breakfast all day
omelettes, frittatas, smoothies, and more
omelettes for two
Fat-free omelettes were a staple in the old days of Weight Watchers. The one caveat was that eggs could only be eaten at breakfast or lunch. Break those long-gone rules deliciously with these foolproof omelettes; they make a great impromptu supper.
SERVES 2
20 Min or Less
Vegetarian
2 large eggs
3 egg whites
1 tablespoon water
¼ teaspoon salt
¼ teaspoon ground pepper
½ teaspoon olive oil
1 Beat together the eggs, egg whites, water, salt, and pepper in medium bowl until slightly frothy.
2 Heat ¼ teaspoon of the oil in a large nonstick skillet over medium heat. Add half of the egg mixture and cook, occasionally lifting the edges of the egg and tilting the pan to allow the uncooked mixture to flow underneath, 2 minutes. When almost set, loosen edges of the omelette with a spatula and fold into a half-moon shape. Reduce heat to low and cook 1 minute more, or until set. Repeat with the remaining egg mixture.
PER SERVING (1 omelette): 110 Cal, 6 g Total Fat, 2 g Sat Fat, 213 mg Chol, 436 mg Sod, 1 g Carb, 0 g Fib, 12 g Prot, 29 mg Calc. PointsPlus value: 3.
mushroom-swiss omelettes
Instead of mushrooms and cheese, you can fill the omelettes with any variety of cooked meats, vegetables, or poultry. If cholesterol is a concern, substitute 1 cup of fat-free egg substitute for the eggs and egg whites.
SERVES 2
20 Min or Less
Vegetarian
1½ cups sliced mushrooms
2 large eggs
3 egg whites
1 tablespoon water
¼ teaspoon salt
¼ teaspoon ground pepper
½ teaspoon olive oil
4 tablespoons shredded reduced-fat Swiss cheese
1 Spray a large nonstick skillet with nonstick spray and place over medium heat. Add the mushrooms, spreading them in a single layer. Cover and cook until golden, 3 minutes, stirring halfway through cooking. Set aside the mushrooms and wipe out the skillet with paper towels.
2 Prepare the omelette as directed in Omelettes for Two, up to Step 2. Before folding the omelette, sprinkle on 2 tablespoons of the cheese and half of the mushrooms. Continue with Step 2 as directed, adding the remaining cheese and mushrooms.
PER SERVING (1 omelette): 157 Cal, 8 g Total Fat, 3 g Sat Fat, 217 mg Chol, 455 mg Sod, 4 g Carb, 1 g Fib, 17 g Prot, 198 mg Calc. PointsPlus value: 4.
For a hearty brunch, serve the omelettes with a fresh fruit salad made with cubed cantaloupe and honeydew tossed with fresh sliced mint.
red potato and fontina frittata
A frittata is a delicious cross between an omelette and a quiche with some unique advantages over both. Although you can cut a single frittata into wedges to feed a family, it cooks much more quickly than a quiche, and doesn’t require a fat-laden crust. And unlike an omelette, it requires no turning or folding—just a stress-free trip under the broiler to firm and brown its top.
SERVES 4
Vegetarian
4 large eggs
4 large egg whites
½ cup low-fat (1%) milk
¼ cup shredded fontina cheese
2 teaspoons minced fresh thyme, or ½ teaspoon dried
3 small red potatoes, thinly sliced
½ teaspoon salt
¼ teaspoon ground pepper
1 tablespoon unsalted butter
4 scallions, thinly sliced
1 Preheat the broiler.
2 Whisk the eggs, egg whites, and milk together in a large bowl until blended. Stir in the cheese and thyme. Set aside.
3 Spray a 10-inch ovenproof nonstick skillet with nonstick spray and set over medium heat. Add the potatoes, salt, and pepper and cook, stirring occasionally, until the potatoes begin to soften and brown, 6–8 minutes. Transfer to a plate.
4 Return the skillet to the heat. Melt the butter in the same skillet. Add the scallions and cook, stirring frequently, until softened, 3 minutes. Return the potatoes to the skillet. Add the egg mixture; reduce the heat to medium-low and cook, undisturbed, until the bottom of the frittata is firm, 8–10 minutes.
