BREAKFAST

Apple Cinnamon Rolls

Great for breakfast or dessert!

Servings: 12
Serving Size: 1 Roll

• 4 cups all-purpose flour
• 1 package dry yeast
• 3/4 cup applesauce
• 1/2 cup skim milk
• 2 tablespoons granulated sugar
• 2 tablespoons butter
• 1/2 teaspoon salt
• 1 egg, beaten

Filling:
• 1/4 cup applesauce
• 1/3 cup granulated sugar
• 2 teaspoons ground cinnamon
Icing:
• 1 cup sifted confectioner's sugar
• 1/2 teaspoon vanilla extract
• 1 tablespoon skim milk

In a large bowl, combine 1 1/2 cups of the flour with the yeast. In a small saucepan, combine 3/4 cup applesauce, 1/2 cup skim milk, butter and salt. Heat over medium heat, stirring continuously, until butter is melted. Add to the flour mixture. Add beaten egg. Combine and beat with mixer on low speed until combined. Beat on high speed for 3 minutes. Using a spoon, stir in 2 1/4 cups more flour.
Turn dough out onto lightly floured surface. Knead in enough remaining flour (up to 1/4 cup) to form a soft, smooth and elastic dough. Shape dough into a ball and place into a bowl that has been sprayed with cooking oil spray. Turn to coat all sides of dough. Cover and let rise in a warm place until double in size (about an hour).
Punch dough down and turn out onto a lightly floured surface. Cover and let rest 10 minutes.
Lightly spray two 8 or 9 inch cake pans with cooking oil spray.
On floured surface, roll dough into a 12 inch square. Spread with 1/4 cup applesauce. Combine 1/3 cup granulated sugar and cinnamon and sprinkle over applesauce. Roll up and seal seams. Slice into 12 pieces. Place 6 rolls into each prepared pan, with a cut side down. Cover and let rise until almost doubled (about 30 minutes). Preheat oven to 375°F.
Bake for 20 to 25 minutes or until golden. Cool 5 minutes. Invert onto serving plate. Drizzle with a mixture of confectioner's sugar, vanilla and milk. Serve warm.

Per Serving: 257Calories
2gFat (6% calories from fat)
5g Protein
55g Carbohydrate
2g Dietary Fiber
18mg Cholesterol
111mg Sodium
Low Fat Recipes Furnished by LowFatLifestyle.com© - Copyright 2006

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Apple Walnut Muffin

Complements to the South Beach Diet Cookbook

Ingredients:
1 ½ cups whole wheat or whole grain pastry flour
2 teaspoons baking powder
1 teaspoon baking soda
1 teaspoon groound cinnamon
¼ teaspoon salt
¾ cup buttermilk
3 tablespoons canola oil
2 tablespoons packed brown sugar
2 tablespoons suger subsitute
1 egg, beaten
½ medium apple, peeled (optional)  and finely chopped
½ cup chopped walnuts

Makes 12 muffins
Serving size: 1 muffin

Calories  150                               
Carbohydrate 18 g
Fat 8 g                                
Fiber 3 g
Protein 4 g                                
Saturated fat 1 g
Sodium  260 mg

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Apple-Honey Cereal Bars
Peanut butter, dried apples and sunflower nuts pack energy into delicious ready-to-go bars. From eatbetteramerica.

Prep Time:20 min
Start to Finish:1 hr 20 min
makes:16 bars

3 cups Fiber One® Honey Clusters® cereal
1/4 cup roasted sunflower nuts
1/3 cup honey
1/4 cup packed brown sugar
1 cup dried apple slices, coarsely chopped
1/2 teaspoon ground cinnamon
1/2 cup peanut butter

1. Butter bottom and sides of 8-inch square pan, or spray with cooking spray. Place cereal in resealable food-storage plastic bag; seal bag and slightly crush with rolling pin or meat mallet (or slightly crush in food processor).
2. In large bowl, mix cereal and sunflower nuts; set aside.
3. In 3-quart saucepan, heat honey, brown sugar, apples and cinnamon just to boiling over medium-high heat, stirring occasionally. Remove from heat; stir in peanut butter. Pour over cereal mixture; stir gently until evenly coated.
4. Press mixture evenly into pan with back of wooden spoon. Refrigerate about 1 hour or until set. For bars, cut into 4 rows by 4 rows. Store covered at room temperature.
High Altitude (3500-6500 ft): No change.

