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Hearty Yet Healthy Breakfast In Bed
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Berry
Delicious Sausage & Hash Brown Casserole
Source: Excerpted from Friends & Hors d’oeuvres ~ A Winning Combination. A fund-raiser to benefit child abuse prevention in Monterey County, CA.
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This Father's Day, treat that special man in your life by surprising him with breakfast in bed – a stick-to-the-ribs, hearty breakfast that's also nutritious, health-protective and great tasting. In other words, a breakfast featuring whole-grain pancakes. The American Institute for Cancer Research (AICR) advises that adults eat between six to 11 daily servings of grains, a goal most Americans don't achieve. At least three of those servings should come from whole grains, cereals that have been processed so that the germ and the bran, and most of the fiber, are preserved – along with antioxidants and other essential nutrients. An easy way to increase our intake of whole-grain foods is to gradually substitute whole-wheat breakfast cereals for refined ones, whole-grain breads for the white kind and whole-grain flours for refined versions. If your favorite bread recipe calls for white flour, for instance, gradually transition to a healthier version by adding more whole-wheat flour each time you bake. Next time, use whole-wheat flour for one-third of the total amount. The following time, increase the proportion of whole-wheat flour to about half of the total amount. Keep in mind, though, that whole-wheat bread made with yeast takes longer to rise and may need more liquid. Recipes for quick breads, coffee cakes, muffins and cookies can also be modified in the same way to boost fiber and nutrients. For other, easy ways to boost whole grains in the day's meals, consumers can receive AICR's free brochure, The Facts about Fiber, by calling 1-800-843-8114, extension 05, between 9 a.m. and 5 p.m. ET, Monday through Friday AICR
1 cup whole-wheat flour In bowl, lightly mix together dry ingredients until well combined. In blender place buttermilk, eggs, melted butter and vanilla. Blend on low speed until smooth and well mixed. Add dry ingredients to blender in 2 to 3 batches, blending on low speed just until mixed. Pour into wide pitcher or measuring cup and stir in blueberries to blend. Spray griddle or heavy large skillet with oil spray and heat over medium heat until hot. Slowly pour batter, a little at a time, to make individual pancakes. (Stir batter occasionally to prevent berries from settling to bottom.) Turn when tops are covered with tiny bubbles and underside is golden brown, about 3 minutes per side. As each pancake is cooked, transfer to warm platter and keep warm until all are cooked. Serve with fresh blueberries, blueberry syrup, or warm honey, if desired. Makes 20 pancakes or 5 servings. Per serving: (4 pancakes): 313 calories; 9 g Total Fat (4 g Sat Fat); 49 g Carb; 507 mg Sodium; .12 g Protein; 5 g Dietary Fiber. Exchanges: 3 Bread/Starch; 1-1/2 Protein; 1/4 Fruit; 2 Fat.
GINGERBREAD
WAFFLES 1 pkg (1/4 oz) active dry yeast Combine yeast, sugar and water in a large mixing bowl; let stand 5 minutes. Add both flours, dry milk, ginger, cinnamon, light molasses, cloves, oil, egg and egg whites. Beat at medium speed with an electric mixer until blended. Cover and chill 8 hours. Coat an 8-inch square waffle iron with vegetable cooking spray; allow to preheat as directed by the manufacturer. Stir batter; spoon 1/4 cup batter per waffle onto hot waffle iron. Bake about 5 minutes or until steaming stops. Repeat procedure using remaining batter. Makes 12 (one-waffle) Servings. Per Serving: 133 Cal; 4 g Total Fat (Trace Sat Fat); 19 g Carb; 18 mg Cholesterol; 33 mg Sodium; 5 g Protein. Exchanges: 1-1/4 Starch; 1/2 Fat.
AMARETTO
FRENCH TOAST 3/4 cup skim milk Combine first 7 ingredients in a small bowl, stirring well. Pur mixture into a 13- x 9- x 2-inch baking dish which has been coated with cooking spray. Arrange bread slices inthe bottom of dish; let stand for 10 minutes. Turn and let stand 6 additional minutes. Bake in a preheated 425°F oven for 10 minutes; turn bread slices, and bake 5 additional minutes or until golden. Serve with maple syrup, if desired. Yield: 8 Servings (slices). Per Slice: 127 Cal; 2 g Total Fat; 20 g Carb; 54 mg Cholesterol; 254 mg Sodium; 5 g Protein; 49 mg Calcium. Exchanges: 1-1/2 Starch.
