, whisk eggs, egg whites, cilantro, salt and pepper to blend well. Pour mixture over vegetables and ham in skillet. Cook, without stirring, 5 minutes or until eggs are set on bottom. Sprinkle with cheese. Broil until eggs are set and cheese is lightly browned.

Yield: 6 servings
Calories: 147
Fat: 8g
Fiber: 1g

Spinach-and-Prosciutto Strata

Spinach-and-Prosciutto Strata

3 C. fat-free milk, divided
1 C. sliced green onions
1 (16-oz.) loaf peasant bread, cut into 2-inch cubes
1 (10-oz.) package frozen chopped spinach, thawed, drained, and squeezed dry
2 tsp. olive oil
3 C. quartered cremini mushrooms (about 6 oz.)
1 C finely chopped red bell pepper
3/4 C. chopped prosciutto (about 3 oz.)
2 garlic cloves, minced
3 T. chopped fresh basil, divided
1/4 tsp. kosher salt, divided
1/4 tsp. black pepper, divided
4 large eggs
2 large egg whites
Cooking spray
3/4 C. (3 oz.) shredded Asiago cheese, divided

Combine 2 C. milk and onions in a large bowl. Add bread, tossing gently to coat. Cover and chill for 30 minutes. Stir in spinach. Preheat oven to 375°. Heat the oil in a large nonstick skillet over medium-high heat. Add mushrooms; sauté 5 minutes. Add bell pepper; sauté 3 minutes. Add prosciutto and garlic; sauté 1 minute. Remove from heat; stir in 1 T. basil, 1/8 tsp. salt, and 1/8 tsp. black pepper. Place 1 C. milk, 2 T. basil, 1/8 tsp. salt, 1/8 tsp. black pepper, eggs, and egg whites in a large bowl; stir well with a whisk. Place half of bread mixture in an 11 x 7-inch dish coated with cooking spray. Spoon mushroom mixture over bread mixture, and sprinkle with half of cheese. Top with remaining bread mixture. Pour egg mixture over bread mixture; sprinkle with remaining cheese. Bake at 375° for 1 hour or until set.

Yield: 8 servings
Calories: 328
Fat: 10g
Fiber: 3.7g

Spicy-Rubbed Chicken over Vegetable Hash

Spicy-Rubbed Chicken over Vegetable Hash

4 5-ounce boneless, skinless chicken breast halves
1/4 cup fresh orange juice
1 T. olive oil
2 T. finely minced yellow onion
1 clove garlic, minced
2 tsp. chili powder
1 tsp. paprika
1/4 tsp. cayenne pepper
1/4 tsp. crushed dried oregano
freshly ground pepper to taste
vegetable hash
2 cups fat-free, low-sodium canned chicken broth
4 small red potatoes, about 1/2 pound (240 g) total, scrubbed and quartered
1 medium sweet red onion, cut into 8 wedges
2 tsp. olive oil
1/2 pound sugar snap peas
1 cup baby peeled carrots
salt (optional)
freshly ground pepper
1/4 cup chopped flat-leaf parsley (optional)
1 small navel orange, cut into 6 wedges

Rinse chicken breast; trim and discard all visible fat. Pat dry with paper towels. In a shallow glass dish, combine orange juice, oil, onion, and garlic. Add chicken breast halves and turn to coat evenly. In a shallow dish, combine chili powder, paprika, cayenne pepper, oregano, and pepper to taste. Rub the mixture onto one side of the chicken breast halves. Cover and refrigerate until ready to cook. Light a grill or preheat the broiler. To prepare vegetable hash: Heat the broth in a pot over medium-high heat. Add the potatoes and onions. Cook until potatoes and onions are tender, about 15 minutes. Increase heat and boil off any remaining broth. Drizzle the potatoes with olive oil and set aside. Keep warm. In a second pot, steam the sugar snap peas and carrots for 2 minutes, until crisp-tender. Gently combine the potatoes, onion, peas, and carrots. Season with salt (if using) and pepper. Sprinkle with parsley (if using) and keep warm. Place chicken breasts on grill until grill marks solidly form. Turn the chicken breast halves 90° and grill until a second set of marks form. Turn chicken over and grill until done, about 3 to 4 minutes. Transfer chicken to a carving board and slice each half into crosswise strips, about 1/2-inch (1.25 cm) wide. Mound hot vegetable hash in the center of 4 large plates. Top each portion with strips of grilled chicken strips. Place a wedge of orange on each plate to squeeze over the chicken and vegetables before eating.