Nutritional Information
1 Serving: Calories 150 (Calories from Fat 50); Total Fat 5g (Saturated Fat 1g, Trans Fat 0g); Cholesterol 0mg; Sodium 110mg; Total Carbohydrate 23g (Dietary Fiber 3g, Sugars 14g); Protein 3g

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Blueberry-Pecan Pancakes
You can make these delicious pancakes with either fresh or frozen blueberries. From Prevention Healthy Cooking.

Prep Time:10 min
Start to Finish:30 min
makes:12 servings

1 cup unbleached or all-purpose flour
1/2 cup whole-wheat flour
1/2 cup oat bran
1/2 cup chopped pecans
1 teaspoon baking soda
1/4 teaspoon salt
1/4 cup molasses
1 cup boiling water
1 cup fat-free vanilla yogurt
2 large eggs
1 tablespoon canola oil
1 cup fresh blueberries or Cascadian Farm® frozen organic blueberries

1. Coat a large nonstick skillet with cooking spray and set over medium heat.
2. In a small bowl, combine unbleached or all-purpose flour, whole-wheat flour, oat bran, pecans, baking soda, and salt.
3. In a large bowl, combine molasses and water. Stir in yogurt, eggs, and oil. Pour molasses mixture into flour mixture. Mix just until moistened. Gently stir in blueberries. Pour batter by 1/3 cupfuls into the skillet, making a few at a time. Cook 2 to 3 minutes, or until bubbly and edges look dry. Turn and cook 1 minute, or until underside is golden. Serve immediately

Nutritional Information
1 Serving: Calories 170 (Calories from Fat 50); Total Fat 6g (Saturated Fat 1g, Trans Fat 0g); Cholesterol 35mg; Sodium 180mg; Total Carbohydrate 25g (Dietary Fiber 3g, Sugars 9g); Protein 5g

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Canadian Bacon and Potato Frittata
Create a lively little fruit combo of fresh orange segments, kiwifruit and strawberries to go on the side. From eatbetteramerica.

Prep Time:35 min
Start to Finish:35 min
makes:4 servings

1 1/2 cups fat-free egg product
2 tablespoons chopped fresh chives or 1 tablespoon freeze-dried chopped chives
2 tablespoons fat-free (skim) milk
1/4 teaspoon salt
1/8 teaspoon dried thyme leaves
1/8 teaspoon pepper
1/4 cup chopped red or green bell pepper
2 cups refrigerated southern-style hash brown potatoes
1/2 cup coarsely chopped Canadian bacon or cooked ham
2 tablespoons shredded Cheddar cheese

1. In medium bowl, beat egg product, chives, milk, salt, thyme and pepper; set aside.
2. Spray 10-inch skillet with cooking spray. Add bell pepper; cook over medium heat 1 minute, stirring occasionally. Add potatoes. Cover; cook 8 to 10 minutes, stirring frequently, until potatoes begin to brown. Stir in Canadian bacon; cook and stir 1 to 2 minutes or until thoroughly heated.
3. Add egg mixture to skillet. Cover; cook over medium-low heat 6 to 9 minutes, lifting edges occasionally to allow uncooked egg mixture to flow to bottom of skillet, until set.
4. Sprinkle with cheese. Cover; cook about 1 minute longer or until cheese is melted. Cut into wedges.

