Daily Dish for Breakfast; Wednesday August, 2nd 2020

Mixed Fruit with Lemon-Basil Dressing

Ingredients

• 2 tablespoons lemon juice

• 1/2 teaspoon sugar

• 1/4 teaspoon salt

• 1/4 teaspoon ground mustard

• 1/8 teaspoon onion powder

• Dash pepper

• 6 tablespoons olive oil

• 4-1/2 teaspoons minced fresh basil

• 1 cup cubed fresh pineapple

• 1 cup sliced fresh strawberries

• 1 cup sliced peeled kiwifruit

• 1 cup seedless watermelon balls

• 1 cup fresh blueberries

• 1 cup fresh raspberries

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Directions

• Place the lemon juice, sugar, salt, mustard, onion powder and pepper in a blender; cover and pulse until blended. While processing, gradually add oil in a steady stream. Stir in basil.

• In a large bowl, combine the fruit. Drizzle with dressing and toss to coat. Refrigerate until serving.

Nutrition Facts 3/4 cup: 145 calories, 11g fat (1g saturated fat), 0 cholesterol, 76mg sodium, 14g carbohydrate (9g sugars, 3g fiber), 1g protein. Diabetic exchanges: 2 fat, 1 fruit.

Berry Blintzes

Ingredients

• 4 large egg whites

• 1 cup fat-free milk

• 1/2 cup all-purpose flour

• 1 tablespoon sugar

• 1/8 teaspoon salt

• 1 cup part-skim ricotta cheese

• 4 ounces reduced-fat cream cheese

• 3/4 cup reduced-fat sour cream, divided

• 2 tablespoons sugar

• 1 tablespoon plus 2 teaspoons toasted wheat germ, divided

• 1 teaspoon vanilla extract

• 1 tablespoon butter, melted

• 1 cup unsweetened blueberries

• 1/2 cup unsweetened raspberries

• 1/2 cup unsweetened sliced strawberries

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Directions

• In a large bowl, combine the egg whites and milk. Combine the flour, sugar and salt; add to milk mixture and mix well. Cover and refrigerate for 1 hour.

• Heat a lightly greased 8-in. nonstick skillet over medium heat; pour 1/4 cup batter into the center of skillet. Lift and tilt pan to coat bottom evenly. Cook until top appears dry; turn and cook 15-20 seconds longer. Remove to a wire rack. Repeat with remaining batter, greasing skillet as needed. When cool, stack crepes with waxed paper or paper towels in between.

• For filling, in a small bowl, beat ricotta and cream until smooth. Beat in 1/2 cup sour cream, sugar, 1 tablespoon wheat germ and vanilla until blended. Spoon about 1/4 cup onto each blintze; fold ends and sides over filling.

• Arrange blintzes folded side down in a 13-in. x 9-in. baking dish; brush with melted butter. Cover and bake at 350° for 10-15 minutes or until heated through. Top each blintze with berries and dollop of remaining sour cream. Sprinkle with remaining wheat germ.

Nutrition Facts 1 each: 210 calories, 9g fat (6g saturated fat), 30mg cholesterol, 194mg sodium, 22g carbohydrate (0 sugars, 2g fiber), 11g protein. Diabetic Exchanges: 1 lean meat, 1 fruit, 1/2 starch.

Greek Veggie Omelet

Ingredients

• 4 large eggs

• 2 tablespoons fat-free milk

• 1/8 teaspoon salt

• 3 teaspoons olive oil, divided

• 2 cups sliced baby portobello mushrooms

• 1/4 cup finely chopped onion

• 1 cup fresh baby spinach

• 3 tablespoons crumbled feta cheese

• 2 tablespoons sliced ripe olives

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Directions

• Whisk together eggs, milk and salt. In a large nonstick skillet, heat 2 teaspoons oil over medium-high heat; saute mushrooms and onion until golden brown, 5-6 minutes. Stir in spinach until wilted; remove from pan.

• In same pan, heat remaining oil over medium-low heat. Pour in egg mixture. As eggs set, push cooked portions toward the center, letting uncooked eggs flow underneath. When eggs are thickened and no liquid egg remains, spoon vegetables on 1 side; sprinkle with cheese and olives. Fold to close; cut in half to serve. Sprinkle with pepper.

Nutrition Facts 1/2 omelet: 271 calories, 19g fat (5g saturated fat), 378mg cholesterol, 475mg sodium, 7g carbohydrate (3g sugars, 2g fiber), 18g protein. Diabetic Exchanges: 2 medium-fat meat, 2 fat, 1 vegetable.

Hearty Confetti Breakfast

Ingredients

• 1 large sweet potato, peeled and cut into 1/2-inch cubes

• 1 large Yukon Gold potato, cut into 1/2-inch cubes

• 1 medium red potato, cut into 1/2-inch cubes

• 1 small onion, finely chopped

• 3/4 teaspoon minced fresh rosemary or 1/4 teaspoon dried rosemary, crushed

• 3/4 teaspoon minced fresh thyme or 1/4 teaspoon dried thyme

• 1/4 teaspoon salt

• 2 teaspoons butter

• 2 teaspoons olive oil

• 4 eggs

• 1/4 cup shredded Asiago cheese

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Directions

• In a 10-in. ovenproof skillet, saute the potatoes, onion and seasonings in butter and oil until vegetables are golden brown and tender. With the back of a spoon, make four wells in the potato mixture; add an egg to each well. Remove from the heat; sprinkle with cheese.

• Broil 3-4 in. from the heat for 3-4 minutes or until eggs are completely set.

