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Healthy Breakfast Recipes continued...

Honey Wheat Buttermilk Biscuits 

Ingredients:

2 cups whole-wheat flour

2 cups unbleached white flour

1 teaspoon salt

4 teaspoons baking powder

2 tablespoons honey

1/2 cup less-fat margarine or whipped butter

1 1/2 cups + 2 tablespoons low-fat buttermilk 

Preparation:

  1. Preheat oven to 400 degrees. Line a baking sheet with parchment paper (or coat with canola cooking spray).
  2. In large mixing bowl, combine flours, salt, and baking powder beating on low speed until blended. Add honey and margarine or butter; beat on low until crumbly. Add buttermilk and beat on low just until dough forms.
  3. Dust flat surface with a few tablespoons of unbleached white flour. Press biscuit dough out to about an 8- or 9-inch square (about 1 inch thick). Cut dough using a 2 1/2-inch biscuit cutter and place biscuits on prepared baking sheet. Reroll scraps only once. Bake until golden (about 18 minutes). 

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. 

Ingredients:

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

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