Yield: 6 servings
Calories: 315
Fat: 8g
Fiber: 5g

Spicy Hash Browns

Spicy Hash Browns

2 T. olive oil
1 tsp. paprika
3/4 tsp. chili powder
1/2 tsp. salt
1/4 tsp. ground red pepper
1/8 tsp. black pepper
6 1/2 cups diced baking potato (about 2 1/2 pounds)
Cooking spray

Preheat oven to 400°. Combine first 6 ingredients in a large bowl; stir well. Add potatoes; stir well to coat. Place potatoes in a single layer on a cookie sheet coated with cooking spray. Bake at 400° for 30 minutes or until browned.

Yield: 5 servings (serving size: 1 cup)
Calories: 299
Fat: 5.9g
Fiber: 4.4g

Sweet Potato and Canadian Bacon Hash

Sweet Potato and Canadian Bacon Hash

4 C. (3/4″) diced peeled Sweet Potato (about 1 lb.)
2 C. (3/4″) diced Red Potato (about 8oz.)
2 T. Vegetable Oil
1 C. diced Canadian Bacon (about 8oz.)
1 C. chopped Green Bell Pepper
2/3 C. chopped Scallions
3/4 tsp. Salt
1/2 tsp. Celery Seed
1/2 tsp. Pepper
1/8 tsp. Nutmeg
1/4 C. Chicken Broth
1 T. Cider Vinegar

Place potatoes in a saucepan, and cover with water. Bring to a boil. Reduce heat and simmer 5 minutes and drain. Heat oil in a large nonstick skillet over medium heat. Add bacon and cook 4 minutes, stirring frequently. Add bell pepper and green onions, cook 2 minutes, stirring frequently. Add potatoes, salt, celery seed, pepper and nutmeg; cook 4 minutes, gently stirring occasionally. Stir n broth and vinegar. Toss gently until liquid is absorbed.

Yield: 6 servings
Serving Size: 1 C.

Calories: 207
Fat: 6.8g
Fiber: 3g

Mediterranean Spinach Strata

Mediterranean Spinach Strata

2 (8-ounce) loaves French bread baguette, cut into 1-inch-thick slices
Cooking spray
1 cup chopped onion
4 garlic cloves, minced
1 (8-ounce) package presliced mushrooms
1 T. all-purpose flour
2 (7-ounce) bags baby spinach
1/2 tsp. salt, divided
1/2 tsp. black pepper, divided
3 cups thinly sliced plum tomato (about 1 pound)
1 (4-ounce) package crumbled feta cheese
3/4 cup (3 oz.) grated Asiago cheese, divided
3 cups fat-free milk
2 T. Dijon mustard
1 1/2 tsp. dried oregano
5 large eggs, lightly beaten
4 large egg whites, lightly beaten

Preheat oven to 350°. Place bread slices in a single layer on a baking sheet. Bake at 350° for 12 minutes or until lightly browned. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add onion, garlic, and mushrooms; sauté 5 minutes or until tender. Sprinkle flour over mushroom mixture; cook 1 minute, stirring constantly. Add 1 bag of spinach; cook 3 minutes or until spinach wilts. Add remaining spinach; cook 3 minutes or until spinach wilts. Stir in 1/4 tsp. salt and 1/4 tsp. pepper. Place half of bread slices in bottom of a 13 x 9-inch baking dish coated with cooking spray. Spread spinach mixture over bread. Top with tomato slices; sprinkle evenly with feta and half of Asiago cheese. Arrange remaining bread slices over cheese. Combine 1/4 tsp. salt, 1/4 tsp. pepper, milk, and remaining ingredients, stirring well with a whisk. Pour over bread; sprinkle with remaining Asiago cheese. Cover and chill 8 hours or overnight. Preheat oven to 350°. Uncover strata; bake at 350° for 40 minutes or until lightly browned and set. Serve warm.

