Breakfasts are very easy to make low-fat. We usually eat a bowl of cereal with non-fat milk or a bagel with low-fat cream cheese for breakfast on weekdays. On weekends I like to make special breakfasts.
Following are some of our favorites. |
|
|
|
|
|
Banana Oatmeal Pancakes1 cup flour 2 tablespoons quick cooking oatmeal 2 teaspoons baking powder 1/4 teaspoon cinnamon 1 1/4 cup nonfat milk 1 tablespoon oil 2 tablespoons pure maple syrup 2 egg whites 1 cup sliced banana In large bowl combine dry ingredients. Stir until blended. In separate bowl combine milk, oil, syrup and egg whites. Whisk until blended. Pour liquid ingredients over dry ingredients. Mix until blended (batter will be lumpy). If too thick, add a little more milk. Brush griddle with oil lightly. Heat griddle over medium-high heat. Spoon 1/4 cup of batter onto hot griddle. Cook just until a few bubbles begin to appear. Arrange 4 banana slices on pancake and turn. Continue to cook until bottoms are golden. Turn carefully and cook until other side is golden. Serve with maple syrup.
Nutrition Facts
Banana-Raisin French Toast1 each banana, ripe 2 tablespoons frozen orange juice concentrate 4 slices raisin bread 2 each egg whites 1/4 cup skim milk 1/4 cup nonfat yogurt 1 1/2 tablespoons maple syrup 1 teaspoon butter Mash banana with orange juice concentrate. Spread on raisin bread. Top with another slice of bread. Whisk together egg whites and milk. Soak sandwiches in milk mixture. Transfer to a plate. In small bowl stir together yogurt and maple syrup or honey. In nonstick skillet melt butter over low heat. Cook sandwiches until browned on each side. Serve with sweetened yogurt or maple syrup.
Nutrition Facts
Biscuits & "Sausage" Gravy1/2 package "Gimmie Lean" or 8 each vegetarian "sausages", (Green Giant is our favorite) 1 1/2 cups chicken broth 1 1/2 cups skim milk 6 to 4 tablespoons flour 2 cups Bisquick Reduced Fat Baking Mix 3/4 cup skim milk Cook "sausage" and cool. Bring chicken broth to a boil. Thoroughly mix flour and milk (in blender). Pour slowly into broth whisking constantly. Cook until thickened. Add spices to taste (poultry seasoning and black pepper). Make biscuits by combining Bisquick mix with 3/4 c. milk. Bake at 450 degrees for 10 minutes until done. When ready to serve, combine chopped "sausage" with gravy. Serve immediately over biscuits. Note: Don't let the "sausage" sit too long in the gravy, it starts to get mushy pretty quickly.
Nutrition Facts
Breakfast Burritos
1 4 oz. can green chile, or 2 canned jalapenos diced In nonstick skillet heat oil. Add scallions and potatoes and saute about 1 minute. Add tomatoes and chilis and saute until heated through. Push vegetables away from center of skillet. Add egg and egg whites mixed with a little cayenne to middle of pan. Cook until mixture is creamy. Sprinkle with cilantro and mix with vegetables. Divide among warmed tortillas and top with salsa, sour cream and cheese.
Nutrition Facts
Corncakes With Maple-Yogurt Topping
3/4 cup stone-ground yellow corn meal Combine yogurt and maple syrup for topping. Set aside. Combine dry ingredients. Set aside. Mix together milk, yogurt and oil and stir until blended. Beat egg whites to stiff peaks and fold gently into batter. Fry pancakes on hot griddle coated lightly with oil until brown on both sides. Serve with topping.
Nutrition Facts
Cottage-Cheese & Lemon Pancakes
1 egg In medium bowl, combine whole egg, egg white. Beat well. Add milk, sugar and vanilla. Beat well. Add flour and stir until blended. The batter will be lumpy, do not overmix. In separate bowl combine cottage cheese and lemon zest. Add to batter and fold just until blended. Cook on griddle brushed with a small amount of oil until browned and set on the bottom (about 2 minutes). Turn carefully and brown on other side. Serve warm with maple syrup.
Nutrition Facts
Cranberry-Walnut Scones
2 cups flour Preheat oven to 425. Spray baking sheet with cooking spray. In large bowl stir together flour, sugar, baking powder and salt. But in butter. Stir in cranberries and walnuts. Make a well in center and stir in buttermilk. Dough should be sticky. Pat into 8" round. Cut each round into 8 triangles. Brush top with milk and sprinkle with maple sugar. Bake for 14 to 18 minutes.
Nutrition Facts
Egg-White French Toast
1 cup 2% lowfat milk In medium bowl beat egg whites well. Add milk, vanilla and cinnamon to egg whites and continue to beat. Dip bread slices into batter and coat on both sides. Cook one of the following ways: Place dipped bread in greased and heated skillet. Cook by turning a few times to brown. Or, place dipped bread on greased or oiled baking sheet. Then broil in the oven (watching closely), turning only once. (Approximately 2-3 minutes each side when placed 5 inches from broiler top).