Nutritional Information
1 Serving: Calories 190 (Calories from Fat 25); Total Fat 3g (Saturated Fat 1 1/2g, Trans Fat 0g); Cholesterol 15mg; Sodium 630mg; Total Carbohydrate 23g (Dietary Fiber 3g, Sugars 3g); Protein 17g

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Cherry Vanilla Oatmeal

Copyright Ellie Krieger, All rights reserved

 Ingredients

1 3/4 cups water
1 cup Old Fashioned Oats, or Quick Cooking Oats
1/8 teaspoon salt
1/4 cup dried cherries
1/2 teaspoon vanilla extract
2 tablespoons cherry jam, or to taste
1/4 cup 1 percent low-fat milk, plus more to taste
Put water, oats, salt and cherries into a medium sized saucepan. Bring to a boil, reduce the heat and simmer for about 5 minutes for Old Fashioned Oats, or 1 minute for Quick Cooking Oats. Remove from heat. Stir in the vanilla extract and cherry jam. Put into serving bowls and pour 2 tablespoons of milk over each bowl.
Serving size- 1 and ¼ cup
Serves about 2

Nutrition Information
Nutritional Analysis per serving
Total Fat 3.5 grams
Cholesterol 2 mg
Carbohydrates 54.5 grams
Fiber 4 grams
Calories 265
Saturated Fat 0.5 gram
Sodium 164 mg
Protein 7 grams

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Cinnamon-Cheese-Almond Muffins (Dairy)

Submitted by: jill karlya
Source: Enlitened Kosher Cooking by Nechama Cohen
Ingredients:
1 (8-ounce) container 3-5% soft white cheese, drained
2 eggs
2 teaspoons vanilla extract
sugar substitute equal to 3/4 cup sugar
1/2 cup all-purpose flour
1/4 cup almond flour, or finely ground almonds
1/4 cup soy or regular flour
1 1/2 teaspoons baking powder
2 teaspoons ground cinnamon
1/4 sliced roasted almonds (see below)*
non-stick cooking spray
1/8 cup milk

Prep Time: 15 minutes Cook Time: 25-35 minutes Servings: 12 Serving Size: 1/12 of recipe Carb Safe: Yes

Instructions:
1. Preheat oven to 325 degrees F. Line a 12-cup muffin pan (heavy-gauge metal is best).
2. Beat together cheese and eggs in a large bowl until smooth and fluffy. Add vanilla and milk and mix well.
3. In another bowl combine the sugar substitute, flours, baking powder and cinnamon. With mixer on low, add dry ingredients to cheese batter. When mixture is well-blended, stir in roasted almonds.
4. Fill muffin cups almost to the top (the muffins will rise only slightly).
5. Bake for 25-35 minutes, or until golden brown.
6. These muffins freeze well. Thaw at room temperature.
*Spray non-stick skillet with non-stick cooking spray. Spray the contents and roast over low-medium heat until golden. Toss occasionally to prevent scorching.
Nutritional Information:
Per Serving--
Calories: 86
Carbohydrate: 7g
Saturated Fat: 0.3g
Fiber: 0.3g
Sodium: 111mg
Dietary Exchange: 1/2 Starch, 1 Protein/milk

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Cinnamon-Cheese-Almond Muffins (Dairy)

Submitted by: jill karlya
Source: Enlitened Kosher Cooking by Nechama Cohen
Ingredients:
1 (8-ounce) container 3-5% soft white cheese, drained
2 eggs
2 teaspoons vanilla extract
sugar substitute equal to 3/4 cup sugar
1/2 cup all-purpose flour
1/4 cup almond flour, or finely ground almonds
1/4 cup soy or regular flour
1 1/2 teaspoons baking powder
2 teaspoons ground cinnamon
1/4 sliced roasted almonds (see below)*
non-stick cooking spray
1/8 cup milk

Prep Time: 15 minutes Cook Time: 25-35 minutes Servings: 12 Serving Size: 1/12 of recipe Carb Safe: Yes

Instructions:
1. Preheat oven to 325 degrees F. Line a 12-cup muffin pan (heavy-gauge metal is best).
2. Beat together cheese and eggs in a large bowl until smooth and fluffy. Add vanilla and milk and mix well.
3. In another bowl combine the sugar substitute, flours, baking powder and cinnamon. With mixer on low, add dry ingredients to cheese batter. When mixture is well-blended, stir in roasted almonds.
4. Fill muffin cups almost to the top (the muffins will rise only slightly).
5. Bake for 25-35 minutes, or until golden brown.
6. These muffins freeze well. Thaw at room temperature.

