To the ones I love; Sending you angel kisses and angel hugs airplanes in the airwaves to you today!
- Katherine Victoria Vananderland
- Aug 1, 2021
- 11 min read
I love this recipe—it’s not your typical breakfast, but it has all the right elements: easy, healthy and fast. Turn your favorite omelet ingredients into a morning salad! —Pauline Custer, Duluth, Minnesota
Ingredients
8 cups fresh baby spinach
1 cup chopped tomatoes
2 tablespoons olive oil, divided
1-1/2 cups chopped fully cooked ham
1 small onion, chopped
1 small green pepper, chopped
4 large eggs
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Directions
Arrange spinach and tomatoes on a platter; set aside. In a large skillet, heat 1 tablespoon olive oil over medium-high heat. Add ham, onion and green pepper; saute until ham is heated through and vegetables are tender, 5-7 minutes. Spoon over spinach and tomatoes.
In same skillet, heat remaining olive oil over medium heat. Break eggs, 1 at a time, into a small cup, then gently slide into skillet. Immediately reduce heat to low; season with salt and pepper. To prepare sunny-side up eggs, cover pan and cook until whites are completely set and yolks thicken but are not hard. Top salad with fried eggs.
Test Kitchen tipJust about any omelet can be turned into a salad. It's time to get creative.
Nutrition Facts 1 serving: 229 calories, 14g fat (3g saturated fat), 217mg cholesterol, 756mg sodium, 7g carbohydrate (3g sugars, 2g fiber), 20g protein. Diabetic Exchanges: 3 lean meat, 2 fat, 1 vegetable.
I try to incorporate nutritious sweet potatoes in my meals as often as possible, especially with breakfast. This recipe originated with the purpose of feeding my family a healthy, hearty breakfast…and it worked! —Jeanne Larson, Mission Viejo, California
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
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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.
I absolutely love this slow cooker oatmeal. The steel cut oats have so much flavor and texture. My family loves to sprinkle toasted pecans on top. —Angela Lively, Conroe, Texas
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.
My girlfriend loves pumpkin, so I enjoy making these for her on cool Sunday mornings. —Charles Insler, Silver Spring, Maryland
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.
Spinach-Mushroom Scrambled Eggs
My husband and I had breakfast at a hotel and enjoyed an amazing mushroom and egg dish. As soon as I got home, I made my own rendition. —Rachelle McCalla, Batesville, Arkansas
2 large egg whites
2 large eggs
1 teaspoon butter
1/2 cup thinly sliced fresh mushrooms
1/2 cup fresh baby spinach, chopped
2 tablespoons shredded provolone cheese
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Directions
In a small bowl, whisk eggs, egg whites, salt and pepper until blended. In a small nonstick skillet, heat butter over medium-high heat. Add mushrooms; cook and stir 3-4 minutes or until tender. Add spinach; cook and stir until wilted. Reduce heat to medium.
Add egg mixture; cook and stir just until eggs are thickened and no liquid egg remains. Stir in cheese.
Nutrition Facts 1 serving: 162 calories, 11g fat (5g saturated fat), 226mg cholesterol, 417mg sodium, 2g carbohydrate (1g sugars, 0 fiber), 14g protein. Diabetic Exchanges: 2 medium-fat meat.utter 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.
These easy, healthy sausages taste great, and they make an elegant brunch dish. The recipe is also very versatile: It can be doubled or tripled for a crowd, and the sausages freeze well either cooked or raw. —Angela Buchanan, Longmont, Colorado
Ingredients
1 large tart apple, peeled and diced
Italian Seasoning
onion salt
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.
