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HEALTHY WEIGHT LOSS Lifestyle Change Preventing
Heart Disease Creating Healthy Eating Habits Maintaining
a Healthy Weight
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Breakfast Recipes
(Click on a recipe name to open a printable recipe
page)
CEREAL / OATMEAL / GRITS
* BRAN FLAKES (¾ cup), cereal: 100 Cal., with ½ cup fat-free milk: 140 Cal.
* HONEY BUNCHES OF OATS (¾ cup), cereal: 130 Cal., with ½ cup fat-free milk: 170 Cal.
* APPLE CINN. CHEERIOS (¾ cup), cereal: 120 Cal., with ½ cup skim milk: 160 Cal.
* GOLDEN HONEY GRAHAMS (¾ cup), cereal: 120 Cal., with ½ cup skim milk: 160 Cal.
* WHEATIES (with whole grain) (¾ cup), cereal: 100 Cal., with ½ cup skim milk: 140 Cal.
* TOTAL (with whole grain) (¾ cup), cereal: 100 Cal., with ½ cup skim milk: 140 Cal.
* FIBER ONE BRAN CEREAL (½ cup), cereal: 60 Cal., with ½ cup skim milk: 100 Cal.
* KELLOGG’S SPECIAL K (1 cup), cereal: 110 Cal., with ½ cup fat-free milk: 150 Cal.
* KELLOGG’S ALL BRAN (½ cup), cereal: 50 Cal., with ½ cup fat-free milk: 90 Cal.
* LIFE CINNAMON CEREAL (¾ cup), cereal: 120 Cal., with ½ cup skim milk: 160 Cal.
* GRANOLA (PUMPKIN FLAX PLUS) (½ cup), cereal: 140 Cal., w/ ½ cup skim milk: 180 Cal.
* INSTANT OATMEAL REGULAR, 1 Package: 100 Cal., with ½ cup skim milk: 140 Cal.
* WHOLE GRAIN OATS (APPLES & CINN.), 1 Pck: 110 Cal., with ½ cup skim milk: 150 Cal.
* MULTIGRAIN HOT CEREAL (½ cup), cereal: 130 Cal., with ½ cup skim milk: 170 Cal.
* CREAM OF WHEAT (MAPLE BROWN SUGAR), 1 Pck: 130, w/ ½ cup fat-free milk: 170 Cal.
* INSTANT GRITS, 1 Package: 100 Cal., w/1 slice (or shredded) reduced fat cheese : 160 Cal.
BREAD / MUFFINS / BAGELS
* WHOLE WHEAT BREAD, 1 oz. slice: 70 Cal.
* WHITE BREAD, ENRICHED, 1 oz. slice: 75 Cal.
* RYE BREAD, 1 oz. slice: 70 Cal.
* ITALIAN OR FRENCH BREAD, 1 oz. slice: 80 Cal.
* BAGEL, PLAIN, 2 ½ oz.: 200 Cal.
* BAGEL, BLUEBERRY, 2 ½ oz: 200 Cal.
* BAGEL, CINNAMON RAISIN, FAT FREE, 2 ½ oz: 150 Cal.
* WHEAT PITA BREAD, ½ pita - 34 g: 80 Cal.
* WHOLE WHEAT / WHOLE GRAIN ENGL. MUFFIN, 2 ½ oz.: 100 Cal.
* CINN. RAISIN ENGL. MUFFIN, 2 ½ oz: 110 Cal.
* WITH: CREAM CHEESE (LIGHT), 2 Tablespoons: 60 Cal.
* WITH: CREAM CHEESE (FAT FREE), 2 Tablespoons: 30 Cal.
* WITH: JAM / JELLY (SUGAR FREE), DIFFERENT VARIETIES, 1 TABLESPOON: 10 Cal.
FRUIT
FRESH FRUIT
* Medium apple: 50 Cal.
* Medium pear: 50 Cal.
* Medium banana: 90 Cal.
* 1 Cup blueberries: 80 Cal.
* 1 Cup strawberries: 50 Cal.
* Medium orange: 70 Cal.
* 1 Cup sliced melon (cantaloupe, honeydew, watermelon): 60 Cal.
* Medium kiwi: 40 Cal.
* ½ Grapefruit: 40 Cal.
* 15 Cherries: 80 Cal.
