Healthy Breakfast Recipes

Christmas Strata

Ingredients:

• 7 slices of whole-wheat bread, cubed (not the small-sized slices)
• canola cooking spray
• 2 cooked boneless and skinless chicken breasts, cubed
• 2/3 cup chopped green pepper
• 2/3 cup chopped onion
• 2/3 cup chopped celery
• 3 tablespoons light mayonnaise
• 1/3 cup fat-free sour cream (light can be substituted)
• 1 large egg
• 1/4 cup egg substitute
• 1 cup fat-free half-and-half (low-fat milk can be substituted)
• 1/4 teaspoon salt (optional)
• 1 can Campbell's Healthy Request® cream of mushroom soup
• 1 cup shredded reduced-fat sharp cheddar cheese

Preparation:
1. Place half of the bread cubes in a 9x9-inch baking dish that has been coated with canola cooking spray.
2. In medium bowl, blend chicken pieces, green pepper, onion, celery, light mayonnaise, and sour cream together. Spread the mixture over the breadcrumbs.
3. Spread the remaining bread cubes over the chicken mixture.
4. In mixing bowl, beat egg, egg substitute, half-and-half, and salt together until smooth. Pour egg mixture evenly over the bread cubes. Cover dish and refrigerate overnight.
5. In the morning, preheat oven to 325°F. Spread condensed soup over the top of the casserole. Bake for 45 minutes. Sprinkle cheese over the top and bake 5 minutes longer.

Yield:
6 servings

Nutritional Information:
Per serving: 326 calories, 25 g protein, 34 g carbohydrate, 10 g fat (4 g saturated fat, 2.3 g monounsaturated fat, 1 g polyunsaturated fat), 75 mg cholesterol, 4 g fiber, 690 mg sodium. Calories from fat: 29%.

Cranberry Pecan Oatmeal

Upgrade your instant oatmeal packet to a flavorful and fancy hot breakfast dish, just by adding a few ingredients!

Ingredients:

• 1 packet plain instant oatmeal (or lower sugar instant oatmeal such as Quaker Lower Sugar Maple & Brown Sugar)
• 2/3 cup 1% low-fat milk (fat-free half-and-half can also be used)
• 1 tablespoon of toasted pecan pieces (walnuts or any nut can be substituted)
• 1 tablespoon chopped dried cranberries (dried cherries or any dried fruit can be substituted)

Preparation:

1. Empty packet into microwave safe bowl. Add low fat milk and stir. Microwave on HIGH for 1 to 2 minutes and stir. Sprinkle cranberries and toasted pecans over the top

Yield:
Makes 1 portion

Nutritional Information:
per serving: 269 calories, 10 g protein, 41 g carbohydrate, 8.8 g fat, 1.5 g saturated fat, 4.5 g monounsaturated fat, 2 g polyunsaturated fat, 7 mg cholesterol, 4 g fiber, 374 mg sodium. Calories from fat: 29 percent.

Cinnamon Vanilla Toasted Oats

Add these toasted oats to yogurt, cottage cheese, hot or cold cereals, frozen yogurt, or fresh fruit. Toasted oats can take the place of nuts or chocolate chips in some recipes.

Ingredients:

• 1/4 teaspoon ground cinnamon
• 1/2 teaspoon vanilla extract
• 1/2 teaspoon water
• 1/2 rolled or old-fashioned oats
• Canola cooking spray

Preparation:

1. Add cinnamon to a very small cup. Stir in vanilla extract and then water; set aside.
2. Add about 1/2 cup of quick or old-fashioned oats to a nonstick frying pan (over medium-high heat) that has been coated lightly with canola cooking spray. Spray the top of the oats lightly with canola cooking spray, if desired. Let the oats toast for about a minute.
3. Drizzle the vanilla mixture over the top and stir. Keep stirring the oats gently as they lightly brown, about 2 minutes more.
4. Keep toasted oats in a covered container or sealable plastic bag until ready to use.

Yield:
2 servings

Nutritional Information:
Per serving: 77 calories, 3 g protein, 13 g carbohydrate, 1.3 g fat, 0.2 g saturated fat, 0.4 g monounsaturated fat, 0.5 g polyunsaturated fat, 0 mg cholesterol, 2.1 g fiber, 1 mg sodium. Calories from fat: 15%.

Creamy Banana Walnut Oatmeal

Prep time: 3 minutes

Ingredients:

• 1 cup fat-free skim or 1% low-fat milk
• 2 packets instant oatmeal
• 1/2 ripe banana, mashed
• 1/2 tablespoon chopped walnuts

Preparation:
1. In a small bowl, combine milk and packets of oatmeal.
2. Microwave on high for 1 to 2 minutes until steaming hot but not boiling.
3. Stir until creamy.
4. Stir in mashed banana.
5. Garnish with walnuts and serve.

