BREAKFAST |
BREAKFAST IS AN IMPORTANT MEAL—AND ONE OF THE TASTIEST. In this chapter, you’ll find an assortment of recipes that will hopefully offer you something new to add to your morning rotation, whether you’re looking for quick breakfasts for busy weekdays or dishes for more relaxed weekend meals.
11/2 pounds Yukon gold potatoes, peeled and cut into 1/2-inch pieces
1 large red bell pepper
1 tablespoon extra-virgin olive oil
21/2 cups thinly vertically sliced onion
3 large eggs, lightly beaten
3 large egg whites, lightly beaten
1 teaspoon kosher salt, divided
1/4 teaspoon freshly ground black pepper
1 tablespoon chopped fresh parsley
1. Preheat broiler.
2. Place potatoes in a saucepan; cover with water. Bring to a boil. Reduce heat; simmer 8 minutes or until tender. Drain well.
3. Cut bell pepper in half lengthwise; discard seeds and membranes. Place bell pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 8 minutes or until blackened. Place pepper halves in a paper bag; fold to close tightly. Let stand 10 minutes. Peel and chop.
4. Reduce oven temperature to 350°.
5. Heat a large nonstick ovenproof skillet over medium-high heat. Add oil. Add onion; sauté 5 minutes. Combine eggs, egg whites, and 1/2 teaspoon salt in a large bowl; stir with a whisk. Pour egg mixture over onions; top with potatoes. Sprinkle potatoes with bell pepper, 1/2 teaspoon salt, and black pepper. Cook 2 minutes, shaking pan. Place pan in oven; bake at 350° for 8 minutes or until eggs are set. Sprinkle with parsley.
YIELD | SERVES 8 (SERVING SIZE: 1 WEDGE)
CALORIES 149; FAT 3.8g (sat 0.9g, mono 2g, poly 0.6g); PROTEIN 6g; CARB 23g; FIBER 3g; CHOL 70mg; IRON 1mg; SODIUM 295mg; CALC 32mg
2 ounces finely grated fresh pecorino Romano cheese (about 1/2 cup)
1/4 teaspoon freshly ground black pepper
8 large eggs
1/2 teaspoon salt, divided
1 tablespoon extra-virgin olive oil, divided
1 (8-ounce) package sliced mushrooms
3/4 cup chopped green onions
1/3 cup chopped fresh basil
2 cups baby arugula
2 teaspoons lemon juice
1. Preheat oven to 350°.
2. Combine first 3 ingredients; add 1/4 teaspoon salt, stirring with a whisk. Heat a 10-inch ovenproof skillet over medium-high heat. Add 2 teaspoons oil; swirl to coat. Add mushrooms and 1/4 teaspoon salt; sauté 6 minutes or until mushrooms brown and most of liquid evaporates. Stir in onions; sauté 2 minutes. Reduce heat to medium. Add egg mixture and basil to pan, stirring gently to distribute vegetable mixture; cook 5 minutes or until eggs are partially set. Place pan in oven. Bake at 350° for 7 minutes or until eggs are cooked through and top is lightly browned. Remove pan from oven; let stand 5 minutes. Run a spatula around edge and under frittata to loosen from pan; slide frittata onto a plate or cutting board.
3. Combine 1 teaspoon oil, arugula, and lemon juice. Cut frittata into 6 wedges; top with arugula mixture.
YIELD | SERVES 6 (SERVING SIZE: 1 FRITTATA WEDGE AND ABOUT 1/3 CUP ARUGULA MIXTURE)
CALORIES 145; FAT 8.7g (sat 2.5g, mono 4.2g, poly 1.3g); PROTEIN 10g; CARB 4g; FIBER 0g; CHOL 243mg; IRON 2mg; SODIUM 352mg; CALC 87mg
Zucchini and Red Pepper Frittata
1 large red bell pepper
1 tablespoon olive oil
1 large zucchini, thinly sliced (about 2 cups)
4 ounces white cheddar cheese, shredded (about 1 cup)
3/4 cup 2% reduced-fat milk or dairy-free alternative
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
4 large eggs, lightly beaten
1. Preheat broiler.
2. Cut bell pepper in half lengthwise; discard seeds and membranes. Place bell pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 8 minutes or until blackened. Place pepper halves in a paper bag; fold to close tightly. Let stand 10 minutes. Peel and slice.
