Menu for Friday: Breakfast, Lunch, Dinner
- Katherine Victoria Vananderland
- Nov 25, 2021
- 9 min read
Nutrition Facts 1-1/2 cups: 155 calories, 0 fat (0 saturated fat), 2mg cholesterol, 54mg sodium, 35g carbohydrate (30g sugars, 2g fiber), 5g protein.
This quick and easy breakfast starts with a berry smoothie as the base. Fresh fruit and nonfat milk keep the bowl a low-cholesterol meal. For more flavor, top your bowl with sliced bananas, homemade granola and a little peanut butter for some serious staying power
Total Time Prep/Total Time: 5 min.
Makes 2 servings
Ingredients
1 cup fat-free milk
1 cup frozen unsweetened strawberries
1/2 cup frozen unsweetened raspberries
3 tablespoons sugar
1 cup ice cubes
Optional: Sliced fresh strawberries, fresh raspberries, chia seeds, fresh pumpkin seeds, unsweetened shredded coconut and sliced almonds
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Directions
Place the milk, berries and sugar in a blender; cover and process until smooth. Add ice cubes; cover and process until smooth. Divide mixture between 2 serving bowls. Add optional toppings as desired.
Nutrition Facts 1-1/2 cups: 155 calories, 0 fat (0 saturated fat), 2mg cholesterol, 54mg sodium, 35g carbohydrate (30g sugars, 2g fiber), 5g protein.
Nutrition Facts 3/4 cup: 276 calories, 4g fat (0 saturated fat), 0 cholesterol, 306mg sodium, 57g carbohydrate (35g sugars, 4g fiber), 5g protein.
There’s nothing better than waking up to the smell of breakfast already made. Toss your low-cholesterol ingredients like oatmeal, almond milk and dried cherries into the slow cooker the night before and ease into your day with this creamy bowl. Top with sliced almonds for a serving of healthy fats.
Ingredients
4 cups vanilla almond milk
1 cup steel-cut oats
1 cup dried cherries
1/3 cup packed brown sugar
1/2 teaspoon salt
1/2 teaspoon ground cinnamon
Additional almond milk, optional
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Directions
In a 3-qt. slow cooker coated with cooking spray, combine all ingredients. Cook, covered, on low until oats are tender, 7-8 hours.
Stir before serving. If desired, serve with additional milk.
HEALTH TIP:Nutritionally, steel cut oats are about the same as rolled oats, so take your pick. Skip instant oatmeal mixes, which have a lot of added sugar. Nutrition Facts 3/4 cup: 276 calories, 4g fat (0 saturated fat), 0 cholesterol, 306mg sodium, 57g carbohydrate (35g sugars, 4g fiber), 5g protein.
A fun twist on oatmeal, these healthy pancakes pack the fiber with whole wheat flour, oats and chopped nuts. Top with fresh berries, melted nut butter or homemade strawberry syrup if you’re feeling fancy.
Ingredients
1 cup all-purpose flour
1/2 cup whole wheat flour
2 packets instant maple and brown sugar or apple cinnamon oatmeal
1 tablespoon baking powder
1 teaspoon ground cinnamon
1/4 teaspoon salt
1-1/2 cups 2% milk
2 eggs
1/3 cup butter, melted
1/2 cup chopped pecans or walnuts
Maple syrup
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Directions
In a large bowl, mix the first six ingredients. In another bowl, whisk the milk, eggs and butter. Stir into dry ingredients just until moistened. Fold in pecans.
Bake in a preheated waffle iron according to manufacturer's directions until golden brown. Serve with syrup.
Nutrition Facts 3/4 cup: 97 calories, 0 fat (0 saturated fat), 2mg cholesterol, 22mg sodium, 23g carbohydrate (9g sugars, 2g fiber), 2g protein. Diabetic exchanges: 1 fruit, 1/2 starch.
With just the right amount of sweetness, these yogurt and honey fruit cups are a light and refreshing breakfast that will satisfy your morning hunger. Opt for nonfat yogurt to cut down on saturated fat and use your favorite fruit.
