Menus for Wednesday: Breakfast, Lunch, and Dinner dessert to help break down sugars in body it helps
- Katherine Victoria Vananderland
- Aug 24, 2021
- 14 min read
The streusel topping that comes with this recipe for apple cream cheese bars is absolutely irresistible. If you can’t resist a “taste test” before a party, just arrange each apple bar on a serving platter and no one will know a piece is missing from the pan! —Katherine White, Henderson, Nevada
Ingredients
2 cups all-purpose flour
1/2 cup packed brown sugar
3/4 cup cold butter, cubed
2 packages (8 ounces each) cream cheese, softened
1/2 cup plus 2 tablespoons sugar, divided
1 teaspoon vanilla extract
2 large eggs, lightly beaten
3 medium tart apples, peeled and finely chopped
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
STREUSEL:
3/4 cup all-purpose flour
3/4 cup packed brown sugar
1/2 cup quick-cooking oats
1/3 cup cold butter, cubed
1/3 cup hot caramel ice cream topping
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Directions
Preheat oven to 350°. In a small bowl, combine flour and brown sugar; cut in butter until crumbly. Press into a well-greased 13x9-in. baking pan. Bake 15-18 minutes or until lightly browned.
Meanwhile, in a large bowl, beat cream cheese, 1/2 cup sugar and vanilla until smooth. Add eggs; beat on low speed just until combined. Spread over crust.
In a small bowl, toss apples with cinnamon, nutmeg and remaining sugar; spoon over cream cheese layer. In another bowl, mix flour, brown sugar and oats; cut in butter until crumbly. Sprinkle over apple layer.
Bake 25-30 minutes or until filling is set. Drizzle with caramel topping; cool in pan on a wire rack 1 hour. Refrigerate at least 2 hours. Cut into bars.
Test Kitchen TipsUse a melon baller to easily remove small bits of seed or core in your apples. Real vanilla extract can be pretty pricey, but the flavor is worth it. You can usually find it labeled as Madagascar, Tahitian or Mexican (though sometimes just as extract) at the store. Hungry for more? These sheet pan desserts will feed a crowd.
Nutrition Facts 1 bar: 191 calories, 10g fat (6g saturated fat), 40mg cholesterol, 94mg sodium, 23g carbohydrate (12g sugars, 1g fiber), 3g protein.
This rich and creamy frittata begins in the skillet and ends in the oven. We like this melty, cheesy dish with salad on the side. —Gilda Lester, Millsboro, Delaware
Ingredients
5 large eggs
1/2 cup grated Romano cheese
1/2 cup vegetable broth
Italian seasoning
Pintsch of salt
2 slices Italian bread (1/2 inch thick), cubed
2 tablespoons olive oil
2 cups cut fresh asparagus (1/2-inch pieces)
1 medium onion, finely chopped
1/2 cup shredded Gruyere cheese
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Directions
Preheat broiler. In a small bowl, whisk the first 5 ingredients until blended; stir in bread cubes.
In an 8-in. ovenproof skillet, heat oil over medium-high heat. Add asparagus and onion; cook and stir 8-10 minutes or until onion is tender.
Reduce heat to medium-low; pour in egg mixture. Cook, uncovered, 4-6 minutes or until nearly set. Sprinkle with Gruyere cheese.
Broil 3-4 in. from heat 5-7 minutes or until cheese is melted and eggs are completely set. Let stand 5 minutes. Cut into wedges.
Nutrition Facts 1 wedge: 325 calories, 22g fat (9g saturated fat), 263mg cholesterol, 779mg sodium, 12g carbohydrate (3g sugars, 2g fiber), 21g protein.
I used to make this bacon breakfast pizza for my morning drivers when I worked at a delivery place. And they just loved it. Breakfast pizza is a quick and easy eye-opener that appeals to all ages. —Cathy Shortall, Easton, Maryland
Ingredients
1 tube (13.8 ounces) refrigerated pizza crust
2 tablespoons olive oil, divided
6 large eggs
2 tablespoons water
1 package (3 ounces) bacon bits
1 cup shredded Monterey Jack cheese
1 cup shredded cheddar cheese
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Directions
Preheat oven to 400°. Unroll and press dough onto bottom and 1/2 in. up sides of a greased 15x10x1-in. pan. Prick thoroughly with a fork; brush with 1 tablespoon oil. Bake until lightly browned, 7-8 minutes.
Meanwhile, whisk together eggs and water. In a nonstick skillet, heat remaining oil over medium heat. Add eggs; cook and stir just until thickened and no liquid egg remains. Spoon over crust. Sprinkle with bacon bits and cheeses.
