Chapter 1
Breakfast
potato, bacon and egg scramble
canadian bacon bagel sandwiches
skillet eggs with summer squash hash
whole-grain strawberry pancakes
buckwheat pancakes with butter-pecan syrup
chocolate crepes with banana-pecan topping
fruit-topped whole-grain waffles
whole-grain raspberry french toast
cinnamon french toast sticks with spicy cider syrup
glazed whole wheat cinnamon rolls
whole-grain mixed berry coffee cake
oatmeal–peanut butter breakfast cookies
tropical fruit ’n ginger oatmeal
caribbean steel-cut oats with fruit and yogurt
triple-berry oatmeal-flax muesli
arepas with perico-style eggs
260 Calories
Prep Time: 45 Minutes Start to Finish: 55 Minutes Makes: 4 servings
Arepas
1 cup whole-grain corn flour
½ cup frozen whole kernel corn, thawed
1⁄3 cup finely shredded sharp Cheddar cheese
1⁄4 teaspoon salt
1 cup fat-free (skim) milk
1 teaspoon canola oil
Perico-Style Eggs
3 eggs
1 tablespoon fat-free (skim) milk
1⁄4 teaspoon salt
1⁄4 teaspoon pepper
1⁄4 cup chopped green bell pepper
1⁄4 cup chopped tomato
2 medium green onions, chopped (2 tablespoons)
Fresh parsley sprigs, if desired
1. In medium bowl, mix flour, corn, cheese and 1⁄4 teaspoon salt. In microwavable measuring cup, heat 1 cup milk on High 1 minute 30 seconds or until hot but not boiling. Stir milk into corn mixture; let stand 10 minutes.
2. In 8-inch nonstick skillet, heat ½ teaspoon of the oil over medium-high heat. Stir batter. Pour 1⁄4 cup batter into skillet; spread to 4-inch round. Cook about 30 seconds or until light golden brown on bottom and edges are dry. Turn and cook about 30 seconds longer. Transfer to heatproof plate; cover to keep warm. Repeat with remaining batter and ½ teaspoon oil.
3. In medium bowl, beat eggs, 1 tablespoon milk, 1⁄4 teaspoon salt and the pepper; set aside. Heat same skillet over medium heat with any remaining oil. Add bell pepper; cook and stir 1 minute. Pour egg mixture over bell pepper. Cook until eggs are set but slightly moist, stirring occasionally from outside edge to center of pan. Stir in tomato and onions.
4. To serve, place 2 arepas on each of 4 plates. Serve with egg mixture. Garnish with parsley.
1 Serving: Calories 260 (Calories from Fat 90); Total Fat 10g (Saturated Fat 3.5g; Trans Fat 0g); Cholesterol 150mg; Sodium 430mg; Total Carbohydrate 32g (Dietary Fiber 3g); Protein 12g % Daily Value: Vitamin A 15%; Vitamin C 10%; Calcium 15%; Iron 8% Exchanges: 1½ Starch, ½ Other Carbohydrate, ½ Vegetable, ½ Very Lean Meat, ½ Lean Meat, 1½ Fat Carbohydrate Choices: 2
a little bit more
Sprinkle 1 tablespoon finely shredded sharp Cheddar cheese over each serving of hot eggs to add 30 calories.
bmt scrambled eggs
100 Calories
Prep Time: 25 Minutes Start to Finish: 25 Minutes Makes: 4 servings
½ cup sliced fresh mushrooms
4 medium green onions, thinly sliced (1⁄4 cup)
1 teaspoon canola oil
1 cup fat-free egg product
1⁄4 cup fat-free (skim) milk
1⁄8 teaspoon salt
1⁄8 teaspoon pepper
½ cup shredded reduced-fat Cheddar cheese (2 oz)
1 slice turkey bacon, crisply cooked, crumbled
8 grape or cherry tomatoes, cut in half
1. Spray 12-inch skillet with cooking spray; heat over medium heat. Add mushrooms and onions; cook 5 to 7 minutes, stirring occasionally, until tender. Stir in oil.
2. In medium bowl, beat egg product, milk, salt and pepper with whisk. Pour into skillet. Cook, without stirring, until mixture begins to set on bottom and around edge. Gently lift cooked portions with spatula so that thin, uncooked portion can flow to bottom.
3. Sprinkle with cheese and bacon. Cook 2 to 3 minutes longer or until egg mixture is cooked through but still glossy and moist (do not overcook). Remove from heat immediately. Top with tomatoes.
1 Serving: Calories 100 (Calories from Fat 50); Total Fat 5g (Saturated Fat 2.5g; Trans Fat 0g); Cholesterol 15mg; Sodium 390mg; Total Carbohydrate 3g (Dietary Fiber 1g); Protein 11g % Daily Value: Vitamin A 20%; Vitamin C 2%; Calcium 15%; Iron 8% Exchanges: ½ Vegetable, 1 Very Lean Meat, ½ Lean Meat, ½ Fat Carbohydrate Choices: 0
a little bit more
Serve half of a toasted whole wheat English muffin with 1 teaspoon fruit preserves for about 90 extra calories per serving.
potato, bacon and egg scramble
180 Calories
Prep Time: 20 Minutes Start to Finish: 20 Minutes Makes: 5 servings
11⁄4 lb small red potatoes (8 or 9), cubed
1½ cups fat-free egg product or 6 eggs, beaten
1⁄3 cup fat-free (skim) milk
1⁄4 teaspoon salt
1⁄8 teaspoon pepper
1 tablespoon olive or canola oil
4 medium green onions, sliced (1⁄4 cup)
3 slices bacon, crisply cooked, crumbled
1. In 2-quart saucepan, heat 1 inch water to boiling. Add potatoes. Cover; return to boiling. Reduce heat to medium-low. Cover; cook 6 to 8 minutes or until potatoes are tender. Drain. In medium bowl, beat egg product, milk, salt and pepper with whisk until well mixed; set aside.
2. In 10-inch skillet, heat oil over medium-high heat. Cook potatoes in oil 3 to 5 minutes, turning occasionally, until light brown. Stir in onions. Cook and stir 1 minute.
3. Pour egg mixture into skillet. As mixture begins to set at bottom and side, gently lift cooked portions with spatula so that thin, uncooked portion can flow to bottom. Avoid constant stirring. Cook 3 to 4 minutes or until eggs are thickened throughout but still moist. Sprinkle with bacon.
1 Serving: Calories 180 (Calories from Fat 45); Total Fat 5g (Saturated Fat 1g; Trans Fat 0g); Cholesterol 5mg; Sodium 380mg; Total Carbohydrate 23g (Dietary Fiber 3g); Protein 11g % Daily Value: Vitamin A 20%; Vitamin C 10%; Calcium 8%; Iron 20% Exchanges: 1 Starch, 1 Vegetable, ½ Very Lean Meat, ½ High-Fat Meat Carbohydrate Choices: 1½
asiago-vegetable strata
160 Calories
Prep Time: 30 Minutes Start to Finish: 5 Hours 25 Minutes Makes: 12 servings
1 large onion, chopped (1 cup)
2 cups sliced fresh mushrooms (from 8-oz package)
2 cups small fresh broccoli florets
4 plum (Roma) tomatoes, chopped (2 cups)
6 cups cubes (1 inch) 12-grain bread (7 slices)
6 eggs
1½ cups fat-free (skim) milk
3⁄4 teaspoon dried oregano leaves
1⁄4 teaspoon salt
1⁄4 teaspoon black pepper
1⁄4 teaspoon ground red pepper (cayenne)
1 cup shredded Asiago cheese (4 oz)
1. Spray 12-inch skillet with cooking spray; heat over medium-high heat. Add onion, mushrooms and broccoli; cook 5 to 6 minutes, stirring frequently, until crisp-tender. Stir in tomatoes. Remove from heat.
2. Spray 13x9-inch (3-quart) glass baking dish with cooking spray. Arrange bread cubes in baking dish. Spoon vegetable mixture over bread cubes. In medium bowl, beat eggs, milk, oregano, salt, black pepper and red pepper with whisk. Pour egg mixture over vegetables. Sprinkle with cheese. Cover; refrigerate 4 hours or overnight.
3. Heat oven to 350°F. Uncover baking dish. Bake 45 to 50 minutes or until set in center (some moisture will appear in center and will dry upon standing). Let stand 5 minutes before cutting.
