Appetite + Imagination

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

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

Vietnamese Tuna Burger
Serves 4
INGREDIENTS
1/2 teaspoon seasoned rice vinegar
1 tablespoon plus 1 tsp sesame oil, divided
1/2 tablespoon plus 1/4 tsp brown sugar, divided
1 cup shredded red cabbage
1/2 cup shredded carrots
1/2 cup broccoli slaw
1/2 cup chopped fresh cilantro
1/4 cup chopped fresh mint
1 tablespoon plus 1 tsp fish sauce
1 tablespoon plus 1 tsp light soy sauce
1 1/4 lb tuna steak, finely chopped
1/2 cup sliced scallions
1/2 cup panko breadcrumbs
4 hamburger buns, split
PREPARATION
In a bowl, combine vinegar, 1 tsp oil and 1/4 tsp sugar. Add cabbage, carrots and broccoli slaw; toss and set aside. In a second bowl, combine cilantro, mint, fish sauce, soy sauce and remaining 1/2 tbsp sugar. Add tuna and scallions; mix until combined. Form tuna mixture into four 3/4-inch-thick patties. Place panko on a plate; coat each patty with crumbs. In a large nonstick skillet, heat remaining 1 tbsp oil over medium heat. Cook burgers, flipping once, until well browned, about 4 minutes per side. Place 1 burger on bottom of each bun; top with 1/4 of slaw and other bun half.
THE SKINNY
477 calories per serving, 15 g fat (3 g saturated), 42 g carbs, 3 g fiber, 41 g protein

Florentine Hash Skillet

INGREDIENTS

• 1 teaspoon extra-virgin olive oil
• 1/2 cup frozen hash browns or precooked shredded potatoes (see Note)
• 1/2 cup frozen chopped spinach
• 1 large egg
• Pinch of salt
• Pinch of freshly ground pepper
• 2 tablespoons shredded sharp Cheddar cheese

PREPARATION

1. Heat oil in a small nonstick skillet over medium heat. Layer hash browns and spinach into the pan. Crack egg on top and sprinkle with salt, pepper and cheese. Cover, reduce heat to medium-low and cook until the hash browns are starting to brown on the bottom, the egg is set and the cheese is melted, 4 to 7 minutes.

TIPS & NOTES

• Ingredient note: Shredded cooked potatoes can be found in the refrigerated produce section or dairy section of most supermarkets.

NUTRITION

Per serving: 226 calories; 15 g fat ( 5 g sat , 7 g mono ); 226 mg cholesterol; 12 g carbohydrates; 9 g added sugars; 13 g protein; 3 g fiber; 374 mg sodium; 352 mg potassium.

(Source: eatingwell.com)

Cheesy Polenta & Egg Casserole

INGREDIENTS

• 1 tablespoon plus 2 teaspoons extra-virgin olive oil, divided
• 1/3 cup finely chopped onion
• 4 cups water, plus more as needed
• 1 cup yellow cornmeal, (see Shopping Tip)
• 1/2 teaspoon salt
• 6 ounces Italian turkey sausage, casing removed
• 1/2 cup shredded fontina, or mozzarella
• 1/2 cup grated Parmigiano-Reggiano, divided
• 6 large eggs

PREPARATION

1. Heat 1 tablespoon oil in a large saucepan or Dutch oven over medium heat. Add onion and cook, stirring, until softened, but not browned, 2 to 3 minutes. Add 4 cups water and bring to a boil. Gradually whisk cornmeal into the boiling water. Add salt and cook over medium heat, whisking constantly until the polenta bubbles, 1 to 2 minutes. Reduce heat to low and cook, whisking frequently, until very thick, 10 to 15 minutes. (Alternatively, once the polenta comes to a boil, transfer it to the top of a double boiler, cover, and place over barely simmering water for 25 minutes. This is convenient, because you don’t need to stir it as it cooks.)
2. Meanwhile, heat the remaining 2 teaspoons oil in a large skillet over medium heat and add sausage. Cook, stirring and breaking the sausage into small pieces with a spoon, until lightly browned and no longer pink, about 4 minutes. Drain if necessary and transfer to a cutting board; let cool. Finely chop when cool enough to handle.
3. Position rack in upper third of oven; preheat to 350°F. Coat a 9-by-13-inch baking pan with cooking spray.
4. When the polenta is done, stir in fontina (or mozzarella) and 1/4 cup Parmigiano-Reggiano. If the polenta seems too stiff, add small amounts of water to thin it to a thick but not stiff consistency. Spread the polenta in the prepared pan.
5. Make six 2-inch-wide indentations in the polenta with the back of a tablespoon. Break eggs, one at a time, into a custard cup and slip one into each indentation. Scatter the sausage on the polenta and sprinkle the remaining 1/4 cup Parmigiano-Reggiano evenly on top of the eggs.
6. Bake the casserole for 15 minutes. Then broil until the egg whites are set, 2 to 4 minutes. Let stand for 5 minutes before serving.

