Guest guest Posted January 14, 2007 Report Share Posted January 14, 2007 Blueberry buckwheat pancakes 2 (4 pancakes) Ingredients 1/4 cup buckwheat flour 1/4 cup whole-grain pastry flour 1 teaspoon granular sugar substitute 1/2 teaspoon baking soda 1/2 cup 1 percent or fat-free buttermilk 1 large egg, lightly beaten 1/8 cup trans-fat-free margarine, melted 3/4 cup blueberries Instructions Heat oven to 200°F. Combine buckwheat flour, pastry flour, sugar substitute, baking soda, and salt in a mixing bowl. Combine buttermilk, egg, and margarine in another mixing bowl. Add wet mixture to dry mixture and stir just until combined well, being careful not to overmix. Stir in blueberries. Heat griddle over medium heat until hot enough to cause drops of water to scatter over the surface, about 3 minutes; lightly coat with cooking spray. Spoon batter onto griddle to form 3-inch rounds; cook until golden on both sides, 2 to 3 minutes per side. Transfer to a heatproof platter and place in the oven to keep warm until ready to serve. Nutritional Information: 260 calories 13 total fat (4 g sat) 27 g carbohydrate 9 g protein 4 g fiber 500 mg sodium ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Breakfast burrito Ingredients 1 tablespoon olive oil 2 whole eggs 1 tablespoon skim milk or low-fat plain soy milk 1 plum tomato, chopped 2 ounces shredded reduced fat or low fat cheddar cheese 2 6-inch whole-wheat tortillas 2 tablespoons salsa 1/2 avocado, diced or 2 tablespoons guacamole Fat-free or light sour cream, optional Instructions Heat nonstick skillet with oil on medium heat. Beat eggs with milk and diced tomatoes. Add the egg and tomato mixture to heated skillet; scramble until done, about 2 to 3 minutes. Place each tortilla on broiler plate of a toaster oven. Assemble burritos on the tortillas, dividing eggs in the center of each, topping with cheese. Toast each until cheese is melted. Add salsa and avocado, folding tortillas to enclose contents. Serve immediately with an optional dollop of sour cream on each. Nutritional Information: 363 calories 4 g sugar 22 total fat (4 g sat) 220 mg cholesterol 19 g carbohydrate 18 g protein 6 g fiber 488 mg sodium ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Cheddar black bean scramble Ingredients 3 large eggs 1/2 cup plain soy milk 1/2 cup black beans 1/4 cup shredded, lowfat cheddar cheese 1/2 cup chopped scallions (green onions) 1 teaspoon kosher salt pinch ground black pepper Instructions Beat eggs and milk with salt and pepper. Lightly coat a nonstick skillet with a tablespoon or two of canola oil. Heat and pour in egg mixture. Sprinkle scallions and beans across cooking egg, and scramble the eggs with a spatula. Sprinkle cheese evenly over the eggs. Cook to desired degree of doneness. Nutritional Information: 195 calories 9 total fat (3 g sat) 320 mg cholesterol 11 g carbohydrate 17 g protein 3 g fiber 1621 mg sodium ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Cinnamon ricotta cream Ingredients 1/2 cup part skim ricotta (or 1% or fat-free cottage cheese) 1/8 teaspoon vanilla extract 1/8 teaspoon ground cinnamon Artificial sweetener to taste (1-2 packages) Instructions Mix all of the ingredients together in a small microwave-safe bowl. Cover with waxed paper. Put in microwave and cook until warm. Enjoy immediately. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Asparagus and mushroom omelet Ingredients 2 eggs 2 tablespoons water 3 stalks fresh asparagus 1/4 cup sliced white mushrooms 1/4 cup shredded reduced-fat mozzarella cheese Instructions Boil 1 " of water in a large skillet. Add the asparagus and cook, uncovered, just until tender-crisp. Meanwhile, in a medium bowl, whisk together the eggs and water until the whites and the yolks are completely blended. Coat a 10 " nonstick skillet with cooking spray. Heat the skillet over medium-high heat until just hot enough to sizzle when a drop of water is added. Pour in the egg mixture. It should set immediately. With an inverted pancake turner, lift the edges as the mixture begins to set to allow the uncooked portion to flow underneath. When the top is set, fill one half of the omelet with the asparagus, mushrooms, and cheese. With the pancake turner, fold the