5 Place the skillet under the broiler and broil 5 inches from the heat until the frittata is set in the center, 5 minutes. Cut into 4 wedges and serve at once.
PER SERVING (¼ of frittata): 273 Cal, 11 g Total Fat, 5 g Sat Fat, 203 mg Chol, 491 mg Sod, 30 g Carb, 5 g Fib, 16 g Prot, 172 mg Calc. PointsPlus value: 7.
hash browns, egg, and cheese casserole
This homey, hearty casserole is a great addition to a brunch buffet. The turkey bacon gives it a rich, smoky flavor without adding a lot of fat. If you find yourself with any leftovers, you can refrigerate them for up to two days and reheat individual portions in the microwave.
SERVES 6
6 strips turkey bacon, sliced crosswise into ¼-inch strips
3 cups (12 ounces) frozen hash brown potatoes
4 scallions, sliced
3 large eggs
3 egg whites
¾ cup low-fat (1%) small-curd cottage cheese
⅔ cup shredded reduced-fat cheddar cheese
3 tablespoons freshly grated Parmesan cheese
3 tablespoons all-purpose flour
¾ teaspoon poultry seasoning or ground sage
½ teaspoon baking powder
¼ teaspoon salt
¼ teaspoon ground pepper
1 Place the oven rack in the center of the oven; preheat oven to 375°F. Spray a 1½-quart shallow baking dish with nonstick spray.
2 Spray a nonstick skillet with nonstick spray and set over medium heat. Add the bacon and cook until nearly crisp, stirring occasionally, 4 minutes. Add the potatoes and scallions; continue cooking and stirring until tender, about 7 minutes. Remove from the heat and let cool slightly.
3 Beat together the eggs and egg whites in a large bowl until blended. Beat in the cottage cheese, ⅓ cup of the cheddar cheese, the Parmesan cheese, flour, poultry seasoning or sage, baking powder, salt, and pepper until combined. Stir in the cooled potato mixture and spread evenly into the baking dish. Bake until golden and set in the center, about 30 minutes. Sprinkle evenly with the remaining ⅓ cup cheddar cheese. Let stand until the cheese is melted, about 10 minutes, and serve hot or warm.
PER SERVING (1⁄6 of casserole): 235 Cal, 8 g Total Fat, 4 g Sat Fat, 129 mg Chol, 665 mg Sod, 22 g Carb, 2 g Fib, 18 g Prot, 205 mg Calc. PointsPlus value: 6.
canadian bacon-cheddar frittata
This hearty frittata is a natural for breakfast or brunch, but it also makes a wonderful family dinner. Try dressing it up with fresh herbs (chopped chives or fresh oregano would be particularly good) and serving it with a salad of baby lettuces and halved grape tomatoes tossed with an oil and vinegar mix.
SERVES 4
1 medium onion, chopped
1 small red bell pepper, thinly sliced
3 large eggs
3 large egg whites
1 cup fat-free milk
⅛ teaspoon ground pepper
4 slices Canadian bacon, chopped
1 large tomato, chopped
1 cup shredded reduced-fat sharp cheddar cheese
1 Spray a 10-inch ovenproof nonstick skillet with nonstick spray and set over medium heat. Add the onion and bell pepper; cook, stirring occasionally, until softened, 5 minutes. Transfer to a small bowl.
2 Preheat the broiler.
3 Whisk the eggs, egg whites, milk, and pepper in a large bowl until blended. Stir in the onion mixture, bacon, tomato, and cheese.
4 Wipe out the skillet; spray with nonstick spray and set over medium heat. Add the egg mixture. Reduce the heat to medium-low and cook, undisturbed, until the bottom of the frittata is firm, 8–10 minutes.
5 Place the skillet under the broiler and broil 5 inches from the heat until the frittata is set in the center, 5 minutes. Cut into 4 wedges and serve at once.
PER SERVING (¼ of frittata): 233 Cal, 11 g Total Fat, 4 g Sat Fat, 165 mg Chol, 612 mg Sod, 10 g Carb, 1 g Fib, 23 g Prot, 308 mg Calc. PointsPlus value: 6.
