Breakfast
• Healthy Ideas to Start the Day
• Eating Out Tips
• Recipes
The path to weight control and weight loss begins with a good breakfast, so start the day off with a healthy meal. Modern life is usually filled with deadlines and the hustle and bustle of daily activities, but good breakfast choices are not complicated or time-consuming. Indeed, morning offers the day’s best opportunity to make whole grains, whole fruits, low-fat dairy, and other nutritious foods into a habit because breakfast tends to be a meal of habitual choices.
Why eat breakfast? People think they’re cutting calories by skipping this morning meal, but consider a day without breakfast: By midmorning you have fasted for 12 hours or longer. This sets the stage for brain droop, maybe followed by some impulsive snacking. Lunch arrives and, over-hungry, you may eat too much, too fast. Or, if you have been “good,” you may reach the dinner hour feeling you’ve earned a food “credit” after a stressful day—and then binge. And studies confirm that breakfast is essential when losing weight or maintaining weight loss. An impressive 78 percent of the 5,000 participants in the National Weight Control Registry (which tracks people’s weight loss and maintenance success) report eating a regular breakfast—and they have lost an average of 66 pounds, maintaining that for more than five years.
Healthy Ideas to Start the Day
• Make your own breakfast cereal with rolled oats or kasha (buckwheat groats), dried fruits, and nuts. You’ll gain all the nutrition benefits of a whole-grain, fruited cereal—free of crazy additives, sugary faux fruit bits, or refined grains.
• Healthy savory leftovers can be a good option, too. A piece of that veggie-rich pizza from the night before, or a slice of roast pork tenderloin tucked into 100 percent whole-grain bread, is a good savory option.
• Sprinkle on nutrition with nutrient-rich wheat germ. It’s an old trick, but we love a little over yogurt or cold cereal or mix it into waffle and pancake batters.
• Think outside the oat box. Oats corner the market for hot, good-for-you cereals. But barley grits, rye flakes, or brown-rice cereals are interesting whole-grain updates on the old stand-by. Check health-food stores or supermarket cereal or baking aisles.
Good Choice:
1 whole-wheat English muffin + 1 tablespoon jam = 150 calories and 4 grams of filling fiber
Not-So-Good Choice:
Glazed doughnut = 200 calories and less than 1 gram of fiber
Eating Out Tips
Apply our healthy eating guidelines to the meals you eat outside of your house, too. For breakfast, watch out for added fats in the form of butter that are part of many drive-thru menus (choose an English muffin over a buttery biscuit), choose healthy condiments (peanut butter or jam is a better choice than gravy, butter, or syrups), and remember to always practice portion control. If drive-thru is the only option, here are some choices:
• Egg McMuffin from McDonald’s = 300 calories
• Perfect Oatmeal (140 calories) with brown sugar (50 calories) and either the dried fruit topping or the nut medley topping (both are 100 calories each) from Starbucks = 290 calories
• Au Bon Pain’s Apple Cinnamon Oatmeal = 280 calories
Flaky Buttermilk Biscuits
These tender, old-fashioned biscuits are low in fat and flavored with buttermilk, butter, and a bit of honey.
9 ounces all-purpose flour (about 2 cups)
2½ teaspoons baking powder
½ teaspoon salt
5 tablespoons chilled butter, cut into small pieces
¾ cup fat-free buttermilk
3 tablespoons honey
1. Preheat oven to 400°.
2. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour, baking powder, and salt in a large bowl; cut in butter with a pastry blender or 2 knives until mixture resembles coarse meal. Chill 10 minutes.
3. Combine buttermilk and honey, stirring with a whisk until well blended. Add buttermilk mixture to flour mixture; stir just until moist.
4. Turn dough out onto a lightly floured surface; knead lightly 4 times. Roll dough into a (½-inch-thick) 9 x 5–inch rectangle; dust top of dough with flour. Fold dough crosswise into thirds (as if folding a piece of paper to fit into an envelope). Re-roll dough into a (½-inch-thick) 9 x 5–inch rectangle; dust top of dough with flour. Fold dough crosswise into thirds; gently roll or pat to a ¾-inch thickness. Cut dough with a 1¾-inch biscuit cutter to form 14 dough rounds. Place dough rounds, 1 inch apart, on a baking sheet lined with parchment paper. Bake at 400° for 12 minutes or until golden. Remove from pan; cool 2 minutes on wire racks. Serve warm. Yield: 7 servings (serving size: 2 biscuits).
CALORIES 242; FAT 8.4g (sat 5.2g, mono 2.2g, poly 0.4g); PROTEIN 4.8g; CARB 36.8g; FIBER 1g; CHOL 22mg; IRON 1.8mg; SODIUM 396mg; CALC 126mg
Spiced Pumpkin Biscuits variation: Add 1¼ teaspoons pumpkin pie spice to flour mixture. Decrease buttermilk to ⅓ cup; add ¾ cup canned pumpkin to buttermilk mixture. Bake at 400° for 14 minutes. Yield: 7 servings (serving size: 2 biscuits).
CALORIES 244; FAT 8.6g (sat 5.2g, mono 2.2g, poly 0.4g); PROTEIN 4.6g; CARB 37.8g; FIBER 1.8g; CHOL 22mg; IRON 2.2mg; SODIUM 384mg; CALC 118mg
Parmesan-Pepper Biscuits variation: Add 1 teaspoon freshly ground black pepper to flour mixture. Decrease butter to ¼ cup. Add ½ cup (2 ounces) grated fresh Parmesan cheese to buttermilk mixture. Bake at 400° for 13 minutes. Yield: 7 servings (serving size: 2 biscuits).
CALORIES 262; FAT 9.4g (sat 5.8g, mono 1.8g, poly 0.4g); PROTEIN 8.4g; CARB 37g; FIBER 1g; CHOL 26mg; IRON 1.8mg; SODIUM 478mg; CALC 196mg
A Little More…
Drizzle the biscuits with 1 tablespoon of honey for an additional 58 calories.
NUTRITION NOTE
Biscuits
Biscuits are a great way to bring built-in portion control to the table. The ideal portion size for biscuits is about the size of a hockey puck (about 2 ounces), so place one serving on your plate, top with a bit of honey or jam (and a little butter if you like), and don’t go back for seconds.
Sweet Potato Biscuits
Cutting in the butter makes for flaky, delicate biscuits. Be sure to stop cutting in the butter while there are still pebble-sized pieces. If you work it longer, the biscuits will be tough.
9 ounces all-purpose flour (about 2 cups)
1 tablespoon sugar
2 teaspoons baking powder
½ teaspoon salt
5 tablespoons chilled unsalted butter, cut into small pieces
1 cup pureed cooked sweet potatoes, cooled
⅓ cup fat-free milk
Cooking spray
1. Preheat oven to 400°.
2. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour, sugar, baking powder, and salt in a bowl. Cut in butter with a pastry blender or 2 knives until mixture resembles coarse meal. Combine sweet potato and milk in a small bowl; add potato mixture to flour mixture, stirring just until moist.
3. Turn dough out onto a lightly floured surface, and knead lightly 5 times. Roll dough to a ¾-inch thickness; cut with a 2-inch biscuit cutter into 10 biscuits. Place biscuits on a baking sheet coated with cooking spray. Gather remaining dough. Roll to a ¾-inch thickness. Cut with a 2-inch biscuit cutter into 6 biscuits. Place biscuits on prepared baking sheet. Discard any remaining scraps.
4. Bake at 400° for 15 minutes or until lightly browned. Remove from pan; cool 5 minutes on wire racks. Serve warm or at room temperature. Yield: 8 servings (serving size: 2 biscuits).
CALORIES 248; FAT 7.4g (sat 4.6g, mono 1.8g, poly 0.4g); PROTEIN 4.6g; CARB 40.2g; FIBER 2.6g; CHOL 20mg; IRON 2mg; SODIUM 346mg; CALC 94mg
A Little More…
Serve the biscuits with 2 teaspoons of Maple Butter for an additional 64 calories per serving.
Maple Butter
Serve this butter chilled, or let it stand at room temperature about 20 minutes to soften. It’s also great with corn bread, pancakes, or waffles.
6 tablespoons butter, softened
3 tablespoons maple syrup
⅛ teaspoon salt
1. Combine all ingredients in a small bowl; beat with a mixer at medium speed 1 minute or until smooth. Cover and chill until ready to serve. Yield: 24 servings (serving size: 1 teaspoon).
CALORIES 32; FAT 2.8g (sat 1.8g, mono 0.7g, poly 0.1g); PROTEIN 0g; CARB 1.7g; FIBER 0g; CHOL 8mg; IRON 0mg; SODIUM 33mg; CALC 3mg
NUTRITION NOTE
Sweet Potatoes
Sweet potatoes are loaded with beta- carotene, a compound that gives them their intense orange color and also acts as an antioxidant. They’re also a good source of fiber; potassium; and vitamins A, C, and E.
Banana Bran Scones
Banana brings a light, fruity sweetness to these spiced scones. You can prepare them for brunch or to have on hand as an evening snack with hot chocolate. Serve with 1 cup of fresh blackberries (62 calories) to complete your breakfast.
4.5 ounces all-purpose flour (about 1 cup)
½ cup oat bran
2 tablespoons chilled butter, cut into small pieces
1 teaspoon baking powder
¼ teaspoon baking soda
¼ teaspoon salt
¼ teaspoon ground cinnamon
¾ cup ripe mashed banana (about 2)
1 tablespoon light brown sugar
¼ cup nonfat buttermilk
1½ teaspoons nonfat buttermilk
1½ teaspoons granulated sugar
1. Preheat oven to 400°.
2. Weigh or lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and next 6 ingredients in a food processor; pulse until mixture resembles coarse meal.
3. Combine banana and brown sugar in a medium bowl; let stand 5 minutes. Add flour mixture and ¼ cup buttermilk alternately to banana mixture, stirring just until moist.