1 Serving: Calories 160 (Calories from Fat 60); Total Fat 7g (Saturated Fat 3.5g; Trans Fat 0g); Cholesterol 105mg; Sodium 300mg; Total Carbohydrate 14g (Dietary Fiber 2g); Protein 10g % Daily Value: Vitamin A 10%; Vitamin C 15%; Calcium 15%; Iron 6% Exchanges: ½ Starch, 1 Vegetable, 1 Medium-Fat Meat, ½ Fat Carbohydrate Choices: 1
a little bit more
Add 1 cup chopped turkey pepperoni (about 3 ounces) with the cooked veggies for an additional 210 calories per serving.
chicken fajita strata
210 Calories
Prep Time: 30 Minutes Start to Finish: 4 Hours 30 Minutes Makes: 12 servings
2 tablespoons canola oil
2 teaspoons chili powder
1 teaspoon ground cumin
½ teaspoon salt
1 clove garlic, finely chopped
1 lb boneless skinless chicken breasts, cut into thin strips
1 medium onion, cut into thin wedges
1 medium green bell pepper, cut into strips
1 to 2 medium jalapeño chiles, seeded, finely chopped
12 soft yellow corn tortillas (6 inch; 10 oz), cut into 1-inch strips
½ cup shredded reduced-fat Cheddar cheese (2 oz)
1 cup reduced-fat sour cream
3 tablespoons chopped fresh cilantro
1⁄4 teaspoon ground red pepper (cayenne)
1 carton (8 oz) fat-free egg product (1 cup)
3⁄4 cup fat-free (skim) milk
1 can (103⁄4 oz) condensed 98% fat-free cream of chicken soup with 45% less sodium
1 medium tomato, chopped
1. In small bowl, stir together oil, chili powder, cumin, salt and garlic. Place chicken in resealable food-storage plastic bag; add chili powder mixture. Seal bag and shake to coat chicken with spices. Refrigerate 30 minutes.
2. Heat 10-inch nonstick skillet over medium-high heat. Add chicken mixture; cook 5 to 7 minutes, stirring frequently, until chicken is no longer pink in center. Transfer from skillet to plate. In same skillet, cook onion, bell pepper and chiles over medium-high heat 5 to 7 minutes, stirring frequently, until crisp-tender.
3. Spray 13x9-inch (3-quart) glass baking dish with cooking spray. Arrange half of the tortilla strips in baking dish. Top with chicken, half of the vegetable mixture and 1⁄4 cup of the cheese. Repeat layers with remaining tortilla strips, vegetables and 1⁄4 cup cheese. In medium bowl, stir sour cream, 2 tablespoons of the cilantro, the red pepper, egg product, milk and soup with whisk. Pour over chicken mixture. Cover; refrigerate 2 hours or overnight.
4. Heat oven to 350°F. Uncover baking dish. Bake 48 to 52 minutes or until egg mixture is set. Sprinkle with tomato and remaining 1 tablespoon cilantro. Let stand 5 minutes before serving.
1 Serving: Calories 210 (Calories from Fat 80); Total Fat 9g (Saturated Fat 3g; Trans Fat 0g); Cholesterol 35mg; Sodium 380mg; Total Carbohydrate 17g (Dietary Fiber 2g); Protein 15g % Daily Value: Vitamin A 20%; Vitamin C 10%; Calcium 10%; Iron 8% Exchanges: 1 Starch, ½ Vegetable, 1½ Very Lean Meat, 1½ Fat Carbohydrate Choices: 1
a little bit more
Top each serving with 2 tablespoons refrigerated salsa for an additional 10 calories.
canadian bacon bagel sandwiches
230 Calories
Prep Time: 10 Minutes Start to Finish: 10 Minutes Makes: 2 sandwiches
4 teaspoons spicy brown or country-style Dijon mustard
2 everything-flavored thin bagels
2 slices (1 oz each) Canadian bacon (from 6-oz package)
2 large slices tomato
½ cup loosely packed fresh spinach leaves
2 thin slices (2⁄3 oz each) reduced-fat Swiss cheese
1. Heat contact grill or panini maker for 5 minutes. Spread 1 teaspoon mustard on cut sides of each bagel. On bagel bottoms, place 1 slice Canadian bacon, 1 slice tomato, 1⁄4 cup spinach and 1 slice cheese. Cover with bagel tops.
2. Place sandwiches on grill. Close grill, pressing down lightly; cook 2 to 3 minutes or until sandwiches are hot and cheese is melted. Serve immediately.
1 Sandwich: Calories 230 (Calories from Fat 60); Total Fat 7g (Saturated Fat 3.5g; Trans Fat 0g); Cholesterol 25mg; Sodium 920mg; Total Carbohydrate 26g (Dietary Fiber 6g); Protein 16g % Daily Value: Vitamin A 25%; Vitamin C 6%; Calcium 20%; Iron 10% Exchanges: 1½ Starch, ½ Vegetable, 1½ Lean Meat, ½ Fat Carbohydrate Choices: 2
a little bit more
Extra-hungry? Use 2 slices of Canadian bacon per sandwich for an additional 140 calories.
breakfast panini
300 Calories
Prep Time: 10 Minutes Start to Finish: 10 Minutes Makes: 2 panini
2 eggs
½ teaspoon salt-free seasoning blend
2 tablespoons chopped fresh chives
2 whole wheat thin bagels
2 slices tomato
2 thin slices onion
4 very thin slices reduced-sodium cooked ham (from deli)
2 thin slices reduced-fat Cheddar cheese
1. Spray 8-inch skillet with cooking spray; heat over medium heat. In medium bowl, beat eggs, seasoning blend and chives with whisk until well mixed. Pour into skillet. As eggs begin to set at bottom and side, gently lift cooked portions with spatula so that thin, uncooked portion can flow to bottom. Avoid constant stirring. Cook 3 to 4 minutes or until eggs are thickened throughout but still moist and creamy; remove from heat.
2. Heat contact grill or panini maker for 5 minutes. For each panini, divide cooked eggs evenly between bagel bottoms. Top each with 1 tomato slice, 1 onion slice, 2 ham slices and 1 cheese slice. Cover with bagel tops.
3. Place sandwiches on grill. Close grill, pressing down lightly; cook 2 to 3 minutes or until hot and cheese is melted. Serve immediately.
1 Panini: Calories 300 (Calories from Fat 100); Total Fat 11g (Saturated Fat 4.5g; Trans Fat 0g); Cholesterol 205mg; Sodium 490mg; Total Carbohydrate 32g (Dietary Fiber 3g); Protein 18g % Daily Value: Vitamin A 15%; Vitamin C 4%; Calcium 15%; Iron 15% Exchanges: 1½ Starch, ½ Other Carbohydrate, 1 Very Lean Meat, 1 Lean Meat, 1½ Fat Carbohydrate Choices: 2
a little bit more
Spread each cut side of bagels with 1½ teaspoons reduced-fat mayonnaise and 1 teaspoon Dijon mustard for an additional 25 calories panini.
veggie-stuffed omelet
150 Calories
Prep Time: 15 Minutes Start to Finish: 15 Minutes Makes: 1 serving
1 teaspoon olive or canola oil
2 tablespoons chopped red bell pepper
1 tablespoon chopped onion
1⁄4 cup sliced fresh mushrooms
1 cup loosely packed fresh baby spinach leaves
½ cup fat-free egg product or 2 eggs, beaten
1 tablespoon water
Dash salt
Dash pepper
1 tablespoon shredded reduced-fat Cheddar cheese
1. In nonstick omelet pan or 8-inch skillet, heat oil over medium-high heat. Cook bell pepper, onion and mushrooms in oil 2 minutes, stirring frequently, until onion is tender. Stir in spinach; cook and stir just until spinach wilts. Transfer vegetables from skillet to small bowl; cover to keep warm.
2. In medium bowl, beat egg product, water, salt and pepper with whisk until well mixed. Reheat same skillet over medium-high heat. Quickly pour egg mixture into pan. While sliding pan back and forth rapidly over heat, quickly stir with spatula to spread eggs continuously over bottom of pan as they thicken. Let stand over heat a few seconds to lightly brown bottom of omelet. Do not overcook; omelet will continue to cook after folding.
3. Spoon vegetable mixture over half of omelet; sprinkle with cheese. With spatula, loosen edge of omelet and fold other half over vegetables. Gently slide out of pan onto plate. Serve immediately.
1 Serving: Calories 150 (Calories from Fat 60); Total Fat 6g (Saturated Fat 1.5g; Trans Fat 0g); Cholesterol 0mg; Sodium 460mg; Total Carbohydrate 6g (Dietary Fiber 2g); Protein 16g % Daily Value: Vitamin A 100%; Vitamin C 30%; Calcium 10%; Iron 20% Exchanges: 1½ Vegetable, 2 Very Lean Meat, 1 Fat Carbohydrate Choices: ½
a little bit more
A slice of toasted whole wheat bread spread with 2 teaspoons almond butter makes a great partner for this omelet, adding 140 calories.
savory italian frittata
140 Calories
Prep Time: 25 Minutes Start to Finish: 25 Minutes Makes: 6 servings
8 eggs
1 tablespoon chopped fresh or 1 teaspoon dried basil leaves
1 tablespoon chopped fresh or 1 teaspoon dried sage leaves
1 tablespoon chopped fresh mint leaves or 1 teaspoon mint flakes
1 tablespoon freshly grated Parmesan cheese
½ teaspoon salt
1⁄8 teaspoon pepper
1⁄4 cup diced lean turkey ham, prosciutto or cooked ham (2 oz)
1 tablespoon butter or margarine
1 small onion, finely chopped (1⁄4 cup)
1. In medium bowl, beat eggs, herbs, cheese, salt and pepper with whisk until well mixed. Stir in turkey ham.
2. In 10-inch nonstick skillet, melt butter over medium-high heat. Cook onion in butter 4 to 5 minutes, stirring frequently, until crisp-tender; reduce heat to medium-low.