Yield: 10 servings
Calories: 287
Fat: 9.4g
Fiber: 3.1g

Perfect Pumpkin Pancakes

Perfect Pumpkin Pancakes

2 cups flour
2 T. brown sugar
1 T. baking powder
1 1/4 tsp. pumpkin pie spice
1 tsp. salt
1 3/4 cups lowfat milk
1/2 cup canned pumpkin
1 large egg
2 T. vegetable oil

Combine flour, brown sugar, baking powder, pumpkin pie spice and salt in a large mixing bowl. In a medium bowl, combine milk, pumpkin, egg and oil, mixing well. Add wet ingredients to flour mixture; stirring just until moist. Batter may be lumpy. (For thinner batter, add more milk.) Lightly coat a griddle or skillet with cooking spray and heat on medium. Using a 1/4 cup measure, pour batter onto hot griddle. Cook until bubbles begin to burst, then flip pancakes and cook until golden brown, 1 1/2 to 2 1/2 minutes. Repeat with remaining batter.

Yield: 6 servings, 1 dozen 3 1/2 inch pancakes
Serving Size: 2 pancakes

Calories: 260
Fat: 6g
Fiber: 2g

Pancake Fruit and Cheese Filling

Pancake Fruit and Cheese Filling

2 C. low-fat cottage cheese
1 peach, peeled and diced (mango can be substituted)
1 apple, diced
1 C. diced strawberries
1 medium banana, diced
1 T. honey
1/2 tsp. ground cinnamon
2 to 3 T. fresh lime juice

In a bowl, combine the ingredients and stir until well mixed, taking care not to mash the fruit. Cover and refrigerate until ready to use.

Yield: 4 cups
Serving Size: 1/3 cup

Calories: 59
Fat: 2g
FIber: 0g

Brussels Sprout and Bacon Frittata

Brussels Sprout and Bacon Frittata

Brussels Sprout and Bacon Frittata

 

1/2 pound bacon, diced

2 small- medium shallots, halved and thinly sliced

3/4 pound brussels sprouts, halved and sliced 1/4 -inch thick

Kosher salt

Freshly ground pepper

8 large eggs

2 T. whole milk or cream

1 C. shredded gruyère cheese

1/4 C. snipped chives, divided

 

Preheat your broiler and position a rack 6 inches from the heat. No broiler? Just crank your oven up as hot as it goes, usually 450-475°F In a 10-inch ovenproof skillet, cook the bacon over moderately high heat, stirring occasionally, until darker in color and almost fully crisp, 5 minutes. Add the shallots and cook, stirring occasionally, until softened, about 3 minutes. Add the brussels sprouts, season with salt and pepper and cook, tossing occasionally, until crisp-tender and lightly browned, about 5 minutes. Meanwhile, in a large bowl, beat the eggs with the milk, 1/2 to 1 tsp. of salt (taste a piece of bacon; if it’s really salty, you might be fine with 1/2 teaspoon) and 1/4 tsp. of pepper. Stir in the shredded cheese and half the chives. Pour the egg mixture into the skillet and cook over moderate heat, stirring gently, until the eggs start to set, about 1 minute, and then a few minutes more, until the bottom is lightly browned, about 4 more minutes.  Transfer to the broiler (or very hot oven) and cook until the top is a deep golden brown and the eggs are just set in the center, about 5 minutes, but keep an eye on it. Poke a knife in a couple places to see if any runny egg spills out; if it’s still runny, return it to the broiler for another 1 to 2 minutes. Scatter remaining chives on top and finish with a few grinds of pepper.  If you’d like, run a rubber spatula around the edge of the frittata and slide it onto a serving plate, then cut it into 6 pieces and serve. Or, you can serve it directly from the skillet, as we do

Stuffed French Toast

Stuffed French Toast

Filling:
1 C. (8 oz.) reduced-fat cream cheese
11/2 tsp. chopped dried cherries
11/2 tsp. chopped dried blueberries
11/2 tsp. chopped dried apricots
1 tsp. minced fresh mint

French Toast:
8 slices cinnamon raisin bread
4 large egg whites
1/2 C. low-fat buttermilk
1 tsp. ground cinnamon
1/2 tsp. ground allspice
1 T. pure maple syrup

Filling: In a mixing bowl, soften the cream cheese by stirring vigorously or by warming slightly over a water bath. Stir in the dried fruits and mint. French Toast: Spread 2 T. of the cheese mixture on a slice of bread and top with another slice of bread. Repeat to make 4 sandwiches. Heat a griddle over medium-high heat. Lightly coat with cooking spray. In a mixing bowl, beat the egg whites and buttermilk until just combined. Whisk in the cinnamon, allspice and maple syrup. Dip both sides of each sandwich into the batter an place on the hot griddle. Cook until browned, about 3 minutes, and flip. Cook until browned on the remaining side. Cut each sandwich into 4 pieces and serve warm. Garnish with fresh berries if desired.