4. Turn dough out onto a lightly floured surface; knead lightly 1½ minutes with floured hands. Pat dough into a 6-inch circle on a baking sheet lined with parchment paper. Cut dough into 6 wedges, cutting into, but not through, dough. Brush 1½ teaspoons buttermilk over surface of dough; sprinkle with granulated sugar. Bake at 400° for 12 minutes or until lightly browned. Remove from pan; cool on wire racks. Yield: 6 servings (serving size: 1 scone).
CALORIES 168; FAT 4.7g (sat 2.5g, mono 1.2g, poly 0.5g); PROTEIN 4.3g; CARB 30.9g; FIBER 2.5g; CHOL 11mg; IRON 1.6mg; SODIUM 272mg; CALC 72mg
A Little More…
Top your scone with 2 teaspoons of butter (67 calories) or your favorite flavor of jam (50 calories).
NUTRITION NOTE
Oat Bran
There are three main parts of grains: the bran, germ, and endosperm. Oat bran is the outer husk of the oat grain and is designed to protect the grain and provide nutrition until it can sprout. It contains the bulk of the dietary fiber of the grain plus minerals. When added to baked goods, it adds a distinct grainy texture and rich, nutty flavor. You can also add it to cereals for a hefty boost of fiber.
Blueberry-Pecan Scones
Make these scones a day or two ahead, and store in an airtight container. Resist the temptation to knead the dough; doing so would break apart the tender blueberries. Leftover scones are nice with tea later in the day.
½ cup 2% reduced-fat milk
¼ cup sugar
2 teaspoons grated lemon rind
1 teaspoon vanilla extract
1 large egg
9 ounces all-purpose flour (about 2 cups)
1 tablespoon baking powder
½ teaspoon salt
3 tablespoons chilled butter, cut into small pieces
1 cup fresh or frozen blueberries
¼ cup finely chopped pecans, toasted
Cooking spray
1 large egg white, lightly beaten
2 tablespoons sugar
1. Preheat oven to 375°.
2. Combine first 5 ingredients in a medium bowl, stirring with a whisk. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour, baking powder, and salt in a large bowl, stirring with a whisk. Cut in butter with a pastry blender or 2 knives until mixture resembles coarse meal. Gently fold in blueberries and pecans. Add milk mixture, stirring just until moist (dough will be sticky).
3. Turn dough out onto a floured surface; pat dough into an 8-inch circle. Cut dough into 10 wedges, and place the dough wedges on a baking sheet coated with cooking spray. Brush egg white over dough wedges; sprinkle evenly with 2 tablespoons sugar. Bake scones at 375° for 18 minutes or until golden. Serve warm. Yield: 10 servings (serving size: 1 scone).
CALORIES 196; FAT 6.6g (sat 2.2g, mono 2.9g, poly 1g); PROTEIN 4.4g; CARB 30.2g; FIBER 1.4g; CHOL 31mg; IRON 1.5mg; SODIUM 308mg; CALC 107mg
A Little More…
If you’d like larger portions, cut the scones into 8 wedges before baking. You’ll get a heftier wedge weighing in at 245 calories per scone.
NUTRITION NOTE
Blueberries
Blueberries are packed with antioxidants that offer a variety of health benefits. They’re also an excellent source of vitamin C and a good source of fiber.
EASY-TO-ASSEMBLE
Whole-Wheat, Oatmeal, and Raisin Muffins
Adding boiling water to the batter and allowing it to sit for 15 minutes before baking allows the hearty oats, wheat germ, and bran to soak up the liquid for a more tender muffin.
4.75 ounces whole-wheat flour (about 1 cup)
¼ cup granulated sugar
¼ cup packed brown sugar
2 tablespoons untoasted wheat germ
2 tablespoons wheat bran
1½ teaspoons baking soda
1 teaspoon ground cinnamon
½ teaspoon salt
1½ cups quick-cooking oats
⅓ cup chopped pitted dates
⅓ cup raisins
⅓ cup dried cranberries
1 cup low-fat buttermilk
¼ cup canola oil
1 teaspoon vanilla extract
1 large egg, lightly beaten
½ cup boiling water
Cooking spray
1. Weigh or lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and next 7 ingredients in a large bowl, stirring with a whisk. Stir in oats and next 3 ingredients. Make a well in center of mixture. Combine buttermilk and next 3 ingredients; add to flour mixture, stirring just until moist. Stir in ½ cup boiling water. Let batter stand 15 minutes.
2. Preheat oven to 375°.
3. Spoon batter into 12 muffin cups coated with cooking spray. Bake at 375° for 20 minutes or until muffins spring back when touched lightly in center. Remove muffins from pans immediately; place on a wire rack. Yield: 12 servings (serving size: 1 muffin).
CALORIES 204; FAT 6.4g (sat 0.8g, mono 3.2g, poly 1.8g); PROTEIN 4.6g; CARB 34.7g; FIBER 3.4g; CHOL 19mg; IRON 1.4mg; SODIUM 288mg; CALC 43mg
A Little More…
Pair one of these muffins with a 1-cup glass of orange juice for an additional 110 calories.
NUTRITION NOTE
Healthy Fillings
With four whole grains—whole-wheat flour, wheat germ, wheat bran, and oats—and three dried fruits, these muffins are a great way to get a variety of antioxidants and fiber.
EASY-TO-ASSEMBLE
Orange-Cranberry Wheat Germ Muffins
These muffins are at their best warm, so reheat briefly if you make them ahead.
6.75 ounces all-purpose flour (about 1½ cups)
½ cup raw wheat germ
½ cup sweetened dried cranberries
1 teaspoon baking powder
½ teaspoon baking soda
½ teaspoon ground cinnamon
¼ teaspoon salt
⅛ teaspoon ground nutmeg
¾ cup packed brown sugar
¼ cup canola oil
1 teaspoon grated orange rind
½ cup fresh orange juice
2 large eggs
Cooking spray
1 tablespoon turbinado sugar
1. Preheat oven to 375°.
2. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 7 ingredients in a large bowl; stir with a whisk. Make a well in center of mixture.
3. Combine brown sugar, oil, rind, juice, and eggs; stir with a whisk. Add egg mixture to flour mixture; stir just until combined. Spoon batter into 12 muffin cups coated with cooking spray. Sprinkle with turbinado sugar. Bake at 375° for 17 minutes or until muffins spring back when touched lightly in center. Yield: 12 servings (serving size: 1 muffin).
CALORIES 197; FAT 5.8g (sat 0.6g, mono 3.1g, poly 1.6g); PROTEIN 3.4g; CARB 33.8g; FIBER 1.2g; CHOL 35mg; IRON 1.7mg; SODIUM 149mg; CALC 54mg
A Little More…
Split a muffin in two and spread 1 tablespoon of peanut butter between the two for an additional 90 calories.
NUTRITION NOTE
Wheat Germ
Wheat germ, which is made from the wheat kernel, is an excellent source of vitamin E, is high in protein, and contains 23 nutrients—more nutrients per ounce than any other vegetable or grain, including more potassium and iron than any other food source.
EASY-TO-ASSEMBLE
Morning Glory Muffins
Substitute apricots or raisins for chopped pitted dates in this recipe if you like. The dried fruits, nuts, oatmeal, wheat bran, and whole- wheat flour contribute plenty of fiber to each morning glory muffin. Complete your breakfast with cantaloupe wedges—a serving of 3 wedges contains 70 calories.
Cooking spray
4.75 ounces whole-wheat flour (about 1 cup)
2.25 ounces all-purpose flour (about ½ cup)
1 cup regular oats
¾ cup packed brown sugar
1 tablespoon wheat bran
2 teaspoons baking soda
¼ teaspoon salt
1 cup plain fat-free yogurt
1 cup mashed ripe banana (about 2)
1 large egg
1 cup chopped pitted dates
¾ cup chopped walnuts
½ cup chopped dried pineapple
3 tablespoons ground flaxseed (about 2 tablespoons whole)
1. Preheat oven to 350°.
2. Place 18 paper muffin cup liners in muffin cups; coat liners with cooking spray.
3. Weigh or lightly spoon flours into dry measuring cups; level with a knife. Combine flours and next 5 ingredients in a large bowl; stir with a whisk. Make a well in center of mixture.
4. Combine yogurt, banana, and egg; add to flour mixture, stirring just until moist. Fold in dates, walnuts, and pineapple. Spoon batter into prepared muffin cups. Sprinkle evenly with flaxseed.
5. Bake at 350° for 20 minutes or until muffins spring back when touched lightly in center. Remove muffins from pans immediately; cool on a wire rack. Yield: 18 servings (serving size: 1 muffin).
CALORIES 186; FAT 4.4g (sat 0.5g, mono 0.7g, poly 2.8g); PROTEIN 4.2g; CARB 35.2g; FIBER 3.4g; CHOL 12mg; IRON 1.2mg; SODIUM 190mg; CALC 42mg
A Little More…
Add a 6-ounce carton of fat-free yogurt for an additional 100 calories.
QUICK FIX
Ride Your Bike
During a leisurely (less than 10 miles per hour) 30-minute bike ride, you can burn about 140 calories. Amp up the intensity to more than 10 miles per hour, and you can double the amount of calories you burn.
EASY-TO-ASSEMBLE
Bacon-Cheddar Corn Muffins
Use extrasharp cheese for the most intense flavor. These muffins are great for breakfast or with soup. Split the muffins in two and toast for tasty leftovers.
Cooking spray
6.75 ounces all-purpose flour (about 1½ cups)
½ cup yellow cornmeal
1 teaspoon baking powder
1 teaspoon baking soda
1 teaspoon sugar
½ teaspoon salt
1 cup fat-free milk
2 tablespoons lemon juice
2 tablespoons butter, melted
1 large egg
½ cup (2 ounces) shredded extrasharp cheddar cheese
4 center-cut bacon slices, cooked and crumbled
1. Preheat oven to 400°.
2. Place 12 paper muffin cup liners in muffin cups. Coat liners with cooking spray; set aside.
3. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 5 ingredients in a large bowl; make a well in center of mixture.
