Low-Fat & Luscious Vegetarian

[Guest guest]

Here's breakfast!

 

Pineapple-Bran Muffins

Vegetable Breakfast Pizza

 

 

* Exported from MasterCook *

 

Pineapple-Bran Muffins

 

Recipe By : BH & G Low-Fat & Luscious Vegetarian, page 23

Serving Size : 12 Preparation Time :0:00

Categories :

Amount Measure Ingredient -- Preparation Method

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Nonstick spray coating

1 1/2 cups all-purpose flour

2/3 cup whole bran cereal

1/3 cup Sugar

2 teaspoons baking powder

1/8 teaspoon salt

1/8 teaspoon ground ginger

1 slightly beaten egg white

8 ounces canned crushed pineapple -- (juice-packed)

1/2 cup skim milk

3 tablespoons cooking oil

1 teaspoon sugar -- up to 2

 

Ginger and pineapple-bran muffins, warm from the oven, and a cup of hot tea

or coffee - now that's a perfect way to say good morning.

 

Spray twelve 2 1/2-inch muffin cups with nonstick coating; set aside.

 

In a medium mixing bowl stir together the flour, bran cereal, the 1/3 cup

sugar, the baking powder, salt, and ginger. Make a well in the center of

the flour mixture.

 

In another mixing bowl stir together the egg white, undrained pineapple,

milk, and cooking oil. Add all at once to the flour mixture. Stir just

until mixture is moistened (batter should be lumpy). Spoon batter into

prepared muffin cups, filling each 3/4 full. Sprinkle muffin tops lightly

with the 1 to 2 teaspoons sugar.

 

Bake in a 375F oven for 20 to 25 minutes or until the tops are

golden. Cool in muffin cups on a wire rack for 5 minutes. Remove from

cups; serve warm. Makes 12 muffins.

 

Preparation time: 10 minutes. Baking time: 20 minutes. Cooling time: 5

minutes.

 

128 Calories; 4 G Total fat; 1 G Saturated fat; 0 MG Cholesterol; 119 MG

Sodium; 24 G Carbohydrate; 2 G Fiber; 3 G Protein. Exchanges: 1 1/2

starch, 1/2 fat.

 

 

 

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Nutr. Assoc. : 0 0 13 0 0 0 0 3218 2999 0 0 0

 

* Exported from MasterCook *

 

Vegetable Breakfast Pizza

 

Recipe By : BH & G Low-Fat & Luscious Vegetarian, page 16

Serving Size : 8 Preparation Time :0:00

Categories : Breakfast Main Dishes, Vegetarian

Pizza Vegetables

 

Amount Measure Ingredient -- Preparation Method

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Nonstick spray coating

1 1/2 cups frozen loose-pack diced hash brown -- thawed

potatoes

OR country hash browns -- with skin

1 cup sliced fresh mushrooms

1/2 cup shredded carrot

1/2 cup shredded zucchini

1/4 cup chopped onion

1 cup refrigerated or frozen egg product -- (thawed)

OR 4 eggs

1/4 cup skim milk

16 ounces Italian bread shell -- (12 inch)

(Boboli)

1/2 cup shredded reduced-fat mozzarella cheese -- (2 ounces)

1/2 cup chopped tomato

 

America's favorite food just took the a.m. shift. Count on frozen hash

brown, and an Italian bread shell to get breakfast on the table in short order.

 

Spray an unheated large skillet with nonstick coating. Preheat over medium

heat. Add potatoes, mushrooms, carrot, zucchini, and onion to

skillet. Cook and stir about 3 minutes or until vegetables are tender.

 

In a small mixing bowl stir together egg product or eggs and milk. Add to

skillet. Cook, without stirring, until mixture begins to set on the bottom

and around the edge. Using a spatula or a large spoon, lift and fold the

partially cooked mixture. Continue cooking and folding until egg product

is cooked through, but is still glossy and moist. Remove from heat.

 

To assemble pizza, place Italian bread shell on a baking sheet or in a

12-inch pizza pan. Sprinkle half of the cheese over the shell. Top with

egg mixture, tomato, and remaining cheese. Bake in a 375F oven for 8 to 10

minutes or until cheese is melted. Makes 8 servings.

 

Preparation time: 20 minutes. Baking time: 8 minutes.

 

251 Calories; 7 g Total fat; 1 g Saturated fat; 7 mg Cholesterol; 559 mg

Sodium; 34 g Carbohydrate; 3 g Fiber; 14 g Protein. Exchanges: 2 starch, 1

vegetable, 1 lean meat.

 

 

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