Yield:
1 serving

Nutritional Information:
Per serving: 370 calories, 17 g protein, 61 g carbohydrate, 2.5 g fat (0 g saturated fat), 15 mg cholesterol, 25% Daily Value of calcium, 10 mg sodium.

Cranberry Pecan Oatmeal

Upgrade your instant oatmeal packet to a flavorful and fancy hot breakfast dish, just by adding a few ingredients!

Ingredients:

• 1 packet plain instant oatmeal (or lower sugar instant oatmeal such as Quaker Lower Sugar Maple & Brown Sugar)
• 2/3 cup 1% low-fat milk (fat-free half-and-half can also be used)
• 1 tablespoon of toasted pecan pieces (walnuts or any nut can be substituted)
• 1 tablespoon chopped dried cranberries (dried cherries or any dried fruit can be substituted)

Preparation:

1. Empty packet into microwave safe bowl. Add low fat milk and stir. Microwave on HIGH for 1 to 2 minutes and stir. Sprinkle cranberries and toasted pecans over the top

Yield:
Makes 1 portion

Nutritional Information:
per serving: 269 calories, 10 g protein, 41 g carbohydrate, 8.8 g fat, 1.5 g saturated fat, 4.5 g monounsaturated fat, 2 g polyunsaturated fat, 7 mg cholesterol, 4 g fiber, 374 mg sodium. Calories from fat: 29 percent.

Ham & Egg Casserole

Ingredients:

• Canola cooking spray
• A 9-inch whole-wheat pie shell, thawed (like Wholly Wholesome brand from Whole Foods with 0 trans fat)
• 6 ounces Canadian-style bacon, cut into 1/2-inch by 1-inch strips
• 1 medium sweet onion, halved and thinly sliced
• 2 large eggs
• 1/2 cup egg substitute
• 1/2 cup fat-free half-and-half or whole or low-fat milk
• 1/8 teaspoon salt
• 1/8 teaspoon fresh ground pepper
• 1 cup grated Gruyere cheese, packed (4 ounces)

Preparation:

1. Preheat oven to 400 degrees. Gently lift thawed pie crust out of the foil plate it comes in and place in an 8 x 8-inch square baking dish. With your fingers, stretch and press the crust to fit nicely in the square baking dish and up the side about 1 inch. Prick bottom of dough with fork several times.
2. Heat a large nonstick skillet over medium-high heat. Coat with canola cooking spray and add Canadian bacon and onions. Cook, stirring occasionally, until both start to brown (about 5 minutes). Let the mixture cool about 5 minutes, then spread into the pie crust.
3. In mixing bowl, whisk eggs, egg substitute, fat-free half-and-half or milk, and salt and pepper until smooth. Pour egg mixture into pie shell with ham and onions. Sprinkle Gruyere over the top and bake until top is golden brown (about 40 minutes). Serve warm or cold.

Yield:
8 servings

Nutritional Information:
Per serving: 228 calories, 14 g protein, 12 g carbohydrate, 14.5 g fat, 7.5 g saturated fat, 80 mg cholesterol, 3 g fiber, 480 mg sodium. Calories from fat: 57%.

Light Broccoli and Turkey Sausage Brunch Casserole

This brunch entree almost has it all -- meat, vegetables, and dairy. Make it vegetarian by using a soy-based sausage or leaving the sausage out.

Ingredients:

• 8 ounces light turkey sausage (i.e. Light Jimmy Dean®)
• 5 cups frozen broccoli florets, thawed and drained (about 12-14 ounces); cut large florets in half
• 1/3 cup chopped green onions
• 1 1/2 cups shredded, reduced-fat sharp cheddar cheese (divided)
• 1 cup part-skim or low-fat ricotta cheese
• 4 large eggs, lightly beaten
• 1 cup egg substitute
• 1/4 cup fat-free half-and-half
• 1/2 teaspoon garlic and herb salt-free seasoning (Mrs. Dash®) or garlic powder
• 1/2 teaspoon black pepper (add more to taste)
• 1/4 teaspoon salt (add more to taste -- optional)
• 2 large ripe tomatoes, thinly sliced

Preparation:
1. Preheat oven to 350°F. Coat a 9x13-inch baking dish with canola cooking spray.
2. Brown sausage in large, nonstick skillet over medium-high heat, breaking it into small pieces as it cooks, using a potato masher or spatula.
3. Add browned sausage bits, broccoli florets, green onions, and 1/2 cup of cheddar cheese to a large bowl and toss to blend. Spoon into the prepared pan.
4. Add 1/2 cup of the cheese, ricotta cheese, eggs and egg substitute, fat-free half-and-half, garlic seasoning, pepper, and salt to mixing bowl, and beat on medium until smooth. Pour mixture over the sausage and broccoli in pan.
5. Sprinkle remaining cheese over the top of mixture in pan and arrange tomato slices on top. Cover with aluminum foil and bake for 45 minutes in preheated oven. Uncover and bake until cooked throughout (about 15 minutes more). Let stand for 10 minutes before serving.