4. Combine milk and juice in a medium bowl; let stand 2 minutes (milk will curdle). Add butter and egg; stir well to combine. Add to flour mixture, stirring just until moist. Stir in cheese and bacon. Spoon batter evenly into prepared muffin cups. Bake at 400° for 17 minutes or until muffins spring back when touched lightly in center. Remove muffins from pans immediately; place on a wire rack. Yield: 6 servings (serving size: 2 muffins).
CALORIES 284; FAT 9.6g (sat 5.2g, mono 3g, poly 0.6g); PROTEIN 10.4g; CARB 38.2g; FIBER 1.2g; CHOL 60mg; IRON 2.2mg; SODIUM 684mg; CALC 176mg
A Little More…
Add a cup of cubed honeydew for an additional 60 calories.
NUTRITION NOTE
Center-Cut Bacon
This type of bacon has the same satisfying flavor, but because it’s cut closer to the bone, it contains about 20 percent less saturated fat than regular bacon. A serving of two slices is modest in calories (40 calories) and saturated fat (1 gram), plus the sodium is reasonable (173 milligrams).
WEEKEND FAVORITE
Blueberry Pancakes
Since these pancakes reheat well in the toaster oven, you can make a big batch and enjoy them all week.
2.25 ounces all-purpose flour (about ½ cup)
2.4 ounces whole-wheat flour (about ½ cup)
1 tablespoon sugar
1 teaspoon baking powder
½ teaspoon baking soda
⅛ teaspoon salt
⅛ teaspoon ground nutmeg
¾ cup vanilla fat-free yogurt
2 tablespoons butter, melted
2 teaspoons fresh lemon juice
½ teaspoon vanilla extract
2 large eggs, lightly beaten
Cooking spray
1 cup fresh blueberries
1. Weigh or lightly spoon flours into dry measuring cups; level with a knife. Combine flours and next 5 ingredients in a large bowl, stirring well with a whisk. Combine yogurt and next 4 ingredients in a small bowl; add to flour mixture, stirring until smooth.
2. Heat a large nonstick skillet over medium heat. Coat pan with cooking spray. Pour about ¼ cup batter per pancake onto a hot nonstick griddle or nonstick skillet. Top each pancake with 2 tablespoons blueberries. Cook 2 minutes or until tops are covered with bubbles and edges look cooked. Carefully turn pancakes over; cook 2 minutes or until bottoms are lightly browned. Yield: 4 servings (serving size: 2 pancakes).
CALORIES 272; FAT 8.8g (sat 4.5g, mono 2.5g, poly 0.8g); PROTEIN 9.5g; CARB 40.1g; FIBER 3.2g; CHOL 122mg; IRON 2mg; SODIUM 403mg; CALC 192mg
A Little More…
Add a cup of fresh strawberries for an additional 50 calories. For a special treat, you can substitute ½ cup of chocolate chips for the fresh blueberries. The calories per serving will increase to 411 calories.
QUICK FIX
Running
Lace up your sneakers for a run (at a pace of 10 minutes per mile) and you’ll burn about 350 calories in 30 minutes.
Carrot Cake Pancakes
These cakey flapjacks feature warm spices and bright carrot flavor. Our lightened version uses low-fat buttermilk in the pancakes.
5.6 ounces all-purpose flour (about 1¼ cups)
¼ cup chopped walnuts, toasted
2 teaspoons baking powder
1 teaspoon ground cinnamon
¼ teaspoon salt
⅛ teaspoon freshly ground nutmeg
Dash of ground cloves
Dash of ground ginger
¼ cup packed brown sugar
¾ cup low-fat buttermilk
1 tablespoon canola oil
1½ teaspoons vanilla extract
2 large eggs, lightly beaten
2 cups finely grated carrot (about 1 pound)
Cooking spray
1. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 7 ingredients in a large bowl, stirring with a whisk. Combine ¼ cup brown sugar and next 4 ingredients; add sugar mixture to flour mixture, stirring just until moist. Fold in 2 cups carrot.
2. Heat a large nonstick skillet over medium heat. Coat pan with cooking spray. Pour about ¼ cup batter per pancake onto a hot nonstick griddle or nonstick skillet; spread gently with a spatula. Cook 2 minutes or until tops are covered with bubbles and edges look cooked. Carefully turn pancakes over; cook 1 minute or until bottoms are lightly browned. Repeat procedure twice with remaining batter. Yield: 6 servings (serving size: 2 pancakes).
CALORIES 244; FAT 7.6g (sat 1.2g, mono 2.9g, poly 3.1g); PROTEIN 7.7g; CARB 35.8g; FIBER 2.2g; CHOL 63mg; IRON 2.3mg; SODIUM 340mg; CALC 175mg
A Little More…
Combine 3 tablespoons softened butter and 2 tablespoons honey in a small bowl to create a tasty honey butter to serve with your pancakes. A 2-teaspoon serving will add 71 calories to your meal.
NUTRITION NOTE
Carrots
With their crunchy texture and sweet flavor, carrots can be a welcome addition to quick breads. Nutritionally, they offer a host of benefits. They’re an excellent source of a variety of antioxidants, and the richest vegetable source of carotenes. These compounds help protect against heart disease and cancer and also promote good vision, particularly night vision.
Coconut Pancakes
3.33 ounces all-purpose flour (about ¾ cup)
1 ounce coconut flour or all-purpose flour (about ⅓ cup)
1½ teaspoons baking powder
1½ teaspoons granulated sugar
¼ teaspoon salt
1 cup light coconut milk
¼ cup fat-free milk
1 tablespoon canola oil
1 large egg
Cooking spray
1. Weigh or lightly spoon flours into dry measuring cups; level with a knife. Combine flours, baking powder, granulated sugar, and salt in a large bowl. Combine coconut milk and next 3 ingredients in a small bowl, stirring with a whisk. Add milk mixture to flour mixture, stirring with a whisk (batter will be thick).
2. Heat a large nonstick skillet over medium heat. Coat pan with cooking spray. Pour about ¼ cup batter per pancake onto a hot nonstick griddle or nonstick skillet; spread gently with a spatula. Cook 2 minutes or until tops are covered with bubbles and edges look cooked. Carefully turn pancakes over; cook 2 minutes or until bottoms are lightly browned. Yield: 4 servings (serving size: 2 pancakes).
CALORIES 241; FAT 9.1g (sat 4.3g, mono 2.5g, poly 1.3g); PROTEIN 7g; CARB 34.6g; FIBER 6.6g; CHOL 53mg; IRON 2.1mg; SODIUM 373mg; CALC 142mg
A Little More…
Serve the pancakes with about ½ cup of Orange-Mango Compote for an additional 89 calories per serving.
Orange-Mango Compote
The compote is a delicious topping for pancakes, French toast, or oatmeal. It keeps well in the fridge for several days.
1½ cups chopped cored peeled red apple (about 1 medium)
1 cup chopped peeled mango (about 1 medium)
1 cup water
1 teaspoon grated orange rind
⅓ cup chopped orange sections
2 tablespoons light brown sugar
¼ teaspoon ground cinnamon
1 tablespoon cornstarch
1 tablespoon water
1½ teaspoons fresh lime juice
1. Combine first 7 ingredients in a large saucepan; bring to a boil. Cover, reduce heat, and cook 8 minutes or until fruit is tender. Combine cornstarch, 1 tablespoon water, and lime juice in a small bowl, stirring with a whisk; stir into fruit mixture, and bring to a boil. Cook 1 minute or until slightly thickened, stirring constantly. Remove from heat. Yield: 4 servings (serving size: about ½ cup).
CALORIES 89; FAT 0.2g (sat 0g, mono 0.1g, poly 0g); PROTEIN 0.5g; CARB 23g; FIBER 1.8g; CHOL 0mg; IRON 0.3mg; SODIUM 4mg; CALC 21mg
BACK ON TRACK
Sign Up for a Race
To get back on track, sign up for a race with a friend and train together. It’s hard to skip exercise when a friend is counting on you to be there too. Plus, once you’ve paid the registration fee for the race, you’re less likely to let that money go to waste.
Banana-Cinnamon Waffles
These lightly spiced waffles are topped with sliced bananas and maple syrup, but if you’d prefer them without these additions, a plain serving contains 215 calories.
4.5 ounces all-purpose flour (about 1 cup)
2.4 ounces whole-wheat flour (about ½ cup)
1 ounce buckwheat flour (about ¼ cup)
¼ cup ground flaxseed
2 tablespoons sugar
1½ teaspoons baking powder
½ teaspoon ground cinnamon
¼ teaspoon salt
1½ cups fat-free milk
3 tablespoons butter, melted
2 large eggs, lightly beaten
1 large ripe banana, mashed
Cooking spray
½ cup maple syrup
2 large bananas, cut into slices
1. Weigh or lightly spoon flours into dry measuring cups; level with a knife. Combine flours, flaxseed, and next 4 ingredients in a medium bowl, stirring with a whisk.
2. Combine milk, butter, and eggs, stirring with a whisk; add milk mixture to flour mixture, stirring until blended. Fold in mashed banana.
3. Preheat a waffle iron. Coat iron with cooking spray. Spoon about ¼ cup batter per 4-inch waffle onto hot waffle iron, spreading batter to edges. Cook 3 to 4 minutes or until steaming stops; repeat procedure with remaining batter. Drizzle each serving with maple syrup and top with banana slices. Yield: 8 servings (serving size: 2 waffles, 1 tablespoon syrup, and about ¼ cup banana slices).
CALORIES 297; FAT 7.6g (sat 3.4g, mono 1.9g, poly 1.4g); PROTEIN 7.7g; CARB 52.3g; FIBER 4.3g; CHOL 65mg; IRON 2.2mg; SODIUM 207mg; CALC 148mg
A Little More…
Top these waffles with an extra ¼ cup of banana slices for an extra 30 calories and an additional gram of fiber.
NUTRITION NOTE
Buckwheat Flour
Buckwheat flour provides protein and fiber. It has an assertive flavor adding a somewhat tangy, robust nuttiness to both quick and yeast breads.
Gingerbread Waffles
Top these fluffy waffles with 1 teaspoon of butter (33 calories) and 1 tablespoon of maple syrup (52 calories).
