Ingredients:
4 small tomatoes, coarsely chopped
2 scallions, coarsely chopped
1 jalapeño pepper, seeded and coarsely chopped
3 tablespoons lightly packed fresh cilantro leaves
¼ teaspoon salt
1 teaspoon white vinegar
4 large eggs
4 (6-inch) fat-free corn tortillas, warmed
¼ cup shredded fat-free pepper Jack cheese
1 cup lightly packed tender watercress sprigs
Directions:
To make salsa, combine tomatoes, scallions, jalapeño, cilantro, and salt in food processor; pulse until coarsely chopped. Transfer to small bowl.
Half fill large skillet with water and bring to boil. Add vinegar and reduce heat so water slowly simmers. Crack eggs, one at a time, and slip into water, waiting about 10 seconds before adding each additional egg. Poach eggs just until set, about 1 minute. With slotted spoon, transfer eggs, one at a time, to paper towel–lined plate to drain.
Place 1 tortilla on each of 4 plates and top each with watercress and 1 egg. Sprinkle each
Other beans and cheeses can be used with equally good results in this satisfying breakfast/brunch dish. Use pinto, small white, or black beans instead of the red kidney beans or substitute an equal amount of reduced-fat Cheddar, feta, or goat cheese for the pepper Jack cheese, if you like.
1 (16-ounce) tube prepared polenta, cut into 12 slices
1 (15½-ounce) can red kidney beans, rinsed and drained
1 cup salsa
4 large eggs
½ cup shredded reduced-fat pepper
Jack cheese
2 tablespoons chopped fresh parsley
Preheat oven to 425°F. Spray baking sheet with nonstick spray.
Arrange polenta slices on prepared baking sheet in single layer; lightly spray with olive oil nonstick spray. Bake until heated through, about 20 minutes.
Meanwhile, combine beans and salsa in small saucepan; bring to boil. Reduce heat and simmer, covered, 10 minutes.
Spray large nonstick skillet with nonstick spray. Crack each egg into skillet and fry until whites are set and yolks begin to thicken, about 3 minutes. Remove skillet from heat; sprinkle eggs with pepper Jack and parsley. Cover skillet and let stand until cheese is melted, about 2 minutes.
To serve, place 3 polenta slices on each of 4 plates. Spoon beans evenly over polenta and top each serving with 1 egg.
Ingredients:
1 (16-ounce) tube prepared polenta, cut into 12 slices
1 (15½-ounce) can red kidney beans, rinsed and drained
1 cup salsa
4 large eggs
½ cup shredded reduced-fat pepper
Jack cheese
2 tablespoons chopped fresh parsley
Directions:
Preheat oven to 425°F. Spray baking sheet with nonstick spray.
Arrange polenta slices on prepared baking sheet in single layer; lightly spray with olive oil nonstick spray. Bake until heated through, about 20 minutes.
Meanwhile, combine beans and salsa in small saucepan; bring to boil. Reduce heat and simmer, covered, 10 minutes.
Spray large nonstick skillet with nonstick spray. Crack each egg into skillet and fry until whites are set and yolks begin to thicken, about 3 minutes. Remove skillet from heat; sprinkle eggs with pepper Jack and parsley. Cover skillet and let stand until cheese is melted, about 2 minutes.
To serve, place 3 polenta slices on each of 4 plates. Spoon beans evenly over polenta and top each serving with 1 egg.
A frittata is an Italian-style omelette. All the ingredients are combined with the eggs instead of being folded inside the omelette. Frittatas are easy to prepare and are delicious hot, warm, or at room temperature, making them ideal for company.
½ ounce dried porcini mushrooms
4 large eggs
4 large egg whites
3 tablespoons grated Parmesan cheese
½ teaspoon salt
¼ teaspoon black pepper
1 tablespoon olive oil
1 cup grape tomatoes, halved
3 scallions, thinly sliced
2 garlic cloves, minced
1 teaspoon herbes de Provence
½ pound peeled and deveined cooked shrimp,
coarsely chopped
Preheat broiler. Put mushrooms in small bowl and add enough boiling water to cover by 1 inch. Let stand until softened, about 10 minutes. Drain mushrooms, then rinse under cool running water to remove any dirt. Chop mushrooms.
