Watching that weight?
Breakfast Egg Bake
Egg substitute equivalent to 12 eggs
1 pound fresh mushrooms -- sliced
1 cup chopped onions
1 tablespoon margarine
1/4 pound thin-sliced ham -- chopped
1/2 can fat-reduced cream of mushroom soup 1/4 cup water 1 cup shredded
Cheddar cheese
Preheat oven to 350 degrees. Sauté the mushrooms and onions in
margarine; set aside. Mix the soup with water; set aside. Spray a 9- by
12-inch casserole dish with non-stick spray. Layer egg substitute, onion
and mushrooms, soup and ham. Repeat layers until used up. Top with
cheese. Bake at 350 degrees until cheese is melted and the dish is hot
and set all of the way through -- about 30 mns. 6 servings. Weight
Watcher points calculated @ 7 Comments: The dish may be baked ahead,
refrigerated, and reheated at breakfast. It will take about 40 mins to
reheat.Nutritional Analysis Per Serving: Cals 270; Fat (grams) 14;
Percent cals from fat 46; Percent polyunsat 10; Percent saturated 23;
Percent monounsat 13; Chol (milligrams) 31; Sod (milligrams) 710;
Protein (grams) 26; Carb (grams) 10; Fiber (grams) 0.
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Eggs Benedict POINTS® value 3 Servings 2 2 large egg(s)
2 slices Canadian-style bacon
1 Thomas' Light Multi-Grain English Muffin 1 cup spinach
Fill a 1-quart microwave safe bowl half full with water. Crack the eggs
into it and poke a hole in the yolks with a toothpick. Microwave on high
for 1-1 1/2 mins until the whites are set and the yolks are still soft.
In the meantime, brown the bacon for a minute on the stove (or microwave
to heat) and toast the muffin. Top each muffin half with 1/2 cup
spinach, slice of canadian bacon, one egg and one Tablespoon of
Hollandaise sauce (see recipe below).
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Hollandaise Sauce POINTS® value 0
Servings 16 NOTE: 1 T = 0 Points;2 T=1 Point 1 1/2 Tbsp cornstarch
1/2 tsp dry mustard
2/3 cup 1% low-fat milk
2 Tbsp Egg Beaters Egg Beaters
2 1/2 Tbsp fresh lemon juice
2 tsp reduced-calorie margarine
1/8 tsp table salt
Combine cornstarch and mustard in a microwave safe bowl.Whisk in milk
and egg substitute. Microwave one min (high), stir well and continue to
microwave until thickened, stirring every thirty secs.Whisk in lemon
juice, margarine, and salt. Makes about one cup (approx 16 tablespoons).
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Broccoli and Cheddar Quiche POINTS® 5
Servings 8
6 oz pie crust, 9-inch, refrigerated
2 tsp olive oil
1/2 cup red onion(s), chopped
1 1/4 cup part-skim ricotta cheese
1 cup low-fat shredded cheddar cheese
1 large egg(s)
2 large egg white(s)
1 Tbsp Dijon mustard
1 tsp dried oregano
1/2 tsp table salt
1/4 tsp black pepper, freshly ground
10 oz frozen chopped broccoli, thawed and well-drained 1 Tbsp grated
Parmesan cheese
Preheat oven to 375ºF. Press pie crust into bottom and up sides of a
9-inch,removable
bottom tart pan or a 9-inch pie pan; refrigerate until ready to use.To
make filling, heat oil in a small skillet over medium heat. Add onion
and sauté until soft, about 3 mins. Transfer onion to a large bowl and
add ricotta cheese, cheddar cheese, egg, egg whites, mustard, oregano,
salt and pepper; mix well and fold in broccoli. Spoon mixture into
prepared crust and level surface with a wooden spoon; sprinkle with
Parmesan cheese.Bake until a knife inserted near center comes out clean,
about 35 to 40 mins.Let stand 10 mins before slicing into 8 pieces.
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Shrimp and Egg Flower Soup Servings 4
Better than takeout, this fast Cantonese-style menu works both for
weeknight dining and impromptu entertaining. Drizzle the egg into the
soup while stirring to create "flowers
2 tablespoons cornstarch
2 tablespoons water
5 cups fat-free, less-sodium chicken broth 1 tablespoon dry sherry
1 tablespoon low-sodium soy sauce
1 1/2 teaspoons grated peeled fresh ginger 1 teaspoon dark sesame oil
2 cups (4 ounces) presliced mushrooms
1 cup shredded carrot
1 cup frozen petite peas, thawed
3/4 pound medium shrimp, peeled and deveined, cut lengthwise 2 large
eggs, lightly beaten
1/4 cup thinly sliced green onions
Combine cornstarch and water in a small bowl, stirring with a whisk.