* 1 Cup grapes: 100 Cal.
* Apricot: 30 Cal.
* Mango: 40 Cal.
* Peach: 35 Cal.
* Tangerine: 26 Cal.
CANNED FRUIT
* Lite Sliced Peaches, ½ cup: 60 Cal.
* Lite Sliced Pears, ½ cup: 60 Cal.
* Pineapple (in pineapple juice), 2 slices: 60 Cal.
* Fruit Cocktail (no sugar added), ½ cup: 40 Cal.
* Applesauce, lite - no sugar added, ½ cup: 50 Cal.
JUICES / DAIRY
JUICES
* ORANGE JUICE, 8 oz.: 110 Cal.
* ORANGE JUICE, LOW CAL., 8 oz: 50 Cal.
* V 8 VEGETABLE JUICE, 8 oz: 50 Cal.
* CRANBERRY JUICE (NO SUGAR ADDED), 8 oz: 130 Cal.
DAIRY
* SKIM MILK, 1 cup: 80 Cal.
* CHOCOLATE MILK, LOW- FAT, 8 oz.: 150 Cal.
* COTTAGE CHEESE, LOW- FAT, ½ cup: 90 Cal., with 2 slices of canned pineapple: 150 Cal.
* COTTAGE CHEESE, FAT- FREE, ½ cup: 60 Cal., with 2 slices of canned pineapple: 120 Cal.
* YOGURT, LITE, DIFFERENT VARIETIES, 6 oz: 100 Cal.
* SMOOTHIE, LITE, DIFFERENT VARIETIES, 8 oz bottle: 90 Cal.
* YOGURT, PLAIN, REGULAR, 1 cup: 150 Cal.
* YOGURT, PLAIN, LOW-FAT, 1 cup: 140 Cal.
* YOGURT, PLAIN, NONFAT, 1 cup: 110 Cal.
SMOOTHIES / SHAKES
PEACHY YOGURT COOLER
1 Medium fresh peach, peeled, pitted and cut up
1 Container (6 ounces) low-fat peach yogurt
½ Cup milk
Place milk, yogurt and peach in blender. Cover and blend on high speed about 30 seconds or until smooth. Pour into glasses. Sprinkle with nutmeg (or cinnamon).
Serving size: 1 glass (½ of the drink)
Calories: 140
Fat: 2 g
Cholesterol: 10 mg
Carbohydrate: 26 g
Protein: 6 g
Sodium: 85 mg
SMOOTHIES / SHAKES
CHOCOLATE RASPBERRY SHAKE
1¼ Cups fat-free milk
1½ Cups fresh raspberries (or 2 cups frozen unsweetened raspberries, partially thawed)
1¼ Cups fat-free red raspberry yogurt
½ Cup fat-free chocolate-flavor syrup
Place all ingredients in blender. Cover and blend on high speed about 30 seconds or until smooth. Serve immediately.
Serving size: 1 Glass (about 1/3 of shake)
Calories: 185
Fat: 1 g
Cholesterol: 5 mg
Carbohydrate: 40 g
Protein: 9 g
Sodium: 120 mg
SMOOTHIES / SHAKES
BLUEBERRY SMOOTHIE WITH SOYMILK
1 Container (6 oz) fat-free lemon or French vanilla yogurt
½ Cup vanilla soymilk (or fat-free milk)
1 Cup frozen (organic) blueberries (from 10-oz bag) (or 1 cup frozen raspberries)
In blender, place blueberries, soymilk and yogurt. Cover; blend on high speed about 1 minute or until smooth. Sweeten to taste with honey. Pour into 2 glasses. Serve immediately.
Serving size: 1 Glass (½ of smoothie)
Calories: 170
Fat: 2 g
Cholesterol: 0 mg
Carbohydrate: 31 g
Protein: 7 g
Sodium: 100 mg
SMOOTHIES / SHAKES
STRAWBERRY SMOOTHIE
1 Bag (10 oz) frozen (organic) strawberries
2 Cups plain or vanilla yogurt
2 Tablespoons orange juice
1 Tablespoon honey
In blender, place all ingredients. Cover; blend on medium speed until smooth. Add more honey to taste if desired. Pour into 3 glasses. Serve immediately.