3. Pour egg mixture into skillet. Cover; cook 9 to 11 minutes or until eggs are set around edge and light brown on bottom. Cut into wedges.
1 Serving: Calories 140 (Calories from Fat 90); Total Fat 10g (Saturated Fat 3.5g; Trans Fat 0g); Cholesterol 260mg; Sodium 420mg; Total Carbohydrate 2g (Dietary Fiber 0g); Protein 10g % Daily Value: Vitamin A 10%; Vitamin C 0%; Calcium 6%; Iron 6% Exchanges: 1½ Very Lean Meat, 2 Fat Carbohydrate Choices: 0
a little bit less
Save 55 calories per serving by substituting 2 cups fat-free egg product for the eggs.
skillet eggs with summer squash hash
260 Calories
Prep Time: 35 Minutes Start to Finish: 1 Hour 15 Minutes Makes: 4 servings
2 medium zucchini (1 lb)
2 medium yellow summer squash (1 lb)
1 teaspoon salt
1 tablespoon olive oil
1⁄4 cup chopped red onion
1 small tomato, chopped (½ cup)
½ cup diced cooked 95% fat-free ham
1 tablespoon chopped fresh dill weed
1 teaspoon grated lemon peel
4 eggs
1⁄8 teaspoon pepper
1. Shred the zucchini and yellow squash and place in large colander. Stir in salt; let stand in sink 30 minutes to drain. Rinse gently to remove excess salt; squeeze squash mixture to remove as much liquid as possible. Set aside.
2. In 12-inch nonstick skillet, heat oil over medium-high heat. Cook onion in oil 2 minutes, stirring frequently. Stir in squash mixture. Cook 8 minutes, stirring occasionally, until vegetables are crisp-tender. Add tomato, ham, dill and lemon peel. Cook and stir 1 minute longer. Reduce heat to medium.
3. Spread squash mixture evenly in skillet. Make 4 (2½-inch-wide) indentations in mixture with back of spoon. Break eggs, one at a time, into custard cup or saucer; pour into indentations. Sprinkle eggs with pepper. Cover; cook 8 to 10 minutes or until whites and yolks are firm, not runny.
1 Serving: Calories 260 (Calories from Fat 120); Total Fat 13g (Saturated Fat 3.5g; Trans Fat 0g); Cholesterol 225mg; Sodium 1550mg; Total Carbohydrate 10g (Dietary Fiber 2g); Protein 24g % Daily Value: Vitamin A 15%; Vitamin C 30%; Calcium 6%; Iron 15% Exchanges: 2 Vegetable, 2 Very Lean Meat, 1 Medium-Fat Meat, 1½ Fat Carbohydrate Choices: ½
a little bit more
Add 1 cup finely chopped red bell pepper with the zucchini and squash—for a dish that’s rich in vitamin C, beta-carotene and another 10 calories per serving.
mexican breakfast pizzas
200 Calories
Prep Time: 15 Minutes Start to Finish: 25 Minutes Makes: 4 servings
1⁄4 lb bulk turkey breakfast sausage
2 whole-grain lower-carb lavash flatbreads or tortillas (10 inch)
1⁄4 cup chunky-style salsa
½ cup black beans with cumin and chili spices (from 15-oz can)
1 small tomato, chopped (½ cup)
½ cup frozen whole kernel corn, thawed
1⁄4 cup shredded reduced-fat Cheddar cheese (1 oz)
1 tablespoon chopped fresh cilantro
2 teaspoons crumbed cotija (white Mexican) cheese
1. Heat oven to 425°F. In 8-inch skillet, cook sausage over medium heat 4 to 5 minutes, stirring occasionally, until thoroughly cooked; drain.
2. On 1 large cookie sheet, place flatbreads. Spread each with 2 tablespoons salsa. Top each with half of the sausage, beans, tomatoes, corn and Cheddar cheese.
3. Bake about 8 minutes or until cheese is melted. Sprinkle with cilantro and cotija cheese; cut into wedges. Serve immediately.
1 Serving: Calories 200 (Calories from Fat 70); Total Fat 8g (Saturated Fat 2g; Trans Fat 0g); Cholesterol 25mg; Sodium 710mg; Total Carbohydrate 19g (Dietary Fiber 6g); Protein 14g % Daily Value: Vitamin A 15%; Vitamin C 4%; Calcium 8%; Iron 10% Exchanges: 1 Starch, ½ Other Carbohydrate, 1 Very Lean Meat, ½ Lean Meat, 1 Fat Carbohydrate Choices: 1
a little bit more
A dollop of reduced-fat sour cream (about 2 teaspoons) per slice of pizza might seem decadent but only adds 15 calories.
whole-grain strawberry pancakes
270 Calories
Prep Time: 30 Minutes Start to Finish: 30 Minutes Makes: 7 servings
1½ cups whole wheat flour
3 tablespoons sugar
1 teaspoon baking powder
½ teaspoon baking soda
½ teaspoon salt
3 eggs or 3⁄4 cup fat-free egg product
1 container (6 oz) vanilla thick and creamy low-fat yogurt
3⁄4 cup water
3 tablespoons canola oil
13⁄4 cups sliced fresh strawberries
1 container (6 oz) strawberry thick and creamy low-fat yogurt
1. In large bowl, mix flour, sugar, baking powder, baking soda and salt; set aside. In medium bowl, beat eggs, vanilla yogurt, water and oil with whisk until well blended. Pour egg mixture all at once into flour mixture; stir until moistened.
2. Heat griddle or skillet over medium-high heat (375°F). Grease with canola oil if necessary (or spray with cooking spray before heating). For each pancake, pour slightly less than 1⁄4 cup batter onto hot griddle. Cook until puffed and dry around edges and bubbles form on top. Turn and cook other sides until golden brown.
3. Top each serving (2 pancakes) with 1⁄4 cup strawberries and about 1 heaping tablespoon strawberry yogurt.
1 Serving: Calories 270 (Calories from Fat 90); Total Fat 10g (Saturated Fat 2g; Trans Fat 0g); Cholesterol 85mg; Sodium 380mg; Total Carbohydrate 37g (Dietary Fiber 4g); Protein 7g % Daily Value: Vitamin A 6%; Vitamin C 20%; Calcium 15%; Iron 8% Exchanges: 1½ Starch, 1 Other Carbohydrate, ½ Medium-Fat Meat, 1½ Fat Carbohydrate Choices: 2½
a little bit more
Have a craving for chocolate? Drizzle pancakes with 2 tablespoons fat-free chocolate syrup before topping with strawberries and yogurt for an extra 100 calories per serving.
apple griddle cakes
220 Calories
Prep Time: 40 Minutes Start to Finish: 40 Minutes Makes: 4 servings
1 cooking apple (such as Jonathan or Granny Smith), finely chopped (about 3⁄4 cup)
1 teaspoon fresh lemon juice
3⁄4 cup whole wheat flour
1 tablespoon sugar
1 teaspoon baking powder
1⁄4 teaspoon apple pie spice or ground cinnamon
1⁄8 teaspoon salt
3⁄4 cup fat-free (skim) milk
1 egg white
2 tablespoons canola oil
1 cup unsweetened applesauce
1⁄8 teaspoon apple pie spice or ground cinnamon
Additional apple pie spice or ground cinnamon, if desired
Fresh fruit, if desired
1. In small bowl, toss apple and lemon juice; set aside. In medium bowl, mix whole wheat flour, sugar, baking powder, 1⁄4 teaspoon apple pie spice and the salt.
2. In another small bowl, beat milk, egg white and oil with whisk. Add milk mixture all at once to flour mixture; stir just until moistened (batter should be lumpy). Gently fold in apple mixture.
3. Spray griddle or skillet with cooking spray; heat over medium-high heat (375°F). For each pancake, pour slightly less than 1⁄4 cup batter onto hot griddle; spread batter into 3- to 4-inch round. Cook until edges are slightly dry and bubbles form on top. Turn and cook other sides until golden brown.
4. Meanwhile, in small bowl, mix applesauce and 1⁄8 teaspoon apple pie spice. Top each serving (2 pancakes) with 1⁄4 cup applesauce. Sprinkle with additional apple pie spice and serve with fruit.
1 Serving: Calories 220 (Calories from Fat 70); Total Fat 8g (Saturated Fat 0.5g; Trans Fat 0g); Cholesterol 0mg; Sodium 230mg; Total Carbohydrate 32g (Dietary Fiber 4g); Protein 5g % Daily Value: Vitamin A 2%; Vitamin C 0%; Calcium 15%; Iron 6% Exchanges: 1 Starch, 1 Other Carbohydrate, ½ Very Lean Meat, 1½ Fat Carbohydrate Choices: 2
a little bit more
Stir in 4 slices crumbled crisply cooked turkey bacon with the apple mixture and add only 35 calories per serving.
buckwheat pancakes with butter-pecan syrup
320 Calories
Prep Time: 25 Minutes Start to Finish: 25 Minutes Makes: 5 servings
Syrup
1 tablespoon butter or margarine
3 tablespoons chopped pecans
½ cup maple-flavored syrup
Pancakes
1 egg
½ cup buckwheat flour
½ cup whole wheat flour
1 cup fat-free (skim) milk
1 tablespoon sugar
2 tablespoons canola oil
3 teaspoons baking powder
1⁄4 teaspoon salt
Whole bran or wheat germ, if desired
1. In 1-quart saucepan, melt butter over medium heat. Cook pecans in butter, stirring frequently, until browned. Stir in syrup; heat until hot. Remove from heat; keep warm.