omelet in half over the filling. Slide onto a serving plate. Serve immediately. Nutritional Information: 238 calories 15 total fat (6 g sat) 440 mg cholesterol 5 g carbohydrate 21 g protein 1 g fiber 260 mg sodium ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Eggs Florentine Ingredients 2 eggs 1/2 cup baby spinach 2 tablespoons nonfat milk or soymilk pinch salt and black pepper 1 tomato slice (optional) Instructions Beat eggs and milk, salt and pepper together in a microwave-safe bowl. Stir in spinach. (If using large spinach leaves, remove the stems.) Microwave on high for 2-3 minutes or until completely set. Loosen from bowl with fork and serve with tomato or dash of hot sauce. Nutritional Information: 168 calories 10 total fat (3 g sat) 423 mg cholesterol 5 g carbohydrate 14 g protein 1 g fiber 177 mg sodium ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Greek Omelet Ingredients 2 1/4 cup cooked spinach 4 large eggs 1/2 cup crumbled feta cheese (2 ounces) 2 scallions, thinly sliced 2 tablespoons chopped fresh dill Freshly ground pepper to taste 2 teaspoons extra-virgin olive oil Instructions 1. Squeeze spinach to remove any excess water. Blend eggs with a fork in a medium bowl. Add feta, scallions, dill, pepper, and the spinach; mix gently with a rubber spatula. 2. Set a rack about 4 inches from the broiler and preheat. 3. Heat oil in a 10-inch nonstick skillet over medium heat. Pour in the egg mixture and tilt to distribute evenly. Reduce heat to medium-low and cook until the bottom is light golden, lifting the edges to allow uncooked egg to flow underneath, 3 to 4 minutes. Place the pan under the broiler and cook until the top is set, 1 1/2 to 2 1/2 minutes. Slide the omelet onto a platter and cut into wedges. Nutritional Information: 300 calories 23 total fat (9 g sat) 455 mg cholesterol 4 g carbohydrate 19 g protein 1 g fiber 580 mg sodium Food fight? Enjoy some healthy debate in the Answers Food & Drink Q & A. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 15, 2007 Report Share Posted January 15, 2007 Hi Libby, Yummy sounding recipes you have included below. Thanks. Judy - Libby Mung Monday, January 15, 2007 12:25 AM some breakfast ideas, mainly egg related Blueberry buckwheat pancakes 2 (4 pancakes) Ingredients 1/4 cup buckwheat flour 1/4 cup whole-grain pastry flour 1 teaspoon granular sugar substitute 1/2 teaspoon baking soda 1/2 cup 1 percent or fat-free buttermilk 1 large egg, lightly beaten 1/8 cup trans-fat-free margarine, melted 3/4 cup blueberries Instructions Heat oven to 200°F. Combine buckwheat flour, pastry flour, sugar substitute, baking soda, and salt in a mixing bowl. Combine buttermilk, egg, and margarine in another mixing bowl. Add wet mixture to dry mixture and stir just until combined well, being careful not to overmix. Stir in blueberries. Heat griddle over medium heat until hot enough to cause drops of water to scatter over the surface, about 3 minutes; lightly coat with cooking spray. Spoon batter onto griddle to form 3-inch rounds; cook until golden on both sides, 2 to 3 minutes per side. Transfer to a heatproof platter and place in the oven to keep warm until ready to serve. Nutritional Information: 260 calories 13 total fat (4 g sat) 27 g carbohydrate 9 g protein 4 g fiber 500 mg sodium ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Breakfast burrito Ingredients 1 tablespoon olive oil 2 whole eggs 1 tablespoon skim milk or low-fat plain soy milk 1 plum tomato, chopped 2 ounces shredded reduced fat or low fat cheddar cheese 2 6-inch whole-wheat tortillas 2 tablespoons salsa 1/2 avocado, diced or 2 tablespoons guacamole Fat-free or light sour cream, optional Instructions Heat nonstick skillet with oil on medium heat. Beat eggs with milk and diced tomatoes. Add the egg and tomato mixture to heated skillet; scramble until done, about 2 to 3 minutes. Place each tortilla on broiler plate of a toaster oven. Assemble burritos on the tortillas, dividing eggs in the center of each, topping with cheese. Toast each until cheese is melted. Add salsa and avocado, folding tortillas to enclose contents. Serve immediately with an optional dollop of sour cream on each. Nutritional Information: 363 calories 4 g sugar 22 