French Toast Casserole with Honey-Glazed Fruit
Ham-and-Swiss Breakfast Casserole
Southwestern Breakfast Tortilla Wrap
Even the novice cook can prepare this bread with confidence. It goes together quickly and requires no rising time.
Serves 16; 1 slice per serving
Vegetable oil spray
2 cups all-purpose flour
1 cup whole-wheat flour
1 teaspoon dried dill weed, crumbled
1 teaspoon dried rosemary, crushed
1 teaspoon baking soda
1/2 teaspoon baking powder
1/2 teaspoon garlic powder
1/2 teaspoon salt
1 1/3 cups fat-free or low-fat buttermilk
3 tablespoons honey
2 tablespoons olive oil
1 Preheat the oven to 350°F. Lightly spray a baking sheet with vegetable oil spray.
2 In a large bowl, stir together both flours, dill weed, rosemary, baking soda, baking powder, garlic powder, and salt.
3 Add the remaining ingredients. Stir only until moistened.
4 Shape the dough into a ball. Put the dough on a flat surface and knead gently for about 5 seconds. Put the dough on the baking sheet. Shape the dough into an oval loaf, about 8 × 6 inches. Slightly flatten the top. With a sharp knife, cut 4 diagonal slashes about 1/4 inch deep across the top of the bread. This will prevent cracking during baking.
5 Bake, uncovered, for 40 to 45 minutes, or until the loaf is golden brown, sounds hollow when tapped, and registers 190°F on an instant-read thermometer.
6 Remove from the pan and let cool for 10 to 15 minutes on a cooling rack before slicing.
EXCHANGES
1 1/2 Starch
Calories 110
Calories from Fat 11
Total Fat 1 g
Saturated Fat 0.2 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 0.7 g
Cholesterol 0 mg
Sodium 174 mg
Total Carbohydrate 22 g
Dietary Fiber 1 g
Sugars 5 g
Protein 3 g
Moist and satisfying with the delicate crunch of poppy seeds, these muffins are a sure-fire way to start your morning on the right track.
Serves 12; 1 muffin per serving
Vegetable oil spray
2 cups all-purpose flour
1/2 cup firmly packed light brown sugar
1 tablespoon poppy seeds
2 teaspoons baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
Egg substitute equivalent to 1 egg, or 1 large egg
3/4 cup fat-free milk
2 tablespoons honey
1 tablespoon canola oil
2 teaspoons grated lemon zest
1 tablespoon fresh lemon juice
2 teaspoons grated lime zest
1 Preheat the oven to 375°F. Lightly spray a 12-cup muffin tin with vegetable oil spray.
2 In a large bowl, stir together the flour, brown sugar, poppy seeds, baking powder, baking soda, and salt. Make a well in the center of the mixture.
3 Put the remaining ingredients in the well. Stir just until moistened. Don’t overmix; the batter will be slightly lumpy. Put about 1/4 cup batter in each muffin cup.
4 Bake for 15 to 17 minutes, or until a toothpick inserted in the center comes out clean. Put the muffin tin on a cooling rack and let cool for about 10 minutes before serving the muffins.
EXCHANGES
2 Carbohydrate
Calories 144
Calories from Fat 15
Total Fat 2 g
Saturated Fat 0.2 g
Polyunsaturated Fat 0.6 g
Monounsaturated Fat 0.7 g
Cholesterol 0 mg
Sodium 182 mg
Total Carbohydrate 29 g
Dietary Fiber 1 g
Sugars 13 g
Protein 3 g
Coffee cake with a crisp crumbled topping and a surprise of tender apples on the bottom—what a lovely way to begin your day!
Serves 16; 1 square per serving
Vegetable oil spray
2 medium Granny Smith apples, peeled and thinly sliced
2 tablespoons unsweetened apple juice
1 tablespoon honey
1 teaspoon ground cinnamon
1 1/2 cups all-purpose flour
1/3 cup sugar
2 1/2 teaspoons baking powder
1/2 cup fat-free milk
1/4 cup unsweetened applesauce
Egg substitute equivalent to 1 egg, or 1 large egg
1 tablespoon canola oil
1/2 cup uncooked quick-cooking oatmeal
3 tablespoons light brown sugar
3 tablespoons chopped pecans
1 teaspoon ground cinnamon
2 tablespoons light tub margarine, softened
1 Preheat the oven to 375°F. Lightly spray an 8-inch square baking pan with vegetable oil spray. Set aside.
2 Heat a medium nonstick skillet over medium heat. Cook the apples and apple juice for 4 to 5 minutes, or until the apples are tender-crisp, stirring occasionally.
3 Stir in the honey and cinnamon. Cook for 1 to 2 minutes, or until the cinnamon is distributed throughout the apples and the mixture is warmed through, stirring occasionally.
4 Put the prepared pan on a cooling rack. Pour the apple mixture into the pan. Let cool for 5 minutes.
5 In a medium bowl, stir together the flour, sugar, and baking powder. Make a well in the center.
6 Add the milk, applesauce, egg substitute, and canola oil to the well, stirring just until the flour mixture is moistened. Don’t overmix; the batter will be slightly lumpy.
