Egg in a Hole

Contributed by Cathy Lind

Using a cup, cut a hole from a piece of whole wheat bread.  Spray both sides with cooking spray.  Place in pan.  Crack egg into hole.  Flip when ready, then sprinkle with cheese.

Utah Omelet

Contributed by Carol Nield

Utah Omelet
2 eggs (use egg whites)
2 Tablespoons 2% milk (Use lowfat)
1/4 tsp salt (I am trying to cut back on salt so it tasted a little salty to me)
1 Teaspoon Olive Oil
2 Tablespoons diced green pepper
3 Tablespoons diced ham (I didn't put ham in mine cuz I try not to eat my brothers.  I have a pig valve!)
1 oz. Havarti cheese, shredded (not sure if this is legal, but it is so creamy and good!)
Put eggs, milk and salt and beat till frothy.  Put oil in pan, add egg mixture and when it looks set add green peppers.  Do not stir.  Push one edge of egg into center of pan, while tilting the pan to allow liquid egg to flow onto the pan surface.  Repeat all around till there is no liquid left.  When omelet is nearly done,sprinkle ham and cheese on top.  Fold over, remove from pan.  I think these were so good cause of the cheese so hope I am somewhat legal!

Frittatas

Contributed by Karen Johnson

These are yummy and can be saved for a grab and run breakfast. I have a muffin pan that makes 6 of the large muffins. Spray with PAM then set aside.

Sautee in a non stick pan with a small amount of olive oil; onions, garlic, red pepper, mushrooms, finely chopped broccoli, garlic, and any veggies you like just until tender crisp.

Divide between cups in the muffin tin.

3 eggs
4 egg whites
1/4 c skim milk
blend together and pour over the veggies.

Sprinkle with 1/2 to 1 c low fat cheese.

Bake at 350º for about 20 minutes or until set.

Pumpkin Muffins

Contributed by Melissa Veigel

1 cup whole wheat flour
(You may need to adjust a little if you using it from the store. I grind my own so it is a little more course.)
1/2-3/4 cup oat flour (I just put oats in my blender and blend until I have enough, you can also use just ww flour, but the oats make it a little lighter)
1 tsp baking powder
1-2 tsp cinnamon
1/2 tsp nutmeg (Sometimes I just substitute 1/2 Tbsp. of pumpkin pie spice for the cinnamon/nutmeg)
1/4 cup oil
2 eggs
1/2-3/4 cup honey***
1 cup canned pumpkin

Put in muffin tins. Bake at 350 for 15 minutes. Makes one dozen.

***I add more honey if we are going to eat them plain. Or less if we are going to spread low fat cream cheese sweetened with honey on top. It is also good as a quick bread.  Just bake longer (approx. 45-50 minutes.)Makes one loaf.

Sunrise Oatmeal

Contributed by Cathy Lind

1/2 cup orange juice, preferably fresh squeezed
1/2 cup water
Pinch of salt
1/2 cup old fashioned oats
1/4 cup blueberries
1/2 tsp orange extract

In a small saucepan, combine the juice, water, and salt over high heat.  Bring the mixture to a rolling boil.  Add the oats and reduce the heat to medium.  Cook, stirring occasionally, for 5 to 7 minutes, or until the liquid is almost gone.  Cover the pan and remove it from the heat.  Set aside for 5 minutes.  Stir in the blueberries and orange extract.  Spoon into a serving bowl.  Serve immediately.

Got the recipe from The Biggest Loser Cookbook.  There are 243 calories, 8 g protein, 45 g carbohydrates, 3 g fat (trace saturated), o mg cholesterol, 5 g fiber, 147 mg sodium

Apple Onion Omelet

Contributed by Connie Lancaster

Ingredients

    * 4 egg whites
    * 2 Tbls skim milk
    * freshly ground black pepper and salt to taste
    * 1 tablespoon olive oil
    * 1/2 cup onion, sliced very thin (Walla Walla sweet onion recommend)
    * 1/3 semi-sweet apple, peeled, cored, and thinly sliced (Jonagold, Gala or McIntosh recommended)
    * 1/2 to 1 string cheese

Preparation

  1. Beat eggs with milk, salt and ground pepper in a small bowl; set aside.
  2. Over medium heat, add olive oil,onion and apple to the skillet and sauté until onion becomes translucent, about 5 to 6 minutes.
  3. Spread out the onion and apple mixture evenly in the skillet and sprinkle cheese over it.
  4. Pour egg mixture evenly into the skillet and cook over medium heat.  Scramble or transfer skillet to the oven and bake until the center is firmly set, approximately 10 to 12 minutes.

Farmer's Casserole

Contributed by Cynthia Kinghorn

3 cups shredded hashbrowns
1/2 onion diced
1/2 cup low fat shredded cheddar cheese
3 slices crumbled turkey bacon
6oz skim milk
4 egg whites and 1 yolk

Spread hashbrown in glass baking dish sprayed with pam.  Sprinkle cheese, onion, and cooked turkey bacon on top.  Beat eggs and milk together and pour over other ingredients.  Bake at 350 for 45 minutes.  Serves 8.

