Apple Breakfast Strata
Planning a family brunch that calls for something extra special? This oven-baked egg dish puffs up golden and fills your kitchen with the irresistible scent of baked apples.
Serves: 6
Ingredients:
8 slices reduced-calorie French or Italian bread, cut into 1-inch cubes
1 (8-ounce) package Philadelphia fat-free cream cheese
1 1/4 cups Cary's Sugar Free Maple Syrup
2 cups (4 small) cored, peeled, and chopped cooking apples
2/3 cup Carnation Nonfat Dry Milk Powder
1 cup water
6 eggs or equivalent in egg substitute
1 teaspoon apple pie spice
Directions:
1. Place half of bread cubes in an ungreased 11-by-7-inch loaf pan.
2. In a large bowl, stir cream cheese with a spoon until soft. Add 1/2 cup maple syrup. Mix gently to combine. Drop cream cheese mixture by spoonful evenly over top of bread cubes.
3. Evenly sprinkle chopped apples over cream cheese mixture. Top with remaining bread cubes.
4. In a large bowl, combine dry milk powder and water. Add eggs and apple pie spice. Mix well to combine using a wire whisk. Pour milk mixture evenly over top.
5. Cover and refrigerate for at least 2 hours or up to overnight.
6. Bake at 375 degrees for 30 to 35 minutes or until strata is set.
7. Drizzle remaining 3/4 cup maple syrup evenly over top. Cut into 6 servings. Serve at once.
Calories: 291 Fat: 7g Carbs: 0 Protein: 18g Fiber: 2g Sodium: 676mg
From COOKING HEALTHY WITH THE KIDS IN MIND by JoAnna Lund
=========================
Baked Hash Brown Egg Cups
Cooking For Two by Joanna Lund pg 234
Serves 2
This is one of my favorite new ways to serve breakfast and it's all because I'm cooking in custard cups! These are so simple to serve, and they look terrific. In fact, these are "worth getting up for!"
1/2 cup shredded Kraft reduced-fat Cheddar cheese*
2 1/4 cups frozen loose packed shredded hash brown potatoes
1/4 cup finely chopped green onion
2 eggs, or equivalent in egg substitute
1 tablespoon Land O Lakes Fat Free Half & Half
1/2 teaspoon lemon pepper
Preheat oven to 375 degrees. Spray two (12 ounce) ovenproof custard cups with butter-flavored cooking spray. Reserve 2 tablespoons Cheddar cheese. In a medium bowl, combine potatoes, remaining 6 tablespoons Cheddar cheese, and onion. Press mixture in bottom and up sides of prepared custard cups, leaving an indentation in center. Place custard cups on a baking sheet and bake for 25 minutes. In a small bowl, combine eggs, half & half, and lemon pepper. Evenly spoon egg mixture in center of hash brown crusts. Sprinkle 1 tablespoon reserved Cheddar cheese evenly over top. Continue baking for 8 to 12 minutes or until eggs are set and cooked to desired doneness.
Hint: Mr. Dell's frozen shredded potatoes are a good choice or raw shredded potatoes, rinsed and patted dry, may be used in place of frozen potatoes.
Each serving equals:
HE: 2 protein, 3/4 bread, 1/4 vegetable, 4 optional calories
226 calories, 10 gm fat, 17gm protein, 17 gm carbohydrate, 450 mg sodium, 245 mg calcium, 2 gm fiber
Diabetic exchanges: 2 meat, 1 starch
Carb choices: 1
============================
Mexican Breakfast Casserole
{Suggestions: Try using a low sodium ham to healthify this dish. Be sure the bread is one you know you can use. Take care, Gloria}
From: Light & Tasty October/November 2007, p56
"I make this recipe whenever I'm having overnight guests," writes Leona Hansen of Kennedy Meadows, California. "Fresh fruit and tortillas or sweet rolls go very well to complete breakfast."
This recipe is: Healthy
Servings: 4
Prep: 15 min + chilling
Bake: 40 min
4 cups cubed day-old French bread
1 cup cubed fully cooked lean ham
1 (4oz can) chopped green chilies
1/4 cup chopped sweet red pepper
1 1/4 cups egg substitute
1 cup fat-free milk
1/4 tsp onion powder
1/4 tsp ground cumin
1/4 tsp ground mustard
1/8 to 1/4 tsp cayenne pepper
1/4 tsp paprika
1 1/4 cups shredded reduced-fat cheddar cheese
Salsa, optional
In an 8-in. square baking dish coated with cooking spray, combine the bread cubes, ham, chilies and red pepper.
In a small bowl, whisk the egg substitute, milk, onion powder, cumin, mustard and cayenne. Pour over bread mixture; sprinkle with paprika. Cover and refrigerate overnight.
Remove from the refrigerator 30 minutes before baking. Bake at 350 degrees F for 30 minutes. Uncover; sprinkle with cheese. Bake 10-15 minutes longer or until a knife inserted near the center comes out clean. Let stand for 5 minutes before cutting. Serve with salsa if desired.
