Broiled Bean Sandwich

Ingredients:
2 cups baked beans
2 tablespoons tomato sauce
6 slices bread
Mayonnaise

How to make Broiled Bean Sandwich:

• Combine beans and tomato sauce. Toast the bread on one side, spread untoasted side with mayonnaise or margarine. Top with the bean mixture. Spread beans close to the crust to completely cover the slices.
• Place the open-faced sandwiches on the broiler about three inches from the burner. Broil for from 3 to 4 minutes or until piping hot.
  
  SOURCE

Beans

Crunchy Bran French Toast

Ingredients

8 slices whole-grain bread

4 tablespoons light cream cheese

4 teaspoons low-sugar orange marmalade

2 large eggs plus 2 egg whites

Zest and juice of 1 orange

1 teaspoon vanilla extract

1 1/2 cups bran flakes cereal

1 to 2 tablespoons vegetable oil

1 to 2 tablespoons unsalted butter

2 tablespoons confectioners' sugar (optional)

Directions

Spread 4 bread slices with 1 tablespoon cream cheese each; spread the other 4 slices with 1 teaspoon marmalade each. Combine to make 4 sandwiches.

Whisk the whole eggs, egg whites, orange zest and juice, and vanilla in a shallow bowl. Place the bran flakes in a resealable plastic bag and crush with a rolling pin or your hands. Pour the crumbs onto a plate. Dip both sides of each sandwich in the egg mixture, then in the crumbs, gently pressing the crumbs onto the bread.

Heat 1 tablespoon each oil and butter in a skillet or griddle over medium heat. Add the sandwiches in batches and cook until the outsides are golden and the insides are melted, 3 to 4 minutes per side. (Add more oil and butter, if needed.)

Slice the French toast sandwiches into triangles. Let cool before serving to little ones, as the cream cheese can get quite hot. Sprinkle with confectioners' sugar, if desired, and the kids won't even ask for syrup!

Photograph by Ngoc Minh Ngo

SOURCE

French Toast

Apple Cinnamon Oatmeal

Apples are naturally sweet, helping to curb our cravings for sweets in a natural way. They have fiber and Vitamin C.  


Cinnamon has many beneficial properties, including a mild anti-inflammatory effect, anti-microbial properties (helps stop the growth of bacteria as well as fungi), better blood sugar control, the odor boosts brain activity, and is an excellent source of manganese. 


Ingredients: 
1/3 cup rolled oats (or steel cut oats*) 
2/3 cup liquid (1 cup liquid for steed cut oats*) 
½ an apple cut into small pieces 
½ tsp. cinnamon 
Dash of salt 


Directions: 
1. Add all ingredients to a small pot  
2. Bring to a boil, then turn down to a simmer and cook until soft, about 5 to 7 minutes (about 20 minutes for steel cut oats*) 


*Steel Cut Oats are a much heartier cereal. They have more fiber nutrients. They have a wonderful, chewy texture and you will stay full longer when you eat steel cut oats.


SOURCE

Oatmeal

Oat Bran French Toast

Ingredients:
2 cups nonfat milk

1/3 cup honey or maple syrup
4 egg whites or 1/2 cup egg substitute
1 cup oat bran or oat flake cereal
2 teaspoons cinnamon
12 slices whole wheat bread

Directions:
Combine milk, honey and egg whites and mix until blended.

Combine oat bran and cinnamon in a separate bowl and mix well. Dip bread in the egg mixture and then dredge both sides in the oat bran mixture.

Heat a large nonstick skillet over medium heat and cook until golden brown on both sides.

Serve with syrup.

Recipe makes 6 servings Oat Bran French Toast.

Nutritional facts per serving (2 slices):
Calories: 275
Total fat: 4 grams 
Saturated fat: 1 gram 
Cholesterol: 1 mg 
Sodium: 375 mg 
Carbohydrate: 56 grams 
Protein: 13 grams 

Dietary fiber: 7 grams

SOURCE

French Toast

Cranberry Pancakes

Total Time: 20 min

Ingredients:

1/2 cup(s) fresh cranberries

1/4 cup(s) all-purpose flour

2 cup(s) whole-wheat flour

1 tablespoon(s) yellow cornmeal

1 tablespoon(s) sugar

1/2 teaspoon(s) baking powder

1/8 teaspoon(s) salt

1/8 teaspoon(s) ground nutmeg, or 1/4 teaspoon vanillaextract

6 tablespoon(s) nonfat milk

2 tablespoon(s) pasteurized egg substitute, such as Egg Beaters

1 1/2 teaspoon(s) walnut or canola oil

Directions:

1.  Bring 2 inches of water to a boil in a small saucepan. Add cranberries; boil for 2 minutes. Drain and cool for 5 minutes.