Yield: 4 servings
Serving Size: 1 sandwich, 4 pieces

Calories: 320
Fat: 8g
Fiber: 4g

Apricot Honey Oat Bars

Apricot Honey Oat Bars

1 1/2 C. rolled oats (not instant)
1/2 C. dried apricots, finely chopped
1/2 C. honey
1/4 C. fat-free plain yogurt
2 large egg whites
2 T. wheat germ
2 T. flour
3 T. margarine, melted
1/2 tsp. cinnamon
1/2 tsp. vanilla
1/4 tsp. salt

Preheat oven to 325 degrees. Spray 8 inch square baking pan with non stick cooking spray. In a large bowl combine all ingredients; mix to blend. turn mixture into prepared pan, pat down and smooth top. Bake until center is firm and edges are lightly browned, about 25 minutes. Cool and cut into squares

Yield: 9 Servings

Calories: 182
Fat: 4.8g
Fiber: 1.7g

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.

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

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

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

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.

Vegetable Quiche

Vegetable Quiche

1/2 C. water
1/4 C. sun-dried tomatoes
1/2 pound asparagus (about 2 C. chopped) or broccoli florets
1/2 medium onion, chopped
2 cloves garlic, sliced
2 T. olive oil
1 carrot cut in small cubes (about 1 C.)
5 mushrooms, sliced
1 T. chopped fresh basil, or 1 tsp. dried
1 T. chopped fresh parsley
1/8 tsp. chili flakes
1/8 tsp. freshly grated nutmeg
1 tsp. freshly ground black pepper
3 small red potatoes, washed and thinly sliced
1/2 C. grated reduced fat cheese
1/4 C. Skim milk
1/2 C. low-fat sour cream or Yogurt Cheese
1 1/2 C. Egg Beaters
1 medium tomato, sliced (seeds squeezed out)
3 T. freshly grated Parmesan cheese

Boil the water, pour over the sun-dried tomatoes, and allow to soak for about 15 minutes until they become soft and plump. Strain off any remaining liquid, and coarsely chop. Cut off about 1 inch of the coarse ends of the asparagus stalks and discard or save them for soup. Cut the remaining stalks into about 6 pieces or chop coarsely. If you are using broccoli, cut into florets. Blanch the asparagus by boiling it in a medium pot of water for 2 minutes or less. Asparagus should be bright green and firm to the bite. Drain, rinse the asparagus in cold water, and drain again in a colander. Sauté the onions and the garlic in the olive oil over low heat until the onions are transparent, approximately 10 minutes. Add the carrots, mushrooms, basil, parsley, chili flakes, nutmeg and pepper and continue to cook for 5 more minutes. Remove from the heat. Lightly grease the bottom and sides of a 9-inch pie pan. Line the bottom with the potato slices, overlapping them slightly. Whisk together the cheese, milk, sun-dried tomatoes, sour cream, and the eggs in a large bowl. Mix in the sautéed vegetables and the blanched asparagus, coating everything with the cheese, milk, and egg liquid, then pour into the potato-lined pie pan. Arrange the tomato slices on top and sprinkle with Parmesan cheese. Bake for 1 hour, covering after 45 minutes if top browns. Completely baked quiche should be very firm. Let cool 15 minutes before slicing and serving. Leftovers can be wrapped and kept in the refrigerator for up to 3 days.