*Spray non-stick skillet with non-stick cooking spray. Spray the contents and roast over low-medium heat until golden. Toss occasionally to prevent scorching.
Nutritional Information:
Per Serving--
Calories: 86
Carbohydrate: 7g
Saturated Fat: 0.3g
Fiber: 0.3g
Sodium: 111mg
Dietary Exchange: 1/2 Starch, 1 Protein/milk

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Flaxseed Morning Glory Muffins

Best Life Diet approved recipe! Wake up to delicious warm muffins chock-full of goodness—apples, carrots, flaxseed, soymilk and high fiber cereal. From eatbetteramerica.

1 cup Fiber One® cereal
2/3 cup 8th Continent® vanilla soymilk
1 1/4 cups all-purpose flour
1/2 cup ground flaxseed or flaxseed meal
3/4 cup chopped apple
1/2 cup packed brown sugar
1/2 cup finely shredded carrot
1/4 cup flaked coconut
3 teaspoons baking powder
2 teaspoons ground cinnamon
1/2 teaspoon salt
1/2 cup fat-free egg product
1 tablespoon canola or vegetable oil
1 teaspoon vanilla

1. Heat oven to 375°F. Place paper baking cup in each of 12 regular-size muffin cups. Spray bottoms only of baking cups with cooking spray. (Muffins will stick if baking cups are not sprayed.) Place cereal in resealable food-storage plastic bag; seal bag and crush with rolling pin or meat mallet (or crush in food processor).
2. In large bowl, mix cereal and soymilk; let stand about 5 minutes or until cereal is softened. Stir in remaining ingredients. Divide batter evenly among muffin cups.
3. Bake 22 to 25 minutes or until toothpick inserted in center comes out clean. Immediately remove muffins from pan to cooling rack. Serve warm.
High Altitude (3500-6500 ft): Decrease baking powder to 2 1/2 teaspoons.

Nutritional Information
1 Serving: Calories 170 (Calories from Fat 40); Total Fat 4g (Saturated Fat 1g, Trans Fat 0g); Cholesterol 0mg; Sodium 280mg; Total Carbohydrate 28g (Dietary Fiber 4g, Sugars 11g); Protein 4g

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French Toast

 Type of recipe: Main Dish/Breakfast

Ingredients

Directions

(Makes 6 servings)

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Garden Variety Omelet

Complements to Pillsbury online recipes

Prep Time: 25 Min
Total Time: 25 Min
Makes: 2 servings

INGREDIENTS

Filling
1/4 cup sliced (1/4-inch-thick) zucchini
1/4 cup thinly sliced onion
1/4 cup chopped red bell pepper (1/4 medium)
1/4 cup chopped yellow or green bell pepper (1/4 medium)
1/4 cup sliced fresh mushrooms
1/4 teaspoon salt
Dash pepper
Omelet
1 carton (8 oz) fat-free egg product (1 cup) or 4 eggs
1 tablespoon fat-free (skim) milk
Toppings
1/4 cup shredded reduced-fat Swiss cheese (1 oz)
1 small plum (Roma) tomato, sliced

DIRECTIONS

1. Cut zucchini slices into quarters. Heat 10- or 8-inch nonstick skillet with sloping sides (omelet pan) over medium heat. Add zucchini and remaining filling ingredients; cook 4 to 6 minutes, stirring occasionally, until tender. Remove cooked vegetables from skillet; place on plate and cover to keep warm. Cool skillet 1 minute; wipe clean with paper towel.
2. In small bowl, mix egg product and milk. Heat same skillet over medium heat. Pour egg mixture into skillet; cook 4 to 5 minutes without stirring but lifting edges occasionally to allow uncooked egg mixture to flow to bottom of skillet, until mixture is set but top is still moist.
3. Spoon cooked vegetables onto half of omelet; sprinkle with cheese. With wide spatula, loosen edge of omelet and fold over vegetables. Arrange tomato slices on top of omelet.

