Daily Dish for Wednesday, August 26th 2020 Breakfast

Black Bean & White Cheddar Frittata

Ingredients

• 6 large eggs

• 3 large egg whites

• 1/4 cup salsa

• 1 tablespoon minced fresh parsley

• 1/4 teaspoon salt

• 1/4 teaspoon pepper

• 1 tablespoon olive oil

• 1/3 cup finely chopped green pepper

• 1/3 cup finely chopped sweet red pepper

• 3 green onions, finely chopped

• 2 garlic cloves, minced

• 1 cup canned black beans, rinsed and drained

• 1/2 cup shredded white cheddar cheese

• Optional toppings: Minced fresh cilantro, sliced ripe olives and additional salsa

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• Preheat broiler. In a large bowl, whisk the first 6 ingredients until blended.

• In a 10-in. ovenproof skillet, heat oil over medium-high heat. Add peppers and green onions; cook and stir 3-4 minutes or until peppers are tender. Add garlic; cook 1 minute longer. Stir in beans. Reduce heat to medium; stir in egg mixture. Cook, uncovered, 4-6 minutes or until nearly set. Sprinkle with cheese.

• Broil 3-4 in. from heat 3-4 minutes or until light golden brown and eggs are completely set. Let stand 5 minutes. Cut into wedges. Serve with toppings as desired.

Nutrition Facts 1 wedge (calculated without toppings): 183 calories, 10g fat (4g saturated fat), 196mg cholesterol, 378mg sodium, 9g carbohydrate (2g sugars, 2g fiber), 13g protein. Diabetic Exchanges: 2 medium-fat meat, 1/2 starch, 1/2 fat.

Whole Wheat Pecan Waffles

Ingredients

• 2 cups whole wheat pastry flour

• 2 tablespoons sugar

• 3 teaspoons baking powder

• 1/2 teaspoon salt

• 2 large eggs, separated, room temperature

• 1-3/4 cups fat-free milk

• 1/4 cup canola oil

• 1/2 cup chopped pecans

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• Preheat waffle maker. Whisk together first 4 ingredients. In another bowl, whisk together egg yolks, milk and oil; add to flour mixture, stirring just until moistened.

• In a clean bowl, beat egg whites on medium speed until stiff but not dry. Fold into batter. Bake waffles according to manufacturer’s directions until golden brown, sprinkling batter with pecans after pouring. Freeze option: Cool waffles on wire racks. Freeze between layers of waxed paper in a freezer container. Reheat waffles in a toaster or toaster oven on medium setting.

Nutrition Facts 2 (4-in.) waffles: 241 calories, 14g fat (1g saturated fat), 48mg cholesterol, 338mg sodium, 24g carbohydrate (6g sugars, 3g fiber), 7g protein. Diabetic Exchanges: 2-1/2 fat, 1-1/2 starch.

Raspberry Peach Puff Pancake

Ingredients

• 2 medium peaches, peeled and sliced

• 1/2 teaspoon sugar

• 1/2 cup fresh raspberries

• 1 tablespoon butter

• 3 large eggs, room temperature, lightly beaten

• 1/2 cup fat-free milk

• 1/8 teaspoon salt

• 1/2 cup all-purpose flour

• 1/4 cup vanilla yogurt

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Directions

• Preheat oven to 400°. In a small bowl, toss peaches with sugar; gently stir in raspberries.

• Place butter in a 9-in. pie plate; heat in oven until butter is melted, 2-3 minutes. Meanwhile, in a small bowl, whisk eggs, milk and salt until blended; gradually whisk in flour. Remove pie plate from oven; tilt carefully to coat bottom and sides with butter. Immediately pour in egg mixture.

• Bake until pancake is puffed and browned, 18-22 minutes. Remove from oven; serve immediately with fruit and yogurt.

Nutrition Facts 1 piece with 1/2 cup fruit and 1 tablespoon yogurt: 199 calories, 7g fat (3g saturated fat), 149mg cholesterol, 173mg sodium, 25g carbohydrate (11g sugars, 3g fiber), 9g protein. Diabetic Exchanges: 1 medium-fat meat, 1 fruit, 1/2 starch, 1/2 fat.