2. In medium bowl, beat egg with whisk until fluffy. Beat in remaining pancake ingredients except bran just until smooth.
3. Heat griddle or skillet over medium-high heat (375°F). Grease with canola oil if necessary (or spray with cooking spray before heating). For each pancake, pour about 3 tablespoons batter onto hot griddle. Cook until puffed and dry around edges and bubbles form on top. Sprinkle each pancake with 1 teaspoon bran. Turn and cook other sides until golden brown.
4. Top each serving (2 pancakes) with about 2 tablespoons syrup.
1 Serving: Calories 320 (Calories from Fat 110); Total Fat 12g (Saturated Fat 2.5g; Trans Fat 0g); Cholesterol 45mg; Sodium 480mg; Total Carbohydrate 45g (Dietary Fiber 3g); Protein 6g % Daily Value: Vitamin A 4%; Vitamin C 0%; Calcium 25%; Iron 8% Exchanges: 2½ Starch, ½ Other Carbohydrate, 2 Fat Carbohydrate Choices: 3
a little bit more
Kick-start your day with some fruit by slicing ½ medium banana over each serving of pancakes before topping with syrup for 55 additional calories.
chocolate crepes with banana-pecan topping
170 Calories
Prep Time: 35 Minutes Start to Finish: 35 Minutes Makes: 8 servings
1⁄3 cup whole wheat flour
2 tablespoons packed brown sugar
2 tablespoons unsweetened baking cocoa
1⁄8 teaspoon salt
2⁄3 cup fat-free (skim) milk
1⁄4 cup fat-free egg product
1 teaspoon canola oil
½ teaspoon vanilla
4 medium bananas
1⁄4 cup fat-free caramel topping
1⁄4 teaspoon rum extract
1⁄4 cup coarsely chopped pecans, toasted*
1. In medium bowl, mix flour, brown sugar, cocoa and salt. Add milk, egg product, oil and vanilla; stir with whisk until combined.
2. Lightly oil 7- to 8-inch crepe pan or nonstick skillet; heat over medium heat. For each crepe, pour about 2 tablespoons batter into pan. Immediately rotate pan until thin film covers bottom. Cook 30 to 45 seconds or until top is set and dry. Invert pan to remove crepe. Stack crepes between waxed paper; cover to keep warm. Repeat with remaining batter, oiling pan occasionally.
3. Cut bananas in half lengthwise, then crosswise. Lightly oil nonstick grill pan or large nonstick skillet; heat over medium heat. Add bananas; cook 3 to 4 minutes, turning once, until browned and softened.
4. Meanwhile, in 1-quart saucepan, heat caramel topping over low heat until hot. Remove from heat; stir in rum extract.
5. On each of 8 plates, place 1 crepe (folding as desired). Top evenly with banana pieces, caramel sauce and pecans.
*To toast nuts, cook in an ungreased skillet over medium heat for 5 to 7 minutes, stirring frequently, until nuts begin to brown, then stirring constantly until nuts are light brown.
1 Serving: Calories 170 (Calories from Fat 30); Total Fat 3.5g (Saturated Fat 0g; Trans Fat 0g); Cholesterol 0mg; Sodium 95mg; Total Carbohydrate 30g (Dietary Fiber 3g); Protein 3g % Daily Value: Vitamin A 4%; Vitamin C 4%; Calcium 4%; Iron 4% Exchanges: 1 Starch, ½ Fruit, ½ Other Carbohydrate, ½ Fat Carbohydrate Choices: 2
a little bit more
Top each serving with a tablespoon of miniature semisweet chocolate chips for an added 50 calories.
fruit-topped whole-grain waffles
340 Calories
Prep Time: 20 Minutes Start to Finish: 20 Minutes Makes: 4 servings
Topping
1 cup fresh or frozen (thawed) blueberries
1 cup sliced fresh strawberries
1⁄4 cup real maple syrup
Waffles
½ cup all-purpose flour
½ cup whole wheat flour
1⁄4 cup quick-cooking oats
2 teaspoons sugar
1 teaspoon baking powder
½ teaspoon baking soda
11⁄4 cups buttermilk
1⁄4 cup fat-free egg product
2 tablespoons canola or soybean oil
1. In medium bowl, stir together topping ingredients; set aside.
2. Heat waffle maker. (Waffle makers without a nonstick coating may need to be brushed with vegetable oil or sprayed with cooking spray before batter for each waffle is added.) In large bowl, mix flours, oats, sugar, baking powder and baking soda. Add buttermilk, egg product and oil; beat with whisk until well blended.
3. Pour about ½ cup batter onto hot waffle maker. (Check manufacturer’s directions for recommended amount of batter.) Close lid of waffle maker. Bake about 3 minutes or until steaming stops and waffle is golden brown. Repeat with remaining batter.
4. Top each serving (2 waffles) with ½ cup fruit topping.
1 Serving: Calories 340 (Calories from Fat 90); Total Fat 9g (Saturated Fat 1.5g; Trans Fat 0g); Cholesterol 5mg; Sodium 540mg; Total Carbohydrate 55g (Dietary Fiber 4g); Protein 9g % Daily Value: Vitamin A 6%; Vitamin C 25%; Calcium 20%; Iron 10% Exchanges: 3 Starch, ½ Fruit, 1½ Fat Carbohydrate Choices: 3½
a little bit more
Can’t go without syrup? Drizzling the waffles with 2 tablespoons reduced-calorie maple-flavored syrup adds 60 calories per serving.
whole-grain raspberry french toast
310 Calories
Prep Time: 20 Minutes Start to Finish: 20 Minutes Makes: 2 servings
Topping
3 tablespoons raspberry fruit spread
1 cup frozen raspberries
1 tablespoon finely chopped crystallized ginger or 1⁄4 teaspoon ground ginger
French Toast
½ cup fat-free egg product or 2 eggs, beaten
1⁄4 cup fat-free (skim) milk
2 teaspoons sugar
1 teaspoon vanilla
1⁄4 teaspoon ground cinnamon
3 slices white whole-grain bread, cut diagonally in half
1. In 1-quart saucepan, heat fruit spread and raspberries over low heat, stirring occasionally, until warm. Remove from heat. Stir in ginger; set aside.
2. In shallow bowl, beat egg product, milk, sugar, vanilla and cinnamon with whisk until blended.
3. Spray griddle or skillet with cooking spray; heat over medium-high heat (375°F). Dip each slice of bread into egg mixture, turning to coat both sides; let stand in egg mixture to soak 30 to 60 seconds. Place bread on hot griddle; cook 4 to 6 minutes, turning once, until golden brown on both sides.
4. Serve French toast with topping.
1 Serving: Calories 310 (Calories from Fat 20); Total Fat 2.5g (Saturated Fat 0g; Trans Fat 0g); Cholesterol 0mg; Sodium 330mg; Total Carbohydrate 57g (Dietary Fiber 11g); Protein 14g % Daily Value: Vitamin A 15%; Vitamin C 30%; Calcium 15%; Iron 15% Exchanges: 1½ Starch, ½ Fruit, 2 Other Carbohydrate, 1½ Very Lean Meat Carbohydrate Choices: 4
berry french toast stratas
190 Calories
Prep Time: 20 Minutes Start to Finish: 50 Minutes Makes: 6 servings
3 cups mixed fresh berries (such as blueberries, raspberries or cut-up strawberries)
1 tablespoon granulated sugar
4 cups cubes (3⁄4 inch) whole wheat bread (about 5 slices)
1½ cups fat-free egg product or 6 eggs, beaten
½ cup fat-free (skim) milk
½ cup fat-free half-and-half
2 tablespoons honey
1½ teaspoons vanilla
1 teaspoon ground cinnamon
1⁄4 teaspoon ground nutmeg
½ teaspoon powdered sugar, if desired
1. Heat oven to 350°F. Generously spray 12 regular-size muffin cups with cooking spray. In medium bowl, mix fruit and granulated sugar; set aside.
2. Divide bread cubes evenly among muffin cups. In large bowl, beat remaining ingredients except powdered sugar with whisk until well mixed. Pour egg mixture over bread cubes, pushing down lightly with spoon to soak bread cubes. (If all egg mixture doesn’t fit into cups, let cups stand up to 10 minutes, gradually adding remaining egg mixture as bread cubes soak it up.)
3. Bake 20 to 25 minutes or until centers are set. Cool 5 minutes; remove from muffin cups. Place 2 stratas on each of 6 plates. Top each serving with ½ cup fruit mixture; sprinkle evenly with powdered sugar.