NUTRITION

Per serving: 295 calories; 17 g fat ( 6 g sat , 6 g mono ); 241 mg cholesterol; 17 g carbohydrates; 19 gprotein; 2 g fiber; 683 mg sodium; 148 mg potassium.

(Source: eatingwell.com)

Pancetta & Greens Frittata

INGREDIENTS

• 2 tablespoons extra-virgin olive oil
• 3 ounces pancetta or 3 strips bacon, cut into 1/2-inch pieces
• 2 cups sliced leeks, white and light green part only (see Tip)
• 2 1/2 cups sturdy greens, such as kale, radicchio or mustard greens, any tough stems removed, thinly sliced
• 1 16-ounce container liquid egg substitute, such as Egg Beaters, or 8 large eggs, beaten
• 1 cup shredded Asiago or Parmesan cheese
• 1/2 teaspoon freshly ground pepper

• PREPARATION

  1. Position rack in upper third of oven; preheat broiler.
  2. Heat oil in a large broiler-safe nonstick skillet or cast-iron skillet over medium-high heat. Add pancetta (or bacon) and cook, stirring frequently, until crisp, 2 to 3 minutes. Reduce heat to medium. Add leeks and continue cooking, stirring frequently, until the leeks have softened, 4 to 5 minutes more. Add greens and cook, stirring, until they are just beginning to wilt, about 1 minute.
  3. Meanwhile, whisk eggs, cheese and pepper in a bowl. When the greens are just starting to wilt, pour the egg mixture over the ingredients in the pan. Using a spatula, carefully scrape the eggs from the edges to the middle of the pan as they cook, allowing uncooked egg to flow under, about 3 minutes. When the eggs are nearly set, place the skillet under the broiler until the top is cooked and the eggs are slightly browned, about 2 minutes. Let stand 5 minutes.
  4. To release the frittata from the pan, run a rubber spatula around the edge, then underneath, until you can slide or lift it out onto a cutting board or serving plate. Cut into wedges and serve.

  NUTRITION

  Per serving: 238 calories; 15 g fat ( 6 g sat , 4 g mono ); 27 mg cholesterol; 9 g carbohydrates; 0 g added sugars; 15 g protein; 1 g fiber; 595 mg sodium; 294 mg potassium.

(Source: eatingwell.com)

Roasted Corn & Shiitake Mushrooms

INGREDIENTS

• 4 cups sliced shiitake mushroom caps
• 2 tablespoons canola oil, divided
• 3 cups fresh corn kernels (about 3 large ears; see Tip) or frozen
• 3 tablespoons Shao Hsing (or Shaoxing) or dry sherry (see Note)
• 2 tablespoons reduced-sodium soy sauce
• 3 scallions, minced

PREPARATION

1. Preheat oven to 450°F.
2. Toss mushrooms with 1 tablespoon oil in a medium bowl. Spread in an even layer on a baking sheet. Roast for 10 minutes.
3. Stir corn and the remaining 1 tablespoon oil into the mushrooms; spread the mixture in an even layer. Return the baking sheet to the oven and roast for 10 minutes more.
4. Meanwhile, combine Shao Hsing (or sherry), soy sauce and scallions in a small bowl. Add the mixture to the vegetables and stir to combine. Return to the oven and continue roasting until the liquid has evaporated and the vegetables are beginning to brown, about 10 minutes more.

NUTRITION

Per serving: 187 calories; 9 g fat ( 1 g sat , 5 g mono ); 0 mg cholesterol; 25 g carbohydrates; 0 g added sugars; 5 g protein; 4 g fiber; 290 mg sodium; 495 mg potassium

(Source: eatingwell.com)

Baby Beet Greens with Spicy Mediterreanean Vinaigrette

INGREDIENTS

VINAIGRETTE

• 1/2 teaspoon black mustard seeds
• 1/4 teaspoon ground coriander
• 1/8 teaspoon ground cumin
• 1/2 cup carrot juice
• 2 tablespoons golden raisins
• 2 tablespoons red-wine vinegar
• 4 sprigs fresh cilantro
• 1 tablespoon nonfat plain yogurt
• 1 teaspoon honey
• 1 1/2 teaspoons crushed red pepper
• 1/4 teaspoon salt
• Freshly ground pepper, to taste
• 1/4 cup extra-virgin olive oil

CROUTONS

• 1 1/2 cups cubed whole-wheat or multigrain bread
• 1 tablespoon extra-virgin olive oil

SALAD

• 1/2 small clove garlic
• • Pinch of salt
  • 4 cups baby beet greens, baby chard or baby spinach
  • 1/4 cup dried cranberries
  • 1/4 cup shredded smoked cheese, such as Cheddar

