healthy Breakfast Recipes

8 servings

Ingredients

3 tbsp. granulated sugar
1/2 tsp. Cinnamon
2 cups unbleached flour
1 1/2 tbs. baking powder
1/2 tsp. baking soda
1/2 cup granulated sugar
1 tsp. Cinnamon
2 whole egg whites -- slightly beaten
1 1/2 cup Fat-Free Buttermilk -- * see note
1/2 cup fat-free sour cream
2 tbs. maple syrup
1 tsp. pure vanilla extract
1/2 tsp. orange extract
1/2 cup raisins

Instructions

Prepare waffle iron with cooking spray and heat up. In a small bowl, combine three tablespoons sugar and half teaspoon cinnamon; set aside. In a mixing bowl, combine flour, baking powder, baking soda, remaining sugar and cinnamon. In another mixing bowl, combine egg whites, buttermilk, sour cream, maple syrup, vanilla, orange extract, and raisins. Mix dry ingredients with wet ingredients just until moistened. Pour enough batter to fill two-thirds of the waffle iron. Cook until crisp and golden brown. Set aside. Repeat with remaining batter. Sprinkle sugar and cinnamon mixture over waffles.

218 Calories; 1g Fat (4% calories from fat); 5g Protein; 54g Carbohydrate; 1mg Cholesterol; 373mg Sodium

Notes: Fat-Free Buttermilk: Combine 4 teaspoons vinegar with enough skim milk to equal 1 3/4 cups; let stand 5 minutes.

12 servings

Ingredients

Danish: 2 cup low-fat baking mix
1/2 cup reduced fat margarine - softened
2 tbsp. granulated sugar
1/2 cup skim milk
1/2 cup strawberry jam
Glaze: 2/3 cup powdered sugar
1 tbsp. warm water
1/2 tsp. pure vanilla extract

Instructions

Preheat oven to 450. To prepare Danish, combine baking mix, margarine, granulated sugar, and milk in a mixing bowl. Mix until crumbly. Drop dough by rounded tablespoonfuls two inches apart onto prepared baking sheet. Make a well in center of each with back of spoon. Fill with one teaspoon jam. Bake for ten minutes, or until golden brown. Meanwhile, to prepare glaze, combine powdered sugar, water, and vanilla extract. Mix until smooth. While Danish are still warm, drizzle glaze over top.

173 Calories; 2g Fat (11% calories from fat); 3g Protein; 41g Carbohydrate; 0mg Cholesterol; 376mg Sodium

8 servings

Ingredients

2 1/2 cups unbleached flour
1/2 cup brown sugar - packed
4 tsp. baking powder
1 tsp. baking soda
1 tbs. Ginger
1 tsp. Cinnamon
1 tsp. Allspice
2 egg whites - whipped
1 1/2 cup Fat-Free Buttermilk -- * see note
? cup molasses
6 tbs. fat-free sour cream
1/2 cup raisins

Instructions

Prepare waffle iron with cooking spray and heat up. In a mixing bowl, combine flour, brown sugar, baking powder, baking soda, ginger, cinnamon, and allspice. In another mixing bowl, combine egg whites, buttermilk, molasses, sour cream, and raisins. Add dry ingredients with wet ingredients just until moistened. Pour enough batter to fill two-thirds of the waffle iron. Cook until crisp and golden brown; set aside. Repeat with remaining batter.

235 Calories; 1g Fat (4% calories from fat); 6g Protein; 57g Carbohydrate; 1mg Cholesterol; 428mg Sodium

Notes: Fat-Free Buttermilk: Combine 4 1/2 teaspoons vinegar with enough skim milk to equal 1 1/2 cups; let stand 5 minutes.

8 servings

Ingredients

5 med. potatoes - cooked
1/2 cup onions - chopped
1/2 tsp. Salt
1/2 tsp. white pepper
1/2 tbsp. Olive oil

Instructions

Cook potatoes, in their jackets, in boiling water until about half cooked, 15 minutes. When cool enough to handle, slip off skins. Shred potatoes coarsely into a mixing bowl. Mix lightly with onions, salt, and white pepper. Shape into 8 patties. In a skillet, heat oil over low heat. Add patties. Cook over low heat, without stirring until potatoes are brown and crusty on bottom, 15 minutes. Loosen edges with a spatula and flip carefully over and cook for 15 minutes more or until brown and crusty. Repeat with remaining patties.