1 Serving: Calories 120 (Calories from Fat 10); Total Fat 1g (Saturated Fat 1/2g, Trans Fat 0g); Cholesterol 5mg; Sodium 560mg; Total Carbohydrate 9g (Dietary Fiber 2g, Sugars 6g); Protein 18g Percent Daily Value*: Vitamin A 35%; Vitamin C 70%; Calcium 20%; Iron 15% Exchanges: 0 Other Carbohydrate; 1 Vegetable; 2 1/2 Very Lean Meat Carbohydrate Choices: 1/2
*Percent Daily Values are based on a 2,000 calorie diet.

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Heart Shaped Whole-Wheat Pancakes with Strawberry Sauce

Copyright, 2005, Ellie Krieger, All rights reserved.

Ingredients

3/4 cup all-purpose flour
3/4 cup whole-wheat flour
1 1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
2 large eggs
1 cup low-fat buttermilk
1/2 cup non-fat milk
1 tablespoon honey
1/4 teaspoon vanilla
Strawberry sauce, recipe follows
Confectioners' sugar, optional

Preheat oven to 200 degrees F. Preheat a large nonstick griddle or skillet over a medium-low flame. In a medium bowl, whisk together the dry ingredients (flour through salt). In another medium bowl, beat together the eggs, buttermilk, non-fat milk, honey and vanilla.
Stir the wet ingredients into the dry ingredients, mixing only enough to combine them. The batter will be somewhat lumpy.
Use a 1/3 cup measuring cup to ladle the batter onto the griddle or skillet. Flip the pancake when the top is bubbling and it is golden brown on the bottom. Then cook until the other side is golden brown. Hold on an oven proof plate in the oven until the entire batch is ready. When all the pancakes are ready, cut them into heart shapes with a heart shaped cookie cutter. Ladle about 1/3 cup of the strawberry sauce onto each plate, place pancakes on top and sprinkle with confectioners' sugar, if using.
Strawberry sauce:
16 ounces strawberries, fresh or frozen (unsweetened, thawed)
1 teaspoon lemon juice
2 tablespoons maple syrup
Puree strawberries to a chunky puree. Heat them in a small saucepan over a low flame, until they are just warm. Stir in lemon juice and maple syrup.
Yield: 4 servings (serving size about 1/3 cup)

Nutrition Information
Nutritional Analysis per Serving Calories: 310
Total Fat: 4 grams
Saturated Fat: 1 gram
Protein: 13 grams
Carbohydrates: 59 grams
Fiber: 5 grams

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Maple Syrup Muffins

A low fat muffin, a cup of coffee, your favorite book and you are in heaven.

Servings: 12 muffins

• 1 1/2 cups all-purpose flour
• 1 cup whole wheat four
• 1/4 teaspoon salt
• 2 teaspoons baking powder
• 1/2 teaspoon baking soda
• 2 medium apples, Rome, Jonathan or Golden Delicious, peeled, thinly sliced
• 1/4 cup maple syrup
• 3/4 cup unsweetened applesauce
• 1/2 cup plain nonfat yogurt
• 1/2 cup firmly packed brown sugar
• 2 tablespoons canola oil
• 2 egg whites
• 1 teaspoon maple extract
• 1/3 cup chopped walnuts, optional

Preheat oven to 375°F. Lightly coat 2 - 12 count nonstick muffin tins with cooking oil spray.
In a mixing bowl, mix together white and wheat flour, salt, baking powder and baking soda.
In another bowl, combine applesauce, yogurt, brown sugar, oil, egg whites, maple extract and walnuts. Stir in flour mixture until just combined. In the bottom of each muffin tin, place 3 slices apple and 1 teaspoon maple syrup. Evenly portion batter into prepared muffin tins.
Bake at 375°F for 25 minutes or until golden brown. Serve warm.