3. Reduce oven temperature to 350°.
4. Heat a 9-inch nonstick ovenproof skillet over medium-high heat. Add oil to pan; swirl to coat. Add zucchini; cook 6 minutes. Stir in bell pepper; reduce heat to medium. Combine cheese and next 4 ingredients (through eggs) in a large bowl. Add to zucchini mixture; cook 2 minutes or until edges are set. Bake at 350° for 16 minutes or until center is set.
5. Let stand 15 minutes. Cut into 6 wedges.
YIELD | SERVES 6 (SERVING SIZE: 1 WEDGE)
CALORIES 175; FAT 12.4g (sat 5.2g, mono 3g, poly 1g); PROTEIN 11g; CARB 6g; FIBER 1g; CHOL 147mg; IRON 1mg; SODIUM 294mg; CALC 201mg
INGREDIENT TIP
Frittata fillings
These easy egg dishes are open to endless interpretations. Feel free to substitute your favorite vegetables and cheeses.
This breakfast-for-dinner skillet gets heat from spicy Mexican chorizo. Don’t stir the potatoes too much as they cook, so they crisp in the pan.
2 ounces Mexican chorizo
1 cup chopped onion
1/4 cup coarsely chopped bottled roasted red bell peppers
1/2 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
1 (6-ounce) package baby spinach
2 teaspoons olive oil
21/2 cups refrigerated gluten-free shredded hash brown potatoes
4 large eggs
1. Heat a large skillet over medium-high heat. Add chorizo to pan; cook 3 minutes or until browned, stirring to crumble. Add onion, bell pepper, salt, and black pepper; cook 3 minutes, stirring occasionally. Add spinach; stir until spinach wilts. Remove sausage mixture from pan. Add oil to pan; swirl to coat. Add potatoes; cook 8 minutes or until bottom is crisp. Stir in sausage mixture. Make 4 egg-sized spaces in pan with a spoon. Crack 1 egg into each space. Cover and cook 4 minutes or until egg yolks are slightly set.
YIELD | SERVES 4 (SERVING SIZE: ABOUT 1 CUP POTATO MIXTURE AND 1 EGG)
CALORIES 279; FAT 11.1g (sat 3.9g, mono 3.5g, poly 1.2g); PROTEIN 13g; CARB 33g; FIBER 5g; CHOL 206mg; IRON 2mg; SODIUM 616mg; CALC 68mg
1 cup gluten-free unsalted chicken stock
2 cups chopped onion, divided
2 (8-ounce) packages presliced white mushrooms, divided
6 garlic cloves
1/2 cup light sour cream
4 ounces reduced-fat sharp cheddar cheese, shredded and divided (about 1 cup)
1 teaspoon freshly ground black pepper
1/2 teaspoon kosher salt
3 center-cut bacon slices
1 (30-ounce) package frozen gluten-free shredded hash brown potatoes, thawed
1 tablespoon olive oil, divided
2 large eggs, lightly beaten
2 ounces 40%-less-fat original kettle-style potato chips, crushed
3 tablespoons chopped fresh flat-leaf parsley
1. Preheat oven to 400°.
2. Combine stock, 1 cup onion, half of mushrooms, and garlic in a saucepan; bring to a boil. Cover, reduce heat, and simmer 10 minutes or until mushrooms are tender. Place mixture in a blender. Remove center piece of lid (to allow steam to escape); secure blender lid on blender. Place a towel over opening in lid (to avoid splatters); blend until smooth. Stir in sour cream, 2 ounces cheese, pepper, and salt; blend until smooth.
3. Cook bacon in a large cast-iron skillet over medium heat until crisp. Remove bacon from pan; crumble. Add half of potatoes to drippings in pan; cover and cook 4 minutes on each side or until browned. Remove potatoes from pan. Repeat procedure with remaining potatoes and 2 teaspoons oil. Remove from pan.
