Starting the day right!
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INGREDIENTS:1 tsp. margarine, 2 rings of onion--chopped, just a tiny bit of green pepper, 1/4 avocado--chopped, 2 Tbs. salsa or salsa Verde, 2 slices of tomato--peeled and chopped, 1 oz. mozzarella cheese (low-fat), 1 egg, salt and pepper to taste. 1 large flour tortilla
PREPARATION:Sautee onions and peppers in margarine until onions are desired consistency. Add avocado and mash with a fork, add salsa, tomatoes and egg. Scramble all together and grate cheese into mixture. Salt and pepper to taste. Heat large, flat frying pan dry. Put flour tortilla in hot pan for a few seconds, turn for another few seconds. Move tortilla to plate, stuff tortilla with egg mixture, add more salsa if desired. Enjoy.
SERVING SUGGESTIONS:On flat, hot tortilla, gently heap egg mixture in a vertical row down center. Fold 1/4 of bottom of the tortilla up on the egg mixture, then fold the right and left edges over the eggs. Makes a pocket that won't drip. But I still eat it over a plate, just in case. The eggs and salsa are juicy.
Great way to start your on-plan day because it stays with you for so long.
Once in awhile I add two lower-fat sausage links, chopped up and cooked thoroughly and drained before the onion goes in, then add 3 points to serving. But that's really a splurge in points.
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INGREDIENTS:6 slices lite bread, cubed 1 cup eggbeaters 1 1/2 cup skim milk 1/4 cup raisins 1 cup fat free half & half 1/2 cup Splenda 1 1/2 tsp. cinnamon 2 tsp. vanilla pinch of salt
PREPARATION:Spray a baking dish with non-stick spray. Combine milk, ff half & half, salt, eggbeaters, Splenda, and vanilla. Place bread in baking dish, sprinkle evenly with cinnamon and raisins. Pour egg mixture over all and allow to sit for 10 min.
SERVING SUGGESTIONS:This makes a wonderful breakfast that is very filling. It is good cold or warm.
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INGREDIENTS:1/2 cup oatmeal 1/2 cup FF cottage cheese 1/2 cup eggbeaters 1 - 2 pkgs of Splenda or Equal 1/2 tsp cinnamon (or to taste) 1/2 tsp baking powder
PREPARATION:Put everything into a blender and process briefly. Batter DOES NOT have to be smooth. Heat up a non-stick griddle or skillet and make up like pancakes. Top with butter spray, SF syrup, SF jam or whatever you like. THESE ARE FANTASTIC AND FILLING!
SERVING SUGGESTIONS:I eat the whole recipe, usually on the weekend when I don't have a set schedule for meals.
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INGREDIENTS:2 C. oats 1 1/2 tsp baking powder Mix those 2 and then add 1 C. skim milk 1/4 egg substitute 1/2 C. unsweetened applesauce (can be found in little individual tubs) 1/4 C. brown sugar 1/4 C. raisins 1 /4 tsp. cinnamon 1 tsp. vanilla
PREPARATION:Mix all ingredients Spray 9" pan and bake
SERVING SUGGESTIONS:Can be made into muffins for 1.5 points for 12 I would add jelly or syrup on top.
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INGREDIENTS:Pam Oliver Oil Spray 1/2 small onion, diced 6 medium mushrooms, sliced 1/4 red bell pepper, diced 1/2 cup Eggbeaters 2 slices Pepper jack Veggie Cheese 2 T Corn & Black Bean Salsa
PREPARATION:Spray a non-stick skillet (10") with cooking spray and add onions, mushrooms and red bell peppers. Sauté just until tender, about 5 minutes. Pour the Eggbeaters over the sautéed vegetables and cook over low to medium heat until eggs are firm. Top one side with cheese and salsa, fold in half and serve immediately. SERVING SUGGESTIONS:Very filling and only 4 points!
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INGREDIENTS:INGREDIENTS TO MAKE MIX: 12 C. sifted flour 4 C. instant dry powdered milk 3/4 C. baking powder 3/4 C. sugar 2 T. salt Mix all together well and store in air tight container in a dry place. This is enough mix to make approx. 80 pancakes.
INGREDIENTS TO MAKE PANCAKES: To Make Pancakes: (makes 8-4 inch size) 1 1/2 C. Pancake Mix 1 C. water 1 egg 2 Tbsp. cooking oil
PREPARATION:Mix and pour on greased hot griddle. When bubbles form on top and bottom is brown flip over and brown other side. SERVING SUGGESTIONS:
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INGREDIENTS:6 C. All purpose flour 3 C. Whole wheat 1/2 C bran or wheat germ, optional 1 1/2 C. non-fat dry milk or 1 1/2 C dry buttermilk 3/4 T. salt 1/4 to 1/2C sugar 1/4 C. baking powder 1 C. shortening
TO USE: 1 egg or substitute 1/2C water...more or less depending on how you like your pancakes. 1 c. mixture
PREPARATION:To Make Pancake Mix: Combine all flours and other dry ingredients. Cut in shortening until it is well distributed. Store in airtight container or put into pre-measured baggies.