Serving size: 1 Glass (1/3 of smoothie)
Calories: 170
Fat: 0 g
Cholesterol: 10 mg
Carbohydrate: 26 g
Protein: 9 g
Sodium: 115 mg
SMOOTHIES / SHAKES
SUMMER BREEZE SMOOTHIE
6 Medium strawberries
1 Cup crushed pineapple (in light syrup)
1 Medium banana
1 Cup plain nonfat yogurt
1 Teaspoon vanilla
4 Ice cubes
Place all ingredients in a blender and puree until smooth.
Serving size: 1 Glass (1/3 of smoothie)
Calories: 121
Fat: 0.5 g
Cholesterol: 1 mg
Sodium: 64 mg
SMOOTHIES / SHAKES
TROPICAL MANGO SMOOTHIE
2 Containers (6 oz each) fat-free French vanilla yogurt
2 Cups mango sorbet
2 Mangoes, seed removed, peeled and chopped (2 cups)
1½ Cups fat-free milk or soymilk
Place all ingredients in blender. Cover; blend on high speed until smooth.
Serving size: 1 Glass (about 1/6 of smoothie)
Calories: 200
Fat: 1 g
Cholesterol: 0 mg
Carbohydrate: 43 g
Protein: 5 g
Sodium: 75 mg
SMOOTHIES / SHAKES
CREAMY PEACH SMOOTHIE
1 Container (6 oz) fat-free French vanilla yogurt
1 Cup frozen (organic) sliced peaches (from 10-oz bag)
¾ Cup orange juice
1 Tablespoon honey
Place all ingredients in blender. Cover; blend on high speed about 1 minute or until smooth. Pour into 2 glasses. Serve immediately.
Serving size: 1 Glass (½ of smoothie)
Calories: 190
Fat: 1 g
Cholesterol: 0 mg
Carbohydrate: 38 g
Protein: 5 g
Sodium: 60 mg
PANCAKES / WAFFLES / EGG SUBSTITUTE
* PANCAKES, LITE, 3 pancakes: 150 Cal.
* PANCAKES, WHOLE WHEAT, 4 pancakes: 200 Cal.
* PANCAKES, WHOLE GRAIN, FROZEN, 3 pancakes: 230 Cal.
* WAFFLES, NUTRI GRAIN LOW- FAT, FROZEN, 2 waffles: 140 Cal.
* FRENCH TOAST, WHOLE GRAIN, FROZEN, 2 slices: 240 Cal.
* WITH: SYRUP, LOG CABIN SUGAR- FREE, ¼ cup: 35 Cal.
* WITH: APPLESAUCE, LITE, NO SUGAR ADDED, ½ cup: 50 Cal.
* WITH: BLUEBERRIES, ½ cup: 40 Cal.
SCRAMBLED EGGS WITH EGG SUBSTITUTE
* EGG SUBSTITUTE, CHOLESTEROL FREE, FAT FREE, ¼ cup: 30 Cal.
CHEESY GRITS WITH SAUSAGE
½ Cup grits
2 Cups water
2 Ounces ground turkey
1 Tablespoon green onions, chopped
2 Teaspoons jalapeno pepper, chopped
¼ Teaspoon garlic salt
Black pepper to taste
2 Tablespoons reduced fat cheddar cheese
In a medium saucepan bring water to boiling. Slowly add grits, stirring constantly. Return to boiling. Slowly add grits, stirring constantly. Return to boiling; reduce heat. Cook and stir for 5 to 7 minutes or until the water is absorbed and mixture is thickened. Stir in the cooked turkey sausage, green onion, jalapeno pepper, garlic salt, and black pepper. Spoon into serving dishes. Sprinkle each serving with cheese.
Serving size: ½ of dish
Calories: 226
Fat: 7 g
Cholesterol: 42 mg
Carbohydrate: 30 g
Protein: 12 g
Sodium: 444 mg
ASPARAGUS OMELETS WITH HERBS
3 Cups liquid egg substitute
1/3 Cup minced fresh chives
1/3 Cup minced fresh parsley
1 Cup diced fresh asparagus
1 Teaspoon minced fresh tarragon (optional)
½ Teaspoon salt
¼ Teaspoon pepper
Preheat oven to lowest setting. Bring a pot of salted water to a boil over high heat. Add asparagus and cook just until tender, about 3 minutes. Drain and transfer to ice water to stop the cooking. Drain again and pat dry. Put 1½ cups of egg substitute in each of two bowls. Add half the chives, parsley, tarragon (if using), salt, and pepper to each bowl. Whisk to blend. Add half the asparagus to each bowl and stir. Over moderately high heat, heat a 10-inch nonstick skillet lightly sprayed with vegetable oil spray.