Nutrition Facts
Herb-Scrambled Egg w/Flour Tortillas
5 tablespoons nonfat milk In a mixing bowl, combine egg, egg whites, and milk. Add cilantro and pepper. Ina saute pan, heat oil and add asparagus and egg mixture. Stir continuously over medium heat until set. Serve rolled in flour tortillas and top with picante sauce.
Nutrition Facts
Granola1/2 cup honey 1 cup brown sugar 1/2 cup hot water 1 1/2 teaspoons salt 2 teaspoons vanilla 1 1/2 teaspoons cinnamon 6 cups rolled oats, (one 18 ounce carton) 1 cup wheat germ 1/2 cup shelled sunflower seeds 1 cup flaked coconut 1 cup raisins Pre-heat oven to 350 *F Lightly coat two 9 by 13 inch baking pans or a large roasting pan with vegetable cooking spray. Place honey, brown sugar, salt, vanilla and cinnamon in saucepan. Heat until steaming. In a separate bowl combine oats, wheat germ, sunflower seeds, and if desired, coconut and walnuts. Pour hot mixture over dry ingredients and stir , leaving only a few lumps. Spread in prepared pans and bake for 15 minutes-stirring every 5 minutes. Can also be baked at a lower temperature until dried. Remove from oven and stir in raisins. Allow to cool thoroughly. Store in jars or a plastic bag
Nutrition Facts
Multigrain Pancakes1/3 cup oatmeal 1/2 cup flour 1/2 cup whole wheat flour 2 teaspoons baking powder 1 1/4 cups nonfat milk 1 each egg 2 tablespoons dark brown sugar 1 teaspoon vanilla
Combine wet ingredients in one bowl, dry in another. Mix together lightly. Cook on griddle coated with cooking spray. Serves 2. Calories: 136, Fat: 6 grams per
Nutrition Facts
Oven Baked French Toast3/4 cup nonfat milk 1/4 cup unsweetened apple juice 1 egg 3 egg whites 1 teaspoon cinnamon 1 teaspoon vanilla 8 slices sourdough french bread Combine milk, apple juice, eggs, cinnamon and vanilla until blended. Place bread in zip-lock baggie and pour egg-mixture over (you may need to use two baggies). Press air out of baggie, close and place baggie flat on counter. Allow egg mixture to settle around bread. Turn baggie and allow egg mixture to settle again. Place in refrigerator (flat) overnight. Preheat oven to 375 degrees. Spray pan with butter-flavored cooking spray. Place bread slices in pan and spray tops with cooking spray. Bake for about 10 minutes until bottoms are brown. Carefully turn and bake until other side is browned and toast is puffed. Serve with maple syrup or heated applesauce.
Nutrition Facts
Potato, Red Pepper, Fennel & Sausage Bake1 3/4 pounds small red potatoes, cut into 1 inch pieces 2 roasted red bell pepper, cut in 1" pieces 1 large fennel bulb, trimmed, cut in 1 inch pieces 1 1/4 teaspoons fennel seeds, crushed with mortar and pestle 1 tablespoon olive oil 1 pound chicken sausage, or turkey sausage (apple, etc) Preheat oven to 425F. Combine first 5 ingredients in 2 large baking pans. Mix to coat with oil. Season with salt and pepper. Bake 20 minutes. Divide sausages between pans and continue baking until potatoes are cooked through and sausages are cooked through, about 30 minutes.
Nutrition Facts
Turkey-Apple Sausages1 tablespoon oil 1 each onion 2 each apples, grated 1 pound ground turkey 1 cup fresh bread crumbs 2 each egg whites 2 teaspoons sage leaves, (dry, rubbed) 1 1/2 teaspoons salt 1/2 teaspoon pepper 1/4 teaspoon nutmeg 1/4 teaspoon allspice Preheat oven to 450 degrees. Spray baking sheet with cooking spray. In nonstick skillet heat oil over medium heat. Saute onions until soft. Add apples and saute until apples are tender. Transfer to bowl and cool completely. Add turkey, bread crumbs, egg whites, sage and spices. Mix well. Divide into 16 patties. Bake about 10 minutes for fresh patties, 20 minutes for frozen.
Nutrition Facts
Wild Berry Pancakes1 cup flour 1/2 cup wheat germ 1 tablespoon sugar 1 tablespoon baking powder 1/2 teaspoon salt 1 1/2 cups skim milk 1/4 cup egg substitute 2 tablespoons canola oil 1/2 cup pancake syrup 2 cups fresh blueberries, blackberries or raspberries In large bowl, combine first five ingredients. In separate bowl combine milk, egg substitute and oil. Add to dry ingredients and mix until moistened. Cook on non-stick griddle coated with cooking spray until golden brown. In small saucepan combine syrup and fruit. Bring to a boil. Serve over pancakes.
Nutrition Facts |