1 Serving: Calories 190 (Calories from Fat 15); Total Fat 1.5g (Saturated Fat 0g; Trans Fat 0g); Cholesterol 0mg; Sodium 280mg; Total Carbohydrate 31g (Dietary Fiber 5g); Protein 11g % Daily Value: Vitamin A 15%; Vitamin C 20%; Calcium 10%; Iron 10% Exchanges: 1 Starch, ½ Fruit, ½ Other Carbohydrate, 1 Very Lean Meat Carbohydrate Choices: 2
cinnamon french toast sticks with spicy cider syrup
280 Calories
Prep Time: 20 Minutes Start to Finish: 20 Minutes Makes: 10 servings
Syrup
1 cup sugar
3 tablespoons all-purpose flour
1⁄4 teaspoon ground cinnamon
1⁄4 teaspoon ground nutmeg
2 cups apple cider
2 tablespoons fresh lemon juice
1⁄4 cup butter or margarine, cut into 8 pieces
French Toast
½ cup all-purpose flour
11⁄4 cups milk
2 teaspoons ground cinnamon
1 teaspoon vanilla
2 eggs
10 slices firm-textured whole-grain sandwich bread, cut into thirds
1. In 2-quart saucepan, mix sugar, 3 tablespoons flour, 1⁄4 teaspoon cinnamon and the nutmeg. Stir in cider and lemon juice. Cook over medium heat, stirring constantly, until mixture thickens and boils. Boil and stir 1 minute; remove from heat. Stir in butter; cover to keep warm.
2. In small bowl, beat ½ cup flour, the milk, 2 teaspoons cinnamon, the vanilla and eggs with whisk until smooth.
3. Heat griddle or skillet over medium-high heat (375°F). Grease griddle with oil if necessary (or spray with cooking spray before heating). Dip sticks of bread into batter; drain excess batter back into bowl. Place bread on hot griddle; cook about 4 minutes on each side or until golden brown.
4. Serve French toast sticks with warm syrup.
1 Serving: Calories 280 (Calories from Fat 70); Total Fat 7g (Saturated Fat 4g; Trans Fat 0g); Cholesterol 50mg; Sodium 200mg; Total Carbohydrate 46g (Dietary Fiber 2g); Protein 7g % Daily Value: Vitamin A 6%; Vitamin C 0%; Calcium 8%; Iron 8% Exchanges: 2½ Starch, ½ Other Carbohydrate, 1 Fat Carbohydrate Choices: 3
a little bit more
Serve with ½ cup of fresh orange segments for only 40 extra calories and a boost of vitamin C.
bran muffins
160 Calories
Prep Time: 15 Minutes Start to Finish: 50 Minutes Makes: 12 muffins
11⁄4 cups Fiber One® cereal or 2 cups bran cereal flakes
11⁄3 cups milk
½ cup raisins, dried cherries or dried cranberries, if desired
½ teaspoon vanilla
1⁄4 cup canola oil
1 egg
11⁄4 cups all-purpose or whole wheat flour
½ cup packed brown sugar
3 teaspoons baking powder
1⁄4 teaspoon salt
1⁄4 teaspoon ground cinnamon, if desired
1. Heat oven to 400°F. Grease bottoms only of 12 regular-size muffin cups with shortening or cooking spray, or place paper baking cup in each muffin cup.
2. Place cereal in resealable plastic food-storage bag; seal bag and crush with rolling pin or meat mallet (or crush in food processor). In medium bowl, stir crushed cereal, milk, raisins and vanilla until well blended. Let stand about 5 minutes or until cereal has softened. Beat in oil and egg with fork.
3. In another medium bowl, stir remaining ingredients until well blended; stir into cereal mixture just until moistened. Divide batter evenly among muffin cups.
4. Bake 18 to 25 minutes or until toothpick inserted in center comes out clean. If baked in greased pan, cool 5 minutes in pan, then remove from pan to cooling rack; if baked in paper baking cups, immediately remove from pan to cooling rack. Serve warm, if desired.
1 Muffin: Calories 160 (Calories from Fat 50); Total Fat 5g (Saturated Fat 0.5g; Trans Fat 0g); Cholesterol 15mg; Sodium 210mg; Total Carbohydrate 26g (Dietary Fiber 3g); Protein 3g % Daily Value: Vitamin A 0%; Vitamin C 0%; Calcium 15%; Iron 10% Exchanges: 1 Starch, ½ Other Carbohydrate, 1 Fat Carbohydrate Choices: 2
a little bit more
Serve these muffins warm with an orange and honey butter: Mix ½ cup softened butter, 6 tablespoons orange marmalade and 2 tablespoons honey. A 1-tablespoon serving is 100 calories.
upside-down date-bran muffins
230 Calories
Prep Time: 20 Minutes Start to Finish: 40 Minutes Makes: 12 muffins
Muffins
1 cup Fiber One cereal
1 cup buttermilk
1⁄4 cup canola oil
1 teaspoon vanilla
1 egg
11⁄4 cups whole wheat flour
3⁄4 cup chopped dates
½ cup packed brown sugar
1 teaspoon baking soda
1⁄4 teaspoon salt
Topping
3 tablespoons packed brown sugar
2 tablespoons butter or margarine, melted
1 tablespoon light corn syrup
1. Heat oven to 400°F. Grease bottoms and sides of 12 regular-size muffin cups with shortening or cooking spray. Do not use paper baking cups.
2. In blender or food processor, place cereal, buttermilk, oil, vanilla and egg. Cover; let stand 10 minutes. Meanwhile, in small bowl, stir topping ingredients until well mixed. Place 1 teaspoon topping in bottom of each muffin cup.
3. Blend cereal mixture in blender on medium speed until smooth; set aside. In medium bowl, stir flour, dates, ½ cup brown sugar, the baking soda and salt until well mixed. Pour cereal mixture over flour mixture; stir just until moistened (batter will be thick). Divide batter evenly among muffin cups.
4. Bake 14 to 18 minutes or until toothpick inserted in center comes out clean. Immediately place cookie sheet upside down on muffin pan; turn cookie sheet and pan over to remove muffins. Serve warm, if desired.
1 Muffin: Calories 230 (Calories from Fat 70); Total Fat 8g (Saturated Fat 2g; Trans Fat 0g); Cholesterol 20mg; Sodium 220mg; Total Carbohydrate 35g (Dietary Fiber 4g); Protein 3g % Daily Value: Vitamin A 0%; Vitamin C 0%; Calcium 6%; Iron 8% Exchanges: 1 Starch, 1½ Other Carbohydrate, 1½ Fat Carbohydrate Choices: 2
blueberry-orange muffins
150 Calories
Prep Time: 20 Minutes Start to Finish: 45 Minutes Makes: 12 muffins
3⁄4 cup buckwheat flour
2⁄3 cup whole wheat flour
2⁄3 cup all-purpose flour
1⁄4 cup sugar
1½ teaspoons baking powder
1 teaspoon ground cinnamon
½ teaspoon baking soda
½ teaspoon salt
2 eggs
1 cup mashed cooked butternut squash
½ cup fat-free (skim) milk
½ teaspoon grated orange peel
1⁄4 cup orange juice
2 tablespoons canola oil
3⁄4 cup fresh or frozen (do not thaw) blueberries
1 to 2 tablespoons old-fashioned oats
1. Heat oven to 400°F. Place paper baking cup in each of 12 regular-size muffin cups; spray paper cups with cooking spray.
2. In large bowl, mix flours, sugar, baking powder, cinnamon, baking soda and salt. In medium bowl, beat eggs, squash, milk, orange peel, orange juice and oil with whisk. Make well in center of flour mixture; add egg mixture all at once. Stir just until moistened (batter should be lumpy). Fold in blueberries.
3. Divide batter evenly among muffin cups, filling each almost full. Sprinkle with oats.
4. Bake 17 to 20 minutes or until toothpick inserted in center comes out clean. Cool in pan on cooling rack 5 minutes. Remove from pan; serve warm.
1 Muffin: Calories 150 (Calories from Fat 35); Total Fat 3.5g (Saturated Fat 0.5g; Trans Fat 0g); Cholesterol 30mg; Sodium 230mg; Total Carbohydrate 25g (Dietary Fiber 2g); Protein 4g % Daily Value: Vitamin A 45%; Vitamin C 4%; Calcium 6%; Iron 6% Exchanges: 1½ Starch, ½ Fat Carbohydrate Choices: 1½
a little bit more
Add an orange drizzle for an extra punch of citrus flavor. Mix ½ cup powdered sugar, 1⁄4 teaspoon grated orange peel and 2 to 3 teaspoons orange juice until thin enough to drizzle. Drizzle over warm muffins for an added 20 calories per serving.
easy cranberry-orange scones
260 Calories
Prep Time: 20 Minutes Start to Finish: 1 Hour Makes: 8 scones
1 cup whole wheat flour
1 cup all-purpose flour
1⁄4 cup granulated sugar
2 teaspoons grated orange peel
1½ teaspoons cream of tartar
3⁄4 teaspoon baking soda
1⁄4 teaspoon salt
1⁄3 cup cold butter
1⁄3 cup fat-free (skim) milk
1⁄4 cup orange juice
½ cup sweetened dried cranberries
1⁄3 cup powdered sugar
2 to 3 teaspoons fat-free (skim) milk
1. Heat oven to 350°F. In large bowl, mix flours, granulated sugar, orange peel, cream of tartar, baking soda and salt. Cut in butter, using pastry blender or fork, until mixture looks like fine crumbs. Stir in 1⁄3 cup milk, the orange juice and cranberries just until dry ingredients are moistened.