Fruit-Filled French Toast Wraps
Here’s my go-to whenever we have brunch guests. If I have extra berries, I just make a fruit salad for later. —Dawn Jarvis, Breckenridge, Minnesota
Ingredients
3/4 cup vanilla yogurt
2/3 cup sliced pineapple
1 large egg
1/4 cup whole milk
1 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
2 whole wheat tortillas (8 inches)
2 teaspoons butter
2/3 cup sliced fresh strawberries
2/3 cup fresh blueberries
1/4 cup granola
OPTIONAL TOPPINGS: additional vanilla yogurt, strawberries, blueberries and granola
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Directions
In a small bowl, combine yogurt and banana. In a shallow bowl, whisk egg, milk, cinnamon and nutmeg. Dip both sides of each tortilla in egg mixture. In a skillet, heat butter over medium-high heat. Add tortilla; cook until golden brown, 1-2 minutes on each side.
Spoon yogurt mixture down center of tortillas; top with strawberries, blueberries and granola. Roll up each tortilla. If desired, top with additional yogurt, berries and granola.
Nutrition Facts 1 wrap: 399 calories, 10g fat (4g saturated fat), 72mg cholesterol, 256mg sodium, 68g carbohydrate (29g sugars, 9g fiber), 15g protein.
Air-Fryer Scallops
I never liked seafood until my husband urged me to try scallops, and now I love them. With the crunchy breading, my air-fryer scallops are the best you'll ever have. —Martina Preston, Willow Grove, Pennsylvania
Ingredients
1 large egg
1/3 cup mashed potato flakes
1/3 cup seasoned bread crumbs
6 sea scallops (about 3/4 pound), patted dry
2 tablespoons all-purpose flour
Butter-flavored cooking spray
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Directions
Preheat air fryer to 400°. In a shallow bowl, lightly beat egg. In another bowl, toss potato flakes, bread crumbs, salt and pepper. In a third bowl, toss scallops with flour to coat lightly. Dip in egg, then in potato mixture, patting to adhere.
Arrange scallops in a single layer on greased tray in air-fryer basket; spritz with cooking spray. Cook until golden brown, 3-4 minutes. Turn; spritz with cooking spray. Cook until breading is golden brown and scallops are firm and opaque, 3-4 minutes longer.
Test Kitchen tipIf you don’t have an air fryer, you can make this recipe on the stovetop. To soak up excess oil, put the scallops on a paper-towel-topped plate.
Nutrition Facts 3 scallops: 298 calories, 5g fat (1g saturated fat), 134mg cholesterol, 1138mg sodium, 33g carbohydrate (2g sugars, 2g fiber), 28g protein.
This easy Alfredo sauce is creamy, comforting and coats fettuccine noodles in fine fashion. This recipe is wonderful as is, but sometimes I like to add sliced fresh mushrooms and black olives that have been sautéed in butter and garlic. —Jo Gray, Park City, Montana
Ingredients
4 ounces uncooked fettuccine
3 tablespoons butter
1 cup heavy whipping cream
1/4 cup plus 2 tablespoons grated Parmesan cheese, divided
1/4 cup grated Romano cheese
1 large egg yolk, lightly beaten
Dash ground nutmeg
Minced fresh parsley, optional
Italian Seasoning
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Directions
Cook fettuccine according to package directions. Meanwhile, in a saucepan, melt butter over medium-low heat. Stir in the cream, 1/4 cup cheese, Romano cheese, egg yolk, salt, pepper and nutmeg. Cook and stir over medium-low heat until a thermometer reads 160° (do not boil). Drain fettuccine; combine with Alfredo sauce and remaining Parmesan cheese. If desired, sprinkle with parsley.
Nutrition Facts 1 cup: 907 calories, 73g fat (45g saturated fat), 290mg cholesterol, 835mg sodium, 45g carbohydrate (5g sugars, 2g fiber), 23g protein.
Squash Ribbons
Steamed and well seasoned, these pretty vegetable ribbons will dress up your dinner plate. The strips of yellow summer squash and zucchini are easy to cut using a vegetable peeler or cheese slicer.