Bake until cheese is melted, 5-7 minutes.
Bacon Breakfast Pizza Tips Is breakfast pizza a Midwestern thing? Casey’s General Store, a convenience store chain in Iowa, is famous for their breakfast pizza, which they introduced in 2001. The popularity of breakfast pizzas has spread across the country and can be enjoyed at any time of day!Should bacon be cooked before putting it on pizza? Yes, bacon should be cooked before putting it on pizza for two reasons: pizza has a short bake time so the bacon wouldn’t cook through and the uncooked bacon would make the pizza greasy.Which is the best cheese for pizza? The best cheese for pizza is one that has great meltability and elasticity. That puts mozzarella at the top of the list for most people. But other options include provolone, cheddar, Colby, Edam and Gruyere. Want more breakfast pizza options? Check out arugula and mushroom breakfast pizza, Hawaiian breakfast pizza and spring brunch pizza.
Nutrition Facts 1 piece: 352 calories, 20g fat (8g saturated fat), 169mg cholesterol, 842mg sodium, 24g carbohydrate (3g sugars, 1g fiber), 20g protein.
Kids will love that it's as tasty as it is cute. If you're in a rush, you can substitute pancake mix so you can hightail it out of the kitchen in no time.—Shannon Roum, Milwaukee, Wisconsin
Ingredients
1 cup all-purpose flour
1 tablespoon sugar
2 teaspoons baking powder
1/2 teaspoon salt
1 large egg
3/4 cup milk
1/4 cup butter, melted
TOPPINGS:
Banana slices, miniature semisweet chocolate chips, whipped cream and sweetened shredded coconut
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Directions
Preheat griddle over medium-high heat. Whisk together flour, sugar, baking powder and salt. Combine egg, milk and melted butter; stir into dry ingredients just until moistened.
For each bunny, make a pancake 4 in. wide for the body, a pancake 2-1/2 in. wide for the head, two small oval-shaped pancakes for the feet and two small triangular pancakes for the ears. Spoon batter onto griddle; cook until bubbles form on top of pancakes. Turn; cook until second side is golden brown.
To form bunny, place ears at the top of a plate. Place head slightly overlapping the bottom of the ears; top with body slightly overlapping head and feet slightly overlapping body. Place a banana slice on each foot; arrange mini chocolate chips at the end of each foot for toes. Dollop whipped cream on body just above the feet; sprinkle with coconut for the tail. Serve immediately.
Test Kitchen Tip: A squeeze bottle filled with pancake batter is the perfect thing for getting just the right shapes. It's also a great way for little helpers to get creative. Test Kitchen TipsHave fun with these bunnies! Mix blueberries or mini chocolate chips into the batter for polka dots, or toast the coconut for a suntanned tail. Hop into fall by adding 1/4 cup canned pumpkin and 1/4 teaspoon pumpkin pie spice to your batter. Up the cuteness factor with a few strawberry hearts. Look for berries that have rounded tops and pointed bottoms, then use the tip of a sharp paring knife to cut out their leaves and cores. Slice in half and enjoy! Nutrition Facts 1 serving: 547 calories, 29g fat (17g saturated fat), 163mg cholesterol, 1329mg sodium, 59g carbohydrate (11g sugars, 2g fiber), 13g protein.
When our son was growing up, this was one of his favorite breakfasts. I've used low-fat ingredients in the past with good results, too.—Joan Hallford, North Richland Hills, Texas
Ingredients
2 tablespoons butter
6 flour tortillas (6 inches)
1/3 cup cream cheese, softened
1 tablespoon honey
1/2 teaspoon ground cinnamon
1/3 cup vanilla yogurt
1-3/4 cups quartered fresh strawberries
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Directions
In a large skillet, heat 1 teaspoon butter over medium-low heat. Add 1 tortilla; cook each side until light golden, 1-2 minutes. Transfer to wire rack. Repeat with remaining butter and tortillas.
Beat together cream cheese, honey and cinnamon; slowly mix in yogurt until blended. Spread tortillas with cream cheese mixture; top with strawberries.
Nutrition Facts 1 taco: 225 calories, 12g fat (6g saturated fat), 24mg cholesterol, 280mg sodium, 25g carbohydrate (8g sugars, 2g fiber), 4g protein.