Yield:
8 servings

Nutritional Information:
Per serving: 235 calories, 23 g protein, 9.5 g carbohydrate, 12 g fat (5.5 g saturated fat, 4 g monounsaturated fat, 2 g polyunsaturated fat) 150 mg cholesterol, 3 g fiber, 500 mg sodium. Calories from fat: 46%.

Mango Breakfast Parfait

Ingredients:

• 1/2 cup diced frozen mango pieces
• 1/2 cup diced frozen peaches
• 1/4 cup sliced banana (optional)
• 6 ounces low-fat light vanilla yogurt of choice (3/4 cup)
• 1/4 cup soy milk
• 1/3 cup low-fat granola

Preparation:

1. Add mango, peaches, banana, yogurt, and soy milk to small food processor or blender and pulse until smooth (mixture will be thick).
2. Spoon into serving glass or bowl and top with the granola. Eat with a spoon!

Yield:
1 serving

Nutritional Information:
Per serving: 297 calories, 12 g protein, 60 g carbohydrate, 3.5 g fat, 0.2 g saturated fat, 1.3 g monounsaturated fat, 1.6 g polyunsaturated fat, 4 mg cholesterol, 7 g fiber, 174 mg sodium. Calories from fat: 10 percent.

Overnight Blueberry Streusel Coffee Cake

You could substitute cranberries in this recipe if you prefer (it will just be a bit more tart than the blueberry version).

Ingredients:

• Canola cooking spray
• 1 cup cake flour (regular white flour can be substituted)
• 1 cup whole-wheat pastry flour (you can delete this and use 2 cups of cake flour if desired)
• 3/4 cup granulated sugar (Splenda® can be substituted)
• 2 1/2 teaspoons baking powder
• 3/4 teaspoon salt
• 3 tablespoons canola oil
• 3 tablespoons fat-free sour cream (light can be substituted)
• 3/4 cup low-fat milk
• 1 large egg
• 2 cups fresh or frozen blueberries
• Crumb topping:
  - 1/2 cup granulated sugar (Splenda® can be substituted)
  - 6 tablespoons cake flour or white flour
  - 3/4 teaspoon ground cinnamon
  - 2 tablespoons no- or low-trans fat margarine (butter can be substituted)
  - 2 tablespoons fat-free sour cream.

Preparation:
1. Coat a 9x9x2-inch sqare baking dish (or similar round pan) with canola cooking spray.
2. Add cake flour, whole-wheat pastry flour, sugar or Splenda®, baking powder, salt, canola oil, fat-free sour cream, low-fat milk, and egg to large mixing bowl and beat for about 30 seconds until blended. Carefully stir in blueberries and spread in prepared pan.
3. Add the crumb topping ingredients to a small food processor (or use a pastry blender and a medium-sized bowl) and mix together briefly -- just until blended and crumbly. Sprinkle topping evenly over cake batter.
4. Cover dish well and put in refrigerator overnight.
5. In the morning, preheat oven to 375°F. Bake in center of oven until cake tests done (about 45 minutes).

Yield:
8 servings

Nutritional Information:
Per serving (using Splenda):
219 calories, 6 g protein, 32 g carbohydrate, 8 g fat (1 g saturated fat, 4.1 g monounsaturated fat, 2.6 g polyunsaturated fat), 27 mg cholesterol, 3 g fiber, 398 mg sodium. Calories from fat: 33%.

Per serving (using sugar):
340 calories, 6 g protein, 63 g carbohydrate, 8 g fat (1 g saturated fat, 4.1 g monounsaturated fat, 2.6 g polyunsaturated fat), 27 mg cholesterol, 3 g fiber, 398 mg sodium. Calories from fat: 21%.

Spinach Quiche

This recipe uses the prepared pie crusts found in the freezer section of your supermarket. You can find some alternative brands with more fiber and less saturated fat at stores like Whole Foods. Since prepared pie crusts are usually high in fat, we're keeping the filling nice and light.