Instead of the red bell pepper, you can use another vegetable that you might have on hand. Try chopped zucchini, broccoli florets, or fresh fennel.
Canadian Bacon-Cheddar Fritatta
swiss cheese strata
Stratas—a layered casserole of bread, flavorings, and egg custard—are a great way to use slightly stale bread. Another delicious way to use bread past its prime is our Tuscan Panzanella, an easy bread salad. Try serving this strata for a Sunday buffet or an easy weekend breakfast.
SERVES 6
Vegetarian
5 slices whole-wheat bread, quartered
¾ cup diced bottled roasted red peppers
½ cup shredded reduced-fat Swiss cheese
3 scallions, thinly sliced
2 cups low-fat (1%) milk
2 large eggs
3 egg whites
2 tablespoons freshly grated Parmesan cheese
1 tablespoon Dijon mustard
¼ teaspoon salt
¼ teaspoon ground pepper
1 Spray a 2-quart baking dish with nonstick spray. Arrange the bread pieces in the bottom of the baking dish, overlapping them slightly. Scatter the red peppers, Swiss cheese, and scallions on top.
2 Whisk together the milk, eggs, egg whites, Parmesan cheese, mustard, salt, and pepper in a medium bowl. Pour over the bread and let stand for at least 20 minutes, or cover and refrigerate for up to 12 hours.
3 Place the oven rack in the center of the oven; preheat the oven to 350°F. Bake the strata until golden and a knife inserted in the center comes out clean, 40–45 minutes. Let stand 10 minutes, then serve hot.
PER SERVING (1⁄6 of casserole): 166 Cal, 6 g Total Fat, 3 g Sat Fat, 79 mg Chol, 395 mg Sod, 17 g Carb, 2 g Fib, 13 g Prot, 276 mg Calc. PointsPlus value: 4.
Stratas make morning entertaining easy—you can assemble them the night before, giving the bread time to soak up the eggs. There’s nothing for you to do before your guests arrive but pop the strata in the oven and mix the Bloody Marys.
broccoli-and-bacon egg cups
These savory bites look like muffins but taste like little omelettes. They’re perfect to serve for a Sunday brunch, and if you have leftovers, they reheat beautifully in the microwave. You can make the vegetable mixture and the egg mixture (minus the buttermilk) up to a day in advance; store them in separate containers in the refrigerator. Whisk in the buttermilk right before cooking.
SERVES 4
6 slices turkey bacon, sliced crosswise into ¼-inch strips
2 cups frozen chopped broccoli
1 small red onion, chopped
1½ teaspoons bottled roasted or minced garlic
2 teaspoons Italian seasoning
2 tablespoons all-purpose flour
1 cup low-fat buttermilk
3 large eggs
3 egg whites
¼ cup freshly grated Parmesan cheese
½ teaspoon salt
½ teaspoon ground pepper
1 Place the oven rack in the center of the oven; preheat the oven to 350°F. Heavily spray a 12-cup muffin pan with nonstick spray.
2 Spray a nonstick skillet with nonstick spray; place over medium heat. Add the bacon and sauté until crispy, 6 minutes. Transfer to a plate.
3 Return the skillet to the heat. Add the broccoli, onion, garlic, and Italian seasoning; cook until the vegetables are just tender, 7 minutes. Remove from the heat; stir in the flour and the cooked bacon. Set aside to cool.
4 Whisk together the buttermilk, eggs, egg whites, cheese, salt, and pepper in a large bowl until blended. Stir in the cooled vegetable mixture, then spoon evenly into the muffin cups. Bake until set in the center, about 20 minutes. To remove, run a narrow rubber spatula or knife around the edge of each muffin cup.
PER SERVING (3 egg cups): 206 Cal, 10 g Total Fat, 4 g Sat Fat, 185 mg Chol, 882 mg Sod, 12 g Carb, 2 g Fib, 18 g Prot, 216 mg Calc. PointsPlus value: 5.
For a breakfast on-the-go, bake the egg cups in paper muffin liners. Let them cool, then place in a resealable plastic bag and freeze for up to three months. Reheat in the microwave for a hearty homemade breakfast in a flash.