2. On ungreased cookie sheet, pat dough into 8-inch round. Cut into 8 wedges with sharp knife dipped in flour, but do not separate wedges.
3. Bake 20 to 25 minutes or until golden brown. Cool 5 minutes; transfer from cookie sheet to cooling rack. Cool 10 minutes.
4. In small bowl, mix powdered sugar and 2 to 3 teaspoons milk until smooth and thin enough to drizzle. Drizzle over scones. Serve warm, if desired.
1 Scone: Calories 260 (Calories from Fat 70); Total Fat 8g (Saturated Fat 5g; Trans Fat 0g); Cholesterol 20mg; Sodium 260mg; Total Carbohydrate 42g (Dietary Fiber 2g); Protein 4g % Daily Value: Vitamin A 6%; Vitamin C 2%; Calcium 2%; Iron 8% Exchanges: 1½ Starch, 1½ Other Carbohydrate, 1½ Fat Carbohydrate Choices: 3
glazed whole wheat cinnamon rolls
240 Calories
Prep Time: 30 Minutes Start to Finish: 3 Hours 10 Minutes Makes: 10 rolls
Dough
1½ to 2 cups all-purpose flour
1⁄4 cup granulated sugar
1 teaspoon salt
1 package regular active or fast-acting dry yeast
1 cup warm water (105°F to 115°F)
1 tablespoon canola oil
2 teaspoons vanilla
1½ cups white whole wheat or whole wheat flour
Filling
2 teaspoons butter, softened
2 tablespoons granulated sugar
1 teaspoon ground cinnamon
3 tablespoons miniature semisweet chocolate chips
Glazes
1 oz bittersweet baking chocolate, chopped
½ teaspoon butter
1⁄3 cup powdered sugar
1 to 2 teaspoons water or milk
1. In large bowl, mix 1½ cups of the all-purpose flour, 1⁄4 cup granulated sugar, the salt and yeast. Beat in warm water, oil and vanilla with electric mixer on low speed 30 seconds, scraping bowl frequently. Beat on medium speed 1 minute, scraping bowl occasionally. Stir in whole wheat flour and enough remaining ½ cup all-purpose flour to make dough easy to handle.
2. On lightly floured surface, knead dough about 5 minutes or until smooth and springy. Cover dough with bowl; let rest 10 minutes. On lightly floured surface, flatten dough with hands or rolling pin into 12½×9-inch rectangle. Spread with 2 teaspoons butter. In small bowl, mix 2 tablespoons granulated sugar and the cinnamon; sprinkle over butter. Sprinkle with chocolate chips.
3. Roll up rectangle tightly, beginning at 1 long side; pinch edge of dough into roll to seal. Stretch and shape until even. Cut roll into 10 (11⁄4-inch) slices. Spray 13×9-inch pan with cooking spray; place rolls slightly apart in pan. Cover loosely with plastic wrap and cloth towel. Let rise in warm place (80°F to 85°F) 1 hour 30 minutes to 2 hours or until doubled in size.
4. Heat oven to 375°F. Uncover rolls. Bake 20 to 25 minutes or until golden brown. Transfer from pan to cooling rack. Cool 5 minutes.
5. Meanwhile, in small microwavable bowl, microwave bittersweet chocolate and ½ teaspoon butter on High 30 seconds; stir until melted and smooth. Drizzle over tops of rolls. In small bowl, stir powdered sugar and enough water until glaze is thin enough to drizzle. Drizzle over chocolate glaze. Serve warm.
1 Roll: Calories 240 (Calories from Fat 50); Total Fat 5g (Saturated Fat 2g; Trans Fat 0g); Cholesterol 0mg; Sodium 250mg; Total Carbohydrate 42g (Dietary Fiber 3g); Protein 5g % Daily Value: Vitamin A 0%; Vitamin C 0%; Calcium 0%; Iron 10% Exchanges: 1½ Starch, 1½ Other Carbohydrate, 1 Fat Carbohydrate Choices: 3
blueberry-peach coffee cake
210 Calories
Prep Time: 25 Minutes Start to Finish: 1 Hour 35 Minutes Makes: 9 servings
1 cup all-purpose flour
1⁄3 cup yellow cornmeal
1½ teaspoons grated lemon peel
1 teaspoon baking powder
½ teaspoon baking soda
1⁄4 teaspoon salt
3⁄4 cup plain fat-free yogurt
2 egg whites
1⁄4 cup sugar
1⁄4 cup honey
1⁄4 cup canola oil
1 cup fresh or frozen blueberries
½ cup chopped fresh peach or frozen sliced peaches, thawed, drained and chopped
1 tablespoon all-purpose flour
1. Heat oven to 350°F. Lightly spray 8-inch square pan with cooking spray. In large bowl, mix 1 cup flour, cornmeal, lemon peel, baking powder, baking soda and salt; set aside.
2. In medium bowl, mix yogurt, egg whites, sugar, honey and oil. Make well in center of flour mixture; add yogurt mixture all at once and stir just until combined. In small bowl, gently toss blueberries, peach and 1 tablespoon flour until coated.
3. Spread about half of the batter in pan. Sprinkle with fruit mixture. Spoon mounds of remaining batter over fruit, then spread evenly over fruit (batter may not completely cover fruit).
4. Bake 40 minutes or until golden brown and toothpick inserted near center comes out clean. Cool on cooling rack 30 minutes. Cut into squares; serve warm.
1 Serving: Calories 210 (Calories from Fat 60); Total Fat 6g (Saturated Fat 0.5g; Trans Fat 0g); Cholesterol 0mg; Sodium 220mg; Total Carbohydrate 34g (Dietary Fiber 1g); Protein 4g % Daily Value: Vitamin A 0%; Vitamin C 2%; Calcium 8%; Iron 6% Exchanges: 1½ Starch, 1 Other Carbohydrate, 1 Fat Carbohydrate Choices: 2
a little bit more
Add ½ cup chopped walnuts with the fruit for another 45 calories per serving.
berry-cheesecake coffee cake
210 Calories
Prep Time: 20 Minutes Start to Finish: 1 Hour 5 Minutes Makes: 10 servings
11⁄4 cups all-purpose flour
11⁄4 teaspoons baking powder
1 teaspoon grated lemon or orange peel
1⁄4 teaspoon baking soda
1⁄4 teaspoon salt
1 cup granulated sugar
3 tablespoons butter, softened
1⁄4 cup fat-free egg product
1 teaspoon vanilla
½ cup buttermilk
2 oz 1⁄3-less-fat cream cheese (Neufchâtel)
2 tablespoons fat-free egg product
1 cup fresh or frozen raspberries
Sifted powdered sugar
1. Heat oven to 375°F. Lightly spray 9-inch round pan with cooking spray. In medium bowl, mix flour, baking powder, lemon peel, baking soda and salt; set aside.
2. In medium bowl, beat 3⁄4 cup of the granulated sugar and the butter with electric mixer on medium speed until combined. Add 1⁄4 cup egg product and the vanilla. Beat 1 minute. On low speed, alternately add flour mixture and buttermilk, beating just until combined after each addition. Pour into pan.
3. In small bowl, beat cream cheese and remaining 1⁄4 cup granulated sugar on medium speed until combined. Add 2 tablespoons egg product; beat until combined. Sprinkle raspberries over batter in pan. Spoon cream cheese mixture over raspberries, allowing some of the berries to show.
4. Bake 35 minutes or until toothpick inserted near center comes out clean. Cool on cooling rack 10 minutes. Sprinkle with powdered sugar. Cut into wedges; serve warm. If desired, garnish each serving with additional raspberries.
1 Serving: Calories 210 (Calories from Fat 45); Total Fat 5g (Saturated Fat 3g; Trans Fat 0g); Cholesterol 15mg; Sodium 230mg; Total Carbohydrate 36g (Dietary Fiber 1g); Protein 3g % Daily Value: Vitamin A 6%; Vitamin C 4%; Calcium 6%; Iron 6% Exchanges: 1 Starch, 1½ Other Carbohydrate, 1 Fat Carbohydrate Choices: 2½
a little bit more
A tasty drink to serve with this yummy coffee cake would be hot cocoa. One serving of instant cocoa mix (no sugar added) prepared with water adds 60 calories.
whole-grain mixed berry coffee cake
160 Calories
Prep Time: 15 Minutes Start to Finish: 1 Hour Makes: 8 servings
1⁄4 cup low-fat granola
½ cup buttermilk
1⁄3 cup packed brown sugar
2 tablespoons canola oil
1 teaspoon vanilla
1 egg
1 cup whole wheat flour
½ teaspoon baking soda
½ teaspoon ground cinnamon
1⁄8 teaspoon salt
1 cup mixed fresh berries (such as blueberries, raspberries and blackberries)
1. Heat oven to 350°F. Spray 8- or 9-inch round pan with cooking spray. Place granola in resealable food-storage plastic bag or between sheets of waxed paper; slightly crush with rolling pin. Set aside.