SERVING SUGGESTIONS:You can make waffles from this also, I cut out the recipes from the last box of Bisquick I ever purchased and kept that.
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INGREDIENTS:1 1/2 cups liquid egg substitute 1 cup skim milk 1 cup baking mix 4 ounces reduced-fat finely shredded cheddar cheese 4 ounces fat-free finely shredded cheddar cheese 1 (7 ounce) can sliced mushrooms, drained 1 cup finely diced lean ham 1 small onion, finely diced Cooking spray
PREPARATION:Preheat oven to 400 degrees. In a large bowl, whisk together egg substitute and milk. Stir in baking mix and cheeses, followed by mushrooms, ham, and onion. Spoon batter into muffin tins coated with cooking spray. Bake at 400 degrees for 20 minutes, or until toothpick inserted in muffin comes out clean. Turn out of pans promptly (may have to loosen edge of muffins with knife). Serve warm.
SERVING SUGGESTIONS:These richly flavored breakfast quiches freeze well. Also a great appetizer! Makes 24 (1 muffin) servings Preparation time: 15 minutes Baking time: 20 minutes Cheesy Ham and Mushroom Quiche Bites Nutrient Information (per serving): Servings per recipe: 24 Serving size: 1 muffin Number of carbohydrate choices: 1/2 Calories .......................... 62 Carbohydrate ...................... 5 grams Protein............................ 6 grams Fat ............................... 2 grams Saturated Fat ..................... 1 gram Cholesterol ....................... 5 milligrams Sodium ............................ 220 milligrams Dietary Fiber ..................... 1 gram % calories from: Protein: 39 % Carbohydrate: 32 % Fat: 29 % Food Exchanges: 1 vegetable, 1 very lean meat Lunch recipe from: "Diabetes Meals on $7 a Day- or Less!" Patti Geil and Tami Ross American Diabetes Association, 1999 Available in local bookstores, on the Internet or by calling the publisher at 800/232-6733
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INGREDIENTS:2 eggs 1/2 cup fat free milk 3 tablespoons packed dark brown sugar 1 1/4 teaspoon cinnamon 4 slices whole-wheat bread, cubed 2 small apples, peeled, cored and diced 3 tablespoons all-purpose flour 2 teaspoons reduced calorie margarine
PREPARATION:1. Preheat the oven to 350 degrees F. Spray two "5 x 3" loaf pans with nonstick cooking spray. In a medium bowl, lightly beat the eggs; blend in the milk, 1 tablespoon of the brown sugar and 1 teaspoon of the cinnamon. Add the bread cubes and apples, stirring gently; let stand until the bread absorbs all the liquid, 2-3 minutes. 2. To make the topping, in a small bowl, combine with a fork the flour, the remaining 2 tablespoons of brown sugar, the margarine, and the remaining 1/4 teaspoon of cinnamon. 3. Divide the bread mixture between the loaf pans; sprinkle with the topping. Bake until golden brown, 35 - 40 minutes. Cool slightly and serve warm.
SERVING SUGGESTIONS:If you're not a morning person, make the bread mixture and the topping the night before. Refrigerate them separately overnight, so all you'll have to do is combine and bake in the morning. Also a nice thing to have on hand to make after church on a Sunday morning! Makes 4 servings 4 points per serving Per serving: 223 calories, 5 g total fat, 107 mg cholesterol, 220 mg sodium, 38 g total carbohydrates, 3 g dietary fiber, 8 g protein, 91 mg calcium. Points per serving: 4
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INGREDIENTS:32 oz frozen hash browns 1 lb cooked ham cubed ( lean ) 1 onion diced 1 green pepper diced 1 1/2 c shredded cheese ( Regular Cheese ) 12 eggs 1 c skim milk 1 t salt 1 t black pepper
PREPARATION:Divide potatoes, ham, veggies and cheese so you can create several layers of each in the crock pot. Start with the hash browns, then ham, onions peppers and last cheese. Repeat until you have several layers. Beat eggs, milk salt & pepper pour over layers in the crock pot cover and turn on low. Cook for 10-12 hours overnight.
SERVING SUGGESTIONS:You can make this the night before and have it all ready to go first thing in the morning! 12 Servings at 6 Points each
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