Ingredients:

• 1/2 package (9-10 ounces) frozen, chopped spinach, thawed and drained
• 2 scallions or green onions (white and part of the green), chopped
• 3 ounces flavored feta cheese (such as roasted bell pepper & garlic), crumbled
• 1 cup shredded, reduced-fat sharp cheddar cheese
• Pepper to taste
• 1/2 teaspoon garlic powder (add more if desired)
• 9-inch unbaked deep-dish pie crust, partially thawed
• 2 large eggs (use higher omega-3 type, if available)
• 1/2 cup egg substitute
• 1 cup fat-free half-and-half (or substitute low-fat milk)

Preparation:
1. Preheat oven to 375 degrees. In a medium bowl, toss together spinach, green onions, feta, cheddar, pepper to taste, and garlic powder.
2. Spoon mixture evenly into the pie crust.
3. Add eggs, egg substitute, and fat-free half-and-half to large mixing bowl, and beat on medium speed until combined. Pour into the pie crust, letting the spinach mixture combine nicely with the egg mixture.
4. Bake until center of quiche is cooked throughout (about 50-55 minutes). Let stand 5 minutes before serving.

Yield:
8 servings

Nutritional Information:
Per serving: 228 calories, 13 g protein, 15 g carbohydrate, 12 g fat (5 g saturated fat), 70 mg cholesterol, 2 g fiber, 388 mg sodium. Calories from fat: 50%.

Swiss Chard Egg-White Omelet

Ingredients:

• 1 1/2 teaspoons canola oil
• 4 cups chopped green or red Swiss chard, packed (include stems if desired)
• 1 1/2 teaspoons minced garlic
• Salt and pepper to taste
• 1/2 teaspoon hot pepper sauce (such as Tabasco®), optional
• 1 cup egg substitute
• 1/2 cup shredded, reduced-fat sharp cheddar cheese
• 2 tablespoons chopped green onions or sweet onion

Preparation:
1. Start heating an 11-inch nonstick skillet over medium-high heat. Add canola oil to skillet and add the Swiss chard and garlic. Saute chard, stirring often, until tender (about three minutes). Season with salt, pepper, and pepper sauce, if desired. Remove mixture to plate.
2. Add egg substitute, cheddar cheese, and onions to a 4-cup measure and stir to blend.
3. Begin heating the 11-inch skillet over high heat, and coat the pan well with canola cooking spray. When hot, pour in half the egg substitute mixture and spread over bottom of pan. After a minute, tilt the pan to let any liquid in the middle flow to the edges of the pan. When underside is nicely browned, carefully flip omelet over to brown the other side. Spoon half the Swiss chard mixture over half of the top of the omelet. When underside is nicely brown (about two minutes), fold omelet and slide onto plate.
4. Repeat step No. 3 with remaining egg and chard mixtures.

Yield:
2 servings

Nutritional Information:
Per serving (not included any added salt): 185 calories, 21 g protein, 7.5 g carbohydrate, 8 g fat (3 g saturated fat), 16 mg cholesterol, 2 g fiber, 525 mg sodium. Calories from fat: 39%.

You Say Tomato, I Say Frittata

This is a quick dish you can make for breakfast, brunch, or even a weeknight dinner. You may already have all the ingredients in your refrigerator!

Ingredients:

• 1/2 cup finely chopped onion
• 1/2 cup finely chopped green bell pepper
• 2 teaspoons olive oil or canola oil
• Salt and pepper to taste
• 2 large eggs
• 1/2 cup egg substitute
• 1/2 cup shredded reduced fat Swiss or sharp cheddar
• Canola or olive oil cooking spray
• 1 large vine-ripened tomato, cut in half and then sliced (or 2 medium tomatoes)
• 1/2 teaspoon Italian seasoning (or any herb blend you like)

Preparation:
1. In a 9-inch nonstick skillet, cook the onion and bell pepper with salt and pepper to taste in 2 teaspoons of oil over medium heat, stirring often, until the bell pepper is tender (about 3 minutes).
2. In a mixing bowl, beat or whisk together the eggs, egg substitute, and cheese. Add the bell pepper mixture and beat or whisk until well combined.
3. Start heating the 9-inch skillet again over medium heat until hot.
4. Coat the pan generously with canola cooking spray and quickly pour in the egg mixture, distributing the bell pepper evenly. While it begins to cook, arrange tomato slices decoratively on top, then sprinkle 1/2 teaspoon of Italian seasoning on top. Cover the skillet and cook (without stirring) for about 6 minutes, or until the frittata is set and bottom is nicely brown.
5. If desired, broil the frittata under a preheated broiler, about 4 inches from the heat, for 2 minutes, to lightly brown the top. Let cool in the skillet for 5 minutes. Slide the frittata onto a serving plate, cut into wedges, and serve it warm or at room temperature.