Total Time Prep/Total Time: 10 min. Makes 6 servings.
Ingredients
4-1/2 cups cut-up fresh fruit (pears, apples, bananas, grapes, etc.)
3/4 cup mandarin orange, vanilla or lemon yogurt
1 tablespoon honey
1/2 teaspoon grated orange zest
1/4 teaspoon almond extract
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Directions
Divide fruit among 6 individual serving bowls. Combine the yogurt, honey, orange zest and extract; spoon over the fruit.
Nutrition Facts 3/4 cup: 97 calories, 0 fat (0 saturated fat), 2mg cholesterol, 22mg sodium, 23g carbohydrate (9g sugars, 2g fiber), 2g protein. Diabetic exchanges: 1 fruit, 1/2 starch.
When you need a hearty, stick-to-your-ribs breakfast that won’t up your cholesterol level, whip up a pan of chicken and asparagus crepes. The filling is rich and savory with fresh asparagus, onions and mushrooms. Shredded chicken breast is a more cholesterol-friendly option than other breakfast meats.
Total Time Prep: 1 hour + chilling Bake: 20 min. Makes 12 servings
The crepes used in this recipe come from my mom's special recipe, and can be made ahead of time, refrigerated to assemble the next day. Cooked rotisserie chicken is a real time-saver when making this savory brunch specialty. —Mary Sloan, Brighton, Michigan
Ingredients
3 eggs
1-1/2 cups 2% milk
2 tablespoons butter, melted
1 cup all-purpose flour
1/4 teaspoon salt
filling:
1-1/2 cups cut fresh asparagus (1-inch pieces)
1 small onion, chopped
1 teaspoon canola oil
2-1/2 cups sliced fresh mushrooms
3 cups cubed rotisserie chicken
sauce:
1/4 cup butter, cubed
1/4 cup all-purpose flour
1/4 teaspoon salt
1/8 teaspoon pepper
1-1/2 cups 2% milk
6 slices Swiss cheese, halved
2/3 cup shredded part-skim mozzarella cheese
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Directions
In a large bowl, whisk the eggs, milk and butter. Combine flour and salt; add to egg mixture and mix well. Refrigerate for 1 hour.
Heat a lightly greased 8-in. nonstick skillet over medium heat; pour 1/4 cup batter into 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.
Saute asparagus and onion in oil until tender. Add mushrooms and cook 2 minutes longer. Remove from the heat and stir in chicken. Set aside.
For sauce, in a small saucepan, melt butter over medium heat. Stir in the flour, salt and pepper until smooth; gradually add milk. Bring to a boil; cook and stir for 2 minutes or until thickened.
Spread about 1/2 cup filling down the center of each crepe; top with 2 tablespoons sauce and 1 piece of Swiss cheese. Roll up and place seam side down in each of two greased 11x7-in. baking dishes. Sprinkle with mozzarella cheese.
Bake, uncovered, at 350° for 20-25 minutes or until a bubbly.
Nutrition Facts 1 serving: 337 calories, 6g fat (1g saturated fat), 6mg cholesterol, 96mg sodium, 66g carbohydrate (42g sugars, 8g fiber), 12g protein.
Need a simple, impressive dish to bring to brunch? Breakfast banana splits fit the bill. They’re naturally sweetened with blueberries, grapes, kiwi and strawberries. Granola and nuts add fiber to cut the cholesterol. Top with maraschino cherries for a fun touch.
Total Time Prep/Total Time: 10 min. Makes 2 servings
I can’t brag enough about this recipe. It’s elegant enough for a formal brunch, yet simple and nutritious. With different fruits and cereals, there are endless potential variations. Renee Lloyd, Pearl, Mississippi
Ingredients
1/4 Cup Blackberries
1/3 cup each fresh blueberries, halved seedless grapes, sliced peeled kiwifruit and halved fresh strawberries
1 cup vanilla yogurt
1/2 cup granola with fruit and nuts
2 maraschino cherries with stems
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Directions
Cut banana crosswise in half. For each serving, split each banana in half lengthwise and place in a serving dish; top with 1/2 of each remaining ingredient.