Shakshuka

Ingredients

• 2 tablespoons olive oil

• 1 medium onion, chopped

• 1 garlic clove, minced

• 1/4 teaspoon ground cumin

• 1/2 to 1 teaspoon chili powder

• 1/8 teaspoon salt

• 1 teaspoon Sriracha chili sauce or hot pepper sauce, optional

• 2 medium tomatoes, chopped

• 4 large eggs

• Chopped fresh cilantro

• Whole pita breads, toasted

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Directions

• In a large cast-iron or other heavy skillet, heat oil over medium heat. Add onion; cook and stir until tender, 4-6 minutes. Add garlic, seasonings and, if desired, chili sauce; cook 30 seconds longer. Add tomatoes; cook until mixture is thickened, stirring occasionally, 3-5 minutes.

• With back of spoon, make 4 wells in vegetable mixture; break an egg into each well. Cook, covered, until egg whites are completely set and yolks begin to thicken but are not hard, 4-6 minutes. Sprinkle with cilantro; serve with pita bread.

Nutrition Facts 1 serving: 159 calories, 12g fat (3g saturated fat), 186mg cholesterol, 381mg sodium, 6g carbohydrate (3g sugars, 2g fiber), 7g protein. Diabetic Exchanges: 1.500 fat, 1 medium-fat meat, 1 vegetable.

Italian Cloud Eggs

Ingredients

• 4 large eggs, separated

• 1/4 teaspoon Italian seasoning

• 1/4 cup shredded Parmesan cheese

• 1 tablespoon minced fresh basil

• 1 tablespoon finely chopped oil-packed sun-dried tomatoes

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• Preheat oven to 450°. Separate eggs; place whites in a large bowl and yolks in 4 separate small bowls. Beat egg whites, Italian seasoning, salt and pepper until stiff peaks form.

• In a 9-in. cast-iron skillet generously coated with cooking spray, drop egg white mixture into 4 mounds. With the back of a spoon, create a small well in the center of each mound. Sprinkle with cheese. Bake until light brown, about 5 minutes. Gently slip an egg yolk into each of the mounds. Bake until yolks are set, 3-5 minutes longer. Sprinkle with basil and tomatoes. Serve immediately.

Nutrition Facts 1 serving: 96 calories, 6g fat (2g saturated fat), 190mg cholesterol, 234mg sodium, 1g carbohydrate (0 sugars, 0 fiber), 8g protein. Diabetic Exchanges: 1 medium-fat meat.

Fresh Fruit Bowl

Ingredients

• 8 cups fresh melon cubes

• 1 to 2 tablespoons corn syrup

• 1 pint fresh strawberries, halved

• 2 cups fresh pineapple chunks

• 2 oranges, sectioned

• Fresh mint leaves, optional

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• In a large bowl, combine melon cubes and corn syrup. Cover and refrigerate overnight. Just before serving, stir in remaining fruit. Garnish with fresh mint leaves if desired.

Nutrition Facts 3/4 cup: 56 calories, 0 fat (0 saturated fat), 0 cholesterol, 14mg sodium, 14g carbohydrate (11g sugars, 2g fiber), 1g protein. Diabetic Exchanges: 1 fruit.

Asparagus-Mushroom Frittata

Ingredients

• 8 large eggs

• 1/2 cup whole-milk ricotta cheese

• 2 tablespoons lemon juice

• 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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• 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.

Fluffy Banana Pancakes

Ingredients

• 1 cup all-purpose flour

• 1 cup whole wheat flour

• 3 tablespoons brown sugar

• 1 teaspoon baking powder

• 1 teaspoon baking soda

• 1 teaspoon ground cinnamon

• 1/2 teaspoon salt

• 2 large eggs, room temperature

• 2 cups buttermilk

• 2 tablespoons canola oil

• 1 teaspoon vanilla extract

• 1 ripe medium banana, finely chopped

• 1/3 cup finely chopped walnuts

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Directions

• In a large bowl, combine the first 7 ingredients. In another bowl, whisk eggs, buttermilk, oil and vanilla until blended. Add to dry ingredients, stirring just until moistened. Fold in banana and walnuts.