9 ounces all-purpose flour (about 2 cups)
1½ teaspoons baking powder
½ teaspoon baking soda
¼ teaspoon salt
¼ teaspoon ground cinnamon
1½ cups fat-free buttermilk
3 tablespoons canola oil
3 tablespoons molasses
2 teaspoons finely grated peeled fresh ginger
2 large egg yolks
1 (4-ounce) container applesauce
3 tablespoons minced crystallized ginger
2 large egg whites
Cooking spray
1. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour, baking powder, and next 3 ingredients in a medium bowl; stir with a whisk. Combine buttermilk and next 5 ingredients in a small bowl. Add milk mixture to flour mixture, stirring just until combined. Stir in crystallized ginger.
2. Beat egg whites with a mixer at high speed until soft peaks form. Gently fold egg whites into batter.
3. Preheat a Belgian waffle iron. Coat iron with cooking spray. Spoon about ⅔ cup batter per 4-inch waffle onto hot Belgian waffle iron, spreading batter to edges. Cook 5 minutes or until steaming stops; repeat procedure with remaining batter. Yield: 9 servings (serving size: 1 waffle).
Note: You can use a regular waffle iron if you like. Simply spoon ⅓ cup batter per 4-inch waffle onto a hot waffle iron. A serving will be 2 waffles. The nutrition information per serving is the same.
CALORIES 208; FAT 6.1g (sat 0.7g, mono 3.2g, poly 1.7g); PROTEIN 5.8g; CARB 32.5g; FIBER 1g; CHOL 47mg; IRON 2mg; SODIUM 277mg; CALC 124mg
A Little More…
Add ¾ cup of grapes for an additional 90 calories. For something special, substitute 2 tablespoons of lemon curd in place of the syrup and butter. It’ll provide a sweet punch of flavor to each waffle and add 130 calories to your meal, bringing a serving to 338 calories.
NUTRITION NOTE
Canola Oil
An ideal all-purpose oil is low in saturated fats and high in mono- and polyunsaturated fats. One of our favorites that meets this criteria is canola oil. It has the least amount of saturated fat of any cooking oil (only 7 percent), and its mild flavor makes it ideal for a wide range of uses.
Marmalade French Toast Casserole
Grapefruit or mixed fruit marmalade will work just as well as the orange marmalade called for in the recipe. Serve the casserole with honey or pancake syrup warmed with orange rind and a splash of orange juice (add 1 teaspoon rind and 2 tablespoons juice per ½ cup syrup). This easy casserole can be assembled in less than 15 minutes before being stored in the refrigerator overnight.
3 tablespoons butter, softened
1 (16-ounce) sourdough French bread loaf, cut into 24 (½-inch) slices
Cooking spray
1 (12-ounce) jar orange marmalade
2¾ cups 1% low-fat milk
⅓ cup sugar
1 teaspoon vanilla extract
¼ teaspoon ground nutmeg
6 large eggs
⅓ cup finely chopped walnuts
1. Spread softened butter on 1 side of each bread slice. Arrange 12 bread slices, buttered sides down, slightly overlapping in a single layer in a 13 x 9–inch baking dish coated with cooking spray. Spread marmalade evenly over bread; top with remaining 12 bread slices, buttered sides up.
2. Combine milk and next 4 ingredients, stirring with a whisk. Pour egg mixture over bread. Cover and refrigerate 8 hours or overnight.
3. Preheat oven to 350°.
4. Sprinkle casserole with walnuts. Bake at 350° for 45 minutes or until golden. Let stand 5 minutes before serving. Cut into 12 pieces. Yield: 12 servings (serving size: 1 piece).
CALORIES 293; FAT 9g (sat 3.2g, mono 2.2g, poly 2.3g); PROTEIN 9.1g; CARB 46.4g; FIBER 1.6g; CHOL 116mg; IRON 2.2mg; SODIUM 315mg; CALC 132mg
A Little More…
If you’d like a more ample portion, cut this casserole into 9 pieces—each serving will contain 389 calories. Or, serve with orange sections. A medium orange contains about 60 calories.
NUTRITION NOTE
Marmalade
Marmalade is a fruit preserve that includes pieces of the rind in the jelly base. It’s primarily made from citrus fruits, particularly oranges, and because it contains both the rind and the flesh, it has a sour, bitter flavor unlike other jams and jellies.
Whole-Wheat Cinnamon Rolls
Pair these sweet rolls with 2 pieces of center-cut bacon (40 calories) to round out this weekend-worthy meal.
1½ packages dry yeast (about 3¼ teaspoons)
¾ cup warm fat-free milk (100° to 110°)
¼ cup warm water (100° to 110°)
¼ cup butter, softened
¼ cup honey
½ teaspoon salt
1½ teaspoons fresh lemon juice
1 large egg
1 large egg white
11.25 ounces all-purpose flour (about 2½ cups), divided
7 ounces whole-wheat flour (about 1½ cups)
Cooking spray
¼ cup packed brown sugar
1½ tablespoons ground cinnamon
⅛ teaspoon ground nutmeg
⅓ cup raisins
¾ cup powdered sugar, sifted
¾ teaspoon vanilla extract
5 teaspoons fat-free milk
1. Dissolve yeast in warm milk and ¼ cup warm water in a large bowl; let stand 5 minutes or until foamy. Add butter and next 5 ingredients; stir well. Weigh or lightly spoon flours into dry measuring cups; level with a knife. Add 9 ounces all-purpose flour (about 2 cups) and whole-wheat flour to yeast mixture, stirring until a soft dough forms. Turn dough out onto a floured surface. Knead until smooth and elastic (about 8 minutes); add enough of remaining 2.25 ounces all- purpose flour (about ½ cup), 1 tablespoon at a time, to prevent dough from sticking to hands (dough will feel sticky). Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85°), free from drafts, 1 hour or until doubled in size. (Gently press two fingers into dough. If indentation remains, dough has risen enough.) Punch dough down; roll into a 16 x 12–inch rectangle on a floured surface. Coat surface of dough with cooking spray.
2. Combine brown sugar, cinnamon, and nutmeg; sprinkle over dough, leaving a ½-inch border. Sprinkle raisins over dough, pressing gently into dough. Roll up rectangle tightly, starting with a long edge, pressing firmly to eliminate air pockets; pinch seam to seal. Cut dough into 16 rolls. Place rolls, cut sides up, in a 13 x 9–inch baking pan coated with cooking spray. Cover and let rise 45 minutes or until doubled in size.
3. Preheat oven to 375°.
4. Uncover rolls. Bake at 375° for 22 minutes or until lightly browned. Cool in pan on a wire rack.
5. Place powdered sugar and vanilla in a small bowl. Add 5 teaspoons milk, 1 teaspoon at a time, stirring to form a thick glaze. Drizzle glaze evenly over rolls. Yield: 16 servings (serving size: 1 roll).
CALORIES 209; FAT 3.7g (sat 2g, mono 0.9g, poly 0.3g); PROTEIN 5.1g; CARB 40.4g; FIBER 2.6g; CHOL 21mg; IRON 2mg; SODIUM 111mg; CALC 39mg
A Little More…
Double up on these sweet rolls for a more substantial breakfast.
NUTRITION NOTE
Weighing Flour
Measuring flour is the most important part of successful light baking—too much flour will yield a dry product. Because of this, we list the flour amounts in our ingredient lists by weight and approximate cup measure for those who don’t have a kitchen scale. It’s preferable to measure by weight because it’s more accurate and ensures you’ll get the same delicious results we achieve in our Test Kitchens. If you use measuring cups be sure to stir the flour in the canister before spooning it out, lightly spoon the flour into the measuring cup (do not pack it in), and then level off the excess with a knife.
Pecan Sticky Rolls
¾ cup warm fat-free milk (100° to 110°)
¼ cup granulated sugar
½ teaspoon salt
1 package dry yeast (about 2¼ teaspoons)
¼ cup warm water (100° to 110°)
½ cup egg substitute
3 tablespoons butter, melted and cooled
18 ounces all-purpose flour (about 4 cups), divided
Cooking spray
¾ cup packed dark brown sugar
3 tablespoons butter, melted
2 tablespoons hot water
⅓ cup finely chopped pecans, toasted
⅔ cup granulated sugar
1 tablespoon ground cinnamon
1½ tablespoons butter, melted
1. Combine first 3 ingredients in a bowl.
2. Dissolve yeast in ¼ cup warm water in a small bowl; let stand 5 minutes. Stir yeast mixture into milk mixture. Add egg substitute and 3 tablespoons melted butter; stir until well combined.
3. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Add 16.8 ounces (about 3¾ cups) flour to yeast mixture; stir until smooth. Turn dough out onto a lightly floured surface. Knead until smooth and elastic (about 8 minutes); add enough of remaining flour, 1 tablespoon at a time, to prevent dough from sticking to hands (dough will feel slightly soft and tacky).
4. Place dough in a large bowl coated with cooking spray; turn to coat top. Cover and let rise in a warm place (85°), free from drafts, 45 minutes. Punch dough down and turn over in bowl; lightly coat with cooking spray. Cover and let rise 45 minutes. Punch dough down; cover and let rest 5 minutes.
5. Combine brown sugar, 3 table- spoons butter, and 2 tablespoons hot water in a small bowl; stir with a whisk until smooth. Scrape sugar mixture into a 13 x 9–inch baking pan coated with cooking spray, spreading evenly over bottom of pan with a spatula. Sprinkle sugar mixture evenly with pecans, and set aside.
6. Combine ⅔ cup granulated sugar and cinnamon in a small bowl. Turn dough out onto a lightly floured surface; pat dough into a 16 x 12–inch rectangle. Brush surface of dough with 1½ tablespoons melted butter. Sprinkle sugar mixture evenly over dough, leaving a ½-inch border. Beginning with a long side, roll up dough jelly-roll fashion; pinch seam to seal (do not seal ends of roll). Cut roll into 15 slices (approximately 1 inch wide). Arrange slices, cut sides up, in prepared pan. Lightly coat rolls with cooking spray; cover and let rise in a warm place (85°), free from drafts, 30 minutes or until doubled in size.