Combine cornstarch mixture, broth, sherry, soy sauce, ginger, and oil in
a large saucepan. Bring to a boil. Add mushrooms and carrot; cook 2
mins. Add peas and shrimp; cook 3 mins or until shrimp are done. Remove
from heat. Slowly drizzle egg into broth mixture, stirring constantly.
Stir in onions.Yield: 4 servings (serving size: 2 cups) CALS 226(23%
from fat); FAT 5.7g (sat 1.4g,mono 1.3g,poly 1.1g); PROTEIN 26.7g; CHOL
235mg; CALCIUM 104mg; SOD 841mg; FIBER 4g; IRON 4.1mg; CARB 15.6g
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Bacon, tomato, & cheese strata
5 points per serving - makes 8 servings
1 tsp canola oil
2 onions, thinly sliced
8 slices turkey bacon, chopped
1 large tomato, chopped
2 cups fat-free milk
3 large eggs
3 egg whites
1/2 tsp salt
1/2 tsp dried thyme
16 slices lite wheat bread, cut into 1/2-inch cubes 6 ounces reduced fat
jarisberg cheese, shredded (I used 2% sharp cheddar instead) Spray a 9 x
13 inch baking dish with nonstick spray.Heat the oil in a large nonstick
skillet, then add the onions & bacon. Saute until the onions are
softened, about 8 mins. Remove from the heat; stir in the tomato.Whisk
together the milk, eggs, egg whites, salt, and thyme in a bowl until
blended. Arrange half the bread cubes in the baking dish; top with half
the
onion mixture & half the cheese. Pour half the milk mixture over the
cheese. Repeat with remaining bread, onion mixture, cheese, & milk
mixture. Cover & chill at least 1 hr or overnight. Preheat oven to 350,
then bake uncov`ered until puffy & golden & a knife inserted in the
center comes out clean, about an hr. Let stand 5 mins before serving
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Hashbrown Breakfast Casserole Points 4
Serves 4
2 cups hash browns, frozen - Ore-Ida
1 cup cheddar cheese, lowfat
1 small onions
1 cup spinach
8 oz deli-style fat free ham slices approx 4% fat 8 oz mushrooms
2 cups Egg Beaters® 99% egg substitute
Chop onion, spinach and mushrooms and saute in a pan until soft.Spray
9x9 casserole with Pam. Layer 1 cup hashbrowns, half the onion mix, half
the cheese, and repeat.Whisk together eggs and egg beaters. Pour over
layers.Bake at 400F for 45 mins to an hr, until firm.Per Serving: 203
Cals; 2g Fat (10.6% cals from fat); 29g Protein; 14g Carb; 2g Dietary
Fiber; 36mg Chol; 1129mg Sod. Exchanges: 3 1/2 Lean Meat; 1 Vegetable.
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Eggnog Pie
8 servings = 3 pts each
6 servings = 4 pts each
1/4 cup light butter
1/2 cup sugar
1/2 cup Egg Beaters® 99% egg substitute or egg whites 1 cup lowfat
eggnog
1 tsp rum extract
1/4 cup self-rising flour
Beat butter and sugar with electric mixer until light and fluffy. Add
eggs and beat well. Add eggnog, rum extract, and flour, beating well.
Stir in coconut.Pour mixture into a lightly greased 9" pieplate.Bake at
350 for 35 mins. or until set. Cool completely before cutting.
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Farmer´s Casserole 12 servings
(Pts have been figured at 3 and at 4 per serving- you might want to
check for yourself)
3 c frozen shredded hash brown potatoes
¼ c shredded cheese
1 c diced fully cooked ham or Canadian bacon ¼ c sliced green onion 1
c liquid egg substitute (or 4 eggs, beaten) 12 oz can evaporated milk
¼ t pepper
1/8 t salt
Preheat oven to 350ºF. Spray 2 qt baking dish with nonstick spray.
Arrange potatoes evenly in bottom of dish. Sprinkle with cheese, ham,
and onion. In medium bowl, combine eggs, milk, pepper, and salt. Pour
over potato mixture. Bake, uncovered, for 40-45 mins, or until the
center appears set. Let stand 5 mins
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Chicken Fried Rice 3 POINTS Servings 6
Chopsticks are optional for this lightened-up Chinese favorite. For a
burst of color, toss in any leftover veggies you have in the fridge. 2
serving cooking spray (5 one-second sprays per serving) 4 large egg
white(s)
1/2 cup scallion(s), chopped, green and white parts 2 medium garlic
clove(s), minced
12 oz uncooked boneless, skinless chicken breast(s), diced 1/2 cup
carrot(s), diced
2 cup cooked brown rice, regular or instant, kept hot 1/2 cup frozen
green peas, thawed
3 Tbsp low-sodium soy sauce
Coat a large nonstick skillet with cooking spray and set pan over
medium-high heat. Add egg whites and cook, until scrambled, stirring
frequently, about 3 to 5 mins. Remove from pan and set aside.Offheat,
recoat skillet with cooking spray and place back over medium high heat.