Add the contents of one bowl and raise heat to high. When mixture begins to set around the edges, push them toward the center with a rubber or plastic spatula and let the uncooked egg flow to the outer rim. As that sets, push it toward the center and let more uncooked egg flow to the edges. It should take only 1 to 2 minutes for all the egg to set.
When the egg has set but omelet still looks moist, slide it out onto a warm serving plate, tilting the skillet as you do so that the omelet folds over to make a half-moon. Put omelet in the warm oven and repeat with remaining ingredients.
Serving size: 1/3 of 1 large omelet
Calories: 50
Fat: 0 g
Cholesterol: 0 mg
Carbohydrate: 2.1 g
Protein: 11.2 g
Sodium: 356 mg
SPICY SAUSAGE, CHEESE AND EGG BAKE
1 Medium red bell pepper, chopped (1 cup)
2 Cloves garlic, finely chopped
1/3 Cup onion, chopped
12 Ounces frozen hot pork sausage (thawed)
1½ Cups all-purpose flour
¼ Teaspoon salt
¼ Teaspoon crushed red pepper flakes
1 Cup milk
3 Eggs
1½ Cups shredded Mexican cheese blend (6 oz.)
Heat oven to 425F. Grease bottom and sides of 13x9-inch (3-quart) glass baking dish with cooking spray. In 12-inch skillet, cook sausage, onion and garlic over medium heat, stirring frequently, until sausage is no longer pink; drain. Stir in bell pepper; remove from heat. In large bowl, beat flour, salt, crushed red pepper, milk and eggs with wire whisk until smooth. Pour into baking dish. Spoon pork mixture over batter. Sprinkle with cheese. Bake 22 to 27 minutes or until top is golden brown. Serve with fresh fruit, if desired.
Serving size: 1 Square (about 1/12 of dish)
Calories: 190
Fat: 10 g
Cholesterol: 80 mg
Carbohydrate: 14 g
Protein: 10 g
Sodium: 260 mg
YOGURT PANCAKES WITH FRUIT
1 Container (6 oz.) yogurt, fat-free (any flavor)
2 Eggs
1 Tablespoon sugar
½ Cup milk
2 Cups Original Bisquick mix
2 Cups of any fresh fruit (strawberries, blueberries, peaches) and additional yogurt, if desired
Heat griddle or skillet; grease if necessary. In medium bowl, stir Bisquick mix, milk, sugar, eggs and 1 container yogurt until blended (batter will be thick). Pour batter by slightly less than ¼ cupfuls onto hot griddle. Spread batter slightly. Cook until edges are dry. Turn; cook until golden brown. Serve topped with fresh fruit and additional yogurt.
Serving size: 1 Pancake
Calories: 120
Fat: 3 ½ g
Cholesterol: 35 mg
Carbohydrate: 17 g
Protein: 3 g
Sodium: 270 mg
OMELET WITH HAM, PEPPERS AND ONIONS
2 Eggs, beaten (for lighter omelet, use ½ cup fat-free, cholesterol-free egg substitute)
1 Tablespoon finely chopped onion
1 Tablespoon finely chopped bell pepper
2 Tablespoons chopped fully cooked ham
2 Teaspoons butter or margarine
¼ Teaspoon each of salt and pepper, or to taste
Heat butter in 8-inch omelet pan or skillet over medium-high heat just until butter begins to brown. As butter melts, tilt pan to coat bottom. Cook ham, bell pepper and onion in butter 2 minutes, stirring frequently. Quickly pour eggs into pan. While sliding pan back and forth rapidly over heat, quickly stir with fork to spread eggs continuously over bottom of pan as they thicken. Let stand over heat a few seconds to lightly brown bottom of omelet.
Tilt pan and run fork under edge of omelet, then jerk pan sharply to loosen eggs from bottom of pan. Fold portion of omelet nearest you just to center. Turn omelet onto warm plate, flipping folded portion of omelet over so it rolls over the bottom. Tuck sides of omelet under if necessary.