You can whip up this sweet and creamy dip in just 10 minutes. I like to serve it in a bowl surrounded by fresh-picked strawberries at spring brunches or luncheons. —Cindy Steffen, Cedarburg, Wisconsin.
Ingredients
1 package (8 ounces) cream cheese, softened
3/4 cup cherry yogurt
1 carton (8 ounces) frozen whipped topping, thawed
1 jar (7 ounces) marshmallow creme
Assorted fresh fruit
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Directions
In a large bowl, beat cream cheese and yogurt until blended. Fold in whipped topping and marshmallow creme. Serve with fruit.
Nutrition Facts 2 tablespoons: 56 calories, 3g fat (2g saturated fat), 7mg cholesterol, 24mg sodium, 6g carbohydrate (5g sugars, 0 fiber), 1g protein.
Using wonton wrappers instead of fresh pasta dough makes homemade tortellini easy to prepare. For more formal dinners, this makes an impressive vegetarian entree. —Charlene Chambers, Ormond Beach, Florida
Ingredients
3 large sweet potatoes (about 2-1/2 pounds), peeled and cubed
1/4 cup olive oil, divided
1-1/2 teaspoons herbes de Provence
2 shallots, chopped
2 garlic cloves, minced
1 cup whole-milk ricotta cheese
1 tablespoon hazelnut liqueur
1/4 teaspoon ground nutmeg
72 wonton wrappers
3 quarts water
3/4 cup unsalted butter, cubed
3 tablespoons minced fresh sage
1/2 cup dried cherries, chopped
1/4 cup chopped hazelnuts, toasted
1 cup shaved Asiago cheese
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Directions
Preheat oven to 400°. Place sweet potatoes in a greased 15x10x1-in. baking pan; toss with 2 tablespoons oil, herbes de Provence, 1/2 teaspoon salt and 1/4 teaspoon pepper. Roast 25-30 minutes or until tender, stirring once. Cool slightly.
In a small skillet, heat remaining oil over medium-high heat. Add shallots and garlic; cook and stir until tender. Transfer to a food processor. Add sweet potatoes, ricotta cheese, liqueur, nutmeg and the remaining salt and pepper; process until blended.
Place 1 tablespoon filling in center of each wonton wrapper. (Cover remaining wrappers with a damp paper towel until ready to use.) Moisten wrapper edges with water. Fold one corner diagonally over filling to form a triangle; press edges to seal. Pull opposite corners together, forming a boat; moisten with water and pinch to seal.
In a Dutch oven, bring water to a boil. Reduce heat to a gentle boil. Cook tortellini in batches 30-60 seconds or until they float. Remove with a slotted spoon; keep warm.
In a small heavy saucepan, melt butter over medium heat. Add sage; heat 5-7 minutes or until butter is golden brown, stirring constantly. Remove from heat; stir in cherries and hazelnuts. Serve with tortellini. Top with cheese. Freeze option: Freeze uncooked tortellini on waxed paper-lined baking sheets until firm. Transfer to resealable plastic freezer bags; return to freezer. To use, cook tortellini as directed, increasing time to 1-1/2 to 2 minutes or until they float. Serve as directed.
To Make Ahead: The sweet potato puree can be made and refrigerated the day before the wontons are filled. Editor's Note Look for herbes de Provence in the spice aisle. Nutrition Facts 9 tortellini with 2 tablespoons sauce: 662 calories, 34g fat (17g saturated fat), 77mg cholesterol, 718mg sodium, 73g carbohydrate (16g sugars, 4g fiber), 17g protein.
Nutrition Facts
1 breast half with 2-1/2 cups salad: 282 calories, 11g fat (3g saturated fat), 86mg cholesterol, 717mg sodium, 12g carbohydrate (6g sugars, 3g fiber), 33g protein. Diabetic Exchanges: 4 lean meat, 2 vegetable, 1 fat.
Toss greens with lean protein in this lunchtime dish for the perfect balance to stabilize blood sugar throughout the day.