Beat together eggs, egg whites, Parmesan, salt, and pepper in medium bowl.
Heat oil in 10-inch cast-iron or other ovenproof skillet over medium-high heat. Add mushrooms and cook, stirring, until beginning to brown, about 5 minutes. Add tomatoes, scallions, garlic, and herbes de Provence; cook, stirring, until tomatoes begin to soften, about 3 minutes. Stir in shrimp. Pour egg mixture over mushroom mixture, stirring gently to combine. Reduce heat to medium and cook, lifting edge of eggs with silicone spatula to allow uncooked portion of egg to run underneath, until eggs are almost set, about 4 minutes.
Broil frittata 5 inches from heat until top is set and lightly browned, about 2 minutes. Slide frittata onto plate and cut into 4 wedges.
Ingredients:
½ ounce dried porcini mushrooms
4 large eggs
4 large egg whites
3 tablespoons grated Parmesan cheese
½ teaspoon salt
¼ teaspoon black pepper
1 tablespoon olive oil
1 cup grape tomatoes, halved
3 scallions, thinly sliced
2 garlic cloves, minced
1 teaspoon herbes de Provence
½ pound peeled and deveined cooked shrimp,
coarsely chopped
Directions:
Preheat broiler. Put mushrooms in small bowl and add enough boiling water to cover by 1 inch. Let stand until softened, about 10 minutes. Drain mushrooms, then rinse under cool running water to remove any dirt. Chop mushrooms.
Beat together eggs, egg whites, Parmesan, salt, and pepper in medium bowl.
Heat oil in 10-inch cast-iron or other ovenproof skillet over medium-high heat. Add mushrooms and cook, stirring, until beginning to brown, about 5 minutes. Add tomatoes, scallions, garlic, and herbes de Provence; cook, stirring, until tomatoes begin to soften, about 3 minutes. Stir in shrimp. Pour egg mixture over mushroom mixture, stirring gently to combine. Reduce heat to medium and cook, lifting edge of eggs with silicone spatula to allow uncooked portion of egg to run underneath, until eggs are almost set, about 4 minutes.
Broil frittata 5 inches from heat until top is set and lightly browned, about 2 minutes. Slide frittata onto plate and cut into 4 wedges.
A frittata is an Italian-style omelette. All the ingredients are combined with the eggs instead of being folded inside the omelette. Frittatas are easy to prepare and are delicious hot, warm, or at room temperature, making them ideal for company.
6 large eggs
6 large egg whites
¾ teaspoon salt
¼ teaspoon black pepper
1 small red bell pepper, chopped
1 small onion, chopped
1 (14½-ounce) can sliced potatoes, rinsed and drained
¼ cup chopped fresh flat-leaf parsley
Preheat broiler. Beat together eggs, egg whites, salt, and black pepper in medium bowl.
Spray medium cast-iron or other ovenproof skillet with nonstick spray and set over medium heat. Add bell pepper and onion; cook, stirring, until softened, about 5 minutes. Add potatoes, breaking up larger slices with side of wooden spoon. Pour eggs over vegetables, gently stirring to combine. Cook, lifting edge of eggs with silicone spatula to allow uncooked portion of egg to run underneath, until eggs are almost set, about 4 minutes.
Broil frittata 5 inches from heat until top is set and lightly browned, about 2 minutes. Slide frittata onto plate; sprinkle with parsley and cut into 6 wedges.
Ingredients:
6 large eggs
6 large egg whites
¾ teaspoon salt
¼ teaspoon black pepper
1 small red bell pepper, chopped
1 small onion, chopped
1 (14½-ounce) can sliced potatoes, rinsed and drained
¼ cup chopped fresh flat-leaf parsley
Directions:
Preheat broiler. Beat together eggs, egg whites, salt, and black pepper in medium bowl.
Spray medium cast-iron or other ovenproof skillet with nonstick spray and set over medium heat. Add bell pepper and onion; cook, stirring, until softened, about 5 minutes. Add potatoes, breaking up larger slices with side of wooden spoon. Pour eggs over vegetables, gently stirring to combine. Cook, lifting edge of eggs with silicone spatula to allow uncooked portion of egg to run underneath, until eggs are almost set, about 4 minutes.