  • PREPARATION

    1. To prepare vinaigrette: Heat mustard seeds, coriander and cumin in a small dry skillet over medium heat until fragrant, 2 to 3 minutes. Add carrot juice and simmer over medium heat until reduced by half, about 3 minutes.
    2. Place raisins in a blender and add the hot juice. Let stand for 5 minutes to plump the raisins. Then add vinegar, cilantro, yogurt, honey, crushed red pepper, 1/4 teaspoon salt and pepper and blend until combined. Pour in 1/4 cup oil and blend until smooth, about 1 minute.
    3. To prepare croutons: Preheat oven to 375°F.
    4. Toss bread and 1 tablespoon oil in a medium bowl until well combined. Spread in a single layer on a large baking sheet. Bake, stirring once, until golden and crisp, 12 to 15 minutes.
    5. To prepare salad: Season a wooden salad bowl by rubbing with garlic and pinch of salt. Chop the garlic and add to the bowl along with greens. Pour 1/4 cup of the vinaigrette over the greens. (Cover and refrigerate the remaining 1/2 cup vinaigrette for up to 3 days.) Sprinkle the salad with cranberries, cheese and the croutons; toss and serve.

    TIPS & NOTES

    • Make Ahead Tip: Cover and refrigerate the vinaigrette (Steps 1 & 2) for up to 3 days.

    NUTRITION

    Per serving: 183 calories; 11 g fat ( 2 g sat , 7 g mono ); 5 mg cholesterol; 19 g carbohydrates; 4 g protein;2 g fiber; 242 mg sodium; 173 mg potassium.

(Source: eatingwell.com)

Roasted Rhubarb Salad

INGREDIENTS

• 2 cups 1/2-inch pieces fresh rhubarb
• 2 tablespoons sugar
• 2 tablespoons balsamic vinegar
• 1 tablespoon canola oil
• 1 tablespoon minced shallot
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 8 cups mixed baby greens
• 1/2 cup crumbled goat cheese or feta
• 1/4 cup chopped walnuts, toasted (see Tip)
• 1/4 cup golden raisins

PREPARATION

1. Preheat oven to 450°F.
2. Toss rhubarb with sugar in a medium bowl until well coated; let stand, stirring once or twice, for about 10 minutes. Spread in an even layer on a rimmed baking sheet. Roast until just beginning to soften, about 5 minutes. Let cool for about 10 minutes.
3. Meanwhile, whisk vinegar, oil, shallot, salt and pepper in a large bowl. Add greens; toss to coat with the dressing. Divide the greens among 4 plates. Top with the rhubarb, goat cheese (or feta), walnuts and raisins.

TIPS & NOTES

• Tip: To toast chopped nuts, place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

NUTRITION

Per serving: 197 calories; 12 g fat ( 3 g sat , 4 g mono ); 7 mg cholesterol; 21 g carbohydrates; 6 g added sugars; 5 g protein; 3 g fiber; 211 mg sodium; 387 mg potassium.

Barbecue Portobello Quesadillas

INGREDIENTS

• 1/2 cup prepared barbecue sauce
• 1 tablespoon tomato paste
• 1 tablespoon cider vinegar
• 1 chipotle chile in adobo sauce, (see Note), minced, or 1/4 teaspoon ground chipotle pepper
• 1 tablespoon plus 2 teaspoons canola oil, divided
• 1 pound portobello mushroom caps, (about 5 medium), gills removed, diced
• 1 medium onion, finely diced
• 4 8- to 10-inch whole-wheat tortillas
• 3/4 cup shredded Monterey Jack cheese

• PREPARATION

  1. Combine barbecue sauce, tomato paste, vinegar and chipotle in a medium bowl.
  2. Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add mushrooms and cook, stirring occasionally, for 5 minutes. Add onion and cook, stirring, until the onion and mushrooms are beginning to brown, 5 to 7 minutes. Transfer the vegetables to the bowl with the barbecue sauce; stir to combine. Wipe out the pan.
  3. Place tortillas on a work surface. Spread 3 tablespoons cheese on half of each tortilla and top with one-fourth (about 1/2 cup) of the filling. Fold tortillas in half, pressing gently to flatten.
  4. Heat 1 teaspoon oil in the pan over medium heat. Add 2 quesadillas and cook, turning once, until golden on both sides, 3 to 4 minutes total. Transfer to a cutting board and tent with foil to keep warm. Repeat with the remaining 1 teaspoon oil and quesadillas. Cut each quesadilla into wedges and serve.

  5. NUTRITION

     Per serving: 311 calories; 13 g fat ( 5 g sat , 6 g mono ); 19 mg cholesterol; 43 g carbohydrates; 11 gprotein; 5 g fiber; 710 mg sodium; 771 mg potassium.

(Source: eatingwell.com)