Nutrition Facts 1 serving: 337 calories, 6g fat (1g saturated fat), 6mg cholesterol, 96mg sodium, 66g carbohydrate (42g sugars, 8g fiber), 12g protein.
Cherry-granola french toast sticks are soft on the inside and crunchy on the outside. Start with store-bought french toast sticks to keep things easy, then sliced bananas, granola and homemade syrup. Serve with turkey bacon for a salty bite of lean protein that keeps cholesterol down.
Total Time Prep/Total Time: 20 min. Makes 4 servings
The warm aroma of cinnamon and brown sugar helps Terri McKitrick wake her family in Delafield, Wisconsin. Convenient toast sticks topped with granola, banana and whipped cream carry them through busy autumn days.
Ingredients
1/4 cup heavy whipping cream
3 tablespoons brown sugar
2 tablespoons butter
1 tablespoon dried cherries
1/4 teaspoon ground cinnamon
1/4 teaspoon vanilla extract
1 package (12.7 ounces) frozen French toast sticks
1 medium banana, sliced
1/4 cup granola without raisins
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Directions
For syrup, in a small saucepan, combine the cream, brown sugar, butter, cherries and cinnamon. Bring to a boil over medium heat, stirring constantly. Cook and stir for 2 minutes. Remove from the heat; stir in vanilla.
Prepare French toast sticks according to package directions. Serve with banana, granola and syrup.
EDITOR’S NOTE:This recipe was tested with Eggo French Toaster Sticks.
These brunch-style portobello mushrooms are hearty, delicious and have the perfect portions of eggs and bacon baked right in. The mushrooms are rich in fiber and nutrients, and the gouda cheese adds serious flavor and warmth. Whip up one for yourself or a whole pan-full for a crowd.
Total Time Prep/Total Time: 30 min. Makes 4 servings
I've always loved portobellos for their "stuffability." I combined my favorite ingredients for this rich, savory main dish that's wonderful for breakfast, brunch or even dinner! —Sylvia Waldsmith, Rockton, Illinois
Ingredients
4 large portobello mushrooms, stems removed
2 packages (10 ounces each) frozen creamed spinach, thawed
4 large eggs
1/4 cup shredded Gouda cheese
1/2 cup crumbled cooked bacon
Salt and pepper, optional
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Directions
Place mushrooms, stem side up, in an ungreased 15x10x1-in. baking pan. Spoon spinach onto mushrooms, building up the sides. Carefully crack an egg into the center of each mushroom; sprinkle with cheese and bacon.
Bake at 375° for 18-20 minutes or until eggs are set. Sprinkle with salt and pepper if desired.
Start off your day on a hearty note! This one-dish wonder will easily keep your family satisfied until lunch. —Jeannette Westphal, Gettysburg, South Dakota
Total Time Prep/Total Time: 20 min. Makes 4 servings
Ingredients
6 bacon strips, diced
2 tablespoons diced onion
3 medium potatoes, cooked and cubed
6 large eggs, beaten
Salt and pepper to taste
1/2 cup shredded cheddar cheese
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Directions
In a cast-iron or other heavy skillet, cook bacon until crisp. Remove to paper towels to drain. In drippings, saute onion and potatoes until potatoes are browned, about 5 minutes. Push potato mixture from center to sides of pan. Pour eggs into center; cook and stir gently until eggs are set and cooked to desired doneness. Stir to combine eggs and potato mixture.
Season with salt and pepper. Sprinkle with cheese and bacon; let stand until cheese melts.
Nutrition Facts 1 serving: 464 calories, 29g fat (11g saturated fat), 321mg cholesterol, 487mg sodium, 30g carbohydrate (2g sugars, 3g fiber), 21g protein.
