SERVES 6
This soufflélike bread requires a spoon for serving, hence its name. The bread may deflate slightly when it comes out of the oven, but it will still be light.
Cooking spray
1 cup water
½ cup cornmeal
½ cup canned no-salt-added or frozen whole-kernel corn
¼ cup finely chopped green onions (green part only)
2 tablespoons chopped pimiento, patted dry with paper towels
1 tablespoon light tub margarine
2 medium garlic cloves, minced
½ teaspoon salt-free all-purpose seasoning blend
⅛ teaspoon pepper
¾ cup fat-free milk
¼ cup egg substitute
1 teaspoon baking powder
Whites of 3 large eggs
Preheat the oven to 325°F. Lightly spray a 1½-quart glass casserole dish with cooking spray. Set aside.
In a medium saucepan, stir together the water and cornmeal. Bring to a boil over high heat. Reduce the heat to medium low. Cook for about 1 minute, or until very thick, stirring constantly. Remove from the heat.
Stir in the corn, green onions, pimiento, margarine, garlic, seasoning blend, and pepper.
Stir in the milk.
In a small bowl, stir together the egg substitute and baking powder. Stir into the cornmeal mixture.
Using an electric mixer, in a small stainless steel or glass mixing bowl, beat the egg whites until stiff peaks form (the peaks don’t fall when the beaters are lifted). Fold into the cornmeal mixture, just until no whites show. Gently spoon into the baking dish.
Bake for 50 minutes to 1 hour, or until a knife inserted in the center comes out clean.
PER SERVING
Calories 90
Total Fat 1.0 g
Saturated Fat 0.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 0.5 g
Cholesterol 1 mg
Sodium 148 mg
Carbohydrates 16 g
Fiber 1 g
Sugar 3 g
Protein 5 g
DIETARY EXCHANGES:
1 Starch
SERVES 16
This loaf bread combines good nutrition and great taste in one almost-foolproof recipe.
Cooking spray
1½ cups all-purpose flour
½ cup firmly packed light brown sugar
1½ teaspoons baking powder
½ teaspoon ground cinnamon
¼ teaspoon baking soda
⅛ teaspoon salt
1 cup shredded zucchini
¼ cup raisins
1 tablespoon finely chopped walnuts, dry-roasted
½ cup pineapple juice
¼ cup egg substitute
1 tablespoon canola or corn oil
1 tablespoon light corn syrup
½ teaspoon vanilla extract
Preheat the oven to 350°F. Lightly spray a 9 × 5 × 3-inch loaf pan with cooking spray.
In a large bowl, combine the flour, brown sugar, baking powder, cinnamon, baking soda, and salt.
Stir in the zucchini, raisins, and walnuts.
In a small bowl, whisk together the remaining ingredients. Pour into the flour mixture, stirring just until moistened. Pour the batter into the pan.
Bake for 50 minutes to 1 hour, or until a cake tester or wooden toothpick inserted in the center of the loaf comes out clean. Remove from the oven and let cool in the pan for 10 minutes. Invert onto a cooling rack and let cool completely. Cut into 16 slices.
Wrap any extra bread in plastic wrap and refrigerate for up to seven days.
PER SERVING
Calories 98
Total Fat 1.5 g
Saturated Fat 0.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 0.5 g
Cholesterol 0 mg
Sodium 88 mg
Carbohydrates 20 g
Fiber 1 g
Sugar 10 g
Protein 2 g
DIETARY EXCHANGES:
1½ Other Carbohydrate
SERVES 18
You’ve heard about the healthfulness of oat bran—now taste how good it can be. The almond extract “stretches” the nutty flavor of the pecans. Make an extra batch to freeze so you can enjoy these moist muffins at breakfast, lunch, or snack time.
Cooking spray (optional)
2½ cups uncooked oat bran
¼ cup firmly packed light brown sugar
¼ cup dried currants
2 tablespoons chopped pecans, dry-roasted
1 tablespoon baking powder
¼ teaspoon salt
¾ cup fat-free milk
Whites of 4 large eggs, lightly beaten
¼ cup honey
2 tablespoons canola or corn oil
1 teaspoon almond extract
1 teaspoon vanilla extract
Preheat the oven to 350°F. Lightly spray a 12-cup muffin pan and a 6-cup muffin pan with cooking spray or use paper bake cups.
In a large bowl, stir together the oat bran, brown sugar, currants, pecans, baking powder, and salt.
In a small bowl, whisk together the remaining ingredients. Stir into the oat bran mixture just until moistened. Spoon into the muffin cups.
Bake for 20 to 25 minutes, or until light brown. Serve warm or at room temperature.
