Daily Dish for the Original Copy Officer Captain Family for breakfast tomorrow.
- Katherine Victoria Vananderland
- Mar 17, 2021
- 10 min read
Serving up the best breakfast this side of the Mississippi right to your kitchen to fill you with love and peace. This soul food is delicious and some new favorites I am sure to be a win at the table for you and yours. Wishing you a Happy Thursday in memory of the day I was born "Thursday" 21st of August 1980. 40 Years. Wow I'll be 60 before you know it. Lets win today, and lets Go Green Now....Tell people with the website link on a business card and leave three blanks for referrals to tell people on the back of the card try to design it with www.vistaprint.com
Ingredients
2 tablespoons butter
2 medium sweet potatoes, peeled and shredded (about 4 cups)
1 garlic clove, minced
1/2 teaspoon salt, divided
1/8 teaspoon dried thyme
2 cups fresh baby spinach
4 large eggs
1/8 teaspoon coarsely ground pepper
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Directions
In a large cast-iron or other heavy skillet, heat the butter over low heat. Add sweet potatoes, garlic, 1/4 teaspoon salt and thyme; cook, covered, until potatoes are almost tender, 4-5 minutes, stirring occasionally. Stir in spinach just until wilted, 2-3 minutes.
With the back of a spoon, make 4 wells in potato mixture. Break an egg into each well. Sprinkle eggs with pepper and remaining salt. Cook, covered, on medium-low until egg whites are completely set and yolks begin to thicken but are not hard, 5-7 minutes.
Test Kitchen tipsIf you like your eggs sunny-side up, leave the pan uncovered while they cook. Break the eggs into a small dish before adding to the pan. It’s easier to remove stray shell pieces if they get into the egg. Health tip: With the sweet potatoes and spinach, this dish meets the daily requirement for vitamin A.
Nutrition Facts 1 serving: 224 calories, 11g fat (5g saturated fat), 201mg cholesterol, 433mg sodium, 24g carbohydrate (10g sugars, 3g fiber), 8g protein. Diabetic Exchanges: 1-1/2 starch, 1-1/2 fat, 1 medium-fat meat.
Ingredients
3/4 cup water, divided
1/4 cup tri-colored quinoa, rinsed
2 tablespoons dried goji berries or dried cranberries
1 small banana
1/4 cup unsweetened almond milk
1 tablespoon maple syrup
1/8 teaspoon ground cinnamon
1/8 teaspoon vanilla extract
1/4 cup fresh or frozen unsweetened blueberries
1 tablespoon chopped walnuts
1 tablespoon slivered almonds
1 tablespoon fresh pumpkin seeds
Additional unsweetened almond milk and maple syrup, optional
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Directions
In a small saucepan, bring 1/2 cup water to a boil. Add quinoa. Reduce heat; simmer, covered, until liquid is absorbed, 12-15 minutes. Meanwhile, soak berries in remaining water for 10 minutes; drain. Halve banana crosswise. Slice 1 banana half; mash the other.
Remove quinoa from heat; fluff with a fork. Mix in mashed banana, almond milk, maple syrup, cinnamon and vanilla. Transfer to an individual bowl; add blueberries, walnuts, almonds, pumpkin seeds, banana slices and goji berries. If desired, serve with additional almond milk and maple syrup.
Test Kitchen tipsQuinoa contains a natural substance called saponin, which has a bitter taste. Most (but not all) packaged quinoa has been rinsed to remove this coating. If quinoa has not been pre-rinsed, simply rinse it under cold water in a fine-mesh strainer until the water runs clear. Goji berries, also called wolfberries, have been used in traditional Chinese medicine for thousands of years. They are an excellent source of antioxidants, beta carotene, iron and vitamin C. Quite versatile, quinoa can be cooked as a breakfast porridge, used in a stir-fry or added to soups and stews. Quinoa (pronounced keen-wa) is a seed that is cooked and eaten like a grain. It contains all of the essential amino acids, making it a complete protein. Quinoa is also a good source of fiber, B-vitamins, calcium, potassium, magnesium, tryptophan and selenium.
Nutrition Facts 1 serving: 475 calories, 13g fat (1g saturated fat), 0 cholesterol, 85mg sodium, 83g carbohydrate (35g sugars, 10g fiber), 13g protein.
Ingredients
6 cups water
1-1/2 cups steel-cut oats
1-1/2 cups unsweetened applesauce
1/4 cup maple syrup
1-1/2 teaspoons ground cinnamon
1/2 teaspoon ground nutmeg
1/8 teaspoon salt
1 large apple, chopped
Optional: Sliced apples, toasted pecans and additional maple syrup
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Directions
In a 4-qt. slow cooker, combine the first 7 ingredients. Cover and cook on low for 6-8 hours or until liquid is absorbed. Stir in chopped apple. If desired, top servings with apple slices, pecans and syrup.
