Nutrition per serving: Calories = 254; Fat = 6 g; Cholesterol = 0 mg; Carbohydrate = 40 g; Protein = 13 g
Ingredients olive oil for the baking dish 1 large whole-wheat baguette 4 large eggs 4 large egg whites 1 cup nonfat milk 1 teaspoon vanilla extract 3 to 5 cups frozen unsweetened raspberries, thawed 3 tablespoons firmly packed dark brown sugar 1 teaspoon lemon zest
Directions Lightly oil a 9x13-inch baking dish. Cut the baguette into slices and arrange in a single layer in the dish.
In a large bowl, whisk together the eggs, egg whites, milk, and vanilla. Pour the egg mixture over the bread, then sprinkle the raspberries, brown sugar, and lemon zest on top. Cover the pan with foil and place in the refrigerator overnight.
The next day, preheat the oven to 350F.
Remove the foil and bake the French toast in the oven until puffed and lightly golden on top, about 40 minutes.
Creamy Oatmeal with Apricots and Flax
Makes: 4 servings
Nutrition per serving: Calories = 216; Fat = g; Cholesterol = 1 mg; Sodium = 199 mg; Carbohydrate = 38 g; Fiber = 8 g; Protein = 8 g
Directions Place the water in a medium saucepan and bring to a boil. Add the oats, salt, and dried apricots, then reduce the heat to medium. Cook, stirring frequently, until the oats are tender and creamy, about 7 minutes. Stir in the yogurt, honey, and cinnamon. Garnish with the flax and serve.
Baked Potato-Cauliflower Pancakes
Makes: 4 servings
Nutrition per serving: Calories = 170; Fat = 10 g; Cholesterol = 105 mg; Sodium = 360 mg; Carbohydrate = 22 g; Fiber = 3 g; Protein = 8 g
Ingredients 1/4 small head cauliflower, florets separated 1 large russet potato, grated 1 tablespoon olive oil 1 small onion, thinly sliced 2 eggs 2 egg whites 1 teaspoon lemon juice 2 tablespoons freshly grated Parmesan cheese 2 tablespoons all purpose flour sea salt and freshly ground pepper to taste
Directions Preheat the oven to 400F. Lightly coat a baking sheet with oil.
Place the cauliflower in a food processor and pulse until the florets resemble coarse breadcrumbs. Place the potato in a cloth and squeeze as much moisture out as possible.
Place a large skillet over medium heat. Add the oil followed by the onion and cook until tender. Add the cauliflower and cook just until it begins to become tender, about 5 minutes more. In a medium bowl, whisk together the eggs, egg whites, lemon juice, and Parmesan. Add the potatoes, cauliflower mixture, flour, salt, and pepper and stir to combine. Form the mixture into 4 uniform patties and place on the baking sheet. Bake the patties until they become browned and crisp, about 6 minutes per side.
Makes: 10 servings
Nutrition per serving: Calories = 271; Fat = 11 g; Cholesterol = 0 mg; Sodium = 218 mg; Carbohydrate = 28 g; Fiber = 5 g; Protein = 7 g
Ingredients 3 cups old fashioned oats 1/4 cup wheat germ 3/4 cup roughly chopped shelled pistachios 1/2 cup apple juice concentrate 1 tablespoon brown sugar 1 tablespoon olive oil 1/4 teaspoon salt 1/2 cup dried chopped dates
Directions Preheat the oven to 300F.
Lightly oil a baking pan. Place the oats, wheat germ, and pistachios on the baking pan and spread into an even layer. Bake, stirring halfway through, until the oats are browned, about 25 minutes.
Increase the oven temperature to 350F. Whisk together the apple juice concentrate, brown sugar, oil, and salt. Stir the apple juice mixture into the oat mixture and stir to combine. Spread the granola into an even layer and continue baking, stirring halfway, until the oats are crisp, about 30 minutes. Allow to cool on the pan then serve or pack in an airtight container.
Cinnamon-Cottage Cheese Pancakes with Blueberry Topping
Makes: 4 servings
Nutrition per serving: Calories = 213; Fat = 8 g; Cholesterol = 43 mg; Sodium = 231 mg; Carbohydrate = 24 g; Fiber = 2 g; Protein = 11 g
Ingredients 4 cups frozen blueberries 1 teaspoon orange zest 1 cup freshly squeezed orange juice 1 tablespoon sugar pinch of sea salt 1/2 cup whole wheat flour 1/4 cup all purpose flour 3/4 teaspoon baking powder 1/4 teaspoon baking soda 1/2 teaspoon cinnamon 1/4 teaspoon sea salt 3/4 cup nonfat cottage cheese 1/4 cup unsweetened applesauce 2/3 cup nonfat milk 2 egg whites 1/2 teaspoon vanilla 2 tablespoons olive oil
Directions Place all of the ingredients for the blueberry topping in a medium saucepan and place over medium heat. Bring to a boil, then reduce to a low simmer and cook until slightly thickened, about 15 minutes.
Meanwhile, in a medium bowl, whisk together the whole wheat flour, all purpose flour, baking powder, baking soda, cinnamon, and salt. In another medium bowl or pitcher, whisk together the cottage cheese, applesauce, milk, egg whites, and vanilla. Gently stir the dry ingredients into the wet ingredients.
Place a large nonstick skillet over medium heat. Add 1 tablespoon of oil followed by half of the batter split into 4 pancakes. Cook, flipping once, until browned on both sides, about 4 minutes per side. Repeat the process with the other half of the batter. Top each pancake with 1/8 of the blueberry mixture and serve.
Makes: One Serving
Nutrition per serving: Calories = 268, Fat = 22g, Carbs = 2g, Protein = 15g
Ingredients 2 whole eggs plus 1 egg white 2 tablespoons skim milk 1 tablespoon olive oil 5-6 spears of asparagus, steamed or grilled
Directions Beat the eggs with the milk and a pinch of salt. Heat a small nonstick skillet over medium heat. Add the olive oil, followed by the egg mixture.
Allow to cook for a few minutes until eggs are beginning to set and then lay the asparagus spears in the center. Fold over and continue cooking until eggs are cooked.
Slide onto a plate and serve.
Makes: One Serving
Nutrition per serving: Calories = 335, Fat = 26g, Carbs = 4g, Protein = 16g
Ingredients 2 whole eggs plus 1 egg white 2 tablespoons skim milk 1 tablespoon olive oil 1/2 cup baby spinach leaves 3-4 sundried tomatoes, sliced
Directions Beat the eggs with the milk and a pinch of salt. Heat a small nonstick skillet over medium heat and add the oil.
Add the eggs to the skillet and allow to cook for a few minutes until set.
Add the spinach and tomatoes. Cover and cook until eggs are cooked through.