4. Add 1 teaspoon oil to pan; swirl to coat. Add 1 cup onion and remaining mushrooms; cook 6 minutes or until tender. Return potatoes to pan; add eggs, stirring well to combine. Pour sour cream mixture over potato mixture. Sprinkle with bacon, 2 ounces cheese, chips, and parsley. Bake at 400° for 10 minutes or until cheese melts. Turn broiler on (do not remove pan from oven); broil 11/2 minutes or until lightly browned.
YIELD | SERVES 8 (SERVING SIZE: 1 WEDGE)
CALORIES 273; FAT 9.7g (sat 4g, mono 2.9g, poly 0.7g); PROTEIN 13g; CARB 34g; FIBER 3g; CHOL 63mg; IRON 1mg; SODIUM 379mg; CALC 178mg
1 cup certified gluten-free old-fashioned rolled oats
1/4 cup raw sunflower seed kernels
1/4 cup shredded sweetened coconut
1/4 cup chopped walnuts
1/4 cup flaxseed meal
1/2 teaspoon ground cinnamon
1/4 teaspoon salt
2 tablespoons butter, melted
2 tablespoons honey
1/2 teaspoon vanilla extract
1. Place oven rack on middle shelf, about 10 inches below broiler. Preheat broiler.
2. Combine first 7 ingredients on a baking sheet; toss well. Broil 3 minutes or until lightly toasted, stirring every 1 minute. Combine butter, honey, and vanilla in a small bowl. Drizzle butter mixture over oat mixture; toss to coat. Broil 2 minutes or until well toasted, stirring after 1 minute. Remove granola from oven; cool on pan 8 minutes, stirring occasionally.
YIELD | SERVES 8 (SERVING SIZE: 1/4 CUP)
CALORIES 159; FAT 10.4g (sat 3.3g, mono 2.4g, poly 4g); PROTEIN 4g; CARB 15g; FIBER 3g; CHOL 8mg; IRON 1mg; SODIUM 107mg; CALC 15mg
1/2 cup certified gluten-free old-fashioned rolled oats
1/4 cup unsalted pumpkinseed kernels, roasted
1 ounce lightly salted smoked almonds, chopped
5 teaspoons brown sugar
11/2 tablespoons canola oil
1 teaspoon grated orange rind
1 tablespoon fresh orange juice
1/4 teaspoon vanilla extract
1/8 teaspoon salt
1. Preheat oven to 325°.
2. Combine all ingredients in a medium bowl, stirring well with a spatula. Spread mixture on a parchment paper–lined baking sheet. Bake at 325° for 26 minutes. Cool completely.
YIELD | SERVES 4
CALORIES 195; FAT 13.4g (sat 1.4g, mono 6.9g, poly 4g); PROTEIN 5g; CARB 16g; FIBER 2g; CHOL 0mg; IRON 1mg; SODIUM 107mg; CALC 24mg
Vanilla Amaranth with Peach Compote
2 teaspoons butter
1 cup uncooked amaranth
2 cups 1% low-fat milk or dairy-free alternative
Dash of salt
1/2 vanilla bean (split lengthwise)
3/4 pound sliced peaches (fresh or frozen)
1/4 cup water
2 tablespoons sugar
1/8 teaspoon ground cinnamon
Dash of ground ginger
1. Melt butter in a medium saucepan over medium heat. Add amaranth; cook 2 minutes. Stir in milk, dash of salt, and vanilla bean; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until liquid is absorbed. Discard vanilla bean.
2. Combine peaches, 1/4 cup water, sugar, cinnamon, and dash of ground ginger in a saucepan over medium-high heat; bring to a boil. Simmer 12 minutes or until peaches are tender and thick. Serve peaches over amaranth.
YIELD | SERVES 4 (SERVING SIZE: 1/2 CUP AMARANTH AND 1/3 CUP FRUIT)
CALORIES 310; FAT 6.7g (sat 2.7g, mono 1.7g, poly 1.5g); PROTEIN 11g; CARB 53g; FIBER 5g; CHOL 0mg; IRON 0mg; SODIUM 58mg; CALC 0mg
Savory Buckwheat with Tomato, Cheddar, and Bacon
This gluten-free, polenta-like cereal packs 41 grams of whole grains into one serving.