One of my favorite brunch dishes is eggs Benedict. While I adore the traditional version, I also have fun using other flavors. This is my Italian take using a semi-homemade creamy pesto sauce.—Jenn Tidwell, Fair Oaks, California
Ingredients
2 tablespoons butter
1 tablespoon all-purpose flour
1 cup 2% milk
1 cup grated Parmesan cheese
3 tablespoons prepared pesto
1/8 teaspoon ground nutmeg
1/8 teaspoon pepper
4 large eggs
2 onion bagels, split and toasted
8 cooked bacon strips
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Directions
In a small saucepan, melt butter over medium heat. Stir in flour until smooth; gradually whisk in milk. Bring to a boil, stirring constantly; cook and stir until slightly thickened, 3-5 minutes. Stir in cheese, pesto, nutmeg and pepper. Keep warm.
Place 2-3 in. of water in a large saucepan or skillet with high sides. Bring to a boil; adjust heat to maintain a gentle simmer. Break one egg into a small bowl; holding bowl close to surface of water, slip egg into water. Repeat with remaining eggs.
Cook, uncovered, until whites are completely set and yolks begin to thicken but are not hard, 3-5 minutes. Using a slotted spoon, lift eggs out of water.
Top each bagel half with two slices of bacon, a poached egg and sauce. Serve immediately.
Aunt Marion, my namesake, is like a grandma to me. She gave me this luscious salad recipe, which goes to all our family reunions, hunt club suppers and snowmobile club picnics…and I go home with no leftovers! —Marion LaTourette, Honesdale, Pennsylvania
Ingredients
1 can (20 ounces) pineapple chunks, drained
1 can (15-1/4 ounces) sliced peaches, drained and cut into bite-size pieces
1 can (11 ounces) mandarin oranges, drained
1 can Peaches, drained
2 unpeeled red apples, cut into bite-sized pieces
FRUIT SAUCE:
1 cup cold whole milk
3/4 cup sour cream
1/3 cup thawed orange juice concentrate
1 package (3.4 ounces) instant vanilla pudding mix
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Directions
In a large bowl, combine fruits; set aside. Whisk sauce ingredients until smooth. Gently fold into fruits. Cover and chill for 3-4 hours before serving.
Nutrition Facts 1 cup: 218 calories, 5g fat (3g saturated fat), 7mg cholesterol, 86mg sodium, 44g carbohydrate (37g sugars, 3g fiber), 2g protein.
I love this recipe! It's perfect for fuss-free holiday breakfasts or company, it’s utterly delicious and so easy to put together the night before. —Amy Berry, Poland, MaineIngredients
6 large eggs
1-3/4 cups fat-free milk
1 teaspoon sugar
1 teaspoon ground cinnamon
1 teaspoon vanilla extract
1/4 teaspoon salt
1 loaf (1 pound) French bread, cubed
1 package (12 ounces) frozen unsweetened mixed berries
2 tablespoons cold butter
1/3 cup packed brown sugar
Optional: Confectioners' sugar and maple syrup
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Directions
Whisk together first 6 ingredients. Place bread cubes in a 13x9-in. or 3-quart baking dish coated with cooking spray. Pour egg mixture over top. Refrigerate, covered, 8 hours or overnight.
Preheat oven to 350°. Remove berries from freezer and French toast from refrigerator and let stand while oven heats. Bake, covered, 30 minutes.
In a small bowl, cut butter into brown sugar until crumbly. Top French toast with berries; sprinkle with brown sugar mixture. Bake, uncovered, until a knife inserted in the center comes out clean, 15-20 minutes. If desired, dust with confectioners' sugar and serve with syrup.
Nutrition Facts 1 serving: 310 calories, 8g fat (3g saturated fat), 148mg cholesterol, 517mg sodium, 46g carbohydrate (17g sugars, 3g fiber), 13g protein.
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’m a night-shift nurse. When I get home, I make a crunchy parfait with yogurt as a protein boost before heading off to a good day’s sleep.—Meredith Brazinski, Neptune, NJ
Ingredients
4 cups reduced-fat plain Greek yogurt
1 package (3.4 ounces) instant vanilla orcheesecake pudding mix
1/2 cup almond butter
1 cup granola with fruit and nuts
Toasted chopped almonds, optional
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Directions
In a large bowl, mix yogurt and pudding mix until well blended; gently stir in almond butter to swirl. Layer 1/2 cup yogurt mixture and 2 tablespoons granola in each of four parfait glasses. Repeat layers. If desired, sprinkle with almonds. Serve immediately.
Nutrition Facts 1 serving (calculated without almonds): 560 calories, 26g fat (5g saturated fat), 13mg cholesterol, 508mg sodium, 56g carbohydrate (34g sugars, 5g fiber), 32g protein.