Test Kitchen tipsKeep an eye on this as it nears the end of cooking to prevent overcooking at the edges, especially if your slow cooker runs hot. It's important in this recipe to use steel-cut oats, which need to cook longer than rolled oats. You might find them labeled as Irish oats. Health tipBoost protein with a dollop of vanilla Greek yogurt (it will help you stay full longer).
Nutrition Facts 1-1/4 cups: 171 calories, 2g fat (0 saturated fat), 0 cholesterol, 39mg sodium, 36g carbohydrate (13g sugars, 4g fiber), 4g protein.
Ingredients
6 whole wheat hamburger buns
1 package (8 ounces) reduced-fat cream cheese, cut into 3/4-inch cubes
3 medium bananas, sliced
6 large eggs
4 cups fat-free milk
1/4 cup sugar
1/4 cup maple syrup
1/2 teaspoon ground cinnamon
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Directions
Preheat oven to 350°. Cut buns into 1-in. cubes; place half in a 13x9-in. baking dish coated with cooking spray. Layer with cream cheese, bananas and remaining cubed buns.
In a large bowl, whisk eggs, milk, sugar, syrup and cinnamon; pour over top. Refrigerate, covered, 8 hours or overnight.
Remove from refrigerator; let stand 30 minutes. Bake, covered, 30 minutes. Uncover; bake until a knife inserted near the center comes out clean, 25-30 minutes longer. Let stand 10 minutes before serving.
Nutrition Facts 1 piece: 341 calories, 12g fat (6g saturated fat), 181mg cholesterol, 379mg sodium, 47g carbohydrate (28g sugars, 4g fiber), 15g protein.
Ingredients
3/4 cup all-purpose flour
1/2 cup whole wheat flour
2 tablespoons brown sugar
1 teaspoon baking powder
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon baking soda
1/4 teaspoon salt
1/4 teaspoon ground cloves
2 large eggs, room temperature
1-1/4 cups buttermilk
1/2 cup fresh or canned pumpkin
2 tablespoons butter, melted
Optional: Butter and maple syrup
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Directions
In a large bowl, combine the first 9 ingredients. In a small bowl, whisk the eggs, buttermilk, pumpkin and melted butter. Stir into dry ingredients just until moistened.
Bake in a preheated waffle maker according to manufacturer’s directions until golden brown. Serve with butter and syrup if desired. Freeze option: Cool waffles on wire racks. Freeze between layers of waxed paper in an airtight freezer container. To use, reheat waffles in a toaster on medium setting. Or, microwave each waffle on high for 30-60 seconds or until heated through.
Nutrition Facts 2 waffles (calculated without butter and syrup): 194 calories, 6g fat (3g saturated fat), 83mg cholesterol, 325mg sodium, 28g carbohydrate (8g sugars, 3g fiber), 7g protein. Diabetic Exchanges: 2 starch, 1 fat.
Ingredients
1 large tart apple, peeled and diced
2 teaspoons poultry seasoning
1 teaspoon salt
1/4 teaspoon pepper
1 pound ground chicken
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Directions
In a large bowl, combine the first 4 ingredients. Crumble chicken over the mixture and mix well. Shape into eight 3-in. patties.
In a large, greased cast-iron or other heavy skillet, cook patties over medium heat until no longer pink, 5-6 minutes on each side. Drain if necessary.
Nutrition Facts 1 sausage patty: 92 calories, 5g fat (1g saturated fat), 38mg cholesterol, 328mg sodium, 4g carbohydrate (3g sugars, 1g fiber), 9g protein. Diabetic Exchanges: 1 medium-fat meat.
Frittata Florentine
Ingredients
6 large egg whites
3 large eggs
1/2 teaspoon dried oregano
1/4 teaspoon garlic powder
1/4 teaspoon salt
1/4 teaspoon garlic bulb
1 tablespoon olive oil
1 small onion, finely chopped
1/4 cup finely chopped sweet red pepper
2 turkey bacon strips, chopped
1 cup fresh baby spinach
3 tablespoons thinly sliced fresh basil leaves
1/2 cup shredded part-skim mozzarella cheese
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Directions
Preheat broiler. In a small bowl, whisk the first 6 ingredients.
In an 8-in. ovenproof skillet, heat oil over medium-high heat. Add onion, red pepper and bacon; cook and stir 4-5 minutes or until onion is tender. Reduce heat to medium-low; top with spinach.
Pour in egg mixture. As eggs set, push cooked portions toward the center, letting uncooked eggs flow underneath; cook until eggs are nearly thickened. Remove from heat; sprinkle with basil, then cheese.
