Menu: Breakfast, Lunch, Dinner back to the breakfast meal its cheaper, and simpler.
- Katherine Victoria Vananderland
- Nov 20, 2021
- 10 min read
Spinach-Mushroom Scrambled Eggs
Total Time Prep/Total Time: 15 min. Makes 2 servings
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
Ingredients
2 large eggs
2 large egg whites
1/8 teaspoon salt
1/8 teaspoon pepper
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.
I've been cooking this strata for years, and my family just can't get enough! The fresh basil gives this healthy brunch dish an added flavor boost. —Jean L. Ecos, Hartland, Wisconsin.
Ingredients
3 teaspoons canola oil, divided
3/4 pound sliced fresh mushrooms
1 cup finely chopped sweet onion
1 large sweet red pepper, cut into strips
1 large sweet yellow pepper, thin strips
1 medium leek (white portion only), chopped
1/2 teaspoon salt
1/2 teaspoon pepper
10 slices whole wheat bread, cut into 1-inch pieces
1-1/2 cups shredded part-skim mozzarella cheese
1/4 cup grated Parmesan cheese
8 large eggs
4 large egg whites
2-1/2 cups fat-free milk
1/4 cup chopped fresh basil
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Directions
In a large skillet, heat 1 teaspoon oil over medium-high heat. Add mushrooms; cook and stir until tender, 8-10 minutes. Remove from pan.
In same pan, heat 1 teaspoon oil over medium heat. Add onion; cook and stir until golden brown, 6-8 minutes. Remove from pan and add to the mushrooms.
Add remaining oil to pan. Add peppers, leek, salt and pepper; cook and stir until leek is tender, 6-8 minutes. Stir in sauteed mushrooms and onion.
In a 13x9-in. baking dish coated with cooking spray, layer half of each of the following: bread pieces, vegetable mixture, mozzarella cheese and Parmesan cheese. Repeat layers. In a large bowl, whisk eggs, egg whites and milk until blended; pour over layers. Sprinkle with basil. Refrigerate, covered, overnight.
Preheat oven to 350°. Remove strata from refrigerator while oven heats.
Bake, covered, 50 minutes. Bake, uncovered, until lightly browned and a knife inserted in the center comes out clean, 10-15 minutes longer. Let stand 10 minutes before serving.
Nutrition Facts 1 piece: 322 calories, 13g fat (5g saturated fat), 201mg cholesterol, 620mg sodium, 28g carbohydrate (9g sugars, 4g fiber), 24g protein. Diabetic Exchanges: 2 medium-fat meat, 1-1/2 starch, 1 vegetable, 1/2 fat.
I've tried a number of different types of fruit for this recipe, but apple seems to be my family's favorite. I mix the dry and wet ingredients in separate bowls the night before and combine them the next morning when it's time to make breakfast.—Megan Brooks, Saint Lazare, Quebec.
Total Time Prep: 20 min. Bake: 25 min. Makes 8 servings
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.
My Sicilian Aunt Paulina inspired this fluffy frittata. I remember visiting her garden, picking fresh veggies and watching her cook. Her wild asparagus frittata was my favorite. —Cindy Esposito, Bloomfield, New Jersey
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.
This cheesy, full-of-flavor omelet is modeled after one I tasted and loved in a local restaurant. Mine is so hearty and rich-tasting that no one will guess it's lower in fat. —Bernice Morris, Marshfield, Missouri
Total Time Prep/Total Time: 20 min.
Makes 2 servings
Ingredients
2 large eggs
4 large egg whites
1/4 cup fat-free milk
1/8 teaspoon salt
1/8 teaspoon pepper
1/4 cup cubed fully cooked ham
1 tablespoon chopped onion
1 tablespoon chopped green pepper
1/4 cup shredded reduced-fat cheddar cheese
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Directions
Whisk together first 5 ingredients.
Place a 10-in. skillet coated with cooking spray over medium heat. Pour in egg mixture. Mixture should set immediately at edges. As eggs set, push cooked portions toward the center, letting uncooked eggs flow underneath. When eggs are thickened and no liquid egg remains, top 1 half with remaining ingredients. Fold omelet in half. Cut in half to serve.
Nutrition Facts 1/2 omelet: 186 calories, 9g fat (4g saturated fat), 207mg cholesterol, 648mg sodium, 4g carbohydrate (3g sugars, 0 fiber), 22g protein. Diabetic Exchanges: 3 lean meat, 1 fat.
Total Time Prep/Total Time: 30 min.
Makes 4 servings
Ingredients
2-1/2 cups fresh broccoli florets
6 large egg, room temperature
1/4 cup 2% milk
1/2 teaspoon salt
1/4 teaspoon pepper
1/3 cup grated Romano cheese
1/3 cup sliced pitted Greek olives
1 tablespoon olive oil
Shaved Romano cheese and minced fresh parsley
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Directions
Preheat broiler. In a large saucepan, place steamer basket over 1 in. of water. Place broccoli in basket. Bring water to a boil. Reduce heat to a simmer; steam, covered, until crisp-tender, 4-6 minutes.
In a large bowl, whisk eggs, milk, salt and pepper. Stir in cooked broccoli, grated cheese and olives. In a large cast-iron or other ovenproof skillet, heat oil over medium heat; pour in egg mixture. Cook, uncovered, until eggs are nearly set, 4-6 minutes.
Broil 3-4 in. from heat until eggs are completely set, 2-4 minutes. Let stand 5 minutes. Cut into wedges. Sprinkle with shaved cheese and parsley.
Nutrition Facts
1 wedge (calculated without shaved Romano cheese): 229 calories, 17g fat (5g saturated fat), 290mg cholesterol, 775mg sodium, 5g carbohydrate (1g sugars, 1g fiber), 15g protein.
This fruity puff pancake is a top breakfast request at my house. The combination of cinnamon, blueberries and bananas is wonderful. —LeAnne Senger, Oregon City, Orego
Total Time Prep/Total Time: 25 min. Makes 4 servings
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.
My family is all about brunchy meals like this gorgeous Italian omelet. Lucky for us, it’s loaded with ingredients we tend to have at the ready. —Jenny Flake, Newport Beach, California
Total Time Prep/Total Time: 30 min. Makes 4 servings
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 pepper
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.
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
Total Time Prep/Total Time: 25 min.
Makes 2 servings
Ingredients
3/4 cup vanilla yogurt
2/3 cup sliced ripe banana
1 large egg
1/4 cup 2% 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.
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.
buttermilk To substitute for each cup of buttermilk, use 1 Tbsp. white vinegar or lemon juice plus enough milk to measure 1 cup. Stir, then let stand 5 min. Or, use 1 cup plain yogurt or 1-3/4 teaspoon cream of tartar plus 1 cup milk.
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.
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.
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
Total Time Prep/Total Time: 25 min. Makes 4 servings
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, over medium-low heat 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.
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