Breakfast for the Original Copy Officer Captains and OCS of 270,036 for 4/30/212

Breakfast that is heart healthy and diabetic friendly some new items for you to love to eat and have a great morning ahead before the weekend. Share the meal with fellowship and faith knowing that the Lord has everything finished. You are children of the most high God and he will take care of you.

Crab-Spinach Egg Casserole

I've developed a strong interest in cooking over the years. As a matter of fact, I came up with this casserole as a special breakfast for our daughter when she was home for a visit. —Steve Heaton, Deltona, Florida

Ingredients

• 8 large eggs

• 2 cups half-and-half cream

• 2 cans (6 ounces each) crabmeat, drained

• 1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry

• 1 cup dry bread crumbs

• 1 cup shredded Swiss cheese

• 1/2 teaspoon salt

• 1/4 teaspoon onion flakes

• 1/4 teaspoon ground nutmeg

• 2 celery ribs, chopped

• 1/2 cup chopped onion

• 1/2 cup chopped sweet red pepper

• 3 medium fresh mushrooms, chopped

• 2 tablespoons butter

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Directions

• In a large bowl, beat eggs and cream. Stir in the crab, spinach, bread crumbs, cheese, salt, pepper and nutmeg; set aside. In a skillet, saute the celery, onion, red pepper and mushrooms in butter until tender. Add to the spinach mixture.

• Transfer to a greased shallow 2-1/2-qt. baking dish. Bake, uncovered, at 375° for 30-35 minutes or until a thermometer reads 160°. Let stand for 10 minutes before serving.

Nutrition Facts 1 piece: 163 calories, 9g fat (5g saturated fat), 141mg cholesterol, 265mg sodium, 8g carbohydrate (2g sugars, 1g fiber), 10g protein.

TASTE OF HOME

Yogurt & Honey Fruit Cups

This tasty combo of fresh fruit and creamy orange-kissed yogurt is guaranteed to disappear fast from your breakfast table. —Taste of Home Test Kitchen, Milwaukee, Wisconsin

Ingredients

• 4-1/2 cups cut-up fresh fruit (pears, apples, bananas, grapes, etc.)

• 3/4 cup mandarin orange, vanilla or lemon yogurt

• 1 tablespoon honey

• 1/2 teaspoon grated orange zest

• 1/4 teaspoon almond extract

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Directions

• Divide fruit among 6 individual serving bowls. Combine the yogurt, honey, orange zest and extract; spoon over the fruit.

Nutrition Facts 3/4 cup: 97 calories, 0 fat (0 saturated fat), 2mg cholesterol, 22mg sodium, 23g carbohydrate (9g sugars, 2g fiber), 2g protein. Diabetic exchanges: 1 fruit, 1/2 starch.

Maple Sausage Patties

Maple syrup, sage, thyme and a little liquid smoke lend comforting flavor to these hearty pork patties. I developed the recipe with help from neighbors who were willing taste testers. —Margaret Eid, Huron, South Dakota.

Ingredients

• 1 tablespoon maple syrup

• 1/2 teaspoon salt

• 1/2 teaspoon onion powder

• 1/2 teaspoon rubbed sage

• 1/2 teaspoon dried thyme

• 1/2 teaspoon poultry seasoning

• 1/2 teaspoon ground nutmeg

• 1/4 teaspoon cayenne pepper

• 1 to 2 teaspoons liquid smoke, optional

• 1 pound ground pork

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Directions

• In a large bowl, mix maple syrup, salt, spices and, if desired, liquid smoke. Add pork; mix lightly but thoroughly. Shape into eight 2-1/2-in. patties. Refrigerate, covered, at least 1 hour.

• In a large nonstick skillet coated with cooking spray, cook patties over medium heat until a thermometer reads 160°, 4-6 minutes per side.

Health Tip: Try these with lean ground turkey. The patties will be slightly more delicate to work with, but they'll have the same savory goodness.

Nutrition Facts 1 patty: 128 calories, 8g fat (3g saturated fat), 38mg cholesterol, 177mg sodium, 2g carbohydrate (2g sugars, 0 fiber), 10g protein.

Open-Faced Prosciutto and Egg Sandwich

We love breakfast at any time of the day in my house. I came up with this healthy egg sandwich as something new for brinner (aka breakfast for dinner), but they’re fabulous no matter when you serve them. —Casey Galloway, Columbia, Missouri

Ingredients

• 4 large eggs

• 4 tablespoons mayonnaise

• 2 garlic cloves, minced

• 4 thick slices sourdough bread, toasted

• 1 cup fresh arugula

• 1 medium tomato, sliced

• 1/3 pound thinly sliced prosciutto

• 1/8 teaspoon salt

• 1/8 teaspoon pepper

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Directions

• Heat a large nonstick skillet over medium-high heat. Break eggs, 1 at a time, into pan; reduce heat to low. Cook until whites are set and yolks begin to thicken, turning once if desired.