Broil 3-4 in. from heat 2-3 minutes or until eggs are completely set. Let stand 5 minutes. Cut into wedges.
Test Kitchen TipWant to make this recipe super healthy? Substitute 6 egg whites for the 3 whole eggs listed in the ingredients. You'll be using a total of 12 egg whites to complete the recipe.
Nutrition Facts 1 slice: 176 calories, 11g fat (4g saturated fat), 174mg cholesterol, 451mg sodium, 4g carbohydrate (2g sugars, 1g fiber), 15g protein. Diabetic Exchanges: 2 medium-fat meat, 1/2 fat.
Ingredients
3 large eggs
1/2 cup 2% milk
1/3 cup all-purpose flour
1/4 teaspoon salt
3 tablespoons sugar, divided
1 tablespoon butter
1-1/2 cups fresh or frozen blueberries, thawed
1 medium ripe banana, sliced
1/4 teaspoon ground cinnamon
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Directions
Preheat oven to 400°. In a large bowl, whisk eggs, milk, flour, salt and 1 tablespoon sugar until smooth. Place butter in a 9-in. pie plate. Place in oven 2-3 minutes or until melted.
Tilt pie plate to coat evenly with butter. Pour batter into hot plate. Bake 10-12 minutes or until sides are puffed and golden brown.
Meanwhile, in a bowl, combine blueberries and banana. Remove pancake from oven. Top with fruit. Mix cinnamon and remaining sugar; sprinkle over top. Cut into wedges; serve immediately.
Nutrition Facts 1 slice: 232 calories, 8g fat (4g saturated fat), 171mg cholesterol, 240mg sodium, 34g carbohydrate (22g sugars, 2g fiber), 8g protein. Diabetic Exchanges: 1 starch, 1 medium-fat meat, 1 fruit, 1/2 fat.
Herb Breakfast Frittata
Ingredients
1/4 cup thinly sliced red onion
1 tablespoon olive oil
1 large Yukon Gold potato, peeled and thinly sliced
6 large eggs
1 teaspoon minced fresh rosemary or 1/4 teaspoon dried rosemary, crushed
1 teaspoon minced fresh thyme or 1/4 teaspoon dried thyme
1/4 teaspoon salt
1/8 teaspoon crushed garlic
1/8 teaspoon pepper
2 tablespoons shredded cheddar cheese
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Directions
In an 8-in. ovenproof skillet, saute onion in oil until tender. Using a slotted spoon, remove onion and keep warm. Arrange potato slices in a single layer over bottom of pan. Preheat broiler.
In a small bowl, whisk the eggs, seasonings and onion; pour over potatoes. Cover and cook until nearly set, 4-6 minutes.
Uncover skillet. Broil 3-4 in. from the heat until eggs are completely set, 2-3 minutes. Sprinkle with cheese. Let stand for 5 minutes. Cut into wedges.
Nutrition Facts 1 wedge: 204 calories, 12g fat (4g saturated fat), 321mg cholesterol, 277mg sodium, 13g carbohydrate (2g sugars, 1g fiber), 11g protein. Diabetic Exchanges: 1 starch, 1 medium-fat meat, 1 fat.
Ingredients
2 large portobello mushrooms, stems removed
Cooking spray
1/8 teaspoon garlic salt
1/8 teaspoon pepper
1/2 teaspoon olive oil
1 small onion, chopped
1 cup fresh baby spinach
2 large eggs
1/8 teaspoon salt
1/4 cup crumbled goat or feta cheese
Minced fresh basil, optional
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Directions
Preheat oven to 425°. Spritz mushrooms with cooking spray; place in a 15x10x1-in. pan, stem side up. Sprinkle with garlic salt and pepper. Bake, uncovered, until tender, about 10 minutes.
Meanwhile, in a nonstick skillet, heat oil over medium-high heat; saute onion until tender. Stir in spinach until wilted.
Whisk together eggs and salt; add to skillet. Cook and stir until eggs are thickened and no liquid egg remains; spoon onto mushrooms. Sprinkle with cheese and, if desired, basil.
Health Tip: At about 30 calories and 4 grams of carbohydrates per cap, portobello mushrooms are a low-cal, low-carb way to serve up eggs. Try filling with other combos like cooked sausage, sauce and mozzarella; feta, basil and tomatoes; quinoa, garbanzos and goat cheese.
Nutrition Facts 1 stuffed mushroom: 126 calories, 5g fat (2g saturated fat), 18mg cholesterol, 472mg sodium, 10g carbohydrate (4g sugars, 3g fiber), 11g protein. Diabetic Exchanges: 2 vegetable, 1 lean meat, 1/2 fat.
