1 strip extra-lean turkey bacon
olive oil spray
1 large egg white
1 light multigrain or whole wheat English muffin
1 slice fat-free American cheese
Cook bacon on nonstick skillet. Spray microwave safe bowl with olive oil and add egg white. Microwave 30 seconds. Continue in 15 second intervals until set completely.
Assemble sandwich.
Showing posts with label breakfast. Show all posts
Showing posts with label breakfast. Show all posts
Saturday, February 26, 2011
Banana Cream of Wheat (4 servings, 2.2 pts each)
4 cups water
salt
¾ cup uncooked Cream of Wheat
1 cup mashed. ripe banana (2 small bananas)
1 teaspoon ground cinnamon
8 packets splenda
4 tbls crunchy, high fiber cereal (Grape Nuts)
Place water and salt in saucepan and bring to boil. Add CoW, stirring so well blended. Return to boil and reduce heat to low. Simmer 2 to 3 min. Remove from heat and add banana, cinn, and splenda. Stir until well combined. Add crunchy cereal.
salt
¾ cup uncooked Cream of Wheat
1 cup mashed. ripe banana (2 small bananas)
1 teaspoon ground cinnamon
8 packets splenda
4 tbls crunchy, high fiber cereal (Grape Nuts)
Place water and salt in saucepan and bring to boil. Add CoW, stirring so well blended. Return to boil and reduce heat to low. Simmer 2 to 3 min. Remove from heat and add banana, cinn, and splenda. Stir until well combined. Add crunchy cereal.
Wild West Frittata (4 servings, 3 pts each)
olive oil spray
¼ cup chopped sweet onion
½ cup chopped green bell pepper
4 oz lean ham steak, cut into cubes
2 cups egg substitute
2 oz (1 cup) finely shredded light Swiss
Spray skillet with olive oil. Add onion, bell pepper, and ham and cook for 5 to 7 min. On med-high pour egg substitute into pan. Stir until evenly distributed and eggs are slightly scrambled, 1 to 2 min. Reduce heat to medium. Continue to cook sliding spatula around edges, 4 to 6 min.
Remove pan from heat and sprinkle cheese on top. Broil for 1 to 3 min. Cut in 4 and serve.
¼ cup chopped sweet onion
½ cup chopped green bell pepper
4 oz lean ham steak, cut into cubes
2 cups egg substitute
2 oz (1 cup) finely shredded light Swiss
Spray skillet with olive oil. Add onion, bell pepper, and ham and cook for 5 to 7 min. On med-high pour egg substitute into pan. Stir until evenly distributed and eggs are slightly scrambled, 1 to 2 min. Reduce heat to medium. Continue to cook sliding spatula around edges, 4 to 6 min.
Remove pan from heat and sprinkle cheese on top. Broil for 1 to 3 min. Cut in 4 and serve.
Scrambled Eggs with Zucchini and Scallions (4 servings, 3 pts each)
4 large eggs
4 egg whites
salt, pepper
1 tbsp evoo
1 zucchini, diced
3 scallions, chopped
1 garlic clove, minced
Lightly beat eggs, egg whites, salt and pepper in medium bowl. Heat oil in skillet and add zucchini, scallions, garlic, and salt and pepper. Cook, stirring until veggies are softened, about 5 minutes. Add egg mixture and cook until set, about 3 minutes.
Variation: green pepper, onion, canned sliced potatoes and paprika to make Spanish Potato Tortilla
4 egg whites
salt, pepper
1 tbsp evoo
1 zucchini, diced
3 scallions, chopped
1 garlic clove, minced
Lightly beat eggs, egg whites, salt and pepper in medium bowl. Heat oil in skillet and add zucchini, scallions, garlic, and salt and pepper. Cook, stirring until veggies are softened, about 5 minutes. Add egg mixture and cook until set, about 3 minutes.
Variation: green pepper, onion, canned sliced potatoes and paprika to make Spanish Potato Tortilla
Turkey, Potato, and Sage Patties (4 patties, 4 pts total)
2 baking potatoes, peeled
1 large onion, peeled
1 lb ground skinless turkey breast
2 egg whites
2 tbsp Worcestershire sauce
2 tsp dried sage
1 tsp salt
½ tsp black pepper
4 tsp canola oil
Grate the potato and onion into a large bowl. Add the turkey egg whites, wor sauce, sage, salt and ppeper, mix until well combined. WIth damp hands, form the mixture into 16 patties. Heat 2 tsp of oil in large nonstick skillet. Add patties and cook until browned and cooked through, about 4 min on each side.