Yield:
2 servings (or serves 4 as a side dish or appetizer)

Nutritional Information:
Per serving: 270 calories, 22.5 g protein, 13.5 g carbohydrate, 14 g fat, 5 g saturated fat, 6 g monounsaturated fat, 2.4 g polyunsaturated fat, 228 mg cholesterol, 2.5 g fiber, 325 mg sodium. Calories from fat: 46%.

Apple & Bacon Swedish Pancakes

Ingredients:

• 6 strips turkey bacon
• 1 1/2 apples, each quarter cut into about 6 slices
• 2 large eggs, separated (higher omega-3 eggs if available) (you will be discarding one of the yolks)
• 2 tablespoons egg substitute
• 1 tablespoon granulated sugar
• 1 1/2 tablespoons fat-free sour cream
• 1/4 cup whole-wheat flour
• 1/4 cup unbleached white flour
• 1/4 teaspoon salt
• 1/4 teaspoon ground cinnamon
• 1/2 cup 1% milk
• 1/8 teaspoon vanilla extract
• 3 drizzles light pancake syrup (optional)

Preparation:

1. Add turkey bacon to nonstick frying pan and cook over medium heat until lightly cooked; remove from pan and set aside. Coat the same nonstick frying pan with canola cooking spray. Over medium-high heat, lay the apple slices in the pan and cook until apples are nicely brown on both sides (about 4 minutes).
2. Add egg whites to mixing bowl and beat until soft peaks form. Spoon whipped egg whites into another bowl and set aside.
3. In the mixing bowl (the one you just used), add the egg yolk and egg substitute and beat until the mixture is thick and creamy, then beat in sugar and sour cream. Stop the mixer and add whole-wheat flour, white flour, salt, cinnamon, milk, and vanilla to the mixing bowl. Turn on the mixer on LOW speed and beat until combined. Scrape sides of bowls midway. Fold whipped egg whites into the batter.
4. Heat a new medium-sized nonstick frying pan over medium-high heat and coat with canola cooking spray. Add 1/2 cup of the batter, tilting the pan to evenly distribute. Lay two strips of the turkey bacon on top. When bottom is nicely browned, flip pancake over to cook other side. As it is cooking, arrange a third of the apple slices on half of the pancake. When bottom is ready, drizzle the apples lightly with pancake syrup, if desired, and fold the pancake over (you should see the bacon strips in the pancake) and remove to a serving plate.
5. Repeat the whole process with canola cooking spray and remaining batter, bacon, and apples.

Yield:
Makes 3 servings

Nutritional Information:
per serving: 279 calories, 13 g protein, 40 g carbohydrate, 8 g fat, 2 g saturated fat, 3 g monounsaturated fat, 2 g polyunsaturated fat, 96 mg cholesterol, 4 g fiber, 628 mg sodium. Calories from fat: 26 percent.

Belgian Waffles

To lighten waffles, use less fat in the batter, and turn to a flavorful substitute (like low-fat buttermilk). Use a nonstick waffle iron so you can get away with just a little canola cooking spray. You can make these with reduced-fat Bisquick® and substitute low-fat buttermilk for the milk called for in the package directions (you may have to add a bit more because buttermilk is thicker than regular milk). Serve with cut fresh fruit and a dollop of light whipped topping (not included in nutritional analysis).

Ingredients:

• 2 large egg whites
• 1 egg yolk
• 2 tablespoons egg substitute
• 5 tablespoons granulated sugar (or use 3 tablespoons sugar plus 2 tablespoons Splenda®)
• 2 teaspoons vanilla extract
• 2 1/2 tablespoons canola oil
• 1/3 cup fat-free sour cream (or use light sour cream)
• 1 teaspoon salt
• 2 3/4 cup self-rising flour (or 2 2/3 cup regular flour plus 4 teaspoons baking powder)
• 2 1/8 cups low-fat buttermilk

Preparation:
1. In mixing bowl, beat egg whites until they form soft peaks. Spoon into a small bowl and set aside.
2. In same mixing bowl, beat together egg yolk, egg substitute, and sugar. Then beat in the vanilla extract, canola oil, sour cream, and salt until smooth. Alternate adding the flour mixture and the buttermilk, in small batches, until both are incorporated into the batter.
3. Fold the egg whites into the batter in mixing bowl. Let the batter stand for about 40 minutes or cover and refrigerate overnight.
4. Coat preheated nonstick waffle iron with canola cooking spray. Pour batter onto the waffle iron in amounts suggested by the waffle iron manufacturer (around 1/3 to 1/2 cup, depending on your waffle iron). Cook until waffles are golden brown on the outside.