Serving size: 1 Omelet
Calories: 260
Fat: 20 g
Cholesterol: 455 mg
Carbohydrate: 3 g
Protein: 17 g
Sodium: 430 mg
FRENCH TOAST
8 Slices day-old whole grain bread
½ Teaspoon cinnamon
1 Teaspoon vanilla
1 Tablespoon sugar
1 Tablespoon maple syrup
½ Cup liquid egg substitute
1 Cup nonfat milk
2 Cups of any fresh fruit, like sliced peaches or berries, or unsweetened applesauce
Whisk together milk, egg substitute, maple syrup, sugar, vanilla, and cinnamon. Over moderate heat, preheat a nonstick skillet sprayed lightly with vegetable cooking spray. Dip bread in batter one slice at a time and let soak for about 10 seconds. Cook on each side until golden, about 2 minutes per side. Serve with fresh fruit.
Serving size: 2 Slices
Calories: 188
Fat: 1.6 g
Cholesterol: 2.5 mg
Carbohydrate: 35 g
Protein: 10 g
Sodium: 31 mg
SCRAMBLED EGGS, HOME - STYLE
6 Eggs
1 Medium tomato, seeded and chopped (¾ cup)
1 Small zucchini, chopped (1 cup)
1 Cup refrigerated diced potatoes with onions or frozen hash brown potatoes
¼ Cup butter or margarine
3 Tablespoons water
¾ Teaspoon salt
Beat eggs, salt and water. Melt butter in 10-inch skillet over medium heat. Cook potatoes, zucchini and tomato in butter, stirring occasionally, until hot. Pour egg mixture over vegetable mixture. As mixture begins to set at bottom and side, gently lift cooked portions with spatula so that thin, uncooked portion can flow to bottom. Don not stir. Cook 3 to 5 minutes or until eggs are thickened throughout but still moist.
Serving size: ¼ of dish
Calories: 270
Fat: 20 g
Cholesterol: 350 mg
Carbohydrate: 14 g
Protein: 11 g
Sodium: 630 mg
TIP: To make scrambled eggs look fluffy, stir them as little as possible while they cook.
BREAKFAST SEAFOOD PIE
2 Eggs
1 Cup shredded sharp Cheddar cheese (4 ounces)
1 Package (3 ounces) cream cheese, cut into ¼-inch cubes
¼ Cup sliced green onion
1 Jar (2 ounces) diced pimientos, drained, if desired
½ Cup Original Bisquick mix
1 Cup milk
½ Teaspoon salt
1/8 Teaspoon ground nutmeg
1 Package (6 ounces) frozen ready-to-serve crabmeat, thawed and drained
Heat oven to 400F. Grease pie plate, 9x1¼ inches. Mix crabmeat, cheeses, onions and pimientos in pie plate. Stir remaining ingredients in bowl with fork until blended. Pour into pie plate. Bake uncovered 35 to 40 minutes or until golden brown and knife inserted in center comes out clean (some cream cheese may stick to knife). Let stand 10 minutes before cutting.
Serving size: 1 Slice (about 1/6 of pie)
Calories: 255
Fat: 17 g
Cholesterol: 155 mg
Carbohydrate: 9 g
Protein: 17 g
Sodium: 630 mg
TIP: Substitute crabmeat with frozen cooked salad shrimp (5 ounces), or a 6-ounce can of tuna, drained.
VEGGIE FRITTATA
4 Eggs
1 Tablespoon grated Parmesan cheese
1 Cup shredded Cheddar cheese (4 ounces)
1 Medium onion, chopped (½ cup)
1 Medium carrot, shredded (½ cup)
1 Cup broccoli flowerets
1 Tablespoon olive oil (extra virgin)
¼ Teaspoon red pepper sauce
¼ Teaspoon salt
1 Tablespoon chopped fresh parsley (or 1 teaspoon dried parsley flakes)
¼ Cup milk
Beat eggs, milk, parsley, salt and pepper sauce until well blended; set aside. Heat oil in 10-inch nonstick skillet over medium-high heat. Cook broccoli, carrot and onion in oil about 5 minutes, stirring frequently, until vegetables are crisp-tender. Pour egg mixture over vegetables. Sprinkle with cheeses; reduce heat to low. Cover and cook about 10 minutes or until eggs are set in center. Cut into wedges.