7. Preheat oven to 350°.
8. Uncover rolls, and bake at 350° for 20 minutes or until lightly browned. Let stand 1 minute; carefully invert onto a serving platter. Yield: 15 servings (serving size: 1 roll).
CALORIES 275; FAT 7.6g (sat 3.8g, mono 2.6g, poly 0.8g); PROTEIN 4.9g; CARB 47g; FIBER 1.4g; CHOL 15mg; IRON 2.2mg; SODIUM 146mg; CALC 37mg
A Little More…
Pairing this with an 8-ounce cup of cappuccino made with fat-free milk will add 50 calories to your meal.
NUTRITION NOTE
Egg Substitute
Made from egg whites, corn oil, water, flavorings, and preservatives, egg substitute is nutritionally the same as egg whites. If you’d rather use egg whites, replace ¼ cup of egg substitute with two egg whites.
WEEKEND FAVORITE
Cardamom-Lime Sweet Rolls
1 package dry yeast (about 2¼ teaspoons)
¼ cup warm water (100° to 110°)
½ cup reduced-fat sour cream
⅓ cup granulated sugar
¼ cup butter, melted
1 teaspoon vanilla extract
¾ teaspoon salt
1 large egg, lightly beaten
10.5 ounces all-purpose flour (about 2⅓ cups), divided
Cooking spray
½ cup packed brown sugar
1 tablespoon grated lime rind
½ to ¾ teaspoon ground cardamom
2 tablespoons butter, melted and divided
1 cup powdered sugar
3 tablespoons fresh lime juice
1. Dissolve yeast in warm water in a small bowl; let stand 5 minutes.
2. Combine sour cream and next 5 ingredients in a large bowl, stirring until well blended. Gradually stir yeast mixture into sour cream mixture. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Add 9 ounces flour (about 2 cups) to sour cream mixture, stirring to form a soft dough.
3. Turn dough out onto a lightly floured surface. Knead until smooth and elastic (about 8 minutes); add enough of remaining 1.5 ounces flour (about ⅓ cup), 1 tablespoon at a time, to prevent dough from sticking to hands (dough will feel slightly tacky).
4. Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85°), free from drafts, 1 hour or until doubled in size. (Gently press two fingers into dough. If indentation remains, dough has risen enough.)
5. Combine brown sugar, rind, and cardamom. Divide dough into 2 equal portions. Working with 1 portion at a time, roll dough into a 12 x 10–inch rectangle; brush with 1 tablespoon butter. Sprinkle half of filling over dough. Beginning with a long side, roll up jelly-roll fashion; pinch seam to seal (do not seal ends of roll). Repeat procedure with remaining dough, 1 tablespoon butter, and filling. Cut each roll into 12 (1-inch) slices. Place slices, cut sides up, in a 13 x 9–inch baking pan coated with cooking spray. Cover and let rise 30 minutes or until doubled in size.
6. Preheat oven to 350°.
7. Uncover dough. Bake at 350° for 25 minutes or until lightly browned. Cool in pan 5 minutes on a wire rack.
8. To prepare glaze, combine powdered sugar and juice, stirring until smooth. Drizzle glaze over warm rolls. Yield: 24 rolls (serving size: 2 rolls).
CALORIES 260; FAT 7.6g (sat 4.6g, mono 1.6g, poly 0.4g); PROTEIN 3.8g; CARB 44.4g; FIBER 1g; CHOL 38mg; IRON 1.6mg; SODIUM 204mg; CALC 34mg
A Little More…
Add thick-cut bacon for a salty side. Two pieces will add about 100 calories to your meal.
NUTRITION NOTE
Cardamom
Cardamom is best stored in whole pod form. Its essential oils are volatile, so the flavor of ground cardamom dissipates quickly. The best pods will be pale sage green with sticky black seeds inside. They’re intensely aromatic and have a unique spicy-sweet flavor. Bruise whole pods before using them to allow the flavor to escape. Ten pods equal about 1½ teaspoons ground cardamom.
Blueberry Coffee Cake
This moist, tender blueberry coffee cake scored high in our Test Kitchens, where tasters unanimously considered it a delicious way to use the first blueberries of the season. Studded with plump, juicy pockets of berries, the cake also features a sprinkling of turbinado sugar on top that adds another dimension of texture. Ideal for breakfast, brunch, dessert, or as a snack to savor with coffee, it’s a recipe you’ll make more than once.
6.75 ounces all-purpose flour (about 1½ cups)
1 teaspoon baking powder
¼ teaspoon baking soda
¼ teaspoon salt
¾ cup granulated sugar
6 tablespoons butter, softened
1 teaspoon vanilla extract
1 large egg
1 large egg white
1⅓ cups low-fat (1%) buttermilk
Cooking spray
2 cups fresh blueberries
1 tablespoon turbinado sugar
1. Preheat oven to 350°.
2. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour, baking powder, soda, and salt, stirring with a whisk.
3. Place granulated sugar and butter in a large bowl; beat with a mixer at medium speed until well blended (about 2 minutes). Add vanilla, egg, and egg white; beat well. Add flour mixture and buttermilk alternately to sugar mixture, beginning and ending with flour mixture; mix after each addition.
4. Spoon half of batter into a 9-inch round baking pan coated with cooking spray. Sprinkle evenly with 1 cup blueberries. Spoon remaining batter over blueberries; sprinkle evenly with remaining 1 cup blueberries. Sprinkle the top evenly with 1 tablespoon turbinado sugar. Bake at 350° for 50 minutes or until a wooden pick inserted in center comes out clean. Cool in pan 10 minutes on a wire rack; remove from pan. Cool completely on wire rack. Cut into 8 wedges. Yield: 8 servings (serving size: 1 wedge).
Note: If using peak-season fruit, use 1½ cups blueberries instead of 2 cups, and only 1 cup buttermilk instead of 1⅓ cups. This will make the batter thicker so the berries won’t sink to the bottom.
CALORIES 287; FAT 9.9g (sat 5.9g, mono 2.6g, poly 0.6g); PROTEIN 5.4g; CARB 45.4g; FIBER 1.5g; CHOL 51mg; IRON 1.4mg; SODIUM 294mg; CALC 93mg
A Little More…
Serve this sweet coffee cake with a side of turkey breakfast sausage for a savory contrast that also provides filling protein. A 3-ounce serving contains 134 calories and 15 grams of protein.
NUTRITION NOTE
Regular vs. Low-Fat (1%) Buttermilk
Substituting low-fat buttermilk for regular in your baked goods can have a noticeable impact. In this recipe, making that switch saved 70 calories and 4.9 grams of saturated fat.
Oatmeal with Apples, Hazelnuts, and Flaxseed
If your market sells hazelnuts with the skins removed, you can skip steps 1 and 2, and just finely chop the nuts.
¼ cup hazelnuts
3 cups fat-free milk
1½ cups regular oats
1½ cups diced Granny Smith apple (about 1 medium)
⅓ cup ground flaxseed
½ teaspoon ground cinnamon
¼ teaspoon salt
½ teaspoon vanilla extract
3 tablespoons brown sugar
3 tablespoons slivered almonds
1. Preheat oven to 350°.
2. Place hazelnuts on a baking sheet. Bake at 350° for 15 minutes, stirring once. Turn nuts out onto a towel. Roll up towel; rub off skins. Finely chop nuts, and set aside.
3. Combine milk and next 5 ingredients in a medium saucepan. Bring to a boil over medium heat. Stir in vanilla. Cover, reduce heat, and simmer 5 minutes or until thick. Sprinkle with hazelnuts, brown sugar, and almonds. Yield: 6 servings (serving size: ⅔ cup).
CALORIES 258; FAT 8.4g (sat 0.9g, mono 4.1g, poly 2.9g); PROTEIN 9.8g; CARB 36.3g; FIBER 6g; CHOL 2mg; IRON 1.9mg; SODIUM 156mg; CALC 203mg
A Little More…
Pour a bigger portion of this hot, filling meal. A 1-cup serving contains 387 calories.
NUTRITION NOTE
Oats
Regular (rolled) oats are made of whole groats that have been steamed and then flattened by large rollers. They’re ready in about five minutes and provide a variety of health benefits, including a dose of fiber (1.9 grams in just a ¼-cup serving) that is great for your heart and your digestive tract.
Three-Grain Breakfast Cereal with Walnuts and Dried Fruit
This mixture of barley and oats with nuts and raisins will keep you energized all morning. Walnuts provide omega-3 fatty acids, but pecans also work nicely in this high-fiber cereal. Serve this breakfast cereal with 6 ounces of fat-free yogurt (100 calories) and ¼ cup of sliced fresh strawberries (15 calories) for a complete meal.
½ cup maple syrup
⅓ cup honey
3 tablespoons canola oil
1½ tablespoons vanilla extract
4½ cups regular oats
1 cup uncooked quick-cooking barley
¾ cup chopped walnuts or pecans
½ cup wheat germ
1 teaspoon ground cinnamon
¼ teaspoon ground nutmeg
Cooking spray
1 (7-ounce) package dried mixed fruit (such as Sun-Maid), chopped
1. Preheat oven to 325°.
2. Combine first 4 ingredients, stirring with a whisk.
3. Combine oats and next 5 ingredients in a large bowl. Add syrup mixture; stir well to coat. Spread oat mixture evenly onto a jelly-roll pan coated with cooking spray. Bake at 325° for 30 minutes or until browned, stirring every 10 minutes. Stir in dried fruit. Cool completely.
Yield: 8 cups (serving size: ⅓ cup).
Note: Store in an airtight container for up to 5 days.
CALORIES 185; FAT 5.8g (sat 0.6g, mono 1.7g, poly 2.8g); PROTEIN 4.5g; CARB 31.3g; FIBER 4g; CHOL 0mg; IRON 1.6mg; SODIUM 4mg; CALC 24mg
A Little More…
Use a ½-cup serving of this cereal over fat-free yogurt instead of ⅓ cup for an additional 93 calories.