Yield:
6 servings (about 2 square Belgian Waffles each)

Nutritional Information:
Per serving: 350 calories, 12 g protein, 58 g carbohydrate, 7.8 g fat, 1.3 g saturated fat, 4 g monounsaturated fat, 2.2 g polyunsaturated fat, 38 mg cholesterol, 2 g fiber, 810 mg sodium. Calories from fat: 20%.

(NOTE: You can use 1 1/3 cup whole-wheat flour + 1 1/3 cup white flour to give each serving 4 grams of fiber.)

Better Blueberry Pancakes

Says Alexander: "If you're as big a fan of these pancakes as my brunching buddies and I are, rest assured that you can double, triple, and even quadruple this recipe with great success. In addition, the batter will keep in your refrigerator for up to three days. I personally like to mix the batter fresh and enjoy the pancakes with a friend ... otherwise, I find myself tempted to eat more than one serving."

Ingredients:

• 1⁄2 cup reduced-fat buttermilk
• 1⁄2 cup whole-grain oat flour
• 1 large egg white, lightly beaten
• 1⁄2 teaspoon baking soda
• 1⁄4 teaspoon vanilla extract
• 1⁄4 teaspoon salt
• 1⁄2 cup fresh or frozen (not thawed) blueberries
• Sugar-free, low-calorie pancake syrup (optional)
• 100% fruit orange marmalade spread (optional

Preparation:

1. Preheat oven to 200°F.
2. In a small bowl, combine the buttermilk, flour, egg white, baking soda, vanilla, and salt. Whisk just until blended. Stir in the blueberries. Let stand for 10 minutes.
3. Heat a large nonstick skillet over medium heat until it is hot enough for a spritz of water to sizzle on it. With an oven mitt, briefly remove the pan from the heat to mist lightly with I Can't Believe It's Not Butter!® cooking spray. Return the pan to the heat. Pour the batter in 1/8-cup dollops onto the skillet to form 3 or 4 pancakes. Cook for about 2 minutes, or until bubbles appear on the tops and the bottoms are golden brown. Flip. Cook for about 2 minutes, or until browned on the bottom. Transfer to an oven-proof plate. Cover with aluminum foil. Place in the oven to keep warm. Repeat with cooking spray and the remaining batter to make 8 pancakes total.
4. Place 4 pancakes on each of 2 serving plates. Serve immediately with I Can't Believe It's Not Butter!® spray, syrup, and/or fruit spread, if desired.

Yield:
2 (4-pancake) servings

Nutritional Information:
Per serving: 140 calories, 8 g protein, 20 g carbohydrates, 3 g fat (less than 1 g saturated), 5 mg cholesterol, 3 g fiber, 687 mg sodium

Caramel Pecan Crepes

You can use either the blender crepes or the cocoa crepes in this recipe.

Ingredients:

• 6 prepared crepes
• 6 tablespoons bottled caramel sauce (You can use more for the final drizzle if you like)
• 6 tablespoons toasted pecan pieces (toast by lightly browning them in a nonstick frying pan over medium heat, stirring frequently)
• 6 dollops of light vanilla ice cream or frozen yogurt

Preparation:

1. Warm up one of the crepes in a nonstick frying pan or skillet for about 30 seconds over medium heat.
2. Drizzle a tablespoon of caramel sauce over the top side of the crepe. Sprinkle a tablespoon of toasted pecans over the caramel and continue to warm crepe for 10-20 seconds more.
3. Flip the crepe over (to make a half circle) and flip one half over again (to make a quarter circle). Serve on a dessert plate with a cookie scoop (about 1/4 cup) of light vanilla ice cream. Drizzle a little more caramel sauce over the scoop of ice cream if desired.
4. Repeat steps with remaining crepes and ingredients.

Yield:
6 servings

Nutritional Information:
Per serving (using the blender crepe): 244 calories, 6.5 g protein, 35 g carbohydrate, 9.5 g fat, 2.3 g saturated fat, 4.7 g monounsaturated fat, 2.1 g polyunsaturated fat, 44 mg cholesterol, 2 g fiber, 182 mg sodium. Calories from fat: 35%.