Fontina, Asparagus, and Leek Strata

Fontina, Asparagus, and Leek Strata

1 T. butter or stick margarine
5 C. (1-inch) sliced asparagus (about 1 1/2 lb.)
2 C. thinly sliced leeks (about 3 small)
1/2 C. water
3 T. chopped fresh parsley
2 tsp. minced fresh or 1/2 tsp. dried tarragon
1 tsp. grated lemon rind
1/4 tsp. salt
1/4 tsp. black pepper, divided
12 (1-oz.) thin slices firm white sandwich bread (day old works well)
Cooking spray
1 C. (4 oz.) shredded fontina cheese, divided
2 1/2 C. 1% low-fat milk
3 large eggs
1 large egg white
1 1/2 C. fresh breadcrumbs (about 3 slices)

Melt butter in a large nonstick skillet over medium-high heat; add asparagus, leeks, and water. Bring to a boil; cover, reduce heat, and simmer for 10 minutes or until tender, stirring occasionally. Stir in parsley, tarragon, lemon rind, salt, and 1/8 tsp. pepper. Arrange half of bread slices in a single layer in a 13 x 9-inch baking dish coated with cooking spray. Top bread slices with half of asparagus mixture, and sprinkle with 1/2 C. cheese. Repeat procedure with the remaining bread, asparagus mixture, and 1/2 C. cheese. Combine 1/8 tsp. pepper, milk, eggs, and egg white, and stir with a whisk until well-blended. Pour the milk mixture over strata. Cover strata, and chill for 8 hours or overnight. Preheat oven to 400°. Uncover strata; sprinkle with breadcrumbs. Bake at 400° for 40 minutes or until set.

Yield: 6 servings
Calories: 411
Fat: 12.7g
Fiber: 4.6g

Hot Corned Beef-Potato Hash

Hot Corned Beef-Potato Hash

8 oz. thinly sliced lean deli corned beef
1 lb. small red potatoes (about 8 potatoes), thinly sliced
1 C. thinly sliced leek (about 1 medium)
1 (10-oz.) bag angel hair slaw
1 T. vegetable oil
6 T. red wine vinegar
2 tsp. spicy brown mustard
1 tsp. sugar
1/2 tsp. salt
1/2 tsp. garlic powder
1/2 tsp. pepper

Cut corned beef slices crosswise into thin strips; set aside. Place potatoes in a large saucepan. Cover with water; bring to a boil. Cook 5 minutes. Add leek; cook an additional 2 minutes. Drain well. Combine potato mixture and slaw in a bowl; toss well. Set aside. Heat oil in a large nonstick skillet over medium heat. Add corned beef; sauté 2 minutes. Add vinegar and next 5 ingredients (vinegar through pepper); cook 1 minute, stirring frequently. Pour vinaigrette over potato mixture; toss until well-blended and wilted. Serve immediately.

Yield: 4 servings
Serving size: 2 C.

Calories: 218
Fat: 5.9g
Fiber: 4.2g

Crisp Potato Hash Browns

Crisp Potato Hash Browns

4 C. shredded peeled baking potato (about 1 1/4 lb.)
1/4 C. thinly sliced green onions
1/4 C. chopped green bell pepper
2 T. cornstarch
1/4 tsp. salt
1/4 tsp. black pepper
1/4 tsp. onion powder
Cooking spray

Preheat oven to 475°. Place potato in a large bowl, and cover with cold water. Let stand 5 minutes. Drain and rinse potato. Dry thoroughly in a salad spinner, or pat dry with paper towels. Combine potato, onions, and bell pepper in bowl. Add the cornstarch, salt, black pepper, and onion powder; toss well to coat. Line a baking sheet with nonstick aluminum foil; coat thoroughly with cooking spray. Place a 3-inch biscuit cutter on prepared baking sheet. Fill biscuit cutter with 1/2 C. potato mixture (do not pack). Carefully remove cutter, leaving potato patties intact. Repeat the procedure with remaining potato mixture. Coat tops of potato patties with cooking spray. Bake at 475° for 20 minutes. Turn and bake for an additional 15 minutes or until golden brown.

Yield: 8 servings
Serving size: 1 hash brown

Calories: 97
Fat: 0.7g
Fiber: 1.7g

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

Green Onion Pancakes

Green Onion Pancakes

3-1/4 C. all-purpose flour, divided
1-1/2 tsp. salt
1 C. cold water
2 tsp. dark sesame oil
3/4 C. chopped green onions
8 tsp. peanut oil, divided

Lightly spoon flour into dry measuring C.; level with a knife. Combine 3 C. flour and salt in a small bowl. Add water; stir until soft dough forms. Turn dough out onto a lightly floured surface; knead until smooth and elastic (about 6 minutes); add enough of the remaining flour, 1 T. at a time, to prevent the dough from sticking to hands. Place dough in a large bowl, and cover with a damp towel. Let stand 25 minutes. Roll the dough into a 20 x 15-inch ectangle. Brush sesame oil over dough, and sprinkle with onions. Roll up dough lengthwise. Cut the dough roll crosswise into 8 pieces. Roll each dough portion, cut side up, into a 6-inch circle on a lightly floured surface. Heat 1 tsp. peanut oil in a large nonstick skillet over medium heat. Add 1 pancake; cook 2 minutes on each side. Repeat the procedure with the remaining pancakes.