BACK ON TRACK
Use the Scale
Getting on the scale may not be your favorite morning activity, but regular weigh-ins can help you stay on track (or get back on track). If you’ve fallen off the healthy-eating wagon, the best way to get back on is to face the music and weigh yourself. Don’t beat yourself up if you’ve gained a few pounds. Instead, refocus your efforts, recommit to your healthy lifestyle, and then follow up with weekly weigh-ins to check your progress. If you’re trying to lose weight, keep a written record of your weight loss so that even if you’ve hit a plateau or stumbling block, you can get encouragement and maintain your motivation by seeing your long-term progress.
Lumberjack Hash
Frozen hash browns make this version of the popular diner dish quick and easy.
2 teaspoons vegetable oil
2 teaspoons butter
1 cup chopped onion
1 cup chopped green bell pepper
2 garlic cloves, minced
8 cups frozen shredded hash brown potatoes (about 1 pound), thawed
4 ounces 33%-less-sodium ham, diced
½ teaspoon salt
½ teaspoon black pepper
¾ cup (3 ounces) reduced-fat shredded cheddar cheese
1. Heat oil and butter in a large nonstick skillet over medium heat. Add onion; cook 5 minutes. Add bell pepper and garlic; cook 3 minutes. Add potatoes and next 3 ingredients; cook 16 minutes or until potatoes are golden brown, stirring occasionally. Top with cheese; cook 2 minutes or until cheese melts. Yield: 4 servings (serving size: 1¼ cups).
CALORIES 276; FAT 9.1g (sat 4.2g, mono 1.6g, poly 1.6g); PROTEIN 16.5g; CARB 33.7g; FIBER 3.5g; CHOL 33mg; IRON 0.8mg; SODIUM 738mg; CALC 208mg
A Little More…
Serve this hearty meal with a fruit salad. A mix of ½ cup of fresh orange sections and ½ cup of grapefruit sections would provide an additional 80 calories plus a dose of vitamin C.
NUTRITION NOTE
Frozen Hash Browns
When buying frozen hash browns at the grocery store, make sure you choose a plain variety that doesn’t contain added seasonings and salt. Read the label. The sodium should be 5 milligrams or less per serving. By choosing an unseasoned variety, you control both the flavor of the dish and the amount of sodium you’re consuming.
Jalapeño, Sausage, Jack, and Egg Breakfast Braid
1 (13.8-ounce) can refrigerated pizza crust dough
Cooking spray
1 tablespoon olive oil
¼ cup chopped onion
4 ounces chicken sausage with jalapeño peppers, chopped
2 large eggs, lightly beaten
½ cup (2 ounces) shredded Monterey Jack cheese
¼ cup shredded cheddar cheese
¼ cup chopped seeded jalapeño pepper
1 large egg white, lightly beaten
1. Preheat oven to 425°.
2. Unroll dough onto a baking sheet coated with cooking spray; pat into a 15 x 10–inch rectangle.
3. Heat oil in a large skillet over medium heat. Add onion and sausage; cook 9 minutes or until lightly browned. Stir in eggs; cook 1½ minutes or until set. Remove from heat.
4. Sprinkle Monterey Jack lengthwise down center of dough, leaving about a 2½-inch border on each side. Spoon egg mixture evenly over cheese. Sprinkle cheddar over egg mixture; top with jalapeño pepper.
5. Make 2-inch-long diagonal cuts about 1 inch apart on both sides of dough to within ½ inch of filling using a sharp knife or kitchen shears. Arrange strips over filling, alternating strips diagonally over filling. Press ends under to seal. Brush with egg white. Bake at 425° for 15 minutes or until golden brown. Let stand 5 minutes. Cut crosswise into 8 slices. Yield: 4 servings (serving size: 2 slices).
CALORIES 246; FAT 15.6g (sat 6.3g, mono 6.6g, poly 1.5g); PROTEIN 15.9g; CARB 11g; FIBER 0.2g; CHOL 147mg; IRON 1.2mg; SODIUM 516mg; CALC 173mg
A Little More…
Sweet and savory make a good flavor combination for breakfast, so pair this with 1 cup of grapes (120 calories) to round out this breakfast meal.
NUTRITION NOTE
Chicken Sausage
When compared to pork sausage, chicken sausage offers a substantial nutritional savings. By choosing chicken, you can save about 50 calories and 2.5 grams of saturated fat per 2-ounce serving.
Simple Baked Eggs
This is the easiest way to prepare and serve several individual portions. Serve it with a slice of whole-wheat toast (80 calories) and an orange (80 calories) to complete the meal.
1 tablespoon butter
6 large eggs
1 teaspoon freshly ground black pepper
¾ teaspoon salt
2 tablespoons whipping cream
1. Preheat oven to 350°.
2. Coat each of 6 (6-ounce) ramekins or custard cups with ½ teaspoon butter. Break 1 egg into each prepared ramekin. Sprinkle eggs evenly with pepper and salt; spoon 1 teaspoon cream over each egg. Place ramekins in a 13 x 9–inch baking dish; add hot water to pan to a depth of 1¼ inches. Bake at 350° for
25 minutes or until eggs are set. Yield: 6 servings (serving size: 1 egg).
CALORIES 109; FAT 8.7g (sat 3.9g, mono 2.9g, poly 0.8g); PROTEIN 6.5g; CARB 0.8g; FIBER 0.1g; CHOL 223mg; IRON 0.9mg; SODIUM 380mg; CALC 32mg
A Little More…
Add a second piece of whole-wheat toast and top them with 1 tablespoon of jam or jelly. These additions will add 130 calories to your meal.
QUICK FIX
Snow Days
While snowy winters may keep some inside, it can be an ideal time to experience winter sports that can keep you in shape and energized. Get outside for 30 minutes of cross-country skiing (you’ll burn more than 300 calories), snowshoeing (more than 250 calories), or sledding (more than 200 calories).
WEEKEND FAVORITE
Whispery Eggs with Crabmeat and Herbs
Whisking the eggs vigorously (even with an immersion blender) yields fluffy, whispery results.
4 large eggs, lightly beaten
2 large egg whites, lightly beaten
1 tablespoon crème fraîche
¼ teaspoon fine sea salt
¼ teaspoon freshly ground black pepper
1 teaspoon butter
1 teaspoon olive oil
1 shallot, thinly sliced
4 teaspoons chopped fresh parsley
1 teaspoon chopped fresh tarragon
1 teaspoon chopped fresh thyme
1 cup lump crabmeat, drained and shell pieces removed
16 (½-inch-thick) slices diagonally cut French bread baguette, toasted
Thyme sprigs (optional)
Louisiana hot sauce (optional)
1. Combine eggs and egg whites in a large bowl; beat vigorously with a whisk 1 minute. Add crème fraîche, salt, and pepper; beat vigorously with a whisk 1 minute.
2. Heat butter and oil in a large nonstick skillet over medium-high heat. Add shallots to pan; sauté 2 minutes, stirring frequently. Stir in parsley, tarragon, and thyme. Reduce heat to medium-low. Whisk egg mixture. Add egg mixture to pan; cook 1 minute, stirring occasionally. Fold in crabmeat; cook 1 minute or until eggs reach desired consistency, stirring gently. Arrange 4 baguette slices on each of 4 plates; spoon 1 cup egg mixture onto each serving. Garnish with thyme sprigs and serve with hot sauce, if desired. Yield: 4 servings.
CALORIES 222; FAT 8.9g (sat 3.2g, mono 3.5g, poly 1.1g); PROTEIN 16.9g; CARB 18.9g; FIBER 0.7g; CHOL 247mg; IRON 2.3mg; SODIUM 517mg; CALC 65mg
A Little More…
Pair this brunch-worthy meal with a glass of wine. A fuller-bodied, rich rosé sparkler will complement both the crabmeat and the protein of the eggs—a 5-ounce pour will add 100 calories.
BACK ON TRACK
Schedule Something New
If your motivation is lagging, consider buying a package of sessions with a personal trainer or sign up for a new group workout class, and schedule your appointments now. It can infuse new life into your workouts, and you won’t want to waste workout sessions that you’ve already paid for.
Scrambled Eggs with Morel and Tarragon Cream Sauce
Soft-scrambling the eggs prevents them from drying out and keeps them tender—cook slowly over medium heat, and stir them to a custard-like texture. For brunch, serve this dish with a quick toss-together salad (1 cup spinach, ¼ cup cherry tomatoes, and 1 tablespoon fat-free balsamic vinaigrette per serving) for an additional 30 calories. Or pair with fruit for breakfast.
½ cup (about ½ ounce) dried morel mushrooms
2 teaspoons butter
¼ cup finely chopped shallots
½ cup organic vegetable broth
1 teaspoon fresh lemon juice
⅓ cup reduced-fat sour cream
2 teaspoons chopped fresh chives, divided
2 teaspoons chopped fresh tarragon, divided
½ teaspoon salt, divided
¼ teaspoon freshly ground black pepper, divided
Cooking spray
3 large eggs
3 large egg whites
4 English muffins, split and toasted
Tarragon leaves (optional)
1. Place mushrooms in a bowl, and cover with boiling water. Cover and let stand 20 minutes or until tender. Drain well; coarsely chop.
2. Melt butter in a large nonstick skillet over medium-high heat. Add shallots; sauté 1 minute. Add mushrooms; sauté 2 minutes. Add broth and juice; cook 2 minutes. Remove from heat; stir in sour cream. Stir in 1 teaspoon chives, 1 teaspoon tarragon, ¼ teaspoon salt, and ⅛ teaspoon pepper. Place mushroom sauce in a small bowl; cover and keep warm. Wipe pan clean with a paper towel.
3. Heat pan over medium heat, and coat with cooking spray. Whisk together remaining 1 teaspoon chives, 1 teaspoon tarragon, ¼ teaspoon salt, ⅛ teaspoon black pepper, eggs, and egg whites. Pour egg mixture into pan. Cook 4 minutes or until soft-scrambled, stirring frequently.
4. Place 2 muffin halves, cut sides up, on each of 4 plates. Top each serving with about 3 tablespoons sauce and ¼ cup eggs. Garnish with tarragon leaves, if desired. Yield: 4 servings.