Multi Grain Buttermilk Pancakes

Ingredients:

• 1/2 cup whole-wheat flour
• 1/2 cup unbleached white flour
• 2 tablespoons ground flaxseed or quick cooking rolled oats (wheat germ can also be substituted)
• 3/4 teaspoon baking powder
• 1/4 teaspoon baking soda
• 1 tablespoon brown sugar
• 1/2 teaspoon salt
• 1 tablespoon lite pancake syrup
• 1 1/2 tablespoons less fat margarine (with 8 grams of fat per tablespoon)
• 1 1/4 cups low fat buttermilk
• 1 large egg, beaten

Preparation:

1. In large mixing bowl, combine whole-wheat flour, white flour, flaxseed or oats, baking powder, baking soda, brown sugar, and salt, by beating on low speed.
2. Drizzle pancake syrup and drop pieces of margarine into the mixing bowl with flour mixer and beat on medium-low speed until mixture has a sand-like consistency.
3. Make a well in the center of the flour mixture and pour in the buttermilk and beaten egg. Beat on low speed just until the batter is well blended. If the batter seems a little thin to your liking, stir in a tablespoon more of oats or whole wheat flour.
4. Start heating a nonstick skillet, griddle, or frying pan over medium heat. Coat the surface lightly with canola cooking spray and ladle about 1/4 cup of batter per pancake onto the pan. Once bubbles form on the surface of the pancakes, flip over to lightly brown the other side. Remove pancakes to serving platter, coat skillet lightly with canola cooking spray and continue making more batches until the batter is gone.

Yield:
12-14 pancakes (about 4 servings)

Nutritional Information:
Per serving: 242 calories, 9 g protein, 35 g carbohydrate, 7 g fat, 1.5 g saturated fat, 58 mg cholesterol, 4 g fiber, 616 mg sodium. Calories from fat: 32 percent.

Overnight Creme Brulee French Toast

This is a wonderful cross between the delightful dessert, creme brule, and the favorite brunch dish, French toast.

Ingredients:

• 3 tablespoons low- or no-trans fat margarine or butter
• 5 tablespoons reduced-calorie pancake syrup
• 1/3 cup packed brown sugar
• 2 tablespoons plus 2 teaspoons Grand Marnier® (or other orange liqueur), divided
• At least 8 (1 inch thick) slices of French or sourdough bread (you might need more to cover the bottom of the pan depending on the size of your bread)
• 3 large eggs
• 1/2 cup egg substitute (such as Egg Beaters®)
• 1 1/2 cups fat-free half-and-half
• 1 teaspoon vanilla extract
• 1/4 teaspoon salt
• Garnish:
  fresh strawberries or other berries and a dollop of light whipped cream or Light Cool Whip®.

Preparation:
1. Coat a 9x13-inch baking dish with canola cooking spray. Melt margarine or butter in a small nonstick saucepan over medium heat. Mix in reduced-calorie pancake syrup, brown sugar, and 2 tablespoons Grand Marnier®, stirring until sugar is dissolved. Pour the mixture into the prepared baking dish.
2. Remove crusts from bread and arrange slices in the baking dish in a single layer on top of the brown sugar mixture (enough slices to cover the bottom of the pan).
3. In small bowl, whisk together eggs, egg substitute, fat-free half-and-half, vanilla extract, 2 teaspoons Grand Marnier®, and salt. Pour mixture evenly over the bread. Cover well and chill at least 8 hours or overnight.
4. Preheat oven to 350°F. Remove the dish from the refrigerator and bring to room temperature.
5. Bake uncovered 35 to 40 minutes until puffed and lightly browned. Serve with fresh fruit and a dollop of light whipped cream if desired.

Yield:
8 servings

Nutritional Information:
Per serving: 294 calories, 12 g protein, 44 g carbohydrate, 6.5 g fat (1.5 g saturated fat, 2.1 g monounsaturated fat, 1.8 g polyunsaturated fat), 82 mg cholesterol, 2 g fiber, 537 mg sodium. Calories from fat: 20%.

Pumpkin Pecan Waffles

In these waffles, I use half whole-wheat flour and half white flour. Your kids may not even notice that it's half whole-wheat; the pumpkin seems to mask it. I also used the smallest amount of sugar I could get away with.