Broil frittata 5 inches from heat until top is set and lightly browned, about 2 minutes. Slide frittata onto plate; sprinkle with parsley and cut into 6 wedges.
A frittata is an Italian-style omelette. All the ingredients are combined with the eggs instead of being folded inside the omelette. Frittatas are easy to prepare and are delicious hot, warm, or at room temperature, making them ideal for company.
1 tablespoon olive oil
1 onion, fi nely chopped
1 garlic clove, minced
1 cup fat-free egg substitute
½ cup hot cooked brown rice
2 dried fi gs, fi nely chopped
2 tablespoons grated Parmesan cheese
¼ teaspoon dried thyme
Preheat broiler. Heat oil in cast-iron or other ovenproof skillet and set over medium heat. Add onion and garlic; cook, stirring, until onion is softened, about 5 minutes.
Whisk egg substitute in medium bowl until frothy; stir in onion mixture and all remaining ingredients.
Wipe skillet clean. Spray with nonstick spray and set over medium heat; pour in egg mixture. Reduce heat to medium-low; cook until set on bottom, about 10 minutes.
Broil frittata 5 inches from heat until top is set and lightly browned, about 2 minutes. Slide frittata onto plate and cut into 4 wedges.
Ingredients:
1 tablespoon olive oil
1 onion, fi nely chopped
1 garlic clove, minced
1 cup fat-free egg substitute
½ cup hot cooked brown rice
2 dried fi gs, fi nely chopped
2 tablespoons grated Parmesan cheese
¼ teaspoon dried thyme
Directions:
Preheat broiler. Heat oil in cast-iron or other ovenproof skillet and set over medium heat. Add onion and garlic; cook, stirring, until onion is softened, about 5 minutes.
Whisk egg substitute in medium bowl until frothy; stir in onion mixture and all remaining ingredients.
Wipe skillet clean. Spray with nonstick spray and set over medium heat; pour in egg mixture. Reduce heat to medium-low; cook until set on bottom, about 10 minutes.
Broil frittata 5 inches from heat until top is set and lightly browned, about 2 minutes. Slide frittata onto plate and cut into 4 wedges.
Ingredients:
4 large eggs
4 large egg whites
½ teaspoon salt
1 tablespoon olive oil
½ red bell pepper, chopped
1 cup sliced white mushrooms
2 scallions, thinly sliced
½ teaspoon dried thyme
teaspoon black pepper
Directions:
Beat together eggs, egg whites, and ¼ teaspoon of salt in medium bowl.
Heat oil in large nonstick skillet over high heat. Add bell pepper, mushrooms, scallions, thyme, remaining ¼ teaspoon salt, and the black pepper; cook, stirring, until vegetables are softened, about 5 minutes.
Reduce heat to medium. Pour egg mixture into skillet. Cook until eggs begin to set, about 1½ minutes, pushing egg mixture toward center of skillet to form large soft curds. Cook eggs until set, about 3 minutes longer.
Ingredients:
2 cups fat-free egg substitute
½ cup water
¼ teaspoon salt
Pinch black pepper
Directions:
Whisk together all ingredients in medium bowl until frothy.
Generously spray heavy 10-inch nonstick skillet with nonstick spray and set over medium heat. When drop of water sizzles in pan, pour in generous ½ cup of egg mixture, tilting pan to coat bottom completely. Cook until eggs are almost set, about 3 minutes, gently lifting edge of eggs with silicone spatula to allow uncooked portion of egg to run underneath.
With spatula, fold omelette in half and slide onto plate. Repeat with remaining egg mixture, lightly spraying skillet before cooking each omelette.
Tomato and Goat Cheese Omelette:
Seed and coarsely chop 2 tomatoes; toss with 2 teaspoons chopped fresh parsley and pinch each salt and black pepper. After egg mixture is set, sprinkle one-fourth of tomato mixture and generous 2 tablespoons crumbled soft goat cheese over half of omelette and fold over.