Two of my favorites – mushroom and avocado – make a stacked sandwich fancy enough for company or a weekend breakfast with the family. —Carol McLaughlin, Papillion, Nebraska
Total Time Prep: 25 min. Bake: 10 min. Makes 6 servings
Ingredients
8 large eggs
2 tablespoons 2% milk
1 teaspoon lemon-pepper seasoning
1/2 teaspoon dried basil
2 tablespoons butter, divided
1 tablespoon minced fresh chives
1 tablespoon olive oil
1/2 pound sliced fresh mushrooms
6 slices French bread (1 inch thick), toasted
3 ounces Brie cheese, cut into 6 slices
1 medium ripe avocado, peeled and thinly sliced
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Directions
Preheat oven to 350°. In a large bowl, whisk eggs, milk, lemon pepper and basil until blended. In a large nonstick skillet, heat 1 tablespoon butter over medium heat. Pour in egg mixture; cook and stir until eggs are thickened and no liquid egg remains. Gently stir in chives.
Meanwhile, in another skillet, heat oil and remaining butter over medium-high heat. Add mushrooms; cook and stir 6-8 minutes or until tender.
Place toast slices on an ungreased baking sheet; top with mushrooms, eggs and cheese. Bake 8-10 minutes or until cheese is melted. Just before serving, top with avocado.
Nutrition Facts 1 serving: 319 calories, 22g fat (8g saturated fat), 307mg cholesterol, 431mg sodium, 17g carbohydrate (2g sugars, 3g fiber), 15g protein.
When our son, Chris, wants something other than cold cereal in the morning, he whips up these eggs. Cheese and evaporated milk make them especially good. They're easy to make when you're camping, too. —Chris Pfleghaar, Elk River, Minnesota
Total Time Prep/Total Time: 15 min. Makes 3 servings
Ingredients
6 large eggs
1/4 cup evaporated milk or half-and-half cream
1/4 teaspoon salt
1/8 teaspoon pepper
1 tablespoon canola oil
2 tablespoons process cheese sauce
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Directions
In a bowl, whisk eggs, milk, salt and pepper. In a large skillet, heat oil over medium heat. Pour in egg mixture; stir in cheese sauce. Cook and stir until eggs are thickened and no liquid egg remains.
Nutrition Facts 1/2 cup: 246 calories, 18g fat (6g saturated fat), 438mg cholesterol, 523mg sodium, 4g carbohydrate (4g sugars, 0 fiber), 15g protein.
When I want a brunch recipe that has the appeal of scrambled eggs but is a little more special, I turn to this dish. The Parmesan sauce is simple but rich and delicious.—Deb Williams, Peoria, Arizona
Ingredients
2 tablespoons butter
1 pound sliced fresh mushrooms
1 green onion, chopped
sauce:
2 tablespoons butter, melted
3 tablespoons all-purpose flour
1/2 teaspoon salt
1/8 teaspoon pepper
1 cup 2% milk
1/2 cup heavy whipping cream
2 tablespoons grated Parmesan cheese
eggs:
16 large eggs
1/4 teaspoon salt
1/8 teaspoon pepper
1/4 cup butter, cubed
1/2 cup grated Parmesan cheese
1 green onion, finely chopped
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Directions
In a large broiler-safe skillet, heat butter over medium-high heat. Add mushrooms; cook and stir until browned, 4-6 minutes. Add green onion; cook 1 minute longer. Remove from pan with a slotted spoon. Wipe skillet clean.
For sauce, in a small saucepan, melt butter over medium heat. Stir in flour, salt and pepper until smooth; gradually whisk in milk and cream. Bring to a boil, stirring constantly; cook and stir until thickened, 2-4 minutes. Remove from heat; stir in cheese.
Preheat broiler. For eggs, in a large bowl, whisk eggs, salt and pepper until blended. In same skillet, heat butter over medium heat. Pour in egg mixture; cook and stir just until eggs are thickened and no liquid egg remains. Remove from heat.
Spoon half the sauce over the eggs; top with mushrooms. Add remaining sauce; sprinkle with cheese. Broil 4-5 in. from heat until top is lightly browned, 4-6 minutes. Sprinkle with green onion.
Nutrition Facts 1 serving: 363 calories, 29g fat (15g saturated fat), 431mg cholesterol, 591mg sodium, 8g carbohydrate (3g sugars, 1g fiber), 18g protein.
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