Spinach, Caramelized Onion, and Tomato Quiche
spinach, caramelized onion, and tomato quiche
Quiche, a staple of the Alsace-Lorraine region of France, was so popular in the United States in the early eighties that it spawned a 1982 satirical book called Real Men Don’t Eat Quiche. Yet few men—or women, for that matter—can resist this savory tart, flavorful and with a fraction of the fat of the original. Enjoy it hot, cold, or at room temperature.
SERVES 6
Vegetarian
2 teaspoons extra-virgin olive oil
3 medium onions, chopped
2 garlic cloves, minced
1 teaspoon sugar
1 (10-ounce) package frozen chopped spinach, thawed and squeezed dry
1 (10-ounce) package refrigerated pizza dough
¾ cup evaporated fat-free milk
2 large eggs, lightly beaten
¼ cup light sour cream
1 egg white, lightly beaten
½ teaspoon salt
⅛ teaspoon nutmeg
⅛ teaspoon freshly ground pepper
½ cup shredded reduced-fat Monterey Jack cheese
12 cherry tomatoes, halved
1 Heat a large nonstick skillet over medium heat. Swirl in the oil, then add the onions, garlic, and sugar. Cook, stirring occasionally, until the onions are lightly golden, about 10 minutes. Add the spinach and cook 2 minutes longer; remove from the heat and let cool 10 minutes.
2 Preheat the oven to 350°F. Spray a 9-inch pie plate with nonstick spray.
3 Place the dough on a lightly floured work surface and shape it into a 4-inch circle. Cover lightly with plastic wrap and let rest 10 minutes. Roll the dough into an 11-inch circle; fit the dough into the pie plate, and flute the edges.
4 Combine the milk, eggs, sour cream, egg white, salt, nutmeg, and pepper in a medium bowl. Sprinkle the cheese over the bottom of the pie crust. Top evenly with the spinach mixture, then pour in the egg mixture. Arrange the tomato halves, cut-side up, on top of the quiche, in a circular pattern. Place on a baking sheet and bake until quiche is just set, about 45 minutes. Remove from the oven and let stand 10 minutes before cutting. Serve immediately or at room temperature.
PER SERVING (1⁄6 of quiche): 279 Cal, 9 g Total Fat, 3 g Sat Fat, 80 mg Chol, 571 mg Sod, 38 g Carb, 3 g Fib, 14 g Prot, 250 mg Calc. PointsPlus value: 7.
The quiche makes a great party appetizer, too. Simply cut it into very thin wedges and arrange on a serving platter.
ham-and-mushroom crêpes
Any devoted watcher of Julia Child’s cooking show in the seventies would have attempted making these thin French-style pancakes. The technique takes a little practice to master but is deliciously worth the effort.
SERVES 6
Crêpes
½ cup all-purpose flour
¼ teaspoon salt
¾ cup low-fat (1%) milk
2 large eggs
Filling
¾ cup low-fat (1%) milk
¾ cup reduced-sodium chicken broth
3 tablespoons all-purpose flour
5 tablespoons dry sherry
⅛ teaspoon nutmeg
⅛ teaspoon cayenne
Freshly ground pepper
½ cup freshly grated Parmesan cheese (preferably Parmigiano-Reggiano)
2 tablespoons chopped parsley
8 ounces sliced cremini mushrooms (about 2 cups)
3 cloves garlic, minced
¼ teaspoon salt
6 slices deli-sliced cooked lean ham (about 6 ounces)
1 To prepare crêpes, combine the flour and salt in a medium bowl. Whisk the milk and eggs in a separate bowl. Slowly whisk the milk mixture into flour mixture until smooth. Let stand 15 minutes.
2 Spray a small nonstick skillet or crêpe pan with nonstick spray and set over medium heat. Stir the batter, then pour a scant ¼ cup into the skillet, tilting in all directions to form a thin, even layer. Cook until top is set and bottom is golden, 1–1½ minutes. Flip and cook until the second side is lightly browned, 15–20 seconds. Transfer to a plate and repeat with remaining batter to make 6 crêpes. Cover loosely with plastic wrap and reserve.