PER SERVING
Calories 92
Total Fat 3.0 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 1.5 g
Cholesterol 0 mg
Sodium 118 mg
Carbohydrates 18 g
Fiber 2 g
Sugar 9 g
Protein 4 g
DIETARY EXCHANGES:
1 Starch
½ Fat
SERVES 12
What a find: so many healthy ingredients in such tasty muffins!
Cooking spray (optional)
1 cup all-purpose flour
¾ cup uncooked old-fashioned or quick-cooking rolled oats
⅓ cup toasted wheat germ
2 teaspoons baking powder
1 teaspoon ground cinnamon
½ teaspoon baking soda
⅛ teaspoon salt
¾ cup fat-free milk
½ cup firmly packed light brown sugar
¼ cup egg substitute
¼ cup unsweetened applesauce
½ teaspoon vanilla extract
½ cup snipped dried figs or dried apricots
Preheat the oven to 400°F. Lightly spray a 12-cup muffin pan with cooking spray or use paper bake cups.
In a medium bowl, stir together the flour, oats, wheat germ, baking powder, cinnamon, baking soda, and salt. Make a well in the center.
In another medium bowl, stir together the remaining ingredients except the figs. Stir into the well just until moistened. The batter should be lumpy.
Fold in the figs. Spoon into the muffin cups.
Bake for 10 to 12 minutes, or until a wooden toothpick or cake tester inserted in the center comes out clean. Transfer to a cooling rack and let cool for 5 minutes.
PER SERVING
Calories 126
Total Fat 1.0 g
Saturated Fat 0.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 0.0 g
Cholesterol 0 mg
Sodium 165 mg
Carbohydrates 27 g
Fiber 2 g
Sugar 13 g
Protein 4 g
DIETARY EXCHANGES:
1 Starch
1 Other Carbohydrate
SERVES 24
Cardamom adds a distinctive flavor to and enhances the sweetness of these muffins. Instead of using a lot of fat for moistness, this recipe calls for applesauce.
Cooking spray (optional)
2 cups unsweetened applesauce
Whites of 4 large eggs
½ cup pineapple juice
½ cup honey
2 tablespoons canola or corn oil
¼ teaspoon almond extract
Grated zest of 1 medium lemon
2½ cups uncooked oat bran
2 cups all-purpose flour
2 teaspoons baking powder
1½ teaspoons baking soda
1 teaspoon ground cardamom
Preheat the oven to 400°F. Lightly spray two 12-cup muffin pans with cooking spray or use paper bake cups.
In a large bowl, stir together the applesauce, egg whites, pineapple juice, honey, oil, almond extract, and lemon zest.
In another large bowl, whisk together the remaining ingredients. Stir into the applesauce mixture just until moistened. The batter should be lumpy. Spoon into the muffin cups.
Put the muffins in the oven and reduce the heat to 375°F. Bake for 18 to 20 minutes, or until golden brown. Serve warm or at room temperature.
PER SERVING
Calories 109
Total Fat 2.0 g
Saturated Fat 0.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 1.0 g
Cholesterol 0 mg
Sodium 123 mg
Carbohydrates 23 g
Fiber 2 g
Sugar 9 g
Protein 3 g
DIETARY EXCHANGES:
1 Starch
½ Other Carbohydrate
SERVES 12
Yes, this is a coffeecake, but it tastes like pumpkin pie. The bonus is that you can enjoy this rich-tasting treat any time from breakfast through dinner.
Coffeecake
2 tablespoons canola or corn oil, divided use
1¼ cups low-fat buttermilk
1 cup wheat-bran cereal buds
1 cup canned solid-pack pumpkin (not pie filling)
1½ teaspoons vanilla extract or vanilla, butter, and nut flavoring
Whites of 2 large eggs or ¼ cup egg substitute
1 cup all-purpose flour
½ cup sugar
½ cup finely chopped pecans
2 teaspoons baking powder
2 teaspoons ground cinnamon
½ teaspoon ground nutmeg
¼ teaspoon salt
¼ teaspoon ground allspice (optional)
Topping
¼ cup confectioners’ sugar
1 tablespoon low-fat buttermilk
Preheat the oven to 400°F. Coat a 9-inch round cake pan with 1 teaspoon oil.
In a large bowl, stir together the remaining 1 tablespoon plus 2 teaspoons oil, 1¼ cups buttermilk, cereal, pumpkin, and vanilla. Let stand for 15 minutes so the cereal softens. Stir in the egg whites.
Meanwhile, in a medium bowl, stir together the remaining cake ingredients. Add to the bran mixture, stirring just to moisten and blend in the dry ingredients. Spoon into the cake pan, smoothing the top.
Bake for 30 minutes, or until a cake tester or wooden toothpick inserted in the center comes out clean. Transfer to a cooling rack and let cool completely, about 1 hour. Turn out onto a plate.
In a small bowl, whisk together the topping ingredients. Drizzle over the cooled cake. Cut into 12 wedges.