2. In large bowl, stir buttermilk, brown sugar, oil, vanilla and egg until smooth. Stir in flour, baking soda, cinnamon and salt just until moistened. Gently fold in half of the berries. Spoon into pan. Sprinkle with remaining berries and the granola.
3. Bake 28 to 33 minutes or until golden brown and top springs back when touched in center. Cool in pan on cooling rack 10 minutes. Serve warm.
1 Serving: Calories 160 (Calories from Fat 45); Total Fat 5g (Saturated Fat 1g; Trans Fat 0g); Cholesterol 25mg; Sodium 150mg; Total Carbohydrate 26g (Dietary Fiber 2g); Protein 3g % Daily Value: Vitamin A 0%; Vitamin C 2%; Calcium 4%; Iron 4% Exchanges: 1 Starch, ½ Other Carbohydrate, 1 Fat Carbohydrate Choices: 2
a little bit more
Spread 1 tablespoon orange marmalade on each serving of coffee cake for only 50 additional calories.
cranberry–sweet potato bread
240 Calories
Prep Time: 20 Minutes Start to Finish: 2 Hours 45 Minutes Makes: 2 loaves (12 slices each)
21⁄3 cups sugar
2⁄3 cup water
2⁄3 cup canola oil
1 teaspoon vanilla
2 cups mashed cooked dark-orange sweet potatoes (about 11⁄4 lb)
4 eggs
31⁄3 cups all-purpose flour
2 teaspoons baking soda
1½ teaspoons salt
1 teaspoon ground cinnamon
½ teaspoon ground nutmeg
½ teaspoon baking powder
1 cup sweetened dried cranberries
1 cup chopped pecans, if desired
1. Heat oven to 350°F. Grease 2 (8×4- or 9×5-inch) loaf pans and lightly flour. In large bowl, mix sugar, water, oil, vanilla, sweet potatoes and eggs until well blended.
2. In medium bowl, mix flour, baking soda, salt, cinnamon, nutmeg and baking powder. Add dry ingredients to sweet potato mixture, stirring just until moistened. Stir in cranberries and pecans. Spoon into pans.
3. Bake 60 to 70 minutes or until toothpick inserted in center comes out clean. Cool 15 minutes; transfer from pans to cooling rack. Cool completely, about 1 hour. Store tightly wrapped in refrigerator.
1 Slice: Calories 240 (Calories from Fat 60); Total Fat 7g (Saturated Fat 1g; Trans Fat 0g); Cholesterol 30mg; Sodium 290mg; Total Carbohydrate 42g (Dietary Fiber 1g); Protein 3g % Daily Value: Vitamin A 60%; Vitamin C 0%; Calcium 2%; Iron 6% Exchanges: ½ Starch, 2½ Other Carbohydrate, 1½ Fat Carbohydrate Choices: 3
a little bit less
Cut the loaves just a bit thinner to make 18 slices per loaf to save on calories. A ½-inch-thick slice will be 160 calories.
blueberry-almond brown bread
180 Calories
Prep Time: 15 Minutes Start to Finish: 3 Hours 10 Minutes Makes: 1 loaf (16 slices)
2½ cups white whole wheat flour
½ cup old-fashioned oats
1⁄3 cup ground flaxseed or flaxseed meal
½ cup packed dark brown sugar
1⁄4 cup chopped blanched slivered almonds
1 teaspoon baking soda
1 teaspoon salt
½ cup dried blueberries or currants
12⁄3 cups buttermilk
2 teaspoons vanilla
1 tablespoon old-fashioned oats
1. Heat oven to 375°F. Spray 9×5-inch loaf pan with cooking spray.
2. In large bowl, stir flour, ½ cup oats, flaxseed, brown sugar, almonds, baking soda and salt. Add blueberries; stir to coat in flour mixture. Stir in buttermilk and vanilla just until mixed. Spread in pan; sprinkle with 1 tablespoon oats.
3. Bake 45 to 50 minutes or until toothpick inserted in center comes out clean and top is golden brown. Cool 5 minutes. Loosen sides of loaf from pan; remove from pan to cooling rack. Cool completely, about 2 hours.
1 Slice: Calories 180 (Calories from Fat 30); Total Fat 3g (Saturated Fat 0.5g; Trans Fat 0g); Cholesterol 0mg; Sodium 250mg; Total Carbohydrate 33g (Dietary Fiber 4g); Protein 5g % Daily Value: Vitamin A 0%; Vitamin C 0%; Calcium 6%; Iron 4% Exchanges: 1½ Starch, ½ Other Carbohydrate, ½ Fat Carbohydrate Choices: 2
a little bit more
Serve a slice of this hearty bread with a tablespoon of cherry preserves for a pop of color and flavor and only 50 extra calories.
chunky gingered applesauce
80 Calories
Prep Time: 30 Minutes Start to Finish: 30 Minutes Makes: 7 servings (½ cup each)
4 medium tart cooking apples (such as Granny Smith, Greening or Rome), coarsely chopped (4 cups)
½ cup water
1⁄4 cup finely chopped crystallized ginger
1 tablespoon packed brown sugar
1⁄4 teaspoon ground cinnamon
1. In 3-quart saucepan, mix apples, water, ginger and brown sugar. Heat to boiling; reduce heat. Cover; simmer 10 to 15 minutes, stirring occasionally, until apples are tender. Drain off excess liquid.
2. Stir cinnamon into applesauce. Serve warm or chilled.
1 Serving: Calories 80 (Calories from Fat 0); Total Fat 0g (Saturated Fat 0g; Trans Fat 0g); Cholesterol 0mg; Sodium 0mg; Total Carbohydrate 19g (Dietary Fiber 2g); Protein 0g % Daily Value: Vitamin A 0%; Vitamin C 2%; Calcium 0%; Iron 0% Exchanges: ½ Fruit, 1 Other Carbohydrate Carbohydrate Choices: 1
a little bit more
Applesauce and cottage cheese are a terrific combination! Serve ½ cup 2% reduced-fat cottage cheese under or alongside the applesauce for a healthy breakfast or snack. The cottage cheese adds protein and 100 calories per serving.
oatmeal–peanut butter breakfast cookies
210 Calories
Prep Time: 35 Minutes Start to Finish: 50 Minutes Makes: 1 dozen cookies
½ cup mashed banana (about 1 large)
½ cup chunky natural peanut butter (unsalted and unsweetened)
½ cup honey
1 teaspoon vanilla
1 cup old-fashioned oats
½ cup whole wheat flour
1⁄4 cup instant nonfat dry milk
2 teaspoons ground cinnamon
1⁄4 teaspoon baking soda
1 cup dried cranberries or raisins
1. Heat oven to 350°F. Lightly spray 2 cookie sheets with cooking spray. In large bowl, stir banana, peanut butter, honey and vanilla. In small bowl, mix oats, flour, dry milk, cinnamon and baking soda. Stir oat mixture into banana mixture until combined. Stir in cranberries.
2. Onto cookie sheets, drop 1⁄4 cupfuls of dough 3 inches apart. With small spatula dipped in water, flatten and spread each mound of dough to 23⁄4-inch round, about ½ inch thick.
3. Bake 14 to 16 minutes or until browned. Transfer from cookie sheets to cooling racks.
4. Store cooled cookies in tightly covered container or resealable plastic food-storage bag up to 3 days or freeze up to 2 months.
1 Cookie: Calories 210 (Calories from Fat 60); Total Fat 6g (Saturated Fat 1g; Trans Fat 0g); Cholesterol 0mg; Sodium 30mg; Total Carbohydrate 33g (Dietary Fiber 3g); Protein 4g % Daily Value: Vitamin A 0%; Vitamin C 0%; Calcium 2%; Iron 4% Exchanges: 1½ Starch, ½ Other Carbohydrate, 1 Fat Carbohydrate Choices: 2
a little bit more
Dip these breakfast treats into an 8-oz glass of light vanilla soymilk for added calcium and an extra 80 calories per serving.
tropical fruit ’n ginger oatmeal
220 Calories
Prep Time: 15 Minutes Start to Finish: 45 Minutes Makes: 4 servings
21⁄4 cups water
3⁄4 cup steel-cut oats
2 teaspoons finely chopped gingerroot
1⁄8 teaspoon salt
½ medium banana, mashed
1 container (6 oz) vanilla thick and creamy low-fat yogurt
1 medium mango, seed removed, peeled and chopped (1 cup)
½ cup sliced fresh strawberries
2 tablespoons shredded coconut, toasted*
2 tablespoons chopped walnuts
1. In 1½-quart saucepan, heat water to boiling. Stir in oats, gingerroot and salt. Reduce heat; simmer gently uncovered 25 to 30 minutes, without stirring, until oats are tender yet slightly chewy.
2. Stir banana into oatmeal. Divide among 4 bowls. Top each serving with yogurt, mango, strawberries, coconut and walnuts. Serve immediately.
*To toast coconut, sprinkle in an ungreased skillet and cook over medium-low heat 6 to 14 minutes, stirring frequently until browning begins, then stirring constantly until golden brown.