2.  Meanwhile, whisk all-purpose flour, whole-wheat flour, cornmeal, sugar, baking powder, salt and nutmeg (if using) in a large bowl.

3.  Whisk milk, egg substitute, oil and vanilla (if using) in a small bowl until combined.

4.  Coarsely chop the cranberries; stir into the milk mixture. Stir the milk mixture into the dry ingredients just until combined.

5.  Coat a griddle or large nonstick skillet with cooking spray; heat over medium heat. Using 1/4 cup of batter for each pancake, cook 2 pancakes at a time until bubbles dot the surface, 2 to 3 minutes. Flip and continue cooking until browned, 1 to 2 minutes more. Repeat with the remaining batter.

SOURCE

Cinnamon Rolls

Ingredients

Dough:

• 1/4-ounce package yeast
• 1/2 cup warm water
• 1/2 cup scalded milk
• 1/4 cup sugar
• 1/3 cup butter or shortening
• 1 teaspoon salt
• 1 egg
• 3 1/2 to 4 cups all-purpose flour

Filling:

• 1/2 cup melted butter, plus more for pan
• 3/4 cup sugar, plus more for pan
• 2 tablespoons ground cinnamon
• 3/4 cup raisins, walnuts, or pecans, optional

Glaze:

• 4 tablespoons butter
• 2 cups powdered sugar
• 1 teaspoon vanilla extract
• 3 to 6 tablespoons hot water

 

Directions

Heat oven to 350 degrees F.

In a small bowl, dissolve yeast in warm water and set aside. In a large bowl mix milk, sugar, melted butter, salt and egg. Add 2 cups of flour and mix until smooth. Add yeast mixture. Mix in remaining flour until dough is easy to handle. Knead dough on lightly floured surface for 5 to 10 minutes. Place in well-greased bowl, cover and let rise until doubled in size, usually 1 to 1 1/2 hours.

When doubled in size, punch down dough. Roll out on a floured surface into a 15 by 9-inch rectangle. Spread melted butter all over dough. Mix sugar and cinnamon and sprinkle over buttered dough. Sprinkle with walnuts, pecans, or raisins if desired. Beginning at the 15-inch side, role up dough and pinch edge together to seal. Cut into 12 to 15 slices.

Coat the bottom of baking pan with butter and sprinkle with sugar. Place cinnamon roll slices close together in the pan and let rise until dough is doubled, about 45 minutes. Bake for about 30 minutes or until nicely browned.

Meanwhile, mix butter, powdered sugar, and vanilla. Add hot water 1 tablespoon at a time until the glaze reaches desired consistency. Spread over slightly cooled rolls.

SOURCE:  Cinnamon Rolls

Alaska Salmon Salad Sandwich

Ingredients:

• 15 1/2 ounces canned Alaska salmon
• 1/3 cup plain nonfat yogurt
• 1/3 cup chopped green onions
• 1/3 cup chopped celery
• 1 tablespoon lemon juice
• Black pepper, to taste
• 12 slices bread

Directions:

Drain and flake salmon. Stir in remaining ingredients except pepper and bread. Season with pepper to taste. Spread salmon mixture on half of bread slices; top with remaining bread. Cut sandwiches into halves or quarters.

Serves 6 sandwiches.




SOURCE: Alaska Salmon Salad Sandwich

Salmon Fish Oil

Heart Healthy Breakfast Scramble

 

Preparation Time: 10 minutes 

Ingredients:

• PAM Original No-Stick Cooking Spray
• 1  link low fat smoked sausage
• 3  cups  frozen hash brown potatoes, shredded style, thawed (3 cups = 9 oz)
• 1  can (14.5 oz each) Hunt's Diced Tomatoes with Basil, Garlic & Oregano, drained
• 1  carton (16 oz each) Egg Beaters Original (16 oz = 2 oz)
• Chopped fresh parsley, optional
  

 
Directions: 
1. Spray large nonstick skillet with cooking spray; set aside. Cut sausage lengthwise into quarters; cut crosswise into slices. Add to prepared skillet along with the potatoes; mix well. Cook over medium-high heat 7 minutes or until sausage and potatoes are evenly browned, stirring occasionally.