Yield: 8 servings
Serving size: 1 pancake

Calories: 238
Fat: 6.1 g
Fiber: 1.8 g

Caramelized Onion & Potato Pancakes

Caramelized Onion & Potato Pancakes

2 baking potatoes, baked and chilled
nonstick cooking spray
1 red onion, julienned
1 red bell pepper, julienned
1/2 C. corn kernels
3 cloves fresh garlic, minced
1/2 tsp. fresh rosemary, chopped
1 tsp. fresh oregano, chopped
2 egg whites
freshly ground black pepper

Peel the cold potatoes carefully with a paring knife and gently grate them with the coarse side of a cheese grater and set aside. Lightly spray a sauté pan with non-stick cooking spray over medium-high heat. Sauté the onions and peppers for about 5 minutes until the onions begin to brown. Add the corn, garlic and herbs and cook 2 to 3 minutes longer. Set aside to cool. Place the potatoes, vegetables, egg whites, salt and pepper in a medium size bowl and gently fold together. Taste, adjust the seasoning, and form into eight 2″ patties. Place a non-stick griddle, skillet or lightly sprayed sauté pan over medium heat and toast each side of the cakes golden brown, about 3 to 4 minutes.

2 pancakes Calories 123 Dietary Fiber 3 g

Light Popovers

Light Popovers

5 egg whites
1 cup low-fat (2 percent) milk, at room temperature
1 cup all-purpose flour
2 T. corn oil margarine or butter, melted

Preheat the oven to 450°F. Grease a popover pan or 6 large custard cups, 31/2 inches in diameter, with corn oil margarine or butter, being careful to cover the entire inner surface. Lightly dust with all-purpose flour and place on a baking sheet. Combine all the ingredients in a blender and blend at medium speed for 15 seconds. Do not overmix. Divide the batter evenly in the prepared pan or among the custard cups and bake in the preheated oven for 20 minutes. Reduce the heat to 350°F. and bake for 25 more minutes. Pierce the side of each popover with a sharp knife and bake for 5 more minutes. Each Popover = 139 calories.

Golden Onion Strata with Gruyère and Prosciutto

Golden Onion Strata with Gruyère and Prosciutto

4 C. chopped Vidalia or other sweet onion
1 C. (4 oz.) very thin slices prosciutto or ham, chopped
1/3 C. water
2 1/2 C. fat-free milk
1/4 tsp. dry mustard
1/8 tsp. black pepper
1 (8-oz.) carton egg substitute
8 C. (1/2-inch) cubed French bread (about 9 oz.)
1 C. (4 oz.) shredded Gruyère, Jarlsberg, or Swiss cheese

Heat a large nonstick skillet over medium-high heat. Add onion and prosciutto, and sauté 5 minutes or until onion begins to brown. Add water; cover, reduce heat to low, and simmer 30 minutes. Uncover and simmer 30 minutes or until liquid almost evaporates. Cool. Combine the milk, mustard, pepper, and egg substitute in a large bowl, and stir with a whisk until mixture is well-blended. Stir in the onion mixture. Add bread, tossing gently to coat. Arrange half of the bread mixture in a single layer in an 11 x 7-inch baking dish. Sprinkle with 1/2 C. cheese, and top with remaining bread mixture. Cover strata, and chill 8 hours or overnight. Preheat oven to 350°. Uncover strata. Bake at 350° for 25 minutes. Sprinkle with 1/2 C. cheese; bake an additional 20 minutes or until set.

Yield: 8 servings
Calories: 245
Fat: 7.1g
Fiber: 2.5g

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

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.

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.

Oat-Bran French Toast

Oat-Bran French Toast

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

Scrambled Eggs Benedict

Scrambled Eggs Benedict

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.

Whole Wheat Pancakes

Whole Wheat Pancakes

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