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Posts tagged with "eating well magazine"

Breakfasts that Fight Fat
Quick Breakfast Taco
Ingredients
2 corn tortillas
1 tablespoon salsa
2 tablespoons shredded reduced-fat Cheddar cheese
1/2 cup liquid egg substitute, such as Egg Beaters
Preparation
Top tortillas with salsa and cheese. Heat in the microwave until the cheese is melted, about 30 seconds.
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.
Nutrition
Per serving: 153 calories;  2 g fat (  1 g sat ,  0 g mono );  3 mg cholesterol;  15 g carbohydrates; 0 g added sugars; 17 g protein; 0 g fiber; 453 mg sodium; 207 mg potassium.

Breakfasts that Fight Fat

Quick Breakfast Taco

Ingredients

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

Preparation

  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.

Nutrition

Per serving: 153 calories; 2 g fat ( 1 g sat , 0 g mono ); 3 mg cholesterol; 15 g carbohydrates; 0 g added sugars; 17 g protein; 0 g fiber; 453 mg sodium; 207 mg potassium.

Breakfasts that Fight Fat
Breakfast Parfait
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
Preparation
Place cottage cheese (or yogurt) in a small bowl. Top with fruit and sprinkle with wheat germ.
Nutrition
Per serving (with cottage cheese, pineapple): 247 calories;  3 g fat (  2 g sat ,  0 g mono );  15 mg cholesterol;  40 g carbohydrates; 20 g protein; 3 g fiber; 632 mg sodium; 479 mg potassium.
Nutrition Bonus: Vitamin C (28% daily value), Calcium (33% dv).
Carbohydrate Servings: 2

Breakfasts that Fight Fat

Breakfast Parfait

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

Preparation

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

Nutrition

Per serving (with cottage cheese, pineapple): 247 calories; 3 g fat ( 2 g sat , 0 g mono ); 15 mg cholesterol; 40 g carbohydrates; 20 g protein; 3 g fiber; 632 mg sodium; 479 mg potassium.

Nutrition Bonus: Vitamin C (28% daily value), Calcium (33% dv).

Carbohydrate Servings: 2

Breakfasts that Fight Fat
Creamy Wheat Berry Hot Cereal
Ingredients
1 1/4 cups old-fashioned rolled oats
1/2 cup raisins
2 cups nonfat milk, or reduced-fat soymilk
1/8 teaspoon salt
1 1/4 cups Cooked Wheat Berries, (recipe follows)
2 teaspoons brown sugar
1 teaspoon ground cinnamon
1/4 cup slivered almonds, toasted (see Tip)
Preparation
Place oats, raisins, milk (or soymilk) and salt in a large, microwave-safe bowl. (No microwave? See Stovetop Variation.) Stir to combine. Microwave on High, uncovered, for 3 minutes. Stir in cooked wheat berries and microwave again until hot, 1 to 2 minutes more. Let stand for 1 minute. Stir in brown sugar and cinnamon. Sprinkle with toasted almonds and serve. Stovetop Variation: Bring milk (or soymilk) to a boil in a medium saucepan over medium-high heat. Stir in oats, raisins and salt. Reduce heat to low, cover, and cook for 3 minutes. Stir in cooked wheat berries and cook until heated through, about 1 minute more. Remove from the heat. Stir in brown sugar and cinnamon; let stand for 1 minute. Sprinkle with toasted almonds and serve.
Tips & Notes
Tip: Toast slivered almonds in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.
Nutrition
Per serving: 340 calories;  6 g fat (  0 g sat ,  2 g mono );  3 mg cholesterol;  59 g carbohydrates; 14 g protein; 7 g fiber; 304 mg sodium; 392 mg potassium.

Breakfasts that Fight Fat

Creamy Wheat Berry Hot Cereal

Ingredients

  • 1 1/4 cups old-fashioned rolled oats
  • 1/2 cup raisins
  • 2 cups nonfat milk, or reduced-fat soymilk
  • 1/8 teaspoon salt
  • 1 1/4 cups Cooked Wheat Berries, (recipe follows)
  • 2 teaspoons brown sugar
  • 1 teaspoon ground cinnamon
  • 1/4 cup slivered almonds, toasted (see Tip)

Preparation

  1. Place oats, raisins, milk (or soymilk) and salt in a large, microwave-safe bowl. (No microwave? See Stovetop Variation.) Stir to combine. Microwave on High, uncovered, for 3 minutes. Stir in cooked wheat berries and microwave again until hot, 1 to 2 minutes more. Let stand for 1 minute. Stir in brown sugar and cinnamon. Sprinkle with toasted almonds and serve. Stovetop Variation: Bring milk (or soymilk) to a boil in a medium saucepan over medium-high heat. Stir in oats, raisins and salt. Reduce heat to low, cover, and cook for 3 minutes. Stir in cooked wheat berries and cook until heated through, about 1 minute more. Remove from the heat. Stir in brown sugar and cinnamon; let stand for 1 minute. Sprinkle with toasted almonds and serve.