2. Place tomatoes in microwavable dish; cover with paper towel. Microwave on HIGH 1 to 2 minutes, or until heated through. Stir. Cover to keep warm.

3. Add Egg Beaters to skillet; cook just until Egg Beaters are set, stirring occasionally. Spoon evenly onto 8 serving plates; top with the tomatoes. Sprinkle with parsley, if desired.

*8 servings (about 1/2 cup each)

SOURCE:  Heart Healthy Breakfast Scramble

Low-fat Blueberry Scones

 

Preparation Time: 25 minutes 

Ingredients:

2 cups unbleached flour 

1/4 cup sugar 

1/4 tsp salt 

1/2 tsp baking soda 

1 tbsp baking powder 

1/4 (half stick) cup frozen butter 

3/4 cups light buttermilk 

1 egg 

1 tsp vanilla 

1 cup fresh blueberries

Directions:

1.  Preheat the oven to 400°.
2.  In a large bowl, mix all the dry ingredients.
3.  Using the large holes of a cheese grater, grate the frozen butter into the flour. Mix well with flour.
4.  In a medium bowl, mix the buttermilk, egg and vanilla.
5.  Using a fork, slowly stir in the wet ingredients to the dry ingredients, until all the mixture is moistened. Do not over work the dough. Fold in the blueberries.
6.  Line a cookie sheet with a Silpat, or parchment paper. 
7.  Drop large spoonfuls onto the cookie sheet (to avoid tough scones, do not press or compact). 8.  Bake in the center rack 18 minutes.  
9.  Remove and let them cool about 5 minutes before eating.

*8 servings 

SOURCE:  Low-fat Blueberry Scones

Blueberry

Breakfast Parfait

Here's a nutritious and very simple recipe to start your day right.  It's perfect when you're in a hurry, but still don't want to miss your day's energy boost!

Preparation Time: 10 minutes 

Ingredients:

3/4 cup low-fat cottage cheese, or low-fat plain yogurt
1 cup pineapple chunks, papaya chunks or cling peaches
2 teaspoons toasted wheat germ  

Directions:

Place cottage cheese (or yogurt) in a small bowl. Top with fruit and sprinkle with wheat germ. 

*1 serving

Per Serving:

Calories 248

Carbohydrates 35 grams

Fat 2 grams

Protein 23 grams

Dietary Fiber 3 grams

Saturated Fat 1 gram

Monounsaturated Fat 1 gram

Cholesterol 7 mg

Potassium 414 mg

Sodium 24 mg

SOURCE: Breakfast Parfait

Quick Breakfast Taco

 

A smaller cousin of the breakfast burrito, the breakfast taco made with reduced-fat Cheddar and egg substitute is a satisfying and healthy breakfast option.

Preparation Time: 15 minutes

Ingredients:

2 corn tortillas
1 tablespoon salsa
2 tablespoons shredded reduced-fat Cheddar cheese
1/2 cup liquid egg substitute, such as Egg Beaters

Directions:

1. Top tortillas with salsa and cheese. Heat in the microwave until the cheese is melted, about 30 seconds.
2. Meanwhile coat a small nonstick skillet with cooking spray. Heat over medium heat, add egg substitute and cook, stirring, until the eggs are cooked through, about 90 seconds. Divide the scrambled egg between the tacos.

*1 serving

Per Serving:

153 calories

2 g fat (1 g sat, 0 g mono)

3 mg cholesterol

15 g carbohydrate

17 g protein

0 g fiber

453 mg sodium

207 mg potassium.

SOURCE:  Quick Breakfast Taco

Multi-grain Waffles

I love anything with strawberries!  Partnering 'em up with my favorite breakfast meal just starts my day right :)  I don't know about you, but waffles have always made me feel a bit nostalgic.  They remind me of my mom and how she used fill us up with breakfast goodness. *sigh*

How strawberries are good for you. 