Canadian Bacon, Asparagus, and Scallion Omelette:
Cook 1½ cups sliced asparagus in boiling water until tender, about 4 minutes. Drain, rinse under cold running water, and pat dry with paper towels. Transfer to small bowl and combine with 2 slices fully cooked Canadian bacon, thinly sliced, 2 scallions, thinly sliced, and pinch each salt and black pepper. After egg mixture is set, sprinkle one-fourth of asparagus mixture over half of omelette and fold over.
Mixed Mushroom–Herb Omelette:
Spray medium nonstick skillet with nonstick spray and set over medium heat. Add ½ pound sliced mushrooms and pinch each dried thyme, salt, and black pepper; cook, stirring occasionally, until mushrooms release their juices and it evaporates, about 8 minutes. Stir in 1 tablespoon chopped fresh parsley. After egg mixture is set, sprinkle one-fourth of mushroom mixture over half of omelette and fold over.
Ingredients:
2 teaspoons olive oil
1 small red onion, chopped
1½ cups fat-free egg substitute
¹/³ cup fat-free milk
¼ teaspoon black pepper
1 (½-pound) piece smoked salmon, chopped
8 tablespoons reduced-fat sour cream
2 tablespoons snipped fresh dill
Directions:
Heat oil in large nonstick skillet over medium heat. Add onion and cook, stirring, until softened, about 5 minutes.
Beat egg substitute, milk, and pepper in medium bowl. Add to skillet along with salmon. Cook until eggs begin to set, about 1½ minutes, pushing egg mixture toward center of skillet to form large soft curds, cooking eggs until set, about 3 minutes longer.
Divide eggs evenly among 6 plates. Top each serving with dollop of sour cream and sprinkling of dill.
Ingredients:
3 cups old-fashioned oats
½ cup chopped dried apricots
½ cup dried cranberries or blueberries
¹/³ cup packed dark brown sugar
2 teaspoons baking powder
¾ teaspoon ground cinnamon
¼ teaspoon salt
½ cup plain fat-free yogurt
1 cup reduced-fat (2%) milk
½ cup applesauce
½ cup fat-free egg substitute
2 tablespoons canola oil
1½ teaspoons vanilla extract
Directions:
Preheat oven to 350°F. Lightly spray 8- inch square baking dish with nonstick spray.
Mix together oats, apricots, cranberries, all but 2 tablespoons of brown sugar, the baking powder, cinnamon, and salt in large bowl. Whisk together yogurt, ½ cup of milk, the applesauce, egg substitute, oil, and vanilla in medium bowl until smooth. Add yogurt mixture to oat mixture, stirring until combined well.
Spoon into prepared baking dish and spread evenly; sprinkle with remaining 2 tablespoons brown sugar. Bake oatmeal until toothpick inserted into center comes out clean, about 35 minutes. Let cool 10 minutes in baking dish on wire rack. Cut oatmeal into 8 equal portions and serve with remaining ½ cup milk.
Ingredients:
4 cups water
¹/³ cup steel-cut oats
¹/³ cup wheat berries
¹/³ cup oat groats
½ teaspoon salt
¼ cup golden raisins
¼ cup dried cherries or cranberries
4 teaspoons brown sugar
½ cup reduced-fat (2%) milk, warmed
Directions:
Combine water, steel-cut oats, wheat berries, oat groats, and salt in large saucepan and bring to boil. Reduce heat and simmer, stirring, until wheat berries and oat groats are softened and liquid is absorbed, about 40 minutes.Remove saucepan from heat; stir in raisins and cherries. Spoon porridge evenly into 4 bowls; sprinkle evenly with brown sugar and top with milk.
Ingredients:
3 cups old-fashioned oats
¹/³ cup chopped walnuts
¹/³ cup raw pumpkin seeds
¼ cup raw wheat germ
¼ cup fl aked sweetened coconut
1 tablespoon canola oil
1 teaspoon ground cinnamon
¼ teaspoon salt
Grated zest of 1 orange
½ cup raisins
Directions:
Preheat oven to 300°F. Spray 10½ × 15½- inch jelly-roll pan with nonstick spray.
Stir together all ingredients except raisins in large bowl. Spoon mixture into prepared baking pan and spread evenly.
Bake, stirring once, until golden brown, about 25 minutes. Stir in raisins and let cool completely in pan on wire rack. Can be stored in airtight container up to 1 month.