Ingredients:

• 1 cup unbleached white flour
• 1 cup whole-wheat flour
• 1/4 cup granulated sugar
• 1 tablespoon cornstarch
• 2 teaspoons baking powder
• 1/2 teaspoon salt
• 2 1/2 teaspoons pumpkin pie spice (or 2 teaspoons ground cinnamon, 1/4 teaspoon ground ginger, and 1/4 teaspoon ground nutmeg)
• 3 large egg whites (keep 1 yolk and discard the other two)
• 1 egg yolk
• 2 tablespoons egg substitute
• 1 cup low-fat milk
• 3/4 cup low-fat buttermilk, well-shaken
• 1/2 cup canned pumpkin
• 2 tablespoons canola oil
• About 7 tablespoons dry-toasted pecan pieces
• Canola cooking spray

Preparation:
1. Preheat a Belgian waffle iron.
2. Whisk together flours, sugar, cornstarch, baking powder, salt, and pumpkin pie spice in medium-sized bowl; set aside.
3. Add egg yolk and egg substitute to medium bowl and whisk in milk, buttermilk, pumpkin, and canola oil. Continue to whisk until mixture is smooth. Add the flour mixture into the pumpkin mixture, whisking just until smooth.
4. Add egg whites to another mixing bowl and beat until soft peaks form (about 2 minutes). Gently fold the egg whites into the pumpkin-and-flour batter.
5. Coat hot waffle iron with canola cooking spray. Spoon batter (use a slightly heaping 1/4-cup of batter per 4-inch waffle, depending on your particular waffle iron) into the waffle iron, spreading quickly. Sprinkle about a tablespoon of dry-toasted pecan pieces over the top of the two waffles (you can sprinkle with cinnamon sugar or mini chocolate chips instead, if desired). Close lid and bake about 3 minutes, until steaming almost stops and the waffles are golden brown. Serve warm!

Yield:
14 (4-inch) Belgian waffles, about 7 servings

Nutritional Information:
Per serving (including pecans): 289 calories, 9.5 g protein, 40 g carbohydrate, 10.5 g fat (1.4 g saturated fat, 6 g monounsaturated, 2.7 g polyunsaturated), 33 mg cholesterol, 3.5 g fiber, 371 mg sodium. Calories from fat: 33%.

Sing the Blues Flapjacks

Ingredients:

• 1 cup cake flour or unbleached white flour
• 1 cup whole-wheat flour
• 2 teaspoons baking powder
• 1 teaspoon baking soda
• 1/2 teaspoon salt
• 2 tablespoons sugar
• 2 large eggs (or 1 egg plus 1/4 cup egg substitute, or 2 egg whites)
• 2 cups low-fat buttermilk
• 1 teaspoon vanilla extract
• 1 1/2 tablespoons canola oil
• 1/4 cup reduced-calorie pancake syrup
• 1 1/2 cups frozen or fresh unsweetened blueberries

Preparation:
1. Combine flours, baking powder, baking soda, salt, and sugar in medium bowl and blend well with fork.
2. Beat eggs, buttermilk, and vanilla in mixing bowl on medium-low speed until smooth.
3. Add canola oil, pancake syrup, and dry ingredients to egg mixture in mixing bowl and beat on lowest speed, scraping with rubber spatula, just until blended. Gently fold in blueberries. Do not over mix.
4. Let batter rest for 20 minutes. Spray griddle lightly with canola cooking spray. Preheat griddle until a drop of water skittles across the surface. 5. Pour 1/4 cup batter onto griddle. Cook over medium heat until bubbles form (30-60 seconds). Turn over with spatula and cook another 30-60 seconds or until golden brown. Serve pancakes with your preferred toppings.

Yield:
5 servings (3-4 pancakes each)

Nutritional Information:
Per serving: 314 calories, 11 g protein, 54 g carbohydrate, 6.5 g fat (1.3 g saturated fat), 46 mg cholesterol, 4.5 g fiber, 840 mg sodium. Calories from fat: 19%.

Sweet Potato Pancakes

Ingredients:

• 6 cups peeled and finely shredded sweet potatoes
• 1 cup finely shredded onions
• 1 teaspoon no-salt herb blend
• 1 2/3 cup unbleached flour
• 1/3 cup chopped fresh flat-leaf parsley
• 2 cups finely shredded zucchini
• 1/4 cup lemon juice
• 1 1/2 cups egg substitute
• 6 teaspoons canola oil, divided

Preparation:
1. In a large bowl, mix the sweet potatoes, zucchini, onions, lemon juice, herb blend, egg, flour, and parsley.
2. In a large no-stick frying pan or griddle over medium-high heat, warm 2 teaspoons of the oil. Drop a large tablespoon of the batter into the pan and spread it with a spatula to form a thin pancake. Add more batter to fill the pan without crowding the pancakes.
3. Cook for about 2 minutes per side, or until golden and crispy.
4. Remove from the pan and keep warm. Repeat, adding the remaining 4 teaspoons of oil as needed, until all the batter has been used.

Yield:
8 servings

Nutritional Information:
Per serving: Calories 294, Fat 4 g, Calories from Fat 12%, Cholesterol 0 mg, Fiber 6 g, Sodium 80 mg.