Preparation Time: 45 minutes

Ingredients:

2 cups buttermilk

1/2 cup old-fashioned rolled oats

2/3 cup whole-wheat flour

2/3 cup all-purpose flour

1/4 cup toasted wheat germ or cornmeal

1 1/2 teaspoons baking powder

1/2 teaspoon baking soda 

1/4 teaspoon salt

1 teaspoon ground cinnamon

2 large eggs, lightly beaten

1/4 cup packed brown sugar

1 tablespoon canola oil

 2 teaspoons vanilla extract

Directions:

1.  Mix buttermilk and oats in a medium bowl; let stand for 15 minutes.
2.  Whisk whole-wheat flour, all-purpose flour, wheat germ (or cornmeal), baking powder, baking soda, salt and cinnamon in a large bowl.
3.  Stir eggs, sugar, oil and vanilla into the oat mixture. Add the wet ingredients to the dry ingredients; mix with a rubber spatula just until moistened.
4.  Coat a waffle iron with cooking spray and preheat. Spoon in enough batter to cover three-fourths of the surface (about 2/3 cup for an 8-by-8-inch waffle iron). Cook until waffles are crisp and golden brown, 4 to 5 minutes. Repeat with remaining batter.

*8 Servings


Per Serving:


Calories 188
Carbohydrates 30 g
Protein 8 g
Fat 4 g
Saturated Fat 1 g
Cholesterol 55 g
Monounsaturated Fat 2 g
Dietary Fiber 3 g
Sodium 328 mg
Potassium 227 mg
Exchanges 1 1/2 starch, 1/4 reduced-fat milk, 1/2 lean protein, 1/2 fat

SOURCE: Multi-grain Waffles

Waffles

Strawberry Bruschetta

Astoundingly good for minimal effort, this makes an indulgent weekend breakfast or anyday dessert. A judicious smear of mascarpone (half the fat of butter) is part of the luxury, but even lighter low-fat cream cheese will work as well. The real secret is warming the berries just enough to make the flavor bloom and transform their juices into a rosy syrup.
*Makes 4 servings

Preparation Time: 15 minutes


Ingredients:
*4 thick slices whole-wheat bread
*6 tablespoons light brown sugar
*1 teaspoon grated lemon zest
*2 teaspoons lemon juice
*3 cups sliced or diced hulled strawberries
*4 tablespoons mascarpone (Italian cream cheese)

Directions:

1. Toast bread in a toaster.
2. Meanwhile, heat a large skillet over high heat. Add sugar, lemon zest and lemon juice and cook, stirring, until the sugar melts and the mixture begins to bubble, 30 seconds to 1 minute. Add strawberries and stir until juices begin to exude and the berries are heated through, 30 seconds to 1 minute more.
3. Spread 1 tablespoon mascarpone on each piece of toast. Top with the warm berries.

MAKE AHEAD TIP: Prepare the sauce (Step 2), cover and refrigerate for up to 2 days or freeze for up to 1 month. To reheat, microwave on High for about 1 minute (defrost first, if necessary).


Per serving:
203 calories
5 g fat (2 g sat, 1 g mono)
9 mg cholesterol
40 g carbohydrate
4 g protein
4 g fiber
153 mg sodium.


Nutrition bonus:
Vitamin C (108% daily value),
Selenium (16% dv).

SOURCE: Strawberry Bruschetta


Strawberry

Applesauce Oatmeal Pancakes

While boxes of pancake mix are convenient, it really doesn't take much time to make your own pancake batter. For a little extra fiber, try these yummy applesauce oatmeal pancakes. Resist the temptation to top them with butter. A little maple syrup is perfect, or try some warmed applesauce and a sprinkling of cinnamon.

Prep Time: 10 minutes

Cook Time: 5 minutes

Ingredients:

• 1/2 cup all-purpose flour (or substitute whole wheat flour for half the amount)
• 1/2 cup quick-cooking or old-fashioned oats
• 1/2 cup fat-free milk
• 1 tsp baking powder
• 1/2 tsp baking soda
• 1/4 tsp salt
• 1/4 cup sugar
• 1/2 cup unsweetened applesauce
• 2 large egg whites
• 1 tbsp canola oil

Preparation:

1. Place ingredients in a medium bowl and whisk until well blended.

2. Heat a griddle to 375 degrees (medium). When griddle is hot, pour about 1/4 cup of pancake batter per pancake. Cook until bubbles appear and edges are puffed. Flip the pancakes and cook until golden.

*Makes about 8 pancakes.

Per two-pancake serving:
Calories 248
Calories from Fat 46
Total Fat 5.2g (sat 0.6g)
Cholesterol 1mg
Sodium 309mg
Carbohydrate 42.7g
Fiber 2.9g
Protein 7.8g


SOURCE: Applesauce Oatmeal Pancakes