Serving size: ¼ of pie
Calories: 225
Fat: 19 g
Cholesterol: 245 mg
Carbohydrate: 7 g
Protein: 16 g
Sodium: 430 mg
EGGS MEDITERRANEAN - STYLE
4 Eggs or 1 cup fat-free, cholesterol-free egg substitute
1 Teaspoon olive oil (extra virgin)
4 Medium green onions, chopped (¼ cup)
1 Medium tomato, chopped (¾ cup)
1 Tablespoon chopped fresh basil leaves or 1 teaspoon dried basil leaves
1 Dash of ground pepper to taste
Heat oil in 8-inch nonstick skillet over medium heat. Cook onions in oil 2 minutes, stirring occasionally. Stir in tomato and basil. Cook about 1 minute, stirring occasionally, until tomato is heated through. Beat eggs thoroughly with fork or wire whisk; pour over tomato mixture. As mixture begins to set at bottom and side, gently lift cooked portions with spatula so that thin, uncooked portion can flow to bottom. Avoid constant stirring. Cook 3 to 4 minutes or until eggs are thickened throughout but still moist. Sprinkle with pepper.
Serving size: ½ of dish
Calories: 195
Fat: 13 g
Cholesterol: 425 mg
Carbohydrate: 6 g
Protein: 14 g
Sodium: 130 mg
PANCAKES WITH COTTAGE CHEESE AND FRUIT
1 Cup all-purpose flour
½ Cup whole-wheat flour
2 Eggs
2 Cups low-fat cottage cheese
1½ Tablespoons canola oil
2 Tablespoons brown sugar
½ Cup raspberry jam
½ Cup fresh berries
Mix the cottage cheese in a blender until smooth. Combine all ingredients except the jam and fruit in a bowl, add the cottage cheese, and mix until blended. Cook on a nonstick griddle over medium heat until browned on both sides, about 5 to 7 minutes. Meanwhile, heat the jam in a saucepan until melted. Add the fruit and heat for 2 minutes. Pour over hot pancakes to serve.
Serving size: 1 to 2 pancakes (about 1/6 of pancakes)
Calories: 280
Fat: 6 g
Cholesterol: 74 mg
Carbohydrate: 40 g
Protein: 15 g
Sodium: 348 mg
EASY BREAKFAST CASSEROLE
4 Eggs
1 Cup Original Bisquick mix
2 Cups milk
2 Cups shredded Cheddar cheese (8 oz.)
3 Cups frozen hash brown potatoes
1 Medium onion, chopped (½ cup)
1 Medium bell pepper, chopped (1 cup)
2 Packages (12 oz. each) pork sausage
¼ Teaspoon black pepper
Heat oven to 400F. Grease rectangular baking dish, 13x9x2 inches. Cook sausage, bell pepper and onion in 10-inch skillet over medium heat; stirring occasionally, until sausage is no longer pink; drain. Stir together sausage mixture, potatoes and 1½ cups of the cheese in baking dish. Stir Bisquick mix, milk, pepper and eggs until blended. Pour into baking dish. Bake uncovered 40 to 45 minutes or until knife inserted in center comes out clean. Sprinkle with remaining cheese. Bake 1 to 2 minutes longer or just until cheese is melted. Cool 5 minutes.
Serving size: 1/12 of dish
Calories: 300
Fat: 18 g
Cholesterol: 115 mg
Carbohydrate: 20 g
Protein: 15 g
Sodium: 490 mg
BAKED FRUIT AMBROSIA
2 Medium oranges, cut into pieces
1 Ounce pineapple, canned, cut into pieces
½ Teaspoon orange peel
¼ Teaspoon ground cinnamon
2 Tablespoons shredded coconut
½ Cup fresh raspberries
Preheat oven to 350F. Peel and section oranges. Cut orange sections into bite-size pieces. Divide orange pieces and pineapple among four 6-ounce custard cups. Sprinkle with orange peel and cinnamon. Top with coconut. Bake about 15 minutes or until fruit is heated through and coconut is golden. If desired, garnish each serving with fresh raspberries. Serve warm.
