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Health & Wellness Recipes

Banana-Cinnamon Waffles

Ingredients

  • 1 cup all-purpose flour
  • 1/2 cup whole wheat flour
  • 1/4 cup buckwheat flour
  • 1/4 cup ground flaxseed
  • 2 tablespoons sugar
  • 1 1/2 teaspoons baking powder
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon salt
  • 1 1/2 cups fat-free milk
  • 3 tablespoons butter, melted
  • 2 large eggs, lightly beaten
  • 1 large ripe banana, mashed
  • Cooking spray

How to Make It

  1. Lightly spoon flours into dry measuring cups; level with a knife. Combine flours, flaxseed, and next 4 ingredients (through salt) in a medium bowl, stirring with a whisk.
  2. Combine milk, butter, and eggs, stirring with a whisk; add milk mixture to flour mixture, stirring until blended. Fold in mashed banana.
  3. Preheat a waffle iron. Coat iron with cooking spray. Spoon about 1/4 cup batter per 4-inch waffle onto hot waffle iron, spreading batter to edges. Cook 3 to 4 minutes or until steaming stops; repeat procedure with remaining batter.

Sausage, Spinach, and Apple Breakfast Sandwiches

Ingredients

  • 3 1/2 tablespoons canola mayonnaise
  • 1 1/2 tablespoons grainy Dijon mustard
  • 1 teaspoon chopped fresh tarragon
  • 2 teaspoons honey
  • 1/2 teaspoon white vinegar
  • 1/4 teaspoon freshly ground black pepper
  • 6 ounces turkey breakfast sausage
  • 4 cups baby spinach
  • 4 whole-wheat English muffins, split and toasted
  • 1/2 Granny Smith apple, thinly sliced

How to Make It

  1. Combine first 6 ingredients in a small bowl, stirring with a whisk.
  2. Heat a medium nonstick skillet over medium-high. Divide and shape sausage into 4 (3-inch) patties. Add patties to pan; cook 3 minutes on each side or until browned and done. Remove patties from pan; keep warm. Add spinach to pan; cook 1 minute, stirring until wilted.
  3. Spread mayonnaise mixture evenly over cut sides of English muffins. Top bottom halves of muffins evenly with patties, spinach, apple slices, and top halves of muffins.

Garden Vegetable Crustless Quiche

Ingredients

  • 1 1/2 cups egg substitute
  • 3 large eggs
  • 1 1/2 cups (6 ounces) shredded reduced-fat extrasharp cheddar cheese, divided
  • 1 1/2 cups (6 ounces) shredded reduced-fat Monterey Jack cheese, divided
  • 1/2 cup 1% low-fat milk
  • 1/2 cup all-purpose flour (about 2 1/4 ounces)
  • 1 teaspoon baking powder
  • 1/2 teaspoon salt
  • 1 (16-ounce) carton fat-free cottage cheese
  • Cooking spray
  • 4 cups sliced zucchini (about 4)
  • 2 cups diced potato with onion (such as Simply Potatoes)
  • 1 cup finely chopped green bell pepper (about 1)
  • 1 (8-ounce) package presliced mushrooms
  • 1/2 cup chopped fresh parsley
  • 2 tomatoes, thinly sliced

How to Make It

  1. Preheat oven to 400°.
  2. Beat egg substitute and eggs in a large bowl until fluffy. Add 3/4 cup cheddar cheese, 3/4 cup Jack cheese, milk, flour, baking powder, salt, and cottage cheese.
  3. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add zucchini and the next 3 ingredients (through mushrooms); sauté for 5 minutes or until tender. Add the zucchini mixture and parsley to egg mixture. Pour mixture into a 3-quart casserole dish coated with cooking spray. Top with the remaining 3/4 cup cheddar cheese and 3/4 cup Jack cheese. Arrange tomato slices over cheese. Bake at 400° for 15 minutes. Reduce oven temperature to 350° (do not remove dish from oven), and bake for 35 minutes or until lightly browned and set.
  4. Note: Substitute corn or spinach for some of the vegetables, if you wish.

For more recipes, please visit www.cookinglight.com.

 

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