2/3 cup cooked cereal (such as Bob’s Red Mill Creamy Buckwheat Hot Cereal)
1 center-cut bacon slice, cooked and crumbled
2 tablespoons reduced-fat shredded cheddar cheese
2 tablespoons chopped tomato
Slivered jalapeño pepper
1. Top cooked cereal with cooked and crumbled bacon, shredded cheddar cheese, chopped tomato, and slivered jalapeño pepper.
YIELD | SERVES 1
CALORIES 194; FAT 4g (sat 1.6g, mono 0.3g, poly 0.1g); PROTEIN 11g; CARB 31g; FIBER 3g; CHOL 10mg; IRON 1mg; SODIUM 223mg; CALC 101mg
Quinoa with Strawberries and Buttermilk
3/4 cup cooked quinoa (such as Ancient Harvest Traditional Organic)
1/4 cup low-fat buttermilk
1/2 cup sliced strawberries
2 tablespoons sliced almonds, toasted
1 teaspoon honey
1. Combine cooked quinoa and buttermilk in a microwave-safe bowl. Microwave at HIGH 45 seconds. Stir; let stand 1 minute. Top with sliced strawberries, almonds, and honey.
YIELD | SERVES 1
CALORIES 305; FAT 9.1g (sat 0.8g, mono 3.7g, poly 1.5g); PROTEIN 11g; CARB 47g; FIBER 7g; CHOL 2mg; IRON 3mg; SODIUM 75mg; CALC 139mg
Like most whole grains, quinoa is surprisingly filling, but if you need more for breakfast, serve with an egg on the side.
1/2 cup uncooked quinoa
3/4 cup light coconut milk
2 tablespoons water
1 tablespoon brown sugar
1/8 teaspoon salt
1/4 cup flaked unsweetened coconut
1 cup sliced strawberries
1 cup sliced banana
1. Preheat oven to 400°.
2. Place quinoa in a fine sieve, and place the sieve in a large bowl. Cover quinoa with water. Using your hands, rub grains together 30 seconds; rinse and drain quinoa. Repeat procedure twice. Drain well. Combine quinoa, coconut milk, 2 tablespoons water, brown sugar, and salt in a medium saucepan; bring to a boil. Reduce heat, and simmer 15 minutes or until liquid is absorbed, stirring occasionally. Stir mixture constantly during the last 2 minutes of cooking.
3. While quinoa cooks, spread flaked coconut in a single layer on a baking sheet. Bake at 400° for 5 minutes or until golden brown. Cool slightly.
4. Place about 1/2 cup quinoa mixture in each of 4 bowls. Top each serving with 1/4 cup strawberry slices, 1/4 cup banana slices, and 1 tablespoon toasted coconut. Serve warm.
YIELD | SERVES 4
CALORIES 178; FAT 5.5g (sat 3.8g, mono 0.4g, poly 0.8g); PROTEIN 4g; CARB 30g; FIBER 4g; CHOL 0mg; IRON 2mg; SODIUM 89mg; CALC 22mg
Now that potato starch and flours like tapioca flour are more widely available, it’s easy to make your own gluten-free mix from scratch and have this mix on hand for whenever the urge for pancakes or waffles strikes.
Oatmeal Pancake and Waffle Mix:
4 ounces certified gluten-free oat flour (about 1 cup)
2.7 ounces potato starch (about 1/2 cup)
1.1 ounces tapioca flour (about 1/4 cup)
2 tablespoons sugar
2 tablespoons baking powder
1 tablespoon flaxseed meal
2 teaspoons baking soda
1/8 teaspoon salt
1/2 cup certified gluten-free old-fashioned rolled oats
Remaining ingredients:
11/2 cups low-fat buttermilk
1/4 cup butter, melted
2 large egg whites, beaten
1. To prepare Oatmeal Pancake and Waffle Mix, weigh or lightly spoon oat flour, potato starch, and tapioca flour into dry measuring cups; level with a knife. Combine flours, potato starch, and next 5 ingredients (through salt) in a medium bowl, stirring well with a whisk. Add oats, stirring with a whisk.
