Healthy Breakfast Ideas and Recipes
What's the secret to a better breakfast?
Healthy Breakfast Recipes continued...
Yield: 10-11 biscuits
WebMD Weight Loss Clinic members: Journal as 1 piece "small muffin, coffee cake, biscuit" + 1 teaspoon honey OR 2 pieces "pancake, waffle, French toast"
Nutrition Information per biscuit (if 11 per recipe): 220 calories, 7 g protein, 39 g carbohydrate, 5 g fat, 1 g saturated fat, 2 mg cholesterol, 3.3 g fiber, 447 mg sodium. Calories from fat: 20%.
Veggie Microwave Frittata (for two)
You can make this tasty breakfast dish for two in about 10 minutes. If you like, garnish each serving with fresh chopped tomato or salsa and/or avocado wedges.
1 1/4 cup shredded frozen hash browns (the type with 0 fat grams per serving)
2/3 cup shredded or grated carrot
1/4 cup chopped onion
1 tablespoon chopped fresh parsley (or 1 1/2 teaspoons parsley flakes)
2 teaspoons olive oil or canola oil
Pinch of salt and pepper (optional)
2 large eggs (use a higher omega-3 brand if available)
1/2 cups egg substitute
1/4 cup low-fat milk or fat-free half-and-half
1/8 teaspoon dry mustard
Two dashes hot pepper sauce (like Tabasco)
1/2 cup shredded reduced-fat sharp cheddar cheese
- In a microwave-safe 1-quart casserole dish, combine potatoes, carrot, onion, parsley, and oil. Cover and microwave on HIGH for 3 minutes, stirring after 90 seconds. Add salt and pepper, if desired.
- In mixing bowl, combine eggs, egg substitute, milk, mustard, and hot pepper sauce by beating on medium speed for a minute or two. Pour egg mixture into casserole dish and stir to combine with potato mixture.
- Cover dish (waxed paper will work) and microwave on HIGH for 2 minutes. Draw cooked egg toward the middle of dish and the liquid egg toward the edges and microwave on HIGH for 2 minutes more. Sprinkle cheese on top, and microwave until cheese is melted (about 30 seconds more). Let stand a few minutes before serving.
Yield: Makes 2 servings
WebMD Weight Loss Clinic members: Journal as 1 egg alone without added fat + 1 ounce low-fat cheese + 1/2 cup starchy foods with fat OR 1 portion frozen dinner light
Nutrition Information per serving: 280 calories, 20 g protein, 21 g carbohydrate, 13 g fat, 4.3 g saturated fat, 6.2 g monounsaturated fat, 1.2 g polyunsaturated fat, 218 mg cholesterol, 2.2 g fiber, 296 mg sodium. Calories from fat: 42%.
Mango Breakfast Parfait
If you want to use plain instead of vanilla yogurt, just stir in 1/8 teaspoon vanilla extract.
1/2 cup diced frozen mango pieces
1/2 cup diced frozen peaches
1/4 cup sliced banana (optional)
6 ounces low-fat light vanilla yogurt (3/4 cup)
1/4 cup soy milk