TURKEY
BREAKFAST SAUSAGE 1-1/2 pounds ground turkey, uncooked Combine turkey, egg white, sage, marjoram, thyme, summer savory and pepper in a bowl; stir well. Shape mixture into 12 patties and chill at least 1 hour. If not to be used immediately, the patties should be wrapped, labeled and stored in the freezer. Coat a skillet with vegetable cooking spray. Place skillet over medium-high heat until hot. Place patties in skillet; cook 5 minutes on each side or until done. Makes 12 Servings (Patties). Per (1-Patty) Serving: 69 Cal; 1 g Total Fat (Trace Sat Fat); Trace Carb; 29 mg Cholesterol; 31 mg Sodium; 13 g Protein. Exchanges: 1-1/2 Lean Meat.
CHOCOLATE
PANCAKES 1/2 cup flour Heat skillet or griddle on medium heat. Whisk dry ingredients together. Add liquid ingredients and mix until mostly smooth. Spray skillet or griddle with nonstick cooking spray. For each pancake, pour about 3 Tbsp of batter. Cook until edges are firm, flip, and cook other side. Top with fresh berries or fruit to serve. Makes 2 Servings of 4 pancakes each. Sodium Alert! This recipe is not recommended for those on salt-restricted eating plans. Per ( 4 Pancake with fruit topping)Serving: 242 Cal; 6 g Total Fat (00 g Sat Fat): 40 g Carb; 1 mg Cholesterol; 473 mg Sodium; 9 g Protein; 3 g Dietary Fiber; 12 g Sugars. Exchanges: 2-1/2 Starch; 1 Fat. (3 Carb Choices)
BREAKFAST
QUESADILLAS 2 (8-inch) flour tortillas Heat oven to 375°F. Scramble egg substitute in small skillet. Lay 1 tortilla on a nonstick baking sheet. Spoon cooked egg substitute on top and sprinkle with peppers. Top with tomato, cheese, and onion, if desired. Add second tortilla on top. Press lightly. Bake 5 minutes or until cheese is melted. Cut into fourths to serve. Makes 2 Servings, 1/2 quesadilla each. Sodium Alert! This recipe is not recommended for those on salt-restricted eating plans. Per Serving (quesadilla only): 216 Cal; 4 g Total Fat (1 g Sat Fat); 30 g Carb; 2 mg Cholesterol; 451 mg Sodium; 15 g Protein; 2 g Fiber; 3 g Sugars. Exchanges: 2 Starch; 1 Lean Meat. (2 Carb Choices).
SAUSAGE
AND HASH BROWN CASSEROLE 12 ounces bulk turkey sausage (not slices) Preheat the oven to 350°F. Coat an 8-inch x 8-inch square baking dish with nonstick spray. Coat a large nonstick skillet with nonstick spray and warm over medium-high heat. Add the sausage and cook, stirring to break it up, until crumbly and no longer pink. Stir in the pepper and cook for 2 minutes. Add all but 2 Tablespoons of the milk. In a cup, dissolve the cornstarch in the remaining 2 Tablespoons milk. Add to the sausage mixture and cook, stirring for 2 minutes, or until bubbly. Arrange the potatoes in a single layer in the prepared baking dish. Top with 1/4 cup of the chives and 1/2 cup of the cheese. Spread the sausage mixture over the potatoes and top with the remaining 1/4 cup cheese. Bake for 45 minutes, or until the potatoes are tender. Sprinkle with the remaining 1/4 cup chives and serve. Makes 6 Servings. Per Serving: 252 Cal; 13 g Total Fat (5 g Sat Fat); 16 g Carb; 59 mg Cholesterol; 533 mg Sodium; 20 g Protein; 1 g Fiber. Exchanges: 1 Bread/Starch; 3 Med-Fat Meat; 1/4 Milk; 3 Fats. (1 Carb Choice).
CINNAMON-RAISIN
BISCUITS 2 cups all-purpose flour Combine first 5 ingredients in a bowl; cut in margarine with a pastry blender until mixture resembles coarse meal. Add raisins; toss well. Add 3/4 cup milk, stirring just until dry ingredients are moistened. Sprinkle 1 Tablespoon flour evenly over work surface. Turn dough out onto floured surface; knead 4 or 5 times. Roll dough to 1/2-inch thickness; cut into rounds with a 2-1/2-inch biscuit cutter. Place on a baking sheet coated with cooking spray, with sides slightly touching. Bake at 400° for 13 to 14 minutes, or until golden. Combine powdered sugar and 1 Tablespoon milk; stir well. Drizzle over hot biscuits. Serve immediately. Yield: 1 Dozen (12) Biscuits. Per Biscuit: 157 Cal; 4 g Total Fat; 27 g Carb; 1 mg Cholesterol; 103 mg Sodium; 3 g Protein; 1 g Fiber; 58 mg Calcium. Exchanges: 1 Starch; 1/2 Fruit; 1 Fat.
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