Per Serving: 213 Calories
5g Fat (19% calories from fat)
5g Protein
39g Carbohydrate
3g Dietary Fiber
Trace Cholesterol
200mg Sodium
Low Fat Recipes Furnished by LowFatLifestyle.com© - Copyright 2006

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Oatmeal Pancake

Complents to the South Beach Diet Cookbook

Ingredients:
½ cup old-fashioned oatmeal
¼ cup low-fat cottage chesse(of tofu)
4 egg whites
¼ teaspoon cinnamon
¼ teaspoon nutmeg

Process the oatmeal, cottage cheese, egg whites, vanilla extract, cinnamon, and nutmeg in a blender until smooth. Spray a nonstick skillet with cooking spray. Add the batter and cook over medium heat until both sides are lightly browned.
Optional: You can top the pancake with a low-sugar or low calorie syrup of your choice.

Serves: 1

Calories 288                            
Carbohydrates 32g
Fat 4g                              
Fiber 5g
Protein 28g                            
Saturated fat 1g
Sodium 451mg

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Turkey Sausage Patties

Nutritional Information

Calories 100
Total Fat 1 g
Saturated Fat 0 g
Polyunsaturated Fat 0 g
Monounsaturated Fat 0 g
Protein 21 g
Cholesterol 58 mg
Carbohydrates 1 g
Fiber 0 g
Sodium 52 mg
Sugar Not Listed

Serves: 4 - Serving Size: 1 patty
These flavorful patties are a leaner version of the breakfast staple. Serve them with French Toast, Pancakes, or Apple-Filled Crepes.
Ingredients

Directions

Recipe from the American Heart Association's Low-Salt Cookbook 2nd Edition.

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Whole-Grain Buttermilk Waffles

Add Fiber One® original bran cereal to the batter and create delicious fiber-rich whole-grain waffles. From eatbetteramerica.

Prep Time:30 min
Start to Finish:30 min
makes:4 servings (two 4-inch waffles each)

1 cup Fiber One® original bran cereal
1 1/4 cups buttermilk
1 egg, slightly beaten
2 tablespoons vegetable oil
1 teaspoon vanilla
3/4 cup whole wheat or all-purpose flour
1 tablespoon sugar
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
Maple syrup, if desired
Fresh raspberries, if desired

1. Heat waffle maker. Place cereal in resealable food-storage plastic bag; seal bag and crush with rolling pin or meat mallet (or crush in food processor).
2. In large bowl, mix cereal and buttermilk; let stand 5 minutes. Stir in egg, oil and vanilla. Stir in remaining ingredients just until smooth. (Batter will be thick.)
3. For each waffle, brush hot waffle maker with vegetable oil. Spread batter onto center of hot waffle maker. (Waffle makers vary in size; check manufacturer's directions for recommended amount of batter.) Close lid of waffle maker.
4. Bake about 5 minutes or until steaming stops and waffle is golden brown. Carefully remove waffle. Serve immediately. Repeat with remaining batter. Serve with maple syrup amd raspberries.
High Altitude (3500-6500 ft): Bake about 7 minutes.