Ingredients
8 large eggs
1/2 cup whole-milk ricotta cheese
2 tablespoons lemon juice
1/2 teaspoon salt
1/4 teaspoon pepper
1 tablespoon olive oil
1 package (8 ounces) frozen asparagus spears, thawed
1 large onion, halved and thinly sliced
1/2 cup finely chopped sweet red or green pepper
1/4 cup sliced baby portobello mushrooms
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Directions
Preheat oven to 350°. In a large bowl, whisk eggs, ricotta cheese, lemon juice, salt and pepper. In a 10-in. ovenproof skillet, heat oil over medium heat. Add asparagus, onion, red pepper and mushrooms; cook and stir 6-8 minutes or until onion and pepper are tender.
Remove from heat; remove asparagus from skillet. Reserve eight spears; cut remaining asparagus into 2-in. pieces. Return cut asparagus to skillet; stir in egg mixture. Arrange reserved asparagus spears over eggs to resemble spokes of a wheel.
Bake, uncovered, 20-25 minutes or until eggs are completely set. Let stand 5 minutes. Cut into wedges.
Nutrition Facts 1 wedge: 130 calories, 8g fat (3g saturated fat), 192mg cholesterol, 240mg sodium, 5g carbohydrate (3g sugars, 1g fiber), 9g protein. Diabetic Exchanges: 1 medium-fat meat, 1 vegetable, 1/2 fat.
Ingredients
2 teaspoons olive oil
1 package (12 ounces) fully cooked chorizo chicken sausages or flavor of choice, sliced
1 large zucchini, chopped
3 cups water
3/4 cup quick-cooking grits
1 can (15 ounces) black beans, rinsed and drained
1/2 cup shredded cheddar cheese
6 large eggs
Optional: Pico de gallo and chopped fresh cilantro
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Directions
In a large skillet, heat oil over medium heat. Add sausage; cook and stir until lightly browned, 2-3 minutes. Add zucchini; cook and stir until tender, 4-5 minutes longer. Remove from pan; keep warm.
Meanwhile, in a large saucepan, bring water to a boil. Slowly stir in grits. Reduce heat to medium-low; cook, covered, until thickened, stirring occasionally, about 5 minutes. Stir in beans and cheese until blended. Remove from heat.
Wipe skillet clean; coat with cooking spray and place over medium heat. In batches, break 1 egg at a time into pan. Immediately reduce heat to low; cook until whites are completely set and yolks begin to thicken but are not hard, about 5 minutes.
To serve, divide grits mixture among 6 bowls. Top with chorizo mixture, eggs and, if desired, pico de gallo and cilantro.
Chorizo & Grits Breakfast Bowls Tips What do grits taste like? Grits have a very mild flavor with a hint of corn. Most of the flavor comes from the ingredients added to the grits, like in this chorizo breakfast bowl.What else can you put in grits for breakfast? If you're craving grits for breakfast, try this cheesy Ham & Cheese Grits Casserole or these creamy Spring Onion Pimiento Cheese Grits. Or, plan ahead to make Overnight Sausage and Grits.Are grits a healthy breakfast? A hearty bowl of grits is a great way to start the day. While they are significantly lower in fiber than old-fashioned oats, limiting add-ins to low sugar, high protein and high fiber options will ensure that your grits are a healthy option. Think sauteed veggies, eggs, nuts and fresh fruit when creating your breakfast bowl. Research contributed by Catherine Ward, Taste of Home Prep Kitchen Manager
Nutrition Facts 1 serving: 344 calories, 14g fat (5g saturated fat), 239mg cholesterol, 636mg sodium, 30g carbohydrate (4g sugars, 4g fiber), 24g protein. Diabetic Exchanges: 3 medium-fat meat, 2 starch.
Maple Apple Baked Oatmeal
Ingredients
3 cups old-fashioned oats
2 teaspoons baking powder
1-1/4 teaspoons ground cinnamon
1/2 teaspoon salt
1/4 teaspoon ground nutmeg
2 large eggs
2 cups fat-free milk
1/2 cup maple syrup
1/4 cup canola oil
1 teaspoon vanilla extract
1 large apple, chopped
1/4 cup sunflower kernels or pepitas
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Directions
Preheat oven to 350°. In a large bowl, mix the first five ingredients. In a small bowl, whisk eggs, milk, syrup, oil and vanilla until blended; stir into dry ingredients. Let stand 5 minutes. Stir in apple.
Transfer to an 11x7-in. baking dish coated with cooking spray. Sprinkle with sunflower kernels. Bake, uncovered, 25-30 minutes or until set and edges are lightly browned.
Nutrition Facts 1 serving: 305 calories, 13g fat (2g saturated fat), 48mg cholesterol, 325mg sodium, 41g carbohydrate (20g sugars, 4g fiber), 8g protein. Diabetic Exchanges: 3 starch, 1-1/2 fat.
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