total fat (4 g sat) 220 mg cholesterol 19 g carbohydrate 18 g protein 6 g fiber 488 mg sodium ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Cheddar black bean scramble Ingredients 3 large eggs 1/2 cup plain soy milk 1/2 cup black beans 1/4 cup shredded, lowfat cheddar cheese 1/2 cup chopped scallions (green onions) 1 teaspoon kosher salt pinch ground black pepper Instructions Beat eggs and milk with salt and pepper. Lightly coat a nonstick skillet with a tablespoon or two of canola oil. Heat and pour in egg mixture. Sprinkle scallions and beans across cooking egg, and scramble the eggs with a spatula. Sprinkle cheese evenly over the eggs. Cook to desired degree of doneness. Nutritional Information: 195 calories 9 total fat (3 g sat) 320 mg cholesterol 11 g carbohydrate 17 g protein 3 g fiber 1621 mg sodium ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Cinnamon ricotta cream Ingredients 1/2 cup part skim ricotta (or 1% or fat-free cottage cheese) 1/8 teaspoon vanilla extract 1/8 teaspoon ground cinnamon Artificial sweetener to taste (1-2 packages) Instructions Mix all of the ingredients together in a small microwave-safe bowl. Cover with waxed paper. Put in microwave and cook until warm. Enjoy immediately. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Asparagus and mushroom omelet Ingredients 2 eggs 2 tablespoons water 3 stalks fresh asparagus 1/4 cup sliced white mushrooms 1/4 cup shredded reduced-fat mozzarella cheese Instructions Boil 1 " of water in a large skillet. Add the asparagus and cook, uncovered, just until tender-crisp. Meanwhile, in a medium bowl, whisk together the eggs and water until the whites and the yolks are completely blended. Coat a 10 " nonstick skillet with cooking spray. Heat the skillet over medium-high heat until just hot enough to sizzle when a drop of water is added. Pour in the egg mixture. It should set immediately. With an inverted pancake turner, lift the edges as the mixture begins to set to allow the uncooked portion to flow underneath. When the top is set, fill one half of the omelet with the asparagus, mushrooms, and cheese. With the pancake turner, fold the omelet in half over the filling. Slide onto a serving plate. Serve immediately. Nutritional Information: 238 calories 15 total fat (6 g sat) 440 mg cholesterol 5 g carbohydrate 21 g protein 1 g fiber 260 mg sodium ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Eggs Florentine Ingredients 2 eggs 1/2 cup baby spinach 2 tablespoons nonfat milk or soymilk pinch salt and black pepper 1 tomato slice (optional) Instructions Beat eggs and milk, salt and pepper together in a microwave-safe bowl. Stir in spinach. (If using large spinach leaves, remove the stems.) Microwave on high for 2-3 minutes or until completely set. Loosen from bowl with fork and serve with tomato or dash of hot sauce. Nutritional Information: 168 calories 10 total fat (3 g sat) 423 mg cholesterol 5 g carbohydrate 14 g protein 1 g fiber 177 mg sodium ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Greek Omelet Ingredients 2 1/4 cup cooked spinach 4 large eggs 1/2 cup crumbled feta cheese (2 ounces) 2 scallions, thinly sliced 2 tablespoons chopped fresh dill Freshly ground pepper to taste 2 teaspoons extra-virgin olive oil Instructions 1. Squeeze spinach to remove any excess water. Blend eggs with a fork in a medium bowl. Add feta, scallions, dill, pepper, and the spinach; mix gently with a rubber spatula. 2. Set a rack about 4 inches from the broiler and preheat. 3. Heat oil in a 10-inch nonstick skillet over medium heat. Pour in the egg mixture and tilt to distribute evenly. Reduce heat to medium-low and cook until the bottom is light golden, lifting the edges to allow uncooked egg to flow underneath, 3 to 4 minutes. Place the pan under the broiler and cook until the top is set, 1 1/2 to 2 1/2 minutes. Slide the omelet onto a platter and cut into wedges. Nutritional Information: 300 calories 23 total fat (9 g sat) 455 mg cholesterol 4 g carbohydrate 19 g protein 1 g fiber 580 mg sodium Food fight? Enjoy some healthy debate in the Answers Food & Drink Q & A. Quote Link to comment Share on other sites More sharing options...
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