Nutritional Information
1 Serving: Calories 270 (Calories from Fat 90); Total Fat 10g (Saturated Fat 2g, Trans Fat 0g); Cholesterol 55mg; Sodium 520mg; Total Carbohydrate 36g (Dietary Fiber 10g, Sugars 7g); Protein 8g

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Whole Wheat Griddle Cakes with Cherry Sizzle
Serves 5
Ingredients

For the cherry sizzle:
1 1/2 teaspoons olive oil
3 cups cherries, pitted and halved
1/2 cup maple syrup

For the whole wheat griddle cakes:
1/2 cup whole wheat flour
1/2 cup all-purpose flour
2 teaspoons baking powder
1/2 teaspoon salt
2/3 cup skim milk
1 large egg
1 tablespoon canola oil
2 tablespoons honey

Cooking Instructions
Prepare the cherry sizzle:
1. In a small skillet, melt the butter over medium heat. Add the fruit and cook until the cherries begin to soften slightly, about 2 to 3 minutes.
2. Add the maple syrup and bring to a boil. Set aside and keep warm.
For the whole wheat griddle cakes:
3. Mix the flours, baking powder and salt in a bowl. (This can be done the night before and kept covered on the counter.)
4. Lightly beat the milk, egg, oil and honey together.
5. Add the liquid ingredients all at once to the flour mixture. Stir with a wooden spoon until just moistened. Do not over mix, a few lumps are fine.
6. Warm a lightly greased griddle pan over medium heat. The pan is ready when a few drops of water sprinkled on the griddle form fast-moving bubbles.
7. Pour batter onto the griddle: 1/8 cup for small or 1/4 cup for large pancakes. When the tops of the pancakes are covered with holes and the bottoms are golden brown, flip to brown the other side.
8. Serve the griddle cakes topped with the cherry sizzle.
Serving Size: 3 small cakes topped with cherry sizzle
Nutritional Information
Number of Servings: 5

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Eggs Scrambled with Tomatoes and Herbs
Serves 4
Ingredients
1 teaspoon olive oil
1/2 cup diced tomatoes
4 large eggs
salt to taste
freshly ground black pepper
2 tablespoons chopped dill

Cooking Instructions
1. Heat the oil in 8" non-stick frying pan over medium-high heat.
2. Add the tomatoes to the pan and cook for about 2 minutes. Remove the tomatoes and drain them. Wipe the pan clean so that it can be reused for the eggs.
3. Whisk the eggs with the salt and pepper until well blended.
4. Pour the eggs and tomatoes into the frying pan and stir constantly over low heat with a rubber spatula. When the eggs begin to get firm, add the dill and continue stirring.
5. When the eggs have reached the desired degree of doneness, put them on warm plates and serve immediately.
Serving Size: 1 egg
Nutritional Information
Number of Servings: 4

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Grits with Southern Pecans
Serves 4

Ingredients
2 cups water
2 cups skim milk
1 cup hominy
1 pinch salt
2 teaspoons butter
2 tablespoons chopped pecans
1 tablespoon brown sugar

Cooking Instructions
1. Bring the water and milk to a boil in the top of a double boiler, then stir in the hominy and add a dash of salt. Cook on top of the double boiler, stirring constantly, until the grits thicken, about 5 minutes. (If not using a double boiler, cook in a saucepan over very low heat for about the same amount of time.)
2. Cover, and cook until the grits are tender, about 1 hour. (If the grits get too thick, just add water to thin them.) Stir in the butter and pecans. Sprinkle with brown sugar. Serve hot.
Serving Size: about 3/4 cup
Nutritional Information
Number of Servings: 4

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Easy Breakfast Burrito
Serves 1

Ingredients
1 small egg
salt and pepper to taste
1 ounce shredded, reduced-fat Cheddar cheese (or other cheese such as Monterrey Jack or mozzarella)
1 whole wheat flour tortilla
1 tablespoon salsa

Cooking Instructions
1. Heat 2 non-stick skillets over a medium heat on the stove (one for the tortilla and one for the egg).
2. In a small bowl, whisk the egg with salt and pepper until the yolk and white are evenly mixed.
3. Place the tortilla in one skillet to warm it, about 1 minute per side.
4. Pour the egg mixture into the other skillet and stir until light, fluffy and cooked through.
5. Lay the warmed tortilla on a cooking board or plate and place the cooked egg in the middle, sprinkle with the cheese, top with salsa, roll up tightly and serve.
Serving Size: 1 burrito
Nutritional Information
Number of Servings: 1

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