3 To prepare the filling, whisk together the milk, broth, flour, 3 tablespoons of the sherry, the nutmeg, cayenne, and pepper in a medium saucepan until smooth. Cook over medium heat, whisking constantly, until thickened, 6–7 minutes. Remove from heat and stir in the cheese and 1 tablespoon of parsley; cover and keep warm.
4 Spray a large nonstick skillet with nonstick spray and set over medium heat. Add the mushrooms, garlic, and salt; cook, stirring occasionally, until mushrooms soften, about 6 minutes. Stir in the remaining 2 tablespoons sherry and cook until the liquid evaporates, 1–2 minutes. Remove from the heat and stir in the remaining 1 tablespoon parsley. Let cool slightly.
5 Preheat the oven to 450°F. Spray a 7×11-inch baking dish with nonstick spray. Arrange the crêpes side-by-side on a work surface. Lay one slice of the ham across the center of each crêpe. Spread each with 1 tablespoon of the sauce, then top with one-sixth (about 2 tablespoons) of the mushrooms. Roll up the crêpes jelly-roll style and transfer to the baking dish. Spoon the remaining sauce over the crêpes to cover. Bake until the sauce is bubbly and lightly browned, about 15 minutes.
PER SERVING (1 filled crêpe): 203 Cal, 7 g Total Fat, 3 g Sat Fat, 87 mg Chol, 743 mg Sod, 19 g Carb, 1 g Fib, 16 g Prot, 216 mg Calc. PointsPlus value: 5.
cheese blintzes
To make the creamy filling for these paper-thin pancakes, we used whipped cottage cheese, a smoother version of regular found in some supermarkets. If you can’t find it, simply puree the same amount of dry-curd cottage cheese in a food processor or blender until smooth.
SERVES 8
Vegetarian
⅓ cup fat-free cream cheese, room temperature
¼ cup sugar
1½ teaspoons grated lemon zest
½ teaspoon vanilla extract
1¾ cups whipped low-fat (1%) cottage cheese
1 cup low-fat (1%) milk
1 cup all-purpose flour
2 large eggs
2 egg whites
1 tablespoon melted butter
¼ teaspoon salt
1 To prepare the filling, stir together the cream cheese, sugar, lemon zest, and vanilla in a medium bowl until smooth. Stir in the cottage cheese until combined; cover and refrigerate.
2 To prepare the pancakes, blend together the milk, flour, eggs, egg whites, butter, and salt in a blender or food processor until smooth. Pour into a bowl and let stand 20 minutes.
3 Place the oven rack in the center of the oven; preheat the oven to 350°F. Line a jelly-roll pan with foil and spray lightly with nonstick spray.
4 Spray a small nonstick skillet with nonstick spray; place over medium heat until hot. Pour about 3 tablespoons of the pancake batter into the pan, tilting the pan quickly to evenly coat the bottom. Cook until lightly browned underneath and dry on the top, about 30 seconds. Flip and cook 5 seconds. Remove to a plate and place a piece of wax paper on top. Repeat with the remaining batter (stirring occasionally) to make 16 pancakes, stacking the cooked pancakes between sheets of wax paper.
5 To assemble the blintzes, spoon 2 tablespoons of the cheese mixture on the lower third of the pale side of each pancake. Fold the right and left sides over the filling, then roll up to seal. Place, seam-side down, in the prepared pan and tent loosely with foil. Bake until the filling is hot, 10 minutes.
PER SERVING (2 blintzes): 166 Cal, 3 g Total Fat, 2 g Sat Fat, 61 mg Chol, 181 mg Sod, 21 g Carb, 0 g Fib, 12 g Prot, 68 mg Calc. PointsPlus value: 4.
huevos rancheros in tortilla cups
These ranch-style eggs were the first wave of the Mexican food craze that took off in the seventies and early eighties. Today, they taste better than ever, especially in this pretty presentation, where the eggs are spooned into free-form crisp tortillas.