CALORIES 265; FAT 9.2g (sat 4.1g, mono 2.9g, poly 1.2g); PROTEIN 14.3g; CARB 31.6g; FIBER 1.8g; CHOL 171mg; IRON 3.4mg; SODIUM 732mg; CALC 152mg
A Little More…
Add a glass of apple juice to this meal. A 1-cup serving will add 115 calories.
NUTRITION NOTE
Eggs and Cholesterol
Eggs do have a place in a healthy diet. For years, the much-maligned egg received a bad nutritional grade because of its cholesterol content, but in this instance, moderation is key. Along with cholesterol, eggs contain a variety of good-for-you vitamins (vitamins A, B12, and E), minerals (iron, selenium, and trace amounts of calcium), and antioxidants, plus a dose of protein (more than 6 grams per egg).
WEEKEND FAVORITE
Eggs Benedict Florentine with Creamy Butter Sauce
1 tablespoon cornstarch
½ cup water
⅓ cup low-fat buttermilk
2 large eggs
2 tablespoons Clarified Butter
½ teaspoon salt
Cooking spray
½ teaspoon minced garlic
¼ teaspoon salt
¼ teaspoon freshly ground black pepper
6 large egg whites
4 large eggs
6 cups fresh spinach, trimmed
8 English muffins, split and toasted
8 (½-ounce) slices Canadian bacon, each cut in half
3 tablespoons chopped fresh chives
¼ teaspoon freshly ground black pepper
1. Place cornstarch in the top of a double boiler. Combine ½ cup water, buttermilk, and 2 eggs, stirring well with a whisk. Add egg mixture to cornstarch; stir well. Cook over simmering water until thick and mixture reaches 160° (about 7 minutes), stirring constantly. Stir in Clarified Butter and ½ teaspoon salt. Remove from heat. Cover and keep warm.
2. Heat a nonstick skillet over medium heat. Coat pan with cooking spray. Add garlic to pan; cook 30 seconds, stirring frequently. Combine ¼ teaspoon salt, pepper, egg whites, and 4 eggs, stirring well with a whisk. Add egg mixture to pan; cook 5 minutes or until set, stirring occasionally.
3. Place spinach in a large nonstick skillet over medium-high heat; cook 4 minutes or just until slightly wilted, stirring frequently. Place 2 muffin halves, cut sides up, on each of 8 plates. Place half a Canadian bacon slice on each muffin half, and top each serving with about ¼ cup spinach. Place about ¼ cup egg mixture on each serving, and top each serving with about 2 tablespoons sauce. Sprinkle evenly with chopped fresh chives and ¼ teaspoon pepper. Serve immediately. Yield: 8 servings. Note: Nutritional analysis includes Clarified Butter.
CALORIES 264; FAT 8.8g (sat 3.6g, mono 3g, poly 1.2g); PROTEIN 16.4g; CARB 29.9g; FIBER 0.4g; CHOL 174mg; IRON 3.7mg; SODIUM 714mg; CALC 155mg
Clarified Butter
½ cup unsalted butter
1. Place butter in a saucepan over medium-low heat; cook 5 minutes or until completely melted. Skim solids off top with a spoon; discard solids. Slowly pour remaining butter out of pan, leaving remaining solids in pan; discard solids. Yield: about ⅓ cup (serving size: 1 teaspoon).
CALORIES 37; FAT 4g (sat 2.6g, mono 1.2g, poly 0.2g); PROTEIN 0g; CARB 0g; FIBER 0g; CHOL 11mg; IRON 0mg; SODIUM 0mg; CALC 0mg
A Little More…
Serve with a glass of orange juice. It’ll add 110 calories to the meal.
QUICK FIX
Tennis
After breakfast, grab your tennis racket and a friend for a tennis match. You’ll burn about 250 calories during a 30-minute game.
Herb and Goat Cheese Omelet
A tender omelet gains a salty boost from goat cheese without adding too much sodium.
4 large eggs
1 tablespoon water
¼ teaspoon freshly ground black pepper, divided
⅛ teaspoon salt
¼ cup (1 ounce) crumbled goat cheese
1 teaspoon chopped fresh parsley
½ teaspoon chopped fresh tarragon
2 teaspoons olive oil, divided
½ cup thinly sliced zucchini
½ cup (3 x ¼–inch) julienne-cut red bell pepper
Dash of salt
1 teaspoon chopped fresh chives
1. Combine eggs and 1 tablespoon water in a bowl, stirring with a whisk. Stir in ⅛ teaspoon black pepper and ⅛ teaspoon salt. Combine goat cheese, parsley, and tarragon in a small bowl.
2. Heat 1 teaspoon olive oil in an 8-inch nonstick skillet over medium heat. Add remaining ⅛ teaspoon black pepper, zucchini, bell pepper, and dash of salt to pan; cook 4 minutes or until tender. Remove zucchini mixture from pan; cover and keep warm.
3. Place ½ teaspoon oil in pan. Pour half of egg mixture into pan, and let egg mixture set slightly (do not stir). Carefully loosen set edges of omelet with a spatula, tipping pan to pour uncooked egg to sides. Continue this procedure for about 5 seconds or until almost no runny egg remains. Sprinkle half of cheese mixture evenly over omelet; cook omelet 1 minute or until set. Slide omelet onto plate, folding into thirds. Repeat procedure with remaining ½ teaspoon oil, egg mixture, and goat cheese mixture. Sprinkle chives over omelets. Serve with zucchini mixture. Yield: 2 servings (serving size: 1 omelet and ½ cup vegetables).
CALORIES 233; FAT 17.6g (sat 5.8g, mono 7.8g, poly 2g); PROTEIN 16g; CARB 3.6g; FIBER 1g; CHOL 430mg; IRON 2.5mg; SODIUM 416mg; CALC 84mg
A Little More…
Serve with seedy whole-grain toast (80 calories) to complete this hearty meal ideal for brunch.
NUTRITION NOTE
Substituting Some Salt
Salt provides a precise package of sodium and chloride, minerals that are essential to the electrolyte balance in our bodies. Plus, nothing quite satisfies like salt. But Americans tend to take in too much. The average American consumes 3,600 milligrams of sodium each day—1,300 milligrams above the daily recommendation of 2,300 milligrams. There are other ways to add flavor without too much assistance from the salt shaker. One way is to let small amounts of salty, high-sodium ingredients shine. For example, just a little grated or finely shredded full-flavored cheese adds a punch of indulgent flavor without adding excessive sodium.
Summer Vegetable Frittata
Fresh seasonal produce enhances the flavor of this Italian omelet.
1½ tablespoons olive oil
1 cup diced zucchini
½ cup chopped red bell pepper
⅓ cup chopped onion
1 tablespoon chopped fresh thyme
½ teaspoon salt, divided
¼ teaspoon freshly ground black pepper, divided
2 garlic cloves, minced
½ cup chopped seeded tomato
9 large eggs
1. Heat olive oil in a 10-inch broilerproof skillet over medium heat. Add zucchini, bell pepper, onion, thyme, ¼ teaspoon salt, ⅛ teaspoon black pepper, and garlic. Cover and cook 7 minutes or until vegetables are tender, stirring occasionally. Stir in tomato. Cook, uncovered, 5 minutes or until liquid evaporates.
2. Combine eggs, remaining ¼ teaspoon salt, and remaining ⅛ teaspoon black pepper in a medium bowl; stir with a whisk until frothy. Pour egg mixture into pan over vegetables, stirring gently. Cover, reduce heat, and cook 15 minutes or until almost set in center.
3. Preheat broiler.
4. Broil frittata 3 minutes or until set. Invert onto a serving platter; cut into 8 wedges. Yield: 4 servings (serving size: 2 wedges).
CALORIES 227; FAT 16.4g (sat 4.2g, mono 8g, poly 2.1g); PROTEIN 15.1g; CARB 5.5g; FIBER 1.1g; CHOL 476mg; IRON 2.4mg; SODIUM 458mg; CALC 80mg
A Little More…
Pair this meal with a delicious summer fruit. One cup of fresh peach slices will add 65 calories to this meal.
NUTRITION NOTE
Tomatoes
Lycopene is the disease-fighting antioxidant behind the bold red color of tomatoes. Studies have found that lycopene—with its ability to protect cells and other structures in the body from oxygen damage—helps prevent heart disease and a variety of cancers.
Breakfast Tortilla
You can substitute pecorino Romano cheese for Manchego. Serve with 2 slices of center-cut bacon, which adds 40 calories to the meal.
½ pound Yukon gold potato (about 1 medium)
1 tablespoon minced fresh chives, divided
¾ teaspoon salt, divided
½ teaspoon freshly ground black pepper
4 large eggs
1 large egg white
1 tablespoon olive oil
1 garlic clove, minced
3 tablespoons finely grated Manchego cheese
1 teaspoon extra-virgin olive oil
½ cup halved grape or cherry tomatoes
Freshly ground black pepper (optional)
1. Preheat oven to 350°.
2. Place potato in a saucepan; cover with water. Bring to a boil. Reduce heat, and simmer 20 minutes or until tender; drain. Cool. Peel potato; thinly slice.
3. Combine 2 teaspoons chives, ¼ teaspoon salt, pepper, eggs, and egg white in a bowl; stir with a whisk until blended.
4. Heat 1 tablespoon oil in an 8-inch ovenproof nonstick skillet over medium heat. Add garlic and potato slices; cook 30 seconds, gently turning potato to coat with oil. Sprinkle with remaining ½ teaspoon salt. Press potato mixture with a spatula into a solid layer in bottom of pan. Pour egg mixture over potato mixture; cook 1 minute. Gently stir egg and potato mixture. Press potato back down in bottom of pan; cook 2 minutes. Remove from heat. Sprinkle with cheese.
5. Bake at 350° for 7 minutes or until center is set. Remove from oven. Drizzle with 1 teaspoon extra-virgin olive oil. Loosen sides of tortilla from pan, and gently slide onto a serving platter. Top with tomatoes and remaining 1 teaspoon chives. Sprinkle with black pepper, if desired. Cut into 4 wedges. Yield: 4 servings (serving size: 1 wedge and 2 tablespoons tomatoes).