PER SERVING
Calories 177
Total Fat 6.5 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.0 g
Monounsaturated Fat 3.5 g
Cholesterol 1 mg
Sodium 205 mg
Carbohydrates 29 g
Fiber 5 g
Sugar 15 g
Protein 4 g
DIETARY EXCHANGES:
1 Starch
1 Other Carbohydrate
1 Fat
SERVES 4
You don’t need cold weather to enjoy these pancakes. In fact, they’re so good, you’ll look for excuses to eat them for dinner!
1 cup all-purpose flour
2 tablespoons sugar
2 teaspoons baking powder
½ teaspoon ground cinnamon
¼ teaspoon ground ginger
¼ teaspoon ground allspice
¾ cup fat-free milk
¼ cup egg substitute
2 tablespoons molasses
1 tablespoon canola or corn oil
8 ounces canned light apple pie filling
½ cup blueberry, boysenberry, or strawberry syrup
¼ cup dried cranberries
In a medium bowl, stir together the flour, sugar, baking powder, cinnamon, ginger, and allspice.
In a small bowl, whisk together the milk, egg substitute, molasses, and oil. Stir into the flour mixture just until combined. (Do not overmix or the pancakes will be tough.)
Heat a nonstick griddle over medium heat. Test the griddle by sprinkling a few drops of water on it. If the water evaporates quickly, the griddle is ready. Pour about ¼ cup batter onto the griddle. Cook for 2 to 3 minutes, or until bubbles appear all over the surface. Flip pancake over. Cook for 2 minutes, or until the bottom is golden brown. Repeat with the remaining batter. (You should have 8 pancakes.)
Meanwhile, in a small saucepan, heat the pie filling over low heat for 2 to 3 minutes, or until warmed through.
To serve, place 2 pancakes on each of four plates. Spoon about 2 tablespoons syrup on each serving. Top each with pie filling. Sprinkle with cranberries.
COOK’S TIP
Look for fruit-flavored syrup near the pancake syrup at the supermarket.
PER SERVING
Calories 370
Total Fat 4.0 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 2.0 g
Cholesterol 1 mg
Sodium 262 mg
Carbohydrates 78 g
Fiber 2 g
Sugar 50 g
Protein 6 g
DIETARY EXCHANGES:
2 Starch
3 Other Carbohydrate
½ Fat
SERVES 6
Part of the fun of making this pancake is watching it puff up as it bakes. Then it deflates, becoming a bowl that is just right for holding a lemony confectioners’ sugar drizzle and vibrantly colored fresh fruit.
Cooking spray
Batter
½ cup fat-free milk
½ cup egg substitute
2 tablespoons light brown sugar
2 teaspoons canola or corn oil
1 teaspoon lemon zest
1 teaspoon vanilla extract
¼ teaspoon ground cinnamon
½ cup all-purpose flour
¼ cup confectioners’ sugar
2 tablespoons fresh lemon juice
1½ cups sliced fresh hulled strawberries
2 kiwifruit, peeled and thinly sliced
Preheat the oven to 425°F. Heat a 10-inch cast-iron skillet in the oven while preparing the batter. Or lightly spray a 9-inch round cake pan with cooking spray. The pan does not need to be preheated.
In a medium bowl, whisk together all the batter ingredients except the flour.
Sift the flour over the batter. Whisk just until combined.
Remove the skillet from the oven and lightly spray with cooking spray. Immediately pour the batter into the skillet or cake pan.
Bake for 15 to 20 minutes, or until the pancake is puffy and set in the center (doesn’t jiggle when gently shaken). Transfer the pan to a heatproof surface, such as a cooling rack.
To assemble, transfer the pancake to a platter. Mound the confectioners’ sugar in the middle of the pancake. Pour the lemon juice over the sugar, stirring gently and distributing over the pancake. (Don’t worry if you have a few small lumps.) Arrange the strawberries and kiwifruit over the pancake. Cut into 6 wedges.
PER SERVING
Calories 138
Total Fat 2.0 g
Saturated Fat 0.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 1.0 g
Cholesterol 0 mg
Sodium 54 mg
Carbohydrates 26 g
Fiber 2 g
Sugar 15 g
Protein 4 g
DIETARY EXCHANGES:
½ Starch
½ Fruit
1 Other Carbohydrate
½ Fat
SERVES 4
This hearty breakfast sandwich makes an easy meal for busy people on the go.
½ cup egg substitute
⅛ teaspoon pepper
1 cup frozen fat-free shredded potatoes
½ medium red bell pepper, diced
1 ounce Canadian bacon, chopped
⅛ teaspoon pepper
1 teaspoon canola or corn oil
4 6-inch corn tortillas
¼ cup shredded low-fat Cheddar cheese
If using an oven rather than a microwave to warm the tortillas, preheat to 350°F.