Ingredients
1/4 cup orange juice
6 garlic cloves, minced
1 tablespoon balsamic vinegar
1-1/2 teaspoons dried thyme
4 boneless skinless chicken breast halves (5 ounces each)
2 packages (5 ounces each) spring mix salad greens
2 cups cherry tomatoes, halved
1/2 cup crumbled feta cheese
1/4 cup pitted Greek olives, halved
1/4 cup prepared vinaigrette
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Directions
In a large resealable plastic bag, combine the first five ingredients. Add chicken; seal bag and turn to coat. Refrigerate 8 hours or overnight.
Drain chicken, discarding marinade. Moisten a paper towel with cooking oil; using long-handled tongs, rub on grill rack to coat lightly. Grill chicken, covered, over medium heat or broil 4 in. from heat 5-6 minutes on each side or until a thermometer reads 165°.
In a large bowl, combine greens, tomatoes, feta cheese and olives. Drizzle with vinaigrette; toss to coat. Slice chicken; serve with salad.
Nutrition Facts 1 breast half with 2-1/2 cups salad: 282 calories, 11g fat (3g saturated fat), 86mg cholesterol, 717mg sodium, 12g carbohydrate (6g sugars, 3g fiber), 33g protein. Diabetic Exchanges: 4 lean meat, 2 vegetable, 1 fat.
Spinach and Mushrooms
Warm sauteed spinach and fresh, garlicky mushrooms make for a perfect combination that tastes terrific and looks impressive, too. Joyce Frey — Macksville, Kansas
Ingredients
1/2 pound sliced fresh mushrooms
1 tablespoon butter
1 tablespoon olive oil
2 garlic cloves, minced
1/4 cup dry white wine or reduced-sodium chicken broth
3 tablespoons Worcestershire sauce
1 teaspoon minced fresh oregano or 1/2 teaspoon dried oregano
3/4 teaspoon minced fresh thyme or 1/4 teaspoon dried thyme
1 package (6 ounces) fresh baby spinach
1 can (8 ounces) sliced water chestnuts, drained
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Directions
In a large nonstick skillet, saute mushrooms in butter and oil until tender. Add garlic; cook 1 minute longer. Stir in the wine, Worcestershire sauce and seasonings. Bring to a boil. Reduce heat; simmer, uncovered, for 7-8 minutes or until liquid has evaporated.
Add spinach; cook and stir until wilted. Stir in water chestnuts; heat through.
Every editorial product is independently selected, though we may be compensated or receive an affiliate commission if you buy something through our links. Ratings and prices are accurate and items are in stock as of time of publication. Spinach Cheese Mushrooms
Ingredients
1/2 pound fresh torn spinach
2 tablespoons water
3/4 cup reduced-fat ricotta cheese
3 tablespoons butter, softened
1 egg
2/3 cup grated Parmesan cheese
1/2 cup water chestnuts, chopped
1/3 cup finely chopped pecans, divided
56 large fresh mushrooms (about 3-1/2 pounds)
Refrigerated butter-flavored spray
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Directions
In a large saucepan, bring spinach and water to a boil. Reduce heat; cover and cook for 3 minutes. Drain; squeeze dry and finely chop. In a large bowl, beat ricotta and butter until smooth. Beat in egg. Stir in Parmesan cheese, water chestnuts, 3 tablespoons pecans and chopped spinach.
Remove stems from mushrooms (discard or save for another use). Spray inside of mushroom caps with butter-flavored spray. Place caps on a baking sheet coated with cooking spray. Stuff with spinach mixture; sprinkle with remaining pecans.
Bake, uncovered, at 400° for 15-20 minutes or until lightly browned.
Nutrition Facts
2 each: 59 calories, 4g fat (2g saturated fat), 15mg cholesterol, 82mg sodium, 3g carbohydrate (0 sugars, 1g fiber), 4g protein. Diabetic Exchanges: 2 vegetable.
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