Servings: 4
Nutrition per Serving (calculated without salsa):
305 Calories, 11g Fat, 6g Saturated Fat, 40mg Cholesterol, 1,154mg Sodium**, 25g Carbs, 2g Fiber, 28g Protein
=========================
Breakfast Burrito
Cooking Healthy with a Microwave, pg 237
Here's another bit of kitchen magic that produces a wonderful egg filling in no time at all! What a quick and easy meal this makes---and cleanup is simple.
Serves 4
4 eggs, beaten, or equivalent in egg substitute
1/4 cup chopped green onion
1/2 cup coarsely chopped cherry tomatoes
6 tablespoons shredded Kraft reduced-fat Cheddar cheese
4 (6-inch) flour tortillas
3/4 cup chunky salsa (mild, medium, or hot)
Spray an 8-cup microwave-safe mixing bowl with butter-flavored cooking spray. In prepared bowl, combine eggs, green onion, and tomatoes. Microwave on HIGH (100 % power) for 1 minute. Stir in Cheddar cheese and continue to microwave on HIGH for 1 minute longer. Spoon about 1/2 cup egg mixture in center of each tortilla. Roll each up and place in an 8-by-8-inch microwave-safe baking dish. Microwave on HIGH for 1 minute. For each serving, place 1 burrito on a plate and spoon 3 tablespoons salsa over top.
Each serving equals:
HE: 1 1/2 protein, 1 bread, 3/4 vegetable
236 calories, 8 gm fat, 13 gm protein, 28 gm carbohydrate, 634 mg sodium, 159 mg calcium, 2 gm fiber
Diabetic exchanges: 1 1/2 meat, 1 starch, 1 vegetable
=========================
Tex-Mex Breakfast Pizza
Source: Better Homes and Gardens
Ingredients
Nonstick cooking spray
1 1/2 cups frozen loose-pack diced hash brown potatoes, thawed
2 green onions, sliced
1 to 2 canned jalapeno peppers or canned whole green chili
peppers, drained, seeded, and chopped
1/4 teaspoon ground cumin
1 clove garlic, minced
1 cup refrigerated or frozen egg product, thawed
1/4 cup fat-free milk
1 tablespoon snipped fresh cilantro
1 16-ounce Italian bread shell (Boboli)
1/2 cup shredded reduced-fat Monterey Jack cheese (2 ounces)
1 small tomato, seeded and chopped
Directions:
1. Lightly coat a large skillet with cooking spray. Preheat
over medium heat. Add the potatoes, green onions, peppers,
cumin, and garlic. Cook and stir about 3 minutes or until the
vegetables are tender.
2. In a small bowl stir together egg product, milk, and
cilantro; add to skillet. Cook, without stirring, until
mixture begins to set on the bottom and around the edge. Using
a spatula, lift and fold the partially cooked mixture so
uncooked portion flows underneath. Continue cooking and folding
until egg product is cooked through, but is still glossy and
moist. Remove from heat.
3. To assemble pizza, place the bread shell on a large baking
sheet or a 12-inch pizza pan. Sprinkle half of the cheese over
the shell. Top with the egg mixture, tomato, and the remaining
cheese.
4. Bake in a 375 degree F oven for 8 to 10 minutes or until
cheese is melted. Cut into wedges to serve.
Makes 8 servings.
Nutritional facts per serving: calories: 235, total fat: 6g,
saturated fat: 1g, cholesterol: 8mg, sodium: 424mg,
carbohydrate: 33g, fiber: 2g, protein: 14g, vitamin C: 14%,
calcium: 11%, iron: 15%,
2 starch exchanges, 1 lean meat exchange
============================
Ham Cheese and Egg Cups
Makes 12 servings
12 (1-ounce) slices reduced-sodium Virginia or Black Forest ham*
3 (1-ounce) slices 100% whole-grain or white bread, each torn into 4 pieces
1 1/2 cups (12 fluid ounces) fat-free egg substitute
3 cups grated Cabot 50% Reduced Fat Cheddar (12 ounces)
1/4 teaspoon ground black pepper, or to taste
3 tablespoons chopped fresh chives
1. Place rack in middle of oven and preheat oven to 400ºF. Lightly coat 12-cup muffin tin (with 4-ounce cups) with cooking spray.
2. Gently fit one ham slice into each cup (edges will stick up). Add some of bread in center of each, then pour egg substitute on top. Sprinkle with cheese, then with pepper.
3. Bake for 15 minutes, or until set. Remove from muffin tin, sprinkle with chives and serve.
*Choose thick slices of ham with small diameter instead of thin slices with larger diameter.
Nutrition Analysis
Calories 129, Calories From Fat 45, Total Fat 5g, Saturated Fat 3.5g, Cholesterol 30mg, Sodium 460mg, Total Carbohydrates 5g, Dietary Fiber 1g, Calcium 234mg, Protein 16g
From Cabot Cheese http://www.cabotcheese.com