SERVES 4
Vegetarian
4 (6-inch) corn tortillas
1 (14½-ounce) can diced tomatoes with green pepper, celery, and onion
1 (15-ounce) can black beans, rinsed and drained
½ cup canned diced mild green chiles, drained
2–3 tablespoons mild pepper sauce, such as Frank’s Red Hot
¾ teaspoon ground cumin
3 tablespoons chopped cilantro
4 large eggs
¼ cup shredded reduced-fat cheddar cheese
1 Place the oven rack in the center of the oven; preheat the oven to 425°F. Lightly spray both sides of the tortillas with nonstick spray. Place 4 inverted custard cups on a baking sheet, and drape a tortilla over each to give it a bowl shape. (You may also use an inverted 12-cup muffin pan, placing the tortillas over alternate cups.) Bake until the tortillas are crisped and lightly golden around the edges, 10 minutes. Remove the tortillas and set them on a rack to cool.
2 Combine the diced tomatoes, beans, chiles, pepper sauce, cumin, and 2 tablespoons of the cilantro in an ovenproof skillet. Bring to a boil over medium heat, reduce the heat to low, and simmer until the flavors are blended, 4 minutes. Break the eggs one at a time, on top of the sauce, spacing them evenly apart.
3 Immediately place the pan in the oven and bake until the eggs are almost set, 6–8 minutes. Sprinkle the cheese on top of the eggs and bake until melted, 1 minute. To serve, place the tortilla cups on serving plates and spoon the eggs and sauce into the tortilla cups. Garnish with the remaining tablespoon of chopped cilantro and serve immediately.
PER SERVING (1 filled tortilla cup): 289 Cal, 8 g Total Fat, 3 g Sat Fat, 216 mg Chol, 840 mg Sod, 40 g Carb, 8 g Fib, 17 g Prot, 200 mg Calc. PointsPlus value: 7.
Make the tortilla cups up to two days ahead; just store them in a zip-close freezer bag at room temperature. Recrisp them in a 425°F oven for 2 minutes before using.
Huevos Rancheros in Tortilla Cups
fruit-and-nut granola
Though it has always had a California-hippie provenance, granola was served to thousands of concertgoers at the famed 1969 Woodstock Music and Arts Festival in upstate New York. For many, it was their first introduction to the now-ubiquitous crunchy cereal or snack.
SERVES 12
Vegetarian
4 cups old-fashioned rolled oats
½ cup slivered almonds
¼ cup sesame seeds
1 teaspoon cinnamon
¼ teaspoon salt
⅛ teaspoon nutmeg
6 tablespoons maple syrup
⅓ cup honey
2 tablespoons warm water
2 tablespoons canola oil
1 teaspoon vanilla extract
1 cup golden raisins
1 cup dried cranberries
1 Preheat oven to 300°F. Spray a jelly-roll pan with nonstick spray.
2 Combine the oats, almonds, sesame seeds, cinnamon, salt, and nutmeg in a large bowl. Combine the syrup, honey, water, oil, and vanilla in a separate bowl. Pour the syrup mixture over the oats mixture and toss to combine. Evenly spread into the pan and bake, stirring and breaking up the clumps every 10 minutes, until lightly toasted, 45–55 minutes.
3 Remove from the oven, and stir in the raisins and cranberries; let cool completely. Store in an airtight container for up to 5 days or up to 1 month in the refrigerator.
PER SERVING (½ cup): 296 Cal, 8 g Total Fat, 1 g Sat Fat, 0 mg Chol, 54 mg Sod, 52 g Carb, 5 g Fib, 7 g Prot, 48 mg Calc. PointsPlus value: 8.
Packed with almonds, sesame seeds, raisins, and dried cranberries and sweetened with real maple syrup and honey, this breakfast cereal is better than anything you’ll find on the supermarket shelf. For an additional 1 PointsPlus value, enjoy it with ⅓ cup plain fat-free yogurt.
french toast
The sixties-era Weight Watchers French Toast recipe was simple: plain white bread, dipped in a beaten egg, then “fried” in a dry skillet. No need to miss out on all the goodness and flavor of real French toast today. Double the recipe, if you like.
SERVES 2
20 Min or Less
Vegetarian
1 large egg
2 egg whites
2 tablespoons fat-free milk
¼ teaspoon vanilla extract
Pinch cinnamon
2 slices firm or day-old whole-wheat bread
1 Beat the egg, egg whites, milk, vanilla, and cinnamon until frothy in a shallow dish. Dip the bread into the egg mixture, soaking well. Repeat with the remaining bread slice.