Serving size: 1 Cup (6 oz.), ¼ of dish
Calories: 66
Fat: 1 g
Cholesterol: 0 mg
Carbohydrate: 14 g
Protein: 1 g
Sodium: 12 mg
VEGETABLE BREAKFAST PIE
2 Eggs
2 Cups chopped broccoli or sliced fresh cauliflower
1/3 Cup chopped onion
1/3 Cup chopped green bell pepper
1 Cup shredded Cheddar cheese (4 ounces)
½ Cup Original Bisquick mix
1 Cup milk
¼ Teaspoon black pepper
½ Teaspoon salt
Heat oven to 400F. Grease 9-inch pie plate. Heat 1 inch salted water to boiling in medium saucepan. Add broccoli; cover and heat to boiling. Cook about 5 minutes or until almost tender; drain thoroughly. Stir together cooked broccoli, onion, bell pepper and cheese in pie plate. Stir remaining ingredients until blended. Pour into pie plate. Bake 35 to 45 minutes or until golden brown and knife inserted in center comes out clean. Cool 5 minutes.
Serving size: 1 Slice (1/6 of pie)
Calories: 170
Fat: 10 g
Cholesterol: 95 mg
Carbohydrate: 11 g
Protein: 10 g
Sodium: 500 mg
TIP:
Instead of fresh broccoli or cauliflower, you can use a 10-ounce package of frozen chopped broccoli
or cauliflower. It does not have to be boiled. Just thaw, drain and add to the pie.
VARIATION:
You can make this a Spinach Breakfast Pie by using 1 package (10 ounces) frozen chopped spinach thawed and squeezed to drain, for the broccoli; do not cook. Omit bell pepper. Substitute Swiss cheese for the Cheddar cheese. Add ¼ teaspoon ground nutmeg with the pepper. Bake about 30 minutes.
MUSHROOM SPINACH OMELET
1 Egg
3 Egg whites
1 Tablespoon grated Parmesan cheese
1 Tablespoon shredded Cheddar cheese
¼ Teaspoon salt
1/8 Teaspoon crushed red pepper flakes
1/8 Teaspoon garlic powder
1/8 Teaspoon black pepper
½ Cup sliced fresh mushrooms
2 Tablespoons finely chopped green pepper
1 Tablespoon finely chopped onion
½ Teaspoon olive oil (extra virgin)
1 Cup torn fresh spinach
In a small bowl, beat the egg and egg whites. Add cheese, salt, pepper flakes, garlic powder and pepper; mix well. Set aside. In an 8-inch nonstick skillet, cook the mushrooms, green pepper and onion in oil for 4 to 5 minutes or until tender. Add spinach; cook and stir until spinach is wilted. Add egg mixture. As eggs set, lift edges, letting uncooked portion flow underneath. Cut into wedges. Serve immediately.
Serving size: ½ of omelet
Calories: 110
Fat: 6 g
Cholesterol: 112 mg
Carbohydrate: 4 g
Protein: 11 g
Sodium: 489 mg
VEGETABLE BREAKFAST FAJITAS
6 Eggs
1 Medium bell pepper, cut into ¼-inch strips
1 Medium onion, thinly sliced
1/3 Cup milk
1 Tablespoon margarine or butter
1 Tablespoon fajita seasoning mix (from 1.25-ounce package)
4 Flour tortillas for burritos (8 inch)
½ Cup salsa
Beat eggs and milk with fork; set aside. In 12-inch skillet, melt margarine over medium-high heat. Cook bell pepper, onion and seasoning mix in margarine about 4 minutes, stirring occasionally, until vegetables are tender. Remove vegetables from skillet; keep warm. Reduce heat to medium; pour egg mixture into skillet.
As mixture begins to set at bottom and side, gently lift cooked portions with spatula so that thin, uncooked portions can flow to bottom. Avoid constant stirring. Cook 3 to 4 minutes or until eggs are firm but still moist. Spoon one-fourth of the egg mixture onto center of each tortilla; top with vegetables. Fold right and left sides of tortilla over mixture, overlapping. Top each fajita with 2 tablespoons salsa. Serve with melon slices and berries.
Serving size: 1 Burrito
Calories: 320
Fat: 15 g
Cholesterol: 320 mg
Carbohydrate: 34 g
Protein: 15 g
Sodium: 550 mg
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