In a small nonstick skillet, cook the egg substitute and ⅛ teaspoon pepper over medium-low heat for 3 to 4 minutes, or until cooked through, stirring occasionally. Set aside.
Meanwhile, in a medium bowl, stir together the potatoes, bell pepper, Canadian bacon, and ⅛ teaspoon pepper.
In a medium nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Spread the potato mixture evenly in the skillet. Cook for 6 to 7 minutes on one side, or until the potatoes are a light golden brown. Using a spatula, turn the potato mixture over. Cook for 5 to 6 minutes, or until light golden brown.
Meanwhile, wrap the tortillas in aluminum foil and warm in the oven for 5 minutes. Or wrap the tortillas in damp paper towels and microwave using the package directions.
To assemble, layer the ingredients across the tortilla as follows: one-fourth of the scrambled egg substitute, one-fourth of the potato mixture, and one-fourth of the cheese. Roll up jelly-roll style, starting at the bottom. Secure with a toothpick, if desired. Repeat with the remaining ingredients.
Serve immediately or refrigerate in an airtight container or individually wrapped in plastic wrap. To reheat, place 1 or 2 wraps on a microwaveable plate. Microwave on 100 percent power (high) for 1 to 1½ minutes, or until heated through.
PER SERVING
Calories 121
Total Fat 2.5 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 1.0 g
Cholesterol 5 mg
Sodium 236 mg
Carbohydrates 17 g
Fiber 2 g
Sugar 1 g
Protein 8 g
DIETARY EXCHANGES:
1 Starch
1 Very Lean Meat
SERVES 8
For a special breakfast on the weekend—or any other time—try this scrumptious French toast made with whole-grain bread and a fruit topping.
1 cup fat-free milk
½ cup egg substitute
½ teaspoon ground cinnamon
2 teaspoons canola or corn oil, divided use
8 slices reduced-calorie whole-grain bread
1 15-ounce can sliced peaches in juice, undrained
⅓ cup chopped pecans, dry-roasted
2 tablespoons light brown sugar
1 tablespoon fresh lemon juice
1 teaspoon vanilla extract
¼ teaspoon ground cinnamon
¼ teaspoon ground nutmeg
Preheat the oven to 200°F.
In a medium shallow bowl, whisk together the milk, egg substitute, and ½ teaspoon cinnamon.
Heat a nonstick griddle over medium heat. Heat 1 teaspoon oil on the griddle, swirling to coat the surface.
Dip 4 bread slices, one at a time, in the milk mixture to coat both sides. Let any excess drip off. Cook for 2 to 3 minutes on each side, or until golden brown. Transfer to a nonstick metal baking pan (it is okay if the slices overlap). Keep warm in the oven. Repeat.
In a medium saucepan, stir together the peaches with juice, pecans, brown sugar, lemon juice, vanilla, ¼ teaspoon cinnamon, and nutmeg. Bring to a simmer over medium-high heat. Reduce the heat and simmer for 3 to 4 minutes so the flavors blend, stirring occasionally.
Put the French toast on plates. Spoon the topping over each serving.
PER SERVING
Calories 152
Total Fat 5.0 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 2.5 g
Cholesterol 1 mg
Sodium 169 mg
Carbohydrates 23 g
Fiber 5 g
Sugar 12 g
Protein 5 g
DIETARY EXCHANGES:
1 Starch
½ Fruit
1 Fat
SERVES 4
Start the day off right with this sweetly tangy oatmeal.
1 tablespoon plus 1 teaspoon sugar
¾ teaspoon ground cinnamon
2¾ cups fat-free milk
1½ cups uncooked old-fashioned rolled oats
⅓ cup sweetened dried cranberries
⅛ teaspoon salt
1 teaspoon grated orange zest
1 teaspoon light tub margarine
½ teaspoon vanilla extract or vanilla, butter, and nut flavoring
2 ounces finely chopped pecans
In a small bowl, stir together the sugar and cinnamon.
In a large saucepan, bring the milk to a boil over medium-high heat. Stir in the oats, cranberries, salt, and all but 2 teaspoons cinnamon sugar. Reduce the heat and simmer for 5 minutes, stirring occasionally.
Stir in the orange zest, margarine, and vanilla. Let stand for 3 minutes so the flavors blend.
Spoon the oatmeal into four bowls. Sprinkle with the pecans and the reserved 2 teaspoons cinnamon sugar.
PER SERVING
Calories 327
Total Fat 12.5 g
Saturated Fat 1.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 4.0 g
Monounsaturated Fat 6.5 g
Cholesterol 3 mg
Sodium 152 mg
Carbohydrates 44 g
Fiber 5 g
Sugar 22 g
Protein 12 g
DIETARY EXCHANGES:
1½ Starch
½ Fat-Free Milk
1 Other Carbohydrate
2 Fat