2 Spray a large nonstick skillet with butter-flavored nonstick spray. Place over medium heat until a drop of water sizzles. Add the bread and cook, turning once, until golden brown on both sides, 2–3 minutes.
PER SERVING (1 slice): 131 Cal, 4 g Total Fat, 1 g Sat Fat, 107 mg Chol, 244 mg Sod, 15 g Carb, 2 g Fib, 10 g Prot, 55 mg Calc. PointsPlus value: 3.
Make the French Toast a full breakfast by serving it topped with fresh strawberries and 1 tablespoon of maple syrup (1 tablespoon of maple syrup will increase the per-serving PointsPlus value by 1). Special day? Add a 1-ounce slice of Canadian bacon to each serving for just 1 PointsPlus value.
Fruit-and-Nut Granola, Ambrosia and French Toast (clockwise from top)
“danish” pastry
This Weight Watchers classic, once made with cottage cheese and white bread, has long been in need of an update. Here’s our newer take, with calcium-packed ricotta and flavorful cinnamon raisin bread.
SERVES 1
20 Min or Less
Vegetarian
¼ cup low-fat ricotta
1 teaspoon packed dark brown sugar
¼ teaspoon vanilla extract
1 slice cinnamon raisin bread, lightly toasted
Pinch cinnamon
Combine the ricotta, brown sugar, and vanilla in a small bowl. Spread the ricotta mixture on the toasted bread and sprinkle with the cinnamon. Bake in the toaster oven until hot and bubbly, 3–5 minutes.
PER SERVING: 177 Cal, 6 g Total Fat, 3 g Sat Fat, 19 mg Chol, 180 mg Sod, 22 g Carb, 1 g Fib, 9 g Prot, 192 mg Calc. PointsPlus value: 5.
If ricotta is not your favorite, you can make this with ¼ cup regular creamed cottage cheese instead. The PointsPlus value will remain the same.
best-loved breakfasts
These super-fast breakfasts are some of Weight Watchers members’ most delicious ways to get going in the morning. Now you have no excuse for skipping the most important meal of the day. Each recipe makes one serving.
tomato scramble
Heat 1½ teaspoons oil in pan. Add ½ chopped tomato and ½ sliced shallot; cook 4 minutes. Put in bowl. Clean pan; heat 2 teaspoon oil. Add ⅔ cup egg substitute and 2 teaspoons chopped basil; scramble. Top with tomatoes. PointsPlus value: 5.
berry quinoa
Bring ½ cup unsweetened almond milk and ¼ cup quinoa to boil in pan. Cover and simmer 15 minutes. Let stand 5 minutes. Stir in ½ cup mixed berries and pinch cinnamon. Top with 1 tablespoon blueberry syrup. PointsPlus value: 5.
veggie cup scramble
Spray 12-ounce microwavable cup with nonstick spray. Whisk in 1 egg, 1 tablespoon milk, ¼ cup cut-up asparagus, and ¼ cup quartered mushrooms. Microwave on High 30 seconds; stir. Repeat. Add 1 tablespoon goat cheese. PointsPlus value: 3.
pepper-cheese muffin
Heat skillet with nonstick spray. Add 2 slices Canadian bacon; cook 1 minute per side. Top ½ toasted English muffin with bacon, ¼ cup low-fat cottage cheese, and ½ sliced piece pepperoncini. PointsPlus value: 5.
a.m. banana split
Put 1 split small banana in bowl. Top with ⅓ cup fat-free plain Greek yogurt, 1 teaspoon seedless raspberry jam, ½ cup Cocoa Puffs cereal, 1 teaspoon sunflower seeds, and 1 maraschino cherry. PointsPlus value: 6.
strawberry crêpe
Mix 2 tablespoons part-skim ricotta and 1 teaspoon confectioners’ sugar; spread onto 1 crêpe. Top with 1 cup sliced strawberries; fold in quarters. Add ¼ cup sliced strawberries, 2 teaspoons sliced almonds and ½ teaspoon confectioners’ sugar. PointsPlus value: 6.