7 In a small bowl, stir together the remaining ingredients with a fork. Sprinkle over the coffee cake.
8 Bake for 25 to 30 minutes, or until a toothpick inserted in the center comes out clean. Let the pan cool on a cooling rack for 15 minutes before cutting the coffee cake into squares.
EXCHANGES
1/2 Fat
1 1/2 Carbohydrate
Calories 120
Calories from Fat 25
Total Fat 3 g
Saturated Fat 0.2 g
Polyunsaturated Fat 0.8 g
Monounsaturated Fat 1.5 g
Cholesterol 0 mg
Sodium 81 mg
Total Carbohydrate 22 g
Dietary Fiber 1 g
Sugars 11 g
Protein 2 g
Making your own homemade granola is fun. Let the family help measure, mix, and bake. Then pack the cooled mixture into small airtight bags for a quick breakfast or snack on the go.
Serves 16; 1/2 cup per serving
Vegetable oil spray
4 cups uncooked quick-cooking oatmeal
1/2 cup toasted wheat germ
1/2 cup firmly packed light brown sugar
1 teaspoon ground cinnamon
1/2 cup water
1/2 cup apricot nectar
2 tablespoons honey
1 tablespoon canola oil
2 cups bran cereal (buds or flakes)
1/2 cup chopped dried apricots
1/2 cup chopped dried apples
1 Preheat the oven to 300°F. Lightly spray a rimmed baking sheet with vegetable oil spray.
2 In a large bowl, stir together the oatmeal, wheat germ, brown sugar, almonds, and cinnamon.
3 In a small bowl, whisk together the water, apricot nectar, honey, and vegetable oil. Pour into the oatmeal mixture. Stir until all the oatmeal mixture is moistened. Spread on the baking sheet.
4 Bake for 1 hour, or until the mixture is toasted and lightly golden brown, stirring every 20 minutes. Put the baking sheet on a cooling rack. Let the mixture cool for 30 minutes.
5 Stir in the bran cereal, apricots, and apples.
While the granola is still warm, try some with fat-free milk poured on top. Then store what’s left in an airtight container or plastic bags at room temperature for up to two weeks.
EXCHANGES
2 1/2 Carbohydrate
Calories 179
Calories from Fat 24
Total Fat 3 g
Saturated Fat 0.4 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 1.0 g
Cholesterol 0 mg
Sodium 71 mg
Total Carbohydrate 37 g
Dietary Fiber 6 g
Sugars 16 g
Protein 5 g
Apple pie for breakfast? When cinnamon-scented apple slices are layered with vanilla yogurt, then topped with golden raisins and toasted walnuts, this crustless version fits the bill.
Serves 6; 1 cup per serving
20-ounce can unsweetened sliced apples, drained
1 tablespoon honey
1/2 teaspoon ground cinnamon
1 teaspoon grated lemon zest
1 teaspoon fresh lemon juice
4 cups fat-free or low-fat vanilla yogurt
4 tablespoons golden raisins
3 tablespoons chopped walnuts, dry-roasted
1 In a small bowl, stir together the drained apples, honey, cinnamon, lemon zest, and lemon juice.
2 To assemble, spoon about 2 1/2 tablespoons apple mixture into each parfait glass or other clear glass. Spoon 1/3 cup yogurt on the apple mixture in each glass. Repeat the layers. Sprinkle each serving with raisins and walnuts.
EXCHANGES
1 Fruit
1 Fat-Free Milk
1/2 Fat
Calories 168
Calories from Fat 20
Total Fat 2 g
Saturated Fat 0.2 g
Polyunsaturated Fat 1.2 g
Monounsaturated Fat 0.5 g
Cholesterol 3 mg
Sodium 95 mg
Total Carbohydrate 31 g
Dietary Fiber 2 g
Sugars 24 g
Protein 7 g
French Toast Casserole with
Honey-Glazed Fruit
Make weekend time special time with this lightly sweetened French toast casserole.
Serves 4; 1 cup per serving
Vegetable oil spray
6 slices whole-wheat bread (about 1 ounce each), cut in half vertically
1 1/2 cups fat-free milk
Egg substitute equivalent to 6 eggs
2 tablespoons light brown sugar
1 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
15-ounce can light fruit cocktail, drained
2 tablespoons honey
1 tablespoon light tub margarine
1 Preheat the oven to 350°F. Lightly spray an 8-inch square baking pan with vegetable oil spray.
2 Place the bread with the cut sides (the crustless side) touching the bottom of the pan and the crust sides overlapping each other slightly. The slices should be almost flat. Set aside.
3 In a medium bowl, whisk together the milk, egg substitute, brown sugar, cinnamon, and nutmeg. Pour over the bread. Using a spoon, press down the bread to soak up the milk mixture. Spread the fruit cocktail over the bread. Drizzle with the honey. Dot with the margarine.