• Pour batter by 1/4 cupfuls onto a hot griddle coated with cooking spray. Cook until bubbles begin to form on top and bottoms are golden brown. Turn; cook until second side is golden brown. Freeze option: Freeze cooled pancakes between layers of waxed paper in a freezer container. To use, place pancakes on an ungreased baking sheet, cover with foil and reheat in a preheated 375° oven 5-10 minutes. Or place 2 pancakes on a microwave-safe plate and microwave on high for 40-50 seconds or until heated through.

Test Kitchen variationsFluffy Strawberry Pancakes Replace chopped bananas with 3/4 cup chopped fresh strawberries; proceed as directed. Fluffy Peach Pancakes Replace chopped bananas with 3/4 cup chopped fresh or frozen peaches; proceed as directed. Fluffy Blueberry Pancakes Replace chopped bananas with 3/4 cup chopped fresh or frozen blueberries; proceed as directed.

Nutrition Facts 2 pancakes: 283 calories, 10g fat (2g saturated fat), 63mg cholesterol, 503mg sodium, 40g carbohydrate (12g sugars, 4g fiber), 9g protein. Diabetic Exchanges: 2-1/2 starch, 1-1/2 fat.

Coconut Tropical Fruit Salad

Ingredients

• 1 medium mango, peeled and cubed

• 1 medium green apple, cubed

• 1 medium red apple, cubed

• 1 medium pear, cubed

• 1 medium navel orange, peeled and chopped

• 2 medium kiwifruit, peeled and chopped

• 10 seedless red grapes, halved

• 2 tablespoons orange juice

• 1 firm medium banana, sliced

• 1/4 cup sweetened shredded coconut, toasted

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Directions

• In a large bowl, combine the first 7 ingredients. Drizzle with orange juice; toss gently to coat. Refrigerate until serving. Just before serving, fold in banana and sprinkle with coconut.

Health tip: Looking for a flavorful fruit salad that isn’t loaded with added sugar? Look no further. Use unsweetened coconut for a no-sugar-added version.

Nutrition Facts 3/4 cup: 101 calories, 1g fat (1g saturated fat), 0 cholesterol, 10mg sodium, 24g carbohydrate (17g sugars, 3g fiber), 1g protein. Diabetic Exchanges: 1-1/2 fruit.

Sweet Potato and Egg Skillet

Ingredients

• 2 tablespoons butter

• 2 medium sweet potatoes, peeled and shredded (about 4 cups)

• 1 garlic clove, minced

• 1/8 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.

Pumpkin Spice Oatmeal

Ingredients

• 1 can (15 ounces) solid-pack pumpkin

• 1 cup steel-cut oats

• 3 tablespoons brown sugar

• 1-1/2 teaspoons pumpkin pie spice

• 1 teaspoon ground cinnamon

• 3/4 teaspoon salt

• 3 cups water

• 1-1/2 cups 2% milk

• Optional toppings: Toasted chopped pecans, ground cinnamon, and additional brown sugar and milk

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Directions

• In a large bowl, combine the first 6 ingredients; stir in water and milk. Transfer to a greased 3-qt. slow cooker. Cook, covered, on low 5-6 hours or until oats are tender, stirring once. Serve with toppings as desired.

Test Kitchen tipsDrizzle oatmeal with maple syrup, honey or agave nectar. Dairy-free? Substitute almond or soy milk for the 2% milk. To make gingerbread oatmeal, replace half the brown sugar with molasses and sprinkle with candied ginger.

Nutrition Facts 1 cup: 183 calories, 3g fat (1g saturated fat), 5mg cholesterol, 329mg sodium, 34g carbohydrate (13g sugars, 5g fiber), 6g protein. Diabetic Exchanges: 2 starch, 1/2 fat.

Honeydew Kiwi Cooler

Ingredients

• 3 cups cubed honeydew melon

• 2 kiwifruit, peeled and cubed

• 1/2 cup fat-free plain yogurt

• 2 tablespoons honey

• 1 cup ice cubes

• 2 to 3 drops green food coloring, optional

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• In a blender, combine all ingredients; cover and process until blended. Pour into chilled glasses; serve immediately.

Nutrition Facts 1 cup: 113 calories, 0 fat (0 saturated fat), 1mg cholesterol, 32mg sodium, 28g carbohydrate (0 sugars, 2g fiber), 2g protein. Diabetic Exchanges: 2 fruit.