Tips & Notes

  • Tip: Toast slivered almonds in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

Nutrition

Per serving: 340 calories; 6 g fat ( 0 g sat , 2 g mono ); 3 mg cholesterol; 59 g carbohydrates; 14 g protein; 7 g fiber; 304 mg sodium; 392 mg potassium.

Breakfasts that Fight Fat
Savory Prosciutto Muffins
Ingredients
2 tablespoons butter
1 1/2 cups finely chopped onion
1/2 cup minced prosciutto, (2 ounces)
2 cups whole-wheat pastry flour
1 teaspoon minced fresh rosemary
1 1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1/8 teaspoon freshly ground pepper
1 cup nonfat buttermilk
2 large eggs
2 tablespoons extra-virgin olive oil
Preparation
Preheat oven to 400°F. Coat 12 (1/2-cup) muffin cups with cooking spray.
Melt butter in a large skillet over medium heat. Add onion and cook, stirring, until golden, about 5 minutes. Stir in prosciutto and cook, stirring, for 2 minutes. Remove from the heat.
Whisk flour, rosemary, baking powder, baking soda, salt and pepper in a large bowl until combined. Whisk buttermilk, eggs and oil in a medium bowl until blended.
Fold the onion mixture and buttermilk mixture into the dry ingredients with a rubber spatula until evenly moistened. Divide the batter among the prepared muffin cups.
Bake the muffins until lightly browned and a toothpick inserted in the center comes out clean, 18 to 20 minutes. Serve warm.
Tips & Notes
Make Ahead Tip: Prepare Steps 2 & 3, keeping the onion mixture, dry and wet ingredients separate; cover and refrigerate for up 1 day. Continue with Step 4 just before baking.
Nutrition
Per muffin: 149 calories;  6 g fat (  2 g sat ,  2 g mono );  44 mg cholesterol;  18 g carbohydrates; 5 g protein; 2 g fiber; 357 mg sodium; 41 mg potassium.

Breakfasts that Fight Fat

Savory Prosciutto Muffins

Ingredients

  • 2 tablespoons butter
  • 1 1/2 cups finely chopped onion
  • 1/2 cup minced prosciutto, (2 ounces)
  • 2 cups whole-wheat pastry flour
  • 1 teaspoon minced fresh rosemary
  • 1 1/2 teaspoons baking powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1/8 teaspoon freshly ground pepper
  • 1 cup nonfat buttermilk
  • 2 large eggs
  • 2 tablespoons extra-virgin olive oil

Preparation

  1. Preheat oven to 400°F. Coat 12 (1/2-cup) muffin cups with cooking spray.
  2. Melt butter in a large skillet over medium heat. Add onion and cook, stirring, until golden, about 5 minutes. Stir in prosciutto and cook, stirring, for 2 minutes. Remove from the heat.
  3. Whisk flour, rosemary, baking powder, baking soda, salt and pepper in a large bowl until combined. Whisk buttermilk, eggs and oil in a medium bowl until blended.
  4. Fold the onion mixture and buttermilk mixture into the dry ingredients with a rubber spatula until evenly moistened. Divide the batter among the prepared muffin cups.
  5. Bake the muffins until lightly browned and a toothpick inserted in the center comes out clean, 18 to 20 minutes. Serve warm.

Tips & Notes

  • Make Ahead Tip: Prepare Steps 2 & 3, keeping the onion mixture, dry and wet ingredients separate; cover and refrigerate for up 1 day. Continue with Step 4 just before baking.

Nutrition

Per muffin: 149 calories; 6 g fat ( 2 g sat , 2 g mono ); 44 mg cholesterol; 18 g carbohydrates; 5 g protein; 2 g fiber; 357 mg sodium; 41 mg potassium.