2. Combine buttermilk, butter, and egg whites; add to mix, stirring until smooth. Pour 1/4 cup batter per pancake onto a hot nonstick griddle or nonstick skillet. Cook 1 to 2 minutes or until tops are covered with bubbles and edges look cooked. Carefully turn pancakes over; cook 1 to 2 minutes or until bottoms are lightly browned.
YIELD | SERVES 7 (SERVING SIZE: 2 PANCAKES)
CALORIES 242; FAT 9.2g (sat 4.6g, mono 2.8g, poly 1.8g); PROTEIN 7g; CARB 33g; FIBER 3g; CHOL 20mg; IRON 1mg; SODIUM 355mg; CALC 143mg
Blueberry-Almond Oatmeal Pancakes
These blueberry pancakes get a double dose of almond flavor from the nuts and almond extract. Almond extract can be bitter when used in excess, so don’t be tempted to add more—this amount is just right. If fresh blueberries are in season, feel free to substitute them for the frozen called for in the recipe.
21/2 cups Oatmeal Pancake and Waffle Mix (here)
11/2 cups low-fat buttermilk
1/4 cup butter, melted
2 tablespoons maple syrup
1/4 teaspoon almond extract
2 large egg whites, beaten
1 cup frozen small blueberries
1 tablespoon certified gluten-free oat flour
1/2 cup sliced almonds, toasted
11/4 cups maple syrup
1. Lightly spoon mix into dry measuring cups; level with a knife. Place mix in a large bowl. Combine buttermilk and next 4 ingredients (through egg whites), stirring with a whisk; add to mix, stirring until smooth. Let stand 10 minutes.
2. Combine blueberries and oat flour, tossing to coat. Fold blueberry mixture and almonds into batter.
3. Pour about 1/4 cup batter per pancake onto a hot nonstick griddle or nonstick skillet. Cook 2 to 3 minutes or until tops are covered with bubbles and edges look cooked. Carefully turn pancakes over; cook 2 to 3 minutes or until bottoms are lightly browned. Serve with maple syrup.
YIELD | SERVES 10 (SERVING SIZE: 2 PANCAKES AND 2 TABLESPOONS SYRUP)
CALORIES 319; FAT 8.9g (sat 3.4g, mono 3.2g, poly 1.8g); PROTEIN 6g; CARB 56g; FIBER 3g; CHOL 14mg; IRON 1mg; SODIUM 254mg; CALC 157mg
Toasted pecans add a nutty sweetness to these oatmeal waffles flavored with cinnamon. Topped with sliced bananas and strawberries, with a swirl of maple syrup for added sweetness, they make a festive, pretty breakfast for your family or brunch for a crowd.
21/2 cups Oatmeal Pancake and Waffle Mix (here)
1/4 teaspoon ground cinnamon
11/2 cups low-fat buttermilk
1/4 cup butter, melted
2 tablespoons maple syrup
1 teaspoon vanilla extract
2 large egg whites, beaten
1/3 cup chopped pecans, toasted
Cooking spray
1 cup (1/8-inch-thick) slices banana
1 cup sliced strawberries
1/2 cup maple syrup
1. Lightly spoon mix into dry measuring cups; level with a knife. Combine mix and cinnamon in a large bowl, stirring with a whisk. Combine buttermilk and next 4 ingredients (through egg whites), stirring with a whisk; add to mix, stirring until smooth. Fold in pecans. Let stand 10 minutes.
2. Coat a round waffle iron with cooking spray; preheat.
3. Spoon about 1/2 cup batter per waffle onto hot waffle iron, spreading batter to edges. Cook 11/2 minutes or until steaming stops; repeat procedure with remaining batter. Top waffles with banana and strawberry slices. Serve with syrup.