Nutrition Facts 1 each: 297 calories, 11g fat (4g saturated fat), 223mg cholesterol, 262mg sodium, 37g carbohydrate (7g sugars, 4g fiber), 12g protein. Diabetic Exchanges: 2 starch, 1-1/2 fat, 1 medium-fat meat.

Potato Basil Scramble

Ingredients

• 2 cups cubed potatoes

• 1/2 cup chopped onion

• 1/2 chopped green pepper

• 1 tablespoon olive oil

• 2 cups egg substitute

• 2 tablespoons minced fresh basil

• 1/2 teaspoon salt

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Directions

• Place potatoes in a microwave-safe bowl; add 1 in. of water. Cover and microwave on high for 7 minutes; drain.

• In a large nonstick skillet coated with cooking spray, saute the onion, green pepper and potatoes in oil until tender. Add the egg substitute, basil, salt and pepper. Cook and stir over medium heat until eggs are completely set.

Editor's Note This recipe was tested in a 1,100-watt microwave.

Nutrition Facts 1 cup: 163 calories, 4g fat (1g saturated fat), 0 cholesterol, 549mg sodium, 19g carbohydrate (0 sugars, 2g fiber), 14g protein. Diabetic Exchanges: 2 lean meat, 1 starch.

Turkey Breakfast Sausage

Ingredients

• 1 pound lean ground turkey

• 3/4 teaspoon salt

• 1/2 teaspoon Oregano / Basil

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Directions

• Crumble turkey into a large bowl. Add the salt, sage, pepper and ginger. Shape into eight 2-in. patties.

• In a greased cast-iron or other heavy skillet, cook patties over medium heat until a thermometer reads 165° and juices run clear, 4-6 minutes on each side.

Nutrition Facts 1 patty: 85 calories, 5g fat (1g saturated fat), 45mg cholesterol, 275mg sodium, 0 carbohydrate (0 sugars, 0 fiber), 10g protein. Diabetic Exchanges: 1 lean meat, 1/2 fat.

Cinnamon Blueberry French Toast

Ingredients

• 3 large eggs

• 2 cups 2% milk

• 1/4 cup sugar

• 1 teaspoon ground cinnamon

• 1 teaspoon vanilla extract

• 1/4 teaspoon salt

• 9 cups cubed French bread (about 9 ounces)

• 1 cup fresh or frozen blueberries, thawed

• Maple syrup

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Directions

• Whisk together the first 6 ingredients. Place half of the bread in a greased 5-qt. slow cooker; top with 1/2 cup blueberries and half of the milk mixture. Repeat layers. Refrigerate, covered, 4 hours or overnight.

• Cook, covered, on low until a knife inserted in the center comes out clean, 3-4 hours. Serve warm with syrup.

Health tip: Swap whole wheat for white French bread to increase fiber. Or you can cube 100% whole wheat buns.

Nutrition Facts 1 cup: 265 calories, 6g fat (2g saturated fat), 100mg cholesterol, 430mg sodium, 42g carbohydrate (18g sugars, 2g fiber), 11g protein.

Breakfast Egg Casserole

Ingredients

• 1 tablespoon olive oil

• 1 small red onion, chopped

• 1 medium sweet red pepper, chopped

• 1 medium green pepper, chopped

• 1 cup sliced fresh mushrooms

• 12 large eggs, lightly beaten

• 1 can (12 ounces) evaporated milk

• 1/2 cup all-purpose flour

• 1 teaspoon baking powder

• 1-1/2 teaspoons salt-free seasoning blend

• 3/4 teaspoon salt

• 4 cups shredded cheddar or Monterey Jack cheese

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Directions

• Preheat oven to 350°. In a large skillet, heat oil over medium heat. Add onion and red and green peppers; cook and stir 4-5 minutes or until crisp-tender. Add mushrooms; cook 2-3 minutes or until tender. Remove from heat.

• In a large bowl, whisk eggs, milk, flour, baking powder and seasonings until blended. Stir in cheese and vegetable mixture. Transfer to a greased 13x9-in. baking dish. Bake, uncovered, 30-35 minutes or until set.

Chicken Brunch Bake

Ingredients

• 9 slices day-old bread, cubed

• 3 cups chicken broth

• 4 cups cubed cooked chicken

• 1/2 cup uncooked instant rice

• 1/2 cup diced pimientos

• 2 tablespoons minced fresh parsley

• 1/2 teaspoon salt, optional

• 4 large eggs, beaten

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Directions

• In a large bowl, toss bread cubes and broth. Add chicken, rice, pimientos, parsley and, if desired, salt; mix well. Transfer to a greased 13x9-in. baking dish. Pour eggs over all.

• Bake, uncovered, at 325° for 1 hour or until a knife inserted in the center comes out clean.

Nutrition Facts 1 serving: 233 calories, 6g fat (2g saturated fat), 62mg cholesterol, 458mg sodium, 18g carbohydrate (2g sugars, 3g fiber), 27g protein. Diabetic Exchanges: 3 lean meat, 1 starch.

Pumpkin Pie Smoothie

Ingredients

• 1 carton (5.3 ounces) fat-free plain Greek yogurt

• 1/2 cup 2% milk

• 2 tablespoons maple syrup

• 1/4 teaspoon ground cinnamon or pumpkin pie spice

• 2 teaspoons almond butter or peanut butter

• 2/3 cup canned pumpkin

• 1 cup ice cubes

• 1 tablespoon granola

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Directions

• Place the first 7 ingredients in a blender; process until blended. Pour into glasses; top with granola.

Nutrition Facts 1-1/4 cups: 197 calories, 5g fat (1g saturated fat), 5mg cholesterol, 79mg sodium, 30g carbohydrate (21g sugars, 4g fiber), 12g protein. Diabetic Exchanges: 2 starch, 1 fat.