• Meanwhile, combine mayonnaise and garlic; spread over toast slices. Top with arugula, tomato, prosciutto and fried eggs; sprinkle with salt and pepper.

Nutrition Facts 1 open-faced sandwich: 531 calories, 22g fat (5g saturated fat), 221mg cholesterol, 1563mg sodium, 56g carbohydrate (6g sugars, 3g fiber), 28g protein.

Garden Frittata

I created this frittata recipe one day to use up some fresh yellow squash, zucchini and tomato. It's so easy to make because you don't have to fuss with a crust. Give it different twist by trying it with whatever veggies you have on hand. —Catherine Michel, St. Peters, Missouri

Ingredients

• 1 small yellow summer squash, thinly sliced

• 1 small zucchini, thinly sliced

• 1 small onion, chopped

• 1 cup shredded part-skim mozzarella cheese

• 1 medium tomato, sliced

• 1/4 cup crumbled feta cheese

• 4 large eggs

• 1 cup fat-free milk

• 2 tablespoons minced fresh basil

• 1 garlic clove, minced

• 1/2 teaspoon salt

• 1/4 teaspoon pepper

• 1/4 cup shredded Parmesan cheese

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Directions

• In a microwave-safe bowl, combine the squash, zucchini and onion. Cover and microwave on high for 7-9 minutes or until the vegetables are tender; drain well.

• Transfer to a 9-in. pie plate coated with cooking spray. Top with the mozzarella, tomato and feta cheese.

• In a large bowl, whisk the eggs, milk, basil, garlic, salt and pepper; pour over the cheese and tomato layer. Sprinkle with Parmesan cheese.

• Bake, uncovered, at 375° for 45-50 minutes or until a knife inserted in the center comes out clean. Let stand for 10 minutes before serving.

Nutrition Facts 1 piece: 161 calories, 9g fat (4g saturated fat), 142mg cholesterol, 494mg sodium, 7g carbohydrate (5g sugars, 1g fiber), 13g protein. Diabetic Exchanges: 2 medium-fat meat, 1 vegetable.

French Toast Sticks

Learn how to make french toast sticks with this quick and easy recipe. I like to have them handy in the freezer for a hearty breakfast in an instant. They're great for buffets because they can be eaten on the go. —Taste of Home Test Kitchen, Milwaukee, Wisconsin

Ingredients

• 6 slices day-old Texas toast

• 4 large eggs

• 1 cup 2% milk

• 2 tablespoons sugar

• 1 teaspoon vanilla extract

• 1/4 to 1/2 teaspoon ground cinnamon

• 1 cup crushed cornflakes, optional

• Confectioners' sugar, optional

• Maple syrup

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Directions

• Cut each piece of bread into thirds; place in an ungreased 13x9-in. dish. In a large bowl, whisk the eggs, milk, sugar, vanilla and cinnamon. Pour over bread; soak for 2 minutes, turning once. If desired, coat bread with cornflake crumbs on all sides.

• Place in a greased 15x10x1-in. baking pan. Freeze until firm, about 45 minutes. Transfer to an airtight freezer container and store in the freezer.

• To use frozen French toast sticks: Place desired number on a greased baking sheet. Bake at 425° for 8 minutes. Turn; bake 10-12 minutes longer or until golden brown. Sprinkle with confectioners' sugar if desired. Serve with syrup.

Nutrition Facts 3 each: 183 calories, 6g fat (2g saturated fat), 145mg cholesterol, 251mg sodium, 24g carbohydrate (8g sugars, 1g fiber), 8g protein.

Grape Juice Sparkler

For a nice alternative to wine, give this fruity beverage from our home economists a try. The kid-friendly drink will appeal to people of all ages.

Ingredients

• 1 can (11-1/2 ounces) frozen cranberry-raspberry juice concentrate, thawed

• 1 bottle (1 liter) club soda, chilled

• 1 bottle (750 ml) sparkling white grape juice, chilled

• 20 to 30 fresh raspberries

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Directions

• Just before serving, combine juice concentrate with club soda in a large pitcher. Stir in sparkling grape juice. Place two to three raspberries in the bottom of each glass; add juice.

Editor's Note: Use 2 cans of cranberry-raspberry juice concentrate and 2 teaspoons lemon juice for a sweeter, fruitier beverage.

Nutrition Facts 3/4 cup: 111 calories, 0 fat (0 saturated fat), 0 cholesterol, 28mg sodium, 30g carbohydrate (15g sugars, 0 fiber), 0 protein. Diabetic Exchanges: 2 fruit.