4 Bake, uncovered, for 55 to 60 minutes, or until the center is set (doesn’t jiggle when gently shaken). Let cool for at least 10 minutes before cutting.
If you prepare this casserole ahead of time, cover it with plastic wrap and refrigerate for up to 10 hours. Put the cold casserole in a cold oven, set the thermostat to 350°F, and bake for 65 to 70 minutes, or until the center is set.
EXCHANGES
1 Very Lean Meat
3 1/2 Carbohydrate
Calories 286
Calories from Fat 27
Total Fat 3 g
Saturated Fat 0.5 g
Polyunsaturated Fat 0.7 g
Monounsaturated Fat 1.4 g
Cholesterol 2 mg
Sodium 469 mg
Total Carbohydrate 49 g
Dietary Fiber 4 g
Sugars 30 g
Protein 16 g
Ham-and-Swiss Breakfast Casserole
Perfect for a brunch, this casserole combines the texture of a classic egg casserole and the flavors of ham and Swiss on rye.
Serves 6; 3/4 cup per serving
Vegetable oil spray
4 slices rye bread (about 1 ounce each), cut into 1/2-inch cubes (about 3 cups cubes)
3 ounces lower-sodium, low-fat ham, diced (about 1/2 cup)
1/2 medium red bell pepper, diced
2 ounces reduced-fat Swiss cheese, diced (about 1/4 cup)
2 cups fat-free milk
Egg substitute equivalent to 4 eggs
2 tablespoons shredded Parmesan cheese
1/2 teaspoon dry mustard
1/2 teaspoon onion powder
1/4 teaspoon black pepper
1 Preheat the oven to 350°F. Lightly spray an 8-inch square baking pan with vegetable oil spray.
2 Put the bread cubes, ham, bell pepper, and Swiss cheese in the pan, stirring 3 or 4 times to combine.
3 In a medium bowl, whisk together the remaining ingredients. Pour over the bread mixture, pressing the bread down with a spoon to soak up the milk mixture.
4 Bake, uncovered, for 55 to 60 minutes, or until the center is set (doesn’t jiggle when gently shaken). Let cool for at least 10 minutes before cutting into 6 pieces.
If you prepare this casserole ahead of time, cover it with plastic wrap and refrigerate for up to 10 hours. Put the casserole in a cold oven, set cold casserole in a cold oven, set the thermostat to 350°F, and bake for 65 to 70 minutes, or until the center is set.
EXCHANGES
1/2 Starch
1 Lean Meat
1/2 Fat-Free Milk
Calories 149
Calories from Fat 25
Total Fat 3 g
Saturated Fat 1.3 g
Polyunsaturated Fat 0.3 g
Monounsaturated Fat 0.9 g
Cholesterol 13 mg
Sodium 411 mg
Total Carbohydrate 15 g
Dietary Fiber 1 g
Sugars 6 g
Protein 15 g
Southwestern Breakfast Tortilla Wrap
Make a batch of these wraps ahead of time so you can zap one in the microwave for a fast, filling breakfast.
Serves 6; 1 tortilla and 1/2 cup filling per serving
4 ounces low-fat turkey breakfast sausage links, casings removed
6 6-inch low-fat whole-wheat tortillas
Vegetable oil spray
2 cups frozen whole-kernel corn
Egg substitute equivalent to 4 eggs, or 4 large eggs
1/4 teaspoon chili powder
1/4 cup salsa
1/4 cup shredded fat-free or reduced-fat Cheddar cheese
1 Preheat the oven to 300°F.
2 Heat a medium nonstick skillet over medium-high heat. Cook the sausage for 6 to 8 minutes, or until cooked through, stirring to break up the meat. Pour into a colander and rinse under hot water to remove excess fat. Drain well. Set aside. Wipe the skillet with paper towels.
3 Wrap the tortillas in aluminum foil. Warm in the oven for 10 minutes.
4 Meanwhile, lightly spray the skillet with vegetable oil spray (being careful not to spray near a gas flame). Reduce the heat to medium and cook the corn for 4 to 5 minutes, or until warmed through, stirring occasionally.
5 Stir in the egg substitute and chili powder. Cook for 3 to 4 minutes, or until cooked through, stirring occasionally. Stir in the cooked sausage.
6 To assemble, spoon 1/2 cup egg mixture down the middle of each tortilla. Top each with 1 tablespoon salsa and 1 tablespoon cheese. Fold the bottom, then the sides, then the top of each tortilla toward the center.
You can wrap each filled tortilla in plastic wrap as much as three days before using. Reheat one wrap (still in plastic wrap) in the microwave on 100 percent power microwave on 100 percent (high) for 30 seconds to 1 minute.
EXCHANGES
1 1/2 Starch
1 Lean Meat
Calories 170
Calories from Fat 29
Total Fat 3 g
Saturated Fat 0.5 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 0.6 g
Cholesterol 11 mg
Sodium 349 mg
Total Carbohydrate 26 g
Dietary Fiber 3 g
Sugars 2 g
Protein 12 g