Easter brunch will be an event to remember with this elegant egg pastry as the main dish. Everyone will love the bold flavors and light texture. —Jamie Brown-Miller, Napa, California
Ingredients
1 sheet frozen puff pastry, thawed
2 tablespoons butter, divided
1-1/2 cups sliced fresh shiitake mushrooms
1 cup fresh baby spinach
6 large eggs, lightly beaten
1/2 cup crumbled goat cheese
4 thin slices prosciutto
1 tablespoon minced fresh tarragon
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Directions
Preheat oven to 425°. Place four 6-ounce ramekins or custard cups upside-down on a large baking sheet. Grease outsides of ramekins well. Cut puff pastry into quarters; shape each quarter around a ramekin Bake 14-16 minutes or until golden brown.
Meanwhile, in a large skillet, melt 1 tablespoon butter over medium-high heat. Add mushrooms; cook and stir 2-3 minutes or until lightly browned. Stir in spinach until wilted; remove from pan.
In same pan, heat remaining butter over medium heat. Pour in eggs; cook and stir until eggs are thickened and no liquid egg remains. Gently stir in goat cheese, chili sauce and mushroom mixture.
Carefully remove pastries from ramekins and place right-side up on individual serving plates. Line bottoms and sides of pastries with prosciutto. Fill with egg mixture; sprinkle with tarragon.
Nutrition Facts 1 serving: 545 calories, 35g fat (13g saturated fat), 324mg cholesterol, 826mg sodium, 39g carbohydrate (2g sugars, 6g fiber), 21g protein.
My son and I love having a croque-madame (a fried egg atop our grilled ham and cheese) for lunch. If eggs aren't your favorite, you can make the sandwich without it (which makes it a croque-monsieur). —Carolyn Turner, Reno, NevadaIngredients
1 pound thinly sliced Gruyere cheese, divided
16 slices sourdough bread
1-1/2 pounds thinly sliced deli ham
1/2 cup butter, softened
4 to 6 Tablespoons Greek Vanilla Yogurt with honey
EGGS:
2 tablespoons butter
8 large eggs
Italian seasoning
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Directions
Preheat oven to 400°. Place half of the cheese on 8 bread slices; top with ham and remaining bread. Spread outsides of sandwiches with softened butter.
On a griddle, toast sandwiches over medium heat 2-3 minutes on each side or until golden brown. Spread tops with mayonnaise; top with remaining cheese. Transfer to an ungreased baking sheet; bake 4-5 minutes or until cheese is melted.
Meanwhile, for eggs, heat 1 tablespoon butter on griddle over medium-high heat. Break 4 eggs, 1 at a time, onto griddle. Reduce heat to low. Cook to desired doneness, turning after whites are set if desired. Sprinkle with salt and pepper. Place eggs over sandwiches. Repeat with remaining ingredients.
Croque-Madame Tips What does croque-madame mean? Croque-madame refers to the famous hot ham and cheese sandwich served with an egg on top. The egg is said the resemble a woman’s hatWhere does croque-madame come from? Croque-madame comes from France.What is the difference between a croque-monsieur and madame? The difference between croque-monsieur and croque-madame is that croque-madame is topped with an egg on top. Both are hot ham and cheese sandwiches. Research contributed by Sarah Fischer, Taste of Home Culinary Assistant
Nutrition Facts 1 sandwich: 758 calories, 47g fat (24g saturated fat), 344mg cholesterol, 1691mg sodium, 40g carbohydrate (2g sugars, 2g fiber), 46g protein.
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
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.
Lime Coconut Smoothie Bowl
This Key lime and coconut smoothie bowl is the most refreshing thing on the planet! —Madeline Butler, Denver, Colorado
Ingredients
1 cup fresh baby spinach
1/2 cup ice cubes
1/2 cup cubed fresh pineapple
1/2 cup chopped peeled mango or frozen mango chunks
1/2 cup plain Greek yogurt
1/4 cup sweetened shredded coconut
3 tablespoons honey
2 teaspoons grated lime zest
1 teaspoon lime juice
1/2 teaspoon vanilla extract
1 tablespoon spreadable cream cheese, optional
Optional: Lime wedges, sliced banana, sliced almonds, granola, dark chocolate chips and additional shredded coconut
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Directions
Place the first 11 ingredients in a blender; if desired, add cream cheese. Cover and process until smooth. Pour into chilled bowls. Serve immediately, with optional toppings as desired.
Nutrition Facts 1 cup: 325 calories, 10g fat (7g saturated fat), 15mg cholesterol, 80mg sodium, 60g carbohydrate (51g sugars, 4g fiber), 4g protein.