CALORIES 190; FAT 10.7g (sat 2.8g, mono 5.5g, poly 1.2g); PROTEIN 10g; CARB 14g; FIBER 1.2g; CHOL 215mg; IRON 1.3mg; SODIUM 581mg; CALC 77mg
A Little More…
For a more substantial meal, serve 2 wedges of Breakfast Tortilla.
NUTRITION NOTE
Manchego Cheese
This cheese is made in the La Mancha region of Spain from Manchega sheep’s milk. Nutritionally, sheep’s milk cheese is slightly higher in fat than cheese made from cow’s milk, creating a rich, creamy cheese. And like most cheese, it provides a dose of bone-strengthening calcium.
Quick Breakfast Burritos
This recipe yields an easy, satisfying breakfast. Add more ground red pepper if you like your food hot and spicy. Serve with a cup of a mix of fresh pineapple, strawberries, and kiwifruit, which will add 80 calories to this meal.
PICO DE GALLO
1½ cups chopped tomato (about 1 large)
½ cup chopped green onions
½ cup chopped fresh cilantro
2 teaspoons fresh lemon juice
⅛ teaspoon salt
⅛ teaspoon black pepper
Dash of crushed red pepper
BURRITOS
¼ teaspoon chopped fresh oregano
⅛ teaspoon salt
⅛ teaspoon black pepper
4 eggs, lightly beaten
Dash of ground red pepper
Cooking spray
¼ cup chopped onion
1 (2-ounce) can diced green chiles
4 (6-inch) corn tortillas
½ cup (2 ounces) shredded colby-Jack cheese
1. To prepare pico de gallo, combine first 7 ingredients in a small bowl.
2. To prepare burritos, combine oregano and next 4 ingredients in a small bowl, stirring well with a whisk.
3. Heat a large nonstick skillet over medium heat. Coat pan with cooking spray. Add egg mixture, chopped onion, and green chiles to pan. Cook 3 minutes or until eggs are set, stirring frequently. Remove pan from heat; stir egg mixture well.
4. Heat corn tortillas according to package directions. Divide egg mixture evenly among tortillas. Top each serving with 2 tablespoons cheese and about ⅓ cup pico de gallo. Yield: 4 servings (serving size: 1 burrito).
CALORIES 197; FAT 10.8g (sat 4.5g, mono 3.5g, poly 1.2g); PROTEIN 12.7g; CARB 14.3g; FIBER 2.4g; CHOL 258mg; IRON 1.7mg; SODIUM 372mg; CALC 170mg
A Little More…
Serve this savory breakfast with 1 cup of 1% low-fat chocolate milk. You’ll add about 160 calories to this meal, but get 288 milligrams of calcium—more than one-fourth of the daily recommendation.
BACK ON TRACK
Think Before You Drink
Pour chocolate milk into two glasses of equal volume: One short and wide, the other tall and thin. Most people pour 19 percent more in the short glass because the eye is a poor judge of volume in relation to height and width. Your best bet: Measure your drink serving for caloric beverages until you get used to a proper serving in your glassware.
Sausage and Cheese Breakfast Casserole
Prep this the night before for an easy breakfast or brunch. Find turkey sausage in the refrigerated or freezer section of the supermarket with other breakfast meats.
Cooking spray
12 ounces turkey breakfast sausage
2 cups 1% low-fat milk
2 cups egg substitute
1 teaspoon dry mustard
¾ teaspoon salt
½ teaspoon freshly ground black pepper
¼ teaspoon ground red pepper
3 large eggs
16 (1-ounce) slices white bread
1 cup (4 ounces) reduced-fat finely shredded extrasharp cheddar cheese
¼ teaspoon paprika
1. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add sausage to pan; cook 5 minutes or until browned, stirring and breaking sausage to crumble. Remove from heat; cool.
2. Combine milk and next 6 ingredients in a large bowl, stirring with a whisk.
3. Trim crusts from bread. Cut bread into 1-inch cubes. Add bread cubes, sausage, and cheddar cheese to milk mixture, stirring to combine. Pour bread mixture into a 13 x 9–inch baking dish or 3-quart casserole dish coated with cooking spray, spreading egg mixture evenly in baking dish. Cover and refrigerate 8 hours or overnight.
4. Preheat oven to 350°.
5. Remove casserole from refrigerator; let stand 30 minutes. Sprinkle casserole evenly with paprika. Bake at 350° for 45 minutes or until set and lightly browned. Let stand 10 minutes. Yield: 10 servings (serving size: about 1¼ cups).
CALORIES 221; FAT 8.2g (sat 3.8g, mono 1.8g, poly 1g); PROTEIN 19.1g; CARB 16.8g; FIBER 0.7g; CHOL 91mg; IRON 2.6mg; SODIUM 763mg; CALC 217mg
A Little More…
Make this casserole serve 8 with a larger (about 1½ cups) portion. The calories still fall within the breakfast budget at 276 calories per serving. To further fill out the meal, pair it with 1 cup of fresh watermelon, which will add 45 colorful calories.
BACK ON TRACK
Downsize Your Dishes
If you’re one of the 54 percent of Americans who eat until their plates are clean, make sure those plates are modestly sized. On a standard 8- to 10-inch plate, a portion of your breakfast casserole looks like a meal. On a 12- to 14-inch plate, it looks meager, so you’re likely to dish out a bigger portion to fill the plate.
EASY-TO-ASSEMBLE
Three Quick Smoothies
Serve a slice of whole-wheat toast topped with 1 teaspoon of butter as a side for a Peach-Mango Smoothie or Strawberry-Guava Smoothie. This simple addition adds 113 calories to either of these quick meals. In a Banana Breakfast Smoothie, adding the yogurt at the very end imparts a creamy texture to the smoothie.
Peach-Mango Smoothie 
⅔ cup frozen sliced peaches
⅔ cup frozen mango pieces (such as Dole)
⅔ cup peach nectar
1 tablespoon honey
1 (6-ounce) carton organic peach fat-free yogurt
1. Place all ingredients in a blender; process 2 minutes or until smooth. Serve immediately. Yield: 2 servings (serving size: 1 cup).
CALORIES 184; FAT 0.3g (sat 0.1g, mono 0.1g, poly 0.1g); PROTEIN 4.1g; CARB 44g; FIBER 2.4g; CHOL 2mg; IRON 0.4mg; SODIUM 50mg; CALC 107mg
Strawberry-Guava Smoothie 
1 cup quartered strawberries (about 5 ounces)
½ cup guava nectar
1 (6-ounce) carton organic strawberry fat-free yogurt
1 frozen sliced small ripe banana
5 ice cubes (about 2 ounces)
1. Place all ingredients in a blender; process 2 minutes or until smooth. Serve immediately. Yield: 2 servings (serving size: about 1¼ cups).
CALORIES 156; FAT 0.5g (sat 0.1g, mono 0.1g, poly 0.2g); PROTEIN 4.2g; CARB 36.2g; FIBER 3.6g; CHOL 2mg; IRON 0.5mg; SODIUM 49mg; CALC 116mg
Banana Breakfast Smoothie 
½ cup 1% low-fat milk
½ cup crushed ice
1 tablespoon honey
⅛ teaspoon ground nutmeg
1 frozen sliced large ripe banana
1 cup plain Greek 2% yogurt
1. Place first 5 ingredients in a blender; process 2 minutes or until smooth. Add yogurt; process just until blended. Serve immediately. Yield: 2 servings (serving size: 1 cup).
CALORIES 212; FAT 3.6g (sat 2.5g, mono 0.2g, poly 0.1g); PROTEIN 14.2g; CARB 34.2g; FIBER 2g; CHOL 9mg; IRON 0.3mg; SODIUM 75mg; CALC 200mg
A Little More…
Substitute the butter on the toast with a tablespoon of natural peanut butter. It adds protein and healthy fats for a quick side (that adds 173 calories to the amount found in the smoothies).
NUTRITION NOTE
Smoothies
At their core, smoothies are healthy: Fruits, vegetables, and lower-fat dairy, lightly sweetened, and whirred together into a refreshing drink that provides vitamins, minerals, and antioxidants. Sized sensibly, it’s an ideal on-the-go breakfast, but supersized smoothies from various smoothie shops can provide way more calories than you bargained for at breakfast—anywhere from 300 to more than 1,000 per serving. Check the nutri-tional information before you order. Or, better yet, make your own.
EASY-TO-ASSEMBLE
Breakfast Parfaits
Assemble everything but the granola and almonds ahead of time, and store in the refrigerator for up to an hour. Sprinkle with granola and almonds just before serving for optimum crunch.
⅓ cup apricot preserves
3 cups sliced strawberries
2 cups vanilla low-fat yogurt
½ cup low-fat granola without raisins (such as Kellogg’s)
2 tablespoons slivered almonds, toasted
1. Place apricot preserves in a medium microwave-safe bowl, and microwave at HIGH 10 to 15 seconds or until preserves melt. Add strawberries, and toss gently to coat.
2. Spoon ¼ cup yogurt into each of 4 parfait glasses; top each serving with ⅓ cup strawberry mixture. Repeat layers with remaining yogurt and strawberry mixture. Top each serving with 2 tablespoons granola and 1½ teaspoons almonds. Serve immediately. Yield: 4 servings (serving size: 1 parfait).
CALORIES 279; FAT 4.2g (sat 1.4g, mono 1.4g, poly 0.6g); PROTEIN 8.7g; CARB 53.5g; FIBER 3.9g; CHOL 6mg; IRON 1mg; SODIUM 94mg; CALC 240mg
A Little More…
Scramble two eggs for a quick way to bulk up this meal. This protein-rich addition provides 140 calories.
NUTRITION NOTE
Yogurt
Yogurt is an excellent source of calcium. Many brands contain about 40 percent of daily calcium needs based on an 8-ounce serving. (We recommend low-fat and fat-free varieties.) Plus, yogurt is a tasty and versatile food that can be enjoyed for breakfast, or as a snack or dessert.