Brown Rice Pudding

Contributed by Judy Rose

2 cups of cooked brown rice (cook it longer than usual, if possible so that it will be soft)
1 1/2 cups skim milk
2 beaten egg whites
1/2 cup raisins
1/2 tsp cinnamon

Cook the above over medium heat, stirring occasionally until your mixture thickens well.  Then add:
1-2 tsp vanilla
Stevia to taste (I added 2-3 tsp, but everyone's sweetness level is different.  My advice is sweeten and taste)

I had this cold with 1/4 cup skim milk for breakfast this morning and it was awesome!

Oatmeal Blueberry Pancakes

Ingredients:
4 cups skim milk
1/2 cup coconut oil
1/2 cup flax seed mixture or 2 eggs
3 tablespoons honey

Mix together above ingredients, then add:

2 cups whole wheat flour
2 cups rolled oats
1 tablespoon baking powder
1 teaspoon baking soda
1 teaspoon salt
one cup blueberries

Cook on a griddle sprayed with cooking spray.  Top with "Simply Fruit" spread.

Isabel's Oatmeal Concoction

Ingredients

½ cup dry regular oatmeal (not instant) made with water.

2 eggs

Cinnamon (optional)

Agava or Stevia to sweeten (optional)

Directions:

In order to make this a fast and easy breakfast, I cook the oatmeal the night before (while I’m cooking dinner) or make 2-3 servings of it at once and store in the refrigerator for the next few days.
I put my serving of oatmeal in a saucepan and heat up. Once the oatmeal is really hot, I crack the eggs right into the oatmeal (like egg drop soup) and stir them into the oatmeal without breaking the yolk. The whites and the yolk cook in the hot oatmeal. I then sweeten it with a bit of stevia and cinnamon.
I love it! And it takes me less than 10 minutes to make in the morning.

Warm and Nutty Cinnamon Quinoa

Serves 4

Ingredients

1 cup coconut milk

1 cup water

1 cup organic quinoa, (rinse quinoa before cooking)

2 cups fresh blueberries

1/2 teaspoon ground cinnamon

1/3 cup chopped pecans or walnuts

Directions

Combine milk, water and quinoa in a medium saucepan. Bring to a boil over high heat. Reduce heat to medium-low; cover and simmer 15 minutes or until most of the liquid is absorbed. Turn off heat; let stand covered 5 minutes. Stir in blueberries and cinnamon (you can also add a little stevia to sweeten); transfer to four bowls and top with pecans or walnuts.

Breakfast Omelet

(Contributed by Connie Lancaster)

I just have to share the yummy breakfast I just made.  Serves two

1 cup cut up veggies (carrots, green onions, red and yellow pepper).
3 egg whites and 1 yolk
1/4 cup brown rice

Cook omelet style add a little ketchup  YUM!  It was also very filling.  Yesterday and the day before, I just didn't get enough GOOD food.  I had plenty of calories but they weren't as filling.  This diet works so much better if I choose carefully what I eat.  Protein bars are great for "on the run" fast ways to get in the nutrients, but they don't satisfy me as long in the long run.

I've made this many times with just the veggies and egg but this is the first time I've added the brown rice for bulk.  I really liked that change.

Ham, Egg and Cheese Casserole

(Contributed by Connie Lancaster)

I got this recipe from "Eating for Life".  I have made omelets with the same ingredients, but have never made it this way before as a casserole.  I really liked it.  I used Canadian bacon instead of ham and I only put it on half of the casserole because I don't think it's lean enough.  The men enjoyed the half with the meat :-)  I also put diced tomatoes on half of the casserole.

2 cups hash brown potatoes (I like to have extra baked potatoes on hand to grate for this kind of thing.)
1/2 c cooked lean ham, diced
1/2 cup fresh mushrooms sliced
2 green onions, sliced
6 egg whites
1/2 cup skim milk
1/2 cup reduced-fat cheddar cheese, shredded (I used low fat mozzarella cheese)

Preheat oven to 325 degrees.  Lightly coat a 9x13 baking dish with cooking spray.  Layer potatoes evenly on the bottom of the dish; top with ham, mushrooms and onions (and tomatoes).  In a small mixing bowl, beat egg whites and skim milk with a fork until well blended.  Pour egg mixture over ham and vegetables in baking dish and top with cheese.

Bake until eggs are firm and top is lightly browned, approx. 40 minutes.  

Keely's Pancakes

(Contributed by Amanda Welch)

I have attached a recipe that my daughter uses for her 3-yr old who doesn't like to eat. How I wish I had that problem.... They are really good!

1 c whole wheat flour                   1 c milk
1 t baking powder                        1/2 mashed banana
1/4 t salt                                       2 T applesauce
1 egg well beaten

These make about 8 - 5" pancakes.