Piping hot and puffy from the oven, this golden pancake made a pretty presentation for a skier's theme breakfast I hosted. Served with homemade buttermilk syrup, it's an eye-opening treat. Make several German pancakes if you're feeding a crowd, and keep in mind that my easy syrup tastes great on waffles and French toast, too. —Renae Moncur, Burley, Idaho
Ingredients
6 large eggs
1 cup 2% milk
1 cup all-purpose flour
1/2 teaspoon salt
2 tablespoons butter, melted
BUTTERMILK SYRUP:
1/2 cup butter, cubed
1-1/2 cups sugar
3/4 cup buttermilk
2 tablespoons corn syrup
1 teaspoon baking soda
2 teaspoons vanilla extract
Confectioners' sugar
Fresh blueberries, optional
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Directions
Preheat oven to 400°. Place first 4 ingredients in a blender; process just until smooth.
Pour melted butter into a 13x9-in. baking dish; tilt dish to coat. Add batter; bake, uncovered, until puffed and golden brown, about 20 minutes.
Meanwhile, place butter, sugar, buttermilk, corn syrup and baking soda in a small saucepan; bring to a boil. Cook, uncovered, 7 minutes. Remove from heat; stir in vanilla.
Remove pancake from oven. Dust with confectioners' sugar; serve immediately with syrup and, if desired, fresh blueberries.
Health Tip: The pancake itself is just 150 calories and 7g fat. For a nutritious spin, fill it with sautéed fresh fruit and a dusting of confectioners’ sugar, or go savory with some leftover cubed turkey, gravy and herbs.
Nutrition Facts 1 piece pancake with 1/4 cup syrup: 428 calories, 19g fat (11g saturated fat), 203mg cholesterol, 543mg sodium, 56g carbohydrate (42g sugars, 0 fiber), 8g protein.
This recipe satisfied all of my cravings for breakfast when I was pregnant. I knew I was getting plenty of nutrition in each serving and it tasted great.—Penelope Wylie, San Francisco, California
Ingredients
4 frozen low-fat multigrain waffles
1/2 cup almond butter or creamy peanut butter
2 cups strawberry yogurt
2 cups sliced fresh strawberries
Toasted chopped almonds, optional
Maple syrup, optional
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Directions
Toast waffles according to package directions. Spread each waffle with 2 tablespoons almond butter. Cut waffles into bite-sized pieces.
Layer half the yogurt, bananas, strawberries and waffle pieces into 4 parfait glasses. Repeat layers. If desired, top with toasted almonds and maple syrup. Serve immediately.
Nutrition Facts 1 serving: 469 calories, 20g fat (4g saturated fat), 6mg cholesterol, 337mg sodium, 65g carbohydrate (39g sugars, 8g fiber), 15g protein. Recommended Video
Ever since we met, my husband has made me hash browns with bacon, pepper jack and sour cream. We share it when we have guests, too. —Annie Ciszak Pazar, Anchorage, Alaska
Ingredients
1 package (20 ounces) refrigerated shredded hash brown potatoes
1/4 cup finely chopped onion
1/2 teaspoon salt
1/4 teaspoon pepper
4 tablespoons olive oil, divided
1/2 cup pepper jack cheese
1/2 cup crumbled cooked bacon
1/2 cup sour cream
2 green onions, thinly sliced
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Directions
In a large bowl, toss potatoes with onion, salt and pepper. In a small cast-iron or other heavy skillet, heat 2 teaspoons oil over medium heat. Add 1 cup potato mixture, pressing down to flatten with spatula. Cook, without stirring, until bottom is golden brown, 4-5 minutes. Drizzle with 1 teaspoon oil; flip. Cook until bottom is golden brown, 4-5 minutes, sprinkling with 2 tablespoons cheese and 2 tablespoons bacon during the last minute of cooking.
Fold hash browns in half; slide onto plate and keep warm. Repeat with remaining ingredients. Top with sour cream and green onions.
Nutrition Facts 1 serving: 410 calories, 27g fat (9g saturated fat), 26mg cholesterol, 791mg sodium, 30g carbohydrate (3g sugars, 3g fiber), 13g protein.
Drop egg yolks on nests of whipped Italian-seasoned egg whites, then bake in a cast-iron skillet. Dreamy!—Matthew Hass, Franklin, Wisconsin
Ingredients
4 large eggs, separated
1/4 teaspoon Italian seasoning
1/8 teaspoon salt
1/8 teaspoon pepper
1/4 cup shredded Parmesan cheese
1 tablespoon minced fresh basil
1 tablespoon finely chopped oil-packed sun-dried tomatoes
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Directions
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.
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