polenta hotcakes
Cut ¼ pound prepared fat-free polenta (from 1-pound tube) into 4 rounds. Heat 1 teaspoon oil in skillet. Add polenta and cook 3 minutes per side. Top with ⅓ cup unsweetened applesauce and 1½ teaspoons raspberry syrup. PointsPlus value: 6.
bacon-egg pita
Microwave ⅓ cup egg substitute in microwavable bowl on High 1 minute, stirring after 30 seconds. Stir in 2 tablespoons cooked winter squash puree and 1 slice crumbled cooked turkey bacon. Spoon into 1 split small pita. PointsPlus value: 5.
multigrain cereal
Mix 2 tablespoons quick-cooking barley, 2 tablespoons bulgur, 2 tablespoons oats, and ⅔ cup water in 1-quart microwavable bowl. Microwave on High 2 minutes. Stir in 1 tablespoon raisins and pinch cinnamon; microwave 3 minutes. Top with 1 tablespoon chopped almonds. PointsPlus value: 6.
mango-soy smoothie
The nineties soy craze meets Weight Watchers members’ penchant for fruity frozen shakes: It’s a healthy match made in heaven. This refreshing drink is equally delicious made with ripe peaches.
SERVES 4
20 Min or Less
Vegetarian
1 cup ice cubes
1 small mango, cubed (about 1 cup)
1 cup vanilla-flavored soy drink, well chilled
¾ cup mango nectar
1 tablespoon sugar
1 tablespoon sweetened lime juice, such as Rose’s Lime
Crush the ice cubes in a blender (or place them in a zip-close freezer bag, crush them with back of heavy skillet, and place in the blender). Add the mango, soy drink, nectar, sugar, and lime juice; puree until smooth.
PER SERVING (1 cup): 101 Cal, 0 g Total Fat, 0 g Sat Fat, 0 mg Chol, 8 mg Sod, 25 g Carb, 2 g Fib, 2 g Prot, 110 mg Calc. PointsPlus value: 3.
piña colada smoothie
The creaminess of this refreshing whip comes from freezing the pineapple first. When poured, the smoothie is reminiscent of a Caribbean umbrella drink—your cue to kick back, relax, and sip!
SERVES 4
Vegetarian
1 cup ice cubes
1 cup crushed pineapple in juice, drained
1 cup frozen low-fat vanilla yogurt
1 cup coconut water
½ cup pineapple juice
1 Freeze the pineapple in a freezer container or zip-close freezer bag until solid, at least 3 hours. Let stand at room temperature 10 minutes to thaw slightly.
2 Crush the ice cubes in a blender (or place them in a zip-close freezer bag, crush them with back of heavy skillet, and place in the blender). Add the frozen yogurt, the pineapple, coconut water, and pineapple juice; puree until smooth.
PER SERVING (1 cup): 115 Cal, 2 g Total Fat, 1 g Sat Fat, 2 mg Chol, 93 mg Sod, 24 g Carb, 1 g Fib, 3 g Prot, 90 mg Calc. PointsPlus value: 3.
peanut butter–banana smoothie
Nuts and peanut butter used to be off limits. Today, we know a variety of nuts (eaten in moderation!) can be positively heart healthy.
SERVES 4
Vegetarian
1 medium banana, cut into chunks
1 cup ice cubes
2 cups fat-free chocolate milk
2 tablespoons creamy peanut butter
1 Freeze the banana chunks in a freezer container or zip-close freezer bag until firm, at least 2 hours.
2 Crush the ice cubes in a blender (or place them in a zip-close freezer bag, crush them with back of heavy skillet, and place in the blender). Add the banana chunks, chocolate milk, and peanut butter; puree until smooth.
PER SERVING (1 cup): 153 Cal, 6 g Total Fat, 2 g Sat Fat, 4 mg Chol, 114 mg Sod, 21 g Carb, 3 g Fib, 6 g Prot, 149 mg Calc. PointsPlus value: 4.
Got kids who refuse to eat breakfast? Try this healthy smoothie—made with kid-friendly ingredients—to start their day. Tell them it’s delicious, but don’t tell them it’s good for them!