1 Serving: Calories 220 (Calories from Fat 50); Total Fat 6g (Saturated Fat 2g; Trans Fat 0g); Cholesterol 0mg; Sodium 105mg; Total Carbohydrate 38g (Dietary Fiber 4g); Protein 5g % Daily Value: Vitamin A 20%; Vitamin C 35%; Calcium 10%; Iron 6% Exchanges: 1½ Starch, 1 Fruit, 1 Fat Carbohydrate Choices: 2½
a little bit less
Trim the calories for this breakfast meal by skipping the banana, using fat-free yogurt and omitting the coconut for a savings of 50 calories per serving.
caribbean steel-cut oats with fruit and yogurt
330 Calories
Prep Time: 40 Minutes Start to Finish: 40 Minutes Makes: 4 servings
13⁄4 cups water
1 can (14 oz) reduced-fat (lite) coconut milk
3⁄4 teaspoon ground cinnamon
1⁄8 teaspoon salt, if desired
1 cup steel-cut oats (from 24-oz container)
1 tablespoon honey
1 container (6 oz) French vanilla fat-free yogurt
1 large mango, seed removed, peeled and chopped (about 1½ cups)
1 cup fresh raspberries
1. In 2-quart saucepan, mix water, coconut milk, ½ teaspoon of the cinnamon and the salt. Heat to boiling over medium-high heat. Stir in oats; reduce heat to low. Simmer uncovered 30 to 35 minutes, stirring occasionally, until oats are tender yet slightly chewy. Remove from heat. Stir in honey.
2. Divide oats among 4 bowls; top each with generous 2 tablespoons yogurt, about 1⁄3 cup mango and 1⁄4 cup raspberries. Sprinkle evenly with remaining 1⁄4 teaspoon cinnamon.
1 Serving: Calories 330 (Calories from Fat 80); Total Fat 8g (Saturated Fat 6g; Trans Fat 0g); Cholesterol 0mg; Sodium 230mg; Total Carbohydrate 57g (Dietary Fiber 7g); Protein 7g % Daily Value: Vitamin A 20%; Vitamin C 35%; Calcium 10%; Iron 10% Exchanges: 1 Starch, 1 Fruit, 1½ Other Carbohydrate, ½ Skim Milk, 1½ Fat Carbohydrate Choices: 4
a little bit less
Serve yourself a smaller portion by turning this recipe into 6 servings instead of 4; each smaller serving will provide 220 calories.
triple-berry oatmeal-flax muesli
290 Calories
Prep Time: 5 Minutes Start to Finish: 40 Minutes Makes: 6 servings
23⁄4 cups old-fashioned oats or rolled barley
½ cup sliced almonds
2 containers (6 oz each) banana crème or French vanilla fat-free yogurt
1½ cups fat-free (skim) milk
1⁄4 cup ground flaxseed or flaxseed meal
½ cup fresh blueberries
½ cup fresh raspberries
½ cup sliced fresh strawberries
1. Heat oven to 350°F. On ungreased cookie sheet with sides, spread oats and almonds. Bake 18 to 20 minutes, stirring occasionally, until light golden brown. Cool 15 minutes.
2. In large bowl, mix yogurt and milk until well blended. Stir in flaxseed and toasted oats and almonds. Top each serving with berries.
1 Serving: Calories 290 (Calories from Fat 80); Total Fat 8g (Saturated Fat 1g; Trans Fat 0g); Cholesterol 0mg; Sodium 55mg; Total Carbohydrate 42g (Dietary Fiber 7g); Protein 11g % Daily Value: Vitamin A 8%; Vitamin C 10%; Calcium 20%; Iron 15% Exchanges: 2½ Starch, ½ Skim Milk, 1 Fat Carbohydrate Choices: 3
honey-lemon fruit parfaits
120 Calories
Prep Time: 15 Minutes Start to Finish: 20 Minutes Makes: 6 parfaits
3⁄4 cup fat-free (skim) milk
Dash salt
1⁄3 cup uncooked whole wheat couscous
½ cup lemon cream pie fat-free yogurt (from 6-oz container)
½ cup fat-free sour cream
1 tablespoon honey
1⁄4 teaspoon grated lemon peel
3 cups mixed fresh fruit (such as blueberries, raspberries and/or sliced strawberries, kiwifruit, nectarines or star fruit)
Chopped crystallized ginger, if desired
Fresh mint leaves or sprigs, if desired
1. In 2-quart saucepan, heat milk and salt to boiling; stir in couscous. Cover; simmer 1 minute. Remove from heat; let stand 5 minutes. Fluff with fork; cool.
2. In small bowl, mix yogurt, sour cream, honey and lemon peel. In medium bowl, toss with desired fruit.
3. To serve, divide half of the fruit mixture among 6 parfait glasses or dessert dishes. Spoon couscous and half of the yogurt mixture evenly over fruit. Top with remaining fruit mixture and yogurt mixture. Garnish with crystallized ginger and mint.
1 Parfait: Calories 120 (Calories from Fat 0); Total Fat 0g (Saturated Fat 0g; Trans Fat 0g); Cholesterol 0mg; Sodium 75mg; Total Carbohydrate 25g (Dietary Fiber 3g); Protein 4g % Daily Value: Vitamin A 4%; Vitamin C 20%; Calcium 10%; Iron 2% Exchanges: 1 Starch, ½ Fruit Carbohydrate Choices: 1½
a little bit more
Add 1⁄4 cup low-fat granola over each yogurt layer (3 cups total for 6 servings) for extra crunch and 160 calories per serving.
pineapple-mango smoothies
180 Calories
Prep Time: 5 Minutes Start to Finish: 5 Minutes Makes: 2 servings (1 cup each)
1 container (6 oz) fat-free Greek plain yogurt
1⁄3 cup fresh or canned drained pineapple chunks
1⁄3 cup chopped refrigerated sliced mango (from 24-oz jar)
1⁄4 cup mango syrup (from jar of sliced mango)
3 or 4 ice cubes
In blender, place all ingredients. Cover; blend on high speed about 30 seconds or until smooth. Pour into 2 glasses. Serve immediately.
1 Serving: Calories 180 (Calories from Fat 0); Total Fat 0g (Saturated Fat 0g; Trans Fat 0g); Cholesterol 5mg; Sodium 50mg; Total Carbohydrate 38g (Dietary Fiber 0g); Protein 7g % Daily Value: Vitamin A 15%; Vitamin C 40%; Calcium 20%; Iron 0% Exchanges: ½ Starch, ½ Fruit, 1 Other Carbohydrate, ½ Skim Milk Carbohydrate Choices: 2½
a little bit more
Blend 2 tablespoons Fiber One cereal and 1 tablespoon flaxseed in blender before adding remaining ingredients for an added 3 grams of fiber and 35 calories per serving.
green goodness smoothies
100 Calories
Prep Time: 5 Minutes Start to Finish: 5 Minutes Makes: 4 servings (1 cup each)
1 cup pear nectar
2 cups loosely packed chopped fresh spinach
½ cup chopped seeded peeled cucumber
½ cup plain fat-free yogurt
2 tablespoons honey
2 cups ice cubes
In blender, place all ingredients. Cover; blend on high speed about 1 minute or until smooth. Pour into 4 glasses. Serve immediately.
1 Serving: Calories 100 (Calories from Fat 5); Total Fat 0.5g (Saturated Fat 0g; Trans Fat 0g); Cholesterol 0mg; Sodium 40mg; Total Carbohydrate 22g (Dietary Fiber 1g); Protein 2g % Daily Value: Vitamin A 30%; Vitamin C 25%; Calcium 8%; Iron 4% Exchanges: ½ Starch, 1 Other Carbohydrate, ½ Vegetable Carbohydrate Choices: 1½
a little bit more
Get a nutritional boost of omega-3’s and additional fiber by adding a tablespoon of flaxseed with the other ingredients. Be sure to blend long enough to grind up the flaxseed to reap the nutritional benefits of adding it.
tropical papaya smoothies
150 Calories
Prep Time: 10 Minutes Start to Finish: 10 Minutes Makes: 2 servings (1½ cups each)
½ medium papaya, peeled, seeded and chopped (3⁄4 cup)
½ cup frozen unsweetened whole strawberries
½ cup fat-free (skim) milk
½ cup plain fat-free yogurt
1 tablespoon honey
3 large ice cubes
Sliced papaya or sliced fresh strawberries, if desired
Fresh mint leaves or sprigs, if desired
1. In blender, place chopped papaya, frozen strawberries, milk, yogurt and honey. Cover; blend on high speed until smooth. With blender running, add ice cubes, one at a time, blending until ice is crushed and mixture is smooth.
2. Pour into 2 tall glasses. Garnish with sliced papaya or fresh strawberries and mint. Serve immediately.
1 Serving: Calories 150 (Calories from Fat 0); Total Fat 0g (Saturated Fat 0g; Trans Fat 0g); Cholesterol 0mg; Sodium 80mg; Total Carbohydrate 30g (Dietary Fiber 2g); Protein 6g % Daily Value: Vitamin A 20%; Vitamin C 120%; Calcium 20%; Iron 4% Exchanges: ½ Starch, 1 Fruit, ½ Skim Milk Carbohydrate Choices: 2