1 large onion, peeled
1 lb ground skinless turkey breast
2 egg whites
2 tbsp Worcestershire sauce
2 tsp dried sage
1 tsp salt
½ tsp black pepper
4 tsp canola oil
Grate the potato and onion into a large bowl. Add the turkey egg whites, wor sauce, sage, salt and ppeper, mix until well combined. WIth damp hands, form the mixture into 16 patties. Heat 2 tsp of oil in large nonstick skillet. Add patties and cook until browned and cooked through, about 4 min on each side.
Microwave Sausage and Chile Cornbread (6 wedges, 4 pts each)
1 ¼ cup all purpose flour
¾ cup yellow cornmeal
2 tsp baking soda
salt
¾ cup + 2 tbsp lowfat buttermilk
½ cup canned cream-style corn
¼ cup chopped red bell pepper
1 large egg
1 4oz can chopped green chiles
2 oz ready to eat turkey breakfast sausage
Combine flour, cornmeal, baking soda, and salt in large bowl. Whisk together buttermilk, corn, bell pepper, and egg in a medium bowl. Add the buttermilk mixture to the flour mixture and stir until well combined. Stir in chiles and sausage.
Spray 10-inch high sided round microwaveable dish with nonstick spray. Spread batter evenly. Microwave on high 4 minutes; cover with plastic wrap, venting one corner; cook on high until firm and cooked through, 4-6 minutes longer. Let stand about 4 minutes then cut into 6 wedges.
¾ cup yellow cornmeal
2 tsp baking soda
salt
¾ cup + 2 tbsp lowfat buttermilk
½ cup canned cream-style corn
¼ cup chopped red bell pepper
1 large egg
1 4oz can chopped green chiles
2 oz ready to eat turkey breakfast sausage
Combine flour, cornmeal, baking soda, and salt in large bowl. Whisk together buttermilk, corn, bell pepper, and egg in a medium bowl. Add the buttermilk mixture to the flour mixture and stir until well combined. Stir in chiles and sausage.
Spray 10-inch high sided round microwaveable dish with nonstick spray. Spread batter evenly. Microwave on high 4 minutes; cover with plastic wrap, venting one corner; cook on high until firm and cooked through, 4-6 minutes longer. Let stand about 4 minutes then cut into 6 wedges.
Raspberry cornmeal Pancakes (3 pancakes, 6 pts)
1 cup reduced fat baking mix
1 cup yellow cornmeal
1 ¼ cup lowfat milk
1 large egg, lightly beaten
3 tbsp pure maple syrup
1 cup fresh or frozen raspberries
Combine all ingredients except raspberries in medium bowl. Gently stir in raspberries. Spray skillet with nonstick spray and set over medium heat. Pour heaping ¼ cupful of batter onto griddle. Cook until bubbles appear and edges look dry, 2-3 minutes. Makes total of 12 pancakes.
1 cup yellow cornmeal
1 ¼ cup lowfat milk
1 large egg, lightly beaten
3 tbsp pure maple syrup
1 cup fresh or frozen raspberries
Combine all ingredients except raspberries in medium bowl. Gently stir in raspberries. Spray skillet with nonstick spray and set over medium heat. Pour heaping ¼ cupful of batter onto griddle. Cook until bubbles appear and edges look dry, 2-3 minutes. Makes total of 12 pancakes.
Fruit and Cheese-stuffed French Toast (6 pts, 2 sandwich halves)
2 tbsp light cream cheese, softened
4 slices whole wheat bread
2 tbsp strawberry or raspberry all-fruit spread
1 large egg
2 egg whites
3 tbsp fat free milk
1 tsp vanilla extract
½ tsp cinnamon
pinch nutmeg
1 cup hulled and sliced strawberries
Spread cram cheese evenly on 2 slices of bread. Spread strawberry spread on remaining slices and put together to make a sandwich. Beat egg and egg whitesi n bow and whisk in milk, vanilla, cinnamon, and nutmeg. Add 2 sandwich halves to egg mixture and let stand until evenly soaked, about 20 seconds on each side. Spray skillet with nonstick spray and cook until brown. Serve with berries.
4 slices whole wheat bread
2 tbsp strawberry or raspberry all-fruit spread
1 large egg
2 egg whites
3 tbsp fat free milk
1 tsp vanilla extract
½ tsp cinnamon
pinch nutmeg
1 cup hulled and sliced strawberries
Spread cram cheese evenly on 2 slices of bread. Spread strawberry spread on remaining slices and put together to make a sandwich. Beat egg and egg whitesi n bow and whisk in milk, vanilla, cinnamon, and nutmeg. Add 2 sandwich halves to egg mixture and let stand until evenly soaked, about 20 seconds on each side. Spray skillet with nonstick spray and cook until brown. Serve with berries.
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