Add scallions and garlic; sauté 2 mins.Add chicken and carrots;
sauté until chicken is golden brown and cooked through, stirring
frequently, about 5 mins.Stir in reserved egg whites, cooked brown rice,
peas and soy sauce; cook until heated through, about 1 min. Yields about
1 cup per serving. Chef's Tips We renovated Chicken Fried Rice by:Using
egg whites instead of whole eggs to reduce the dish´s fat and calorie
content.Sautéing onions and chicken in cooking spray in a nonstick
pan, instead of in oil.Using brown rice instead of white rice for a
nutrient and fiber boost.
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Lemon Buttermilk Pie
Original recipe called for a pre-made pie shell. I made a pastry crust
recipe from CL to cut down on the Healthy Units. I used the juice from 2
lemons and the zest from one as I wasn't sure if it would be lemony
enough. I was concerned since it didn't seem to want to set, but as it
cooled, it set nicely. Magazine suggested serving with strawberries on
top, but warned to not put them on until ready to serve as it could
cause the delicate filling to collapse.
Pastry Crust
1 cup all-purpose flour -- divided
3 tablespoons ice water
1/2 teaspoon cider vinegar
1 tablespoon powdered sugar
1/4 teaspoon salt
1/4 cup vegetable shortening
Pie filling
1 1/2 cups sugar
1 cup buttermilk
1 tablespoon flour
2 whole eggs
2 whole egg yolks
1/2 teaspoon vanilla
Minced zest and juice of 1 lemon
Preheat oven to 350°.Lightly spoon flour into a dry measuring cup;
level with a knife. Combine 1/4 cup flour, ice water, and vinegar,
stirring with a whisk until well-blended Combine 3/4 cup flour, sugar,
and salt in a bowl; cut in shortening with a pastry blender or 2 knives
until mixture resembles coarse meal. Add slurry; toss with a fork until
flour mixture is moist. Gently press mixture into a 4-inch circle on
heavy-duty plastic wrap; cover with additional plastic wrap. Roll dough,
still covered, into a 12-inch circle; freeze 10 mins. Remove 1 sheet of
plastic wrap; let stand 1 min or until pliable. Fit dough, plastic-wrap
side up, into a 9-inch pie plate or a 9-inch round removable bottom tart
pan. Remove plastic wrap. Press the dough against bottom and sides of
pan. Fold edges under or flute decoratively. Lemon Buttermilk Pie
continued...
Whisk all pie ingredients together in a large bowl until blended. Pour
into pie shell and place on a baking sheet. Bake until filling is just
set, yet still a bit jiggly, 40-50 mins. Remove from oven and cool to
room temp.Per Serving: 249 Cals; 7g Fat (26.5% cals from fat); 4g
Protein; 42g Carb; trace Dietary Fiber; 81mg Chol; 92mg Sod Exchanges:
1/2 Grain(Starch); 0 Lean Meat; 0 Non-Fat Milk; 1 1/2 Fat; 2 Other Carbs
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Corn Pudding Servings 8
If you use frozen corn, thaw it before adding it to the recipe. If
you can't find fresh chives, chop the green part of green
onions.Comments: I made this with thawed frozen corn. I used the
equivalent of 1 tsp. dried thyme and will probably use a little less
next time. I used a blend of skim milk and fat-free half and half
because it's what I had and added approx. 2 Tbsp. reduced fat shredded
cheddar. None of my changes had any significant impact on the HUs.
3 cups corn kernels (about 6 ears)
1/4 cup chopped fresh chives
1 tablespoon chopped fresh thyme
3/4 teaspoon salt
1/4 teaspoon freshly ground black pepper 1 1/2 cups 1% low-fat milk
1/2 cup egg substitute
2 tablespoons 1/3-less-fat cream cheese
1 large egg, lightly beaten
Cooking spray
Preheat oven to 350°.Combine corn, chives, thyme, salt, and pepper in
a medium bowl. Combine milk, egg substitute, cream cheese, and egg in a
medium bowl. Add the milk mixture to the corn mixture, and stir well to
combine. Pour the corn mixture into an 11 x 7-inch baking dish coated
with cooking spray. Bake at 350° for 55 mins or until top of pudding
is golden brown.NUTRITION PER SERVING
CALS 113(32% from fat); FAT 4.1g (sat 1.3g,mono 1.1g,poly 1.4g); PROTEIN
6.5g; CHOL 31mg; CALCIUM 80mg; SOD 308mg; FIBER 1.7g; IRON 0.8mg; CARB
14.4g
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