YIELD | SERVES 8 (SERVING SIZE: 1 WAFFLE, ABOUT 1/4 CUP FRUIT, AND 1 TABLESPOON SYRUP)
CALORIES 336; FAT 11.7g (sat 4.4g, mono 4.2g, poly 2.1g); PROTEIN 6g; CARB 53g; FIBER 4g; CHOL 17mg; IRON 1mg; SODIUM 315mg; CALC 159mg
3.45 ounces brown rice flour (about 3/4 cup)
2.6 ounces potato starch (about 1/2 cup)
1.8 ounces certified gluten-free oat flour (about 1/2 cup)
1/3 cup granulated sugar
1/4 cup packed brown sugar 11/2 teaspoons baking powder
1 teaspoon xanthan gum
1/2 teaspoon salt
1/2 cup 1% low-fat milk or dairy-free alternative
1/4 cup butter, melted
2 large eggs
11/2 cups mixed fresh berries (such as blueberries, raspberries, and blackberries)
Cooking spray
1 tablespoon turbinado sugar or granulated sugar
1. Preheat oven to 350°.
2. Weigh or lightly spoon brown rice flour, potato starch, and oat flour into dry measuring cups; level with a knife. Combine brown rice flour, potato starch, oat flour, granulated sugar, and next 4 ingredients (through salt) in a medium bowl; stir with a whisk. Make a well in center of mixture. Combine milk, butter, and eggs, and stir with a whisk. Add to flour mixture, stirring just until moist. Fold in berries.
3. Place 12 paper muffin cup liners in muffin cups; coat liners with cooking spray. Spoon batter into prepared cups, and sprinkle with turbinado sugar. Bake at 350° for 25 minutes or until lightly browned and muffins spring back when lightly touched. Cool 10 minutes in pan on a wire rack; remove from pan.
Note: If you’re planning to freeze all or some of the muffins, leave off the turbinado sugar.
YIELD | SERVES 12 (SERVING SIZE: 1 MUFFIN)
CALORIES 172; FAT 5.6g (sat 3g, mono 1.7g, poly 0.6g); PROTEIN 3g; CARB 28g; FIBER 2g; CHOL 42mg; IRON 1mg; SODIUM 206mg; CALC 70mg
INGREDIENT TIP
Oat flour If you canʼt find oat flour in your grocery store, make your own. Just place certified gluten-free oats in a food processor, and grind into a powdery consistency.
Cinnamon, Apple, and Oat Scones
4.2 ounces sweet white sorghum flour (about 1 cup)
1.3 ounces white rice flour (about 1/4 cup)
1.2 ounces brown rice flour (about 1/4 cup)
1.3 ounces potato starch (about 1/4 cup)
1 cup certified gluten-free quick-cooking oats
1/4 cup packed brown sugar
2 teaspoons baking powder
1 teaspoon xanthan gum
1 teaspoon baking soda
1/2 teaspoon salt
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
5 tablespoons chilled unsalted butter, cut into small pieces
1 cup finely diced, peeled Granny Smith apple
1/4 cup cinnamon-flavored baking chips
1/2 cup low-fat buttermilk
1/4 cup applesauce
White rice flour, for dusting
1 egg white, lightly beaten
2 teaspoons turbinado sugar or granulated sugar
1. Preheat oven to 400°.
2. Weigh or lightly spoon flours and potato starch into dry measuring cups; level with a knife. Combine flours, potato starch, oats, and next 7 ingredients (through nutmeg), stirring with a whisk; cut in butter with a pastry blender or 2 knives until mixture resembles coarse meal. Stir in apple and baking chips. Add buttermilk and applesauce; stir just until moist.
3. Turn dough out onto a surface lightly dusted with white rice flour. Pat dough into an 8-inch circle; cut into 14 wedges. Place wedges on a baking sheet lined with parchment paper. Brush egg white over surface of dough; sprinkle with turbinado sugar. Bake at 400° for 14 minutes or until golden brown. Serve warm.
Note: If you’re planning to freeze all or some of the scones, leave off the turbinado sugar.
YIELD | SERVES 14 (SERVING SIZE: 1 SCONE)
CALORIES 169; FAT 6.1g (sat 3.3g, mono 1.3g, poly 0.3g); PROTEIN 3g; CARB 26g; FIBER 2g; CHOL 11mg; IRON 1mg; SODIUM 269mg; CALC 67mg