86 Calories; 1g Fat (9% calories from fat); 2g Protein; 18g Carbohydrate; 0mg Cholesterol; 137mg Sodium

16 servings

Ingredients

1 lb. Frozen Bread Dough, thawed
1/3 cup brown sugar, packed
1/3 cup honey
1/3 cup walnuts, chopped
1/2 tbsp. cinnamon
1 tbsp. reduced fat margarine, melted

Instructions

Prepare a 9" round cake pan with cooking spray; set aside. On a lightly floured surface, roll dough out to a 12 x 16" rectangle. Sprinkle brown sugar over top. Beginning at narrow end, roll up jelly-roll fashion. Spread honey in bottom of prepared pan. Sprinkle walnuts and cinnamon over honey in pan. Cut rolled dough into sixteen pieces. Place pieces, cut side down, in pan. Brush rolls with margarine. Let rise until tripled in size. Bake in a 375-degree oven for 30 minutes, or until golden brown. Turn out of pan immediately onto serving platter.

109 Calories; 1g Fat (10% calories from fat); 2g Protein; 23g Carbohydrate; 9mg Cholesterol; 100mg Sodium

15 servings

Ingredients

11/4 cup unbleached flour
1/2 cup cornmeal
1/2 cup rolled oats - uncooked
1/2 cup brown sugar - packed
1 tsp. baking soda
1/2 tsp. Salt
2 whole egg whites -- slightly beaten
1 cup Fat-Free Buttermilk -- * see note
1 cup fat-free sour cream

Instructions

Prepare skillet with cooking spray and heat on medium until hot. In a mixing bowl, combine flour, cornmeal, oatmeal, brown sugar, baking soda, and salt. In another mixing bowl, combine egg whites, buttermilk, and sour cream. Mix dry ingredients with wet ingredients just until moistened. Ladle in the batter, using 3 or more tablespoons per cake. Cook for 2 minutes, then flip carefully and cook for 2 minutes more. Repeat with remaining batter.

87 Calories; less than one gram Fat (1% calories from fat); 3g Protein; 20g Carbohydrate; 2mg Cholesterol; 141mg Sodium

Notes: Fat-Free Buttermilk: Combine 3 teaspoons vinegar with enough skim milk to equal 1 cup; let stand 5 minutes.

4 servings

Ingredients

1/2 tsp. Olive oil
2 cup potatoes o’ Brian, thawed
1 cup onions, chopped
1 1/2 cup egg whites, slightly beaten
1/2 tsp. Salt
1/2 tsp. black pepper

Instructions

In a skillet, heat oil over medium heat. Add potatoes and onions. Cook eight minutes, or until potatoes are done. Fold in egg whites, salt, and black pepper. Cook three minutes more or until egg whites are set, stirring constantly.

106 Calories; 1g Fat (5% calories from fat); 10g Protein; 14g Carbohydrate; 0mg Cholesterol; 427mg Sodium

Ingredients

1 Tbs. low-fat margarine
1/2 tsp ground cinnamon
4 slices toasted wheat bread
2 apples, thinly sliced
1/3 c orange juice
2 tsp granulated sugar
4 tsp brown sugar

Instructions

Preheat oven to 450 degrees. Melt low-fat margarine in a small saucepot. Add apples, orange juice, brown sugar and cinnamon. Cook over medium-high heat until apples are tender. Drain, reserving liquid. Let apples cool slightly. Place toast on a cookie sheet. Lay out apples on toast and sprinkle with sugar. Bake about 4 minutes. Drizzle reserved liquid over slices. Serve immediately.

16 servings

Ingredients

8 whole egg whites -- slightly beaten
1cup pumpkin pie mix
1/2 cup skim milk
1 tbs. Cornstarch
16 slices white bread

Instructions

In a food processor, combine egg whites, pumpkin pie mix, milk, and cornstarch. Blend until smooth. Dip bread slices in egg white mixture. In a skillet that has been coated with cooking spray, over medium heat, add bread slices. Cook 4 minutes per side, or until golden brown. Turn and continue cooking 3 minutes more. Remove from pan and keeping warm. Repeat with remaining bread slices.

97 Calories; 1g Fat (5% calories from fat); 5g Protein; 18g Carbohydrate; 0mg Cholesterol; 208mg Sodium

Prep time: 10 minutes Cooking time: 12-15 minutes

Ingredients

12 egg whites, lightly beaten
1/2 cup onion, diced small
4 cloves fresh garlic, minced
12 stems asparagus, sliced lengthwise
12 cherry tomatoes, halved
1 tablespoon olive oil
1/2 cup fresh basil
Salt and pepper to taste
2 Basil leaves, for garnish

Instructions

Preheat oven to 350 1/2. Heat oil in a small, nonstick, pan (preferably oven-safe, so that you can keep it all in one pan). Saut? onions and garlic for 1 minute on medium-low heat. Add asparagus and saut? for an additional 30 seconds. Add in tomatoes and basil. Season with salt and pepper to taste. Next, add egg whites to pan and whisk the mixture briefly. Pour into a casserole dish, or, if in an oven-safe pan, leave in same pan and place it in the oven for approximately 8-10 minutes, until done. Place basil leaves on top or side as a garnish.

Per Serving Information: Calories: 117; Fat 4g; Cholesterol 0g; Protein 13g.