Praise and Worship Sunday

Baked Blueberry & Peach Oatmeal

Ingredients

• 3 cups old-fashioned oats

• 1/2 cup packed brown sugar

• 2 teaspoons baking powder

• 1/2 teaspoon salt

• 2 large egg whites

• 1 large egg

• 1-1/4 cups fat-free milk

• 1/4 cup canola oil

• 1 teaspoon vanilla extract

• 1 can (15 ounces) sliced peaches in juice, drained and chopped

• 1 cup fresh or frozen blueberries

• 1/3 cup chopped walnuts

• Additional fat-free milk, optional

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Directions

• In a large bowl, combine the oats, brown sugar, baking powder and salt. Whisk the egg whites, egg, milk, oil and vanilla; add to dry ingredients and stir until blended. Let stand for 5 minutes. Stir in peaches and blueberries.

• Transfer to an 11x7-in. baking dish coated with cooking spray. Sprinkle with walnuts. Bake, uncovered, at 350° for 35-40 minutes or until top is lightly browned and a thermometer reads 160°. Serve with additional milk if desired.

Nutrition Facts

1 serving (calculated without additional milk): 277 calories, 11g fat (1g saturated fat), 24mg cholesterol, 263mg sodium, 38g carbohydrate (19g sugars, 3g fiber), 8g protein. Diabetic Exchanges: 2 starch, 2 fat, 1/2 fruit.

Mediterranean Omelet

Ingredients

• 4 large eggs

• 1/4 cup water

• 1/8 teaspoon salt

• Dash pepper

• 1 tablespoon butter

• 1/4 cup crumbled feta or goat cheese

• 1/4 cup chopped tomato

• 1 green onion, chopped

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Directions

• In a small bowl, whisk eggs, water, salt and pepper until blended. In a large nonstick skillet, heat butter over medium-high heat. Pour in egg mixture. Mixture should set immediately at edge. As eggs set, push cooked portions toward the center, letting uncooked eggs flow underneath.

• When eggs are thickened and no liquid egg remains, add cheese, tomato and green onion to 1 side. Fold omelet in half and cut into 2 portions; slide onto plates.

Nutrition Facts

1/2 omelet: 236 calories, 18g fat (8g saturated fat), 395mg cholesterol, 472mg sodium, 3g carbohydrate (1g sugars, 1g fiber), 15g protein.

Mediterranean Broccoli & Cheese Omelet

Ingredients

• 2-1/2 cups fresh broccoli florets

• 6 large eggs

• 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, 4-6 minutes or until crisp-tender.

• In a large bowl, whisk eggs, milk, salt and pepper. Stir in cooked broccoli, grated cheese and olives. In a 10-in. ovenproof skillet, heat oil over medium heat; pour in egg mixture. Cook, uncovered, 4-6 minutes or until eggs are nearly set.

• Broil 3-4 in. from heat 2-4 minutes or until eggs are completely set. 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.

Greek Veggie Omelet

Ingredients

• 4 large eggs

• 2 tablespoons fat-free milk

• 1/8 teaspoon salt

• 3 teaspoons olive oil, divided

• 2 cups sliced baby portobello mushrooms

• 1/4 cup finely chopped onion

• 1 cup fresh baby spinach

• 3 tablespoons crumbled feta cheese

• 2 tablespoons sliced ripe olives

• Freshly ground pepper

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Directions

• Whisk together eggs, milk and salt. In a large nonstick skillet, heat 2 teaspoons oil over medium-high heat; saute mushrooms and onion until golden brown, 5-6 minutes. Stir in spinach until wilted; remove from pan.

• In same pan, heat remaining oil over medium-low heat. Pour in egg mixture. As eggs set, push cooked portions toward the center, letting uncooked eggs flow underneath. When eggs are thickened and no liquid egg remains, spoon vegetables on 1 side; sprinkle with cheese and olives. Fold to close; cut in half to serve. Sprinkle with pepper.

Nutrition Facts

1/2 omelet: 271 calories, 19g fat (5g saturated fat), 378mg cholesterol, 475mg sodium, 7g carbohydrate (3g sugars, 2g fiber), 18g protein. Diabetic Exchanges: 2 medium-fat meat, 2 fat, 1 vegetable.

Fluffy Scrambled Eggs

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.

Fluffy Pancakes

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 shortening or butter, melted

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Directions

• In a small bowl, combine flour, sugar, baking powder and salt. Combine egg, milk and shortening; stir into dry ingredients just until moistened.

• Pour batter by 1/4 cupfuls onto a greased hot griddle. Turn when bubbles form on top of pancakes; cook until the second side is golden brown.

Pancake Tips

Why are my pancakes not fluffy?

The culprit is likely overmixing the pancake batter, which overworks the gluten in the flour. Use a gentle hand when folding the wet ingredients into the dry ingredients and mix just until incorporated. It’s ideal to see some streaks and pockets of flour. You can also try adding this secret ingredient that makes the fluffiest pancakes ever.How do you make pancakes from scratch without baking powder?

No baking powder? No problem! For every teaspoon of baking powder in the recipe, combine ½ teaspoon cream of tartar, lemon juice or distilled vinegar, ¼ teaspoon baking soda and ¼ teaspoon cornstarch. Incorporate this quick baking substitution into the batter at the last minute and don’t let the batter rest but use it right away.Why is the first pancake always bad?

The first pancake doesn't have to be bad if you follow these tips. To avoid a bad first pancake, it is best to first season your skillet or griddle by heating it over medium heat. Then, carefully grease the cooking surface with oil or butter, wiping off any excess with a paper towel. You can also try making a test pancake with a small spoonful of batter to gauge whether your pan is the right temperature.Should you let the pancake batter rest?

Yes, you should let the pancake batter rest! Resting the batter for about 5 minutes before spooning onto the griddle allows it to hydrate evenly and helps relax any gluten that may develop, resulting in tender and fluffy pancakes. Check out our other fluffiest pancake recipes.

Reviews

Dad’s Blueberry Buttermilk Pancakes

Ingredients

• 1 cup all-purpose flour

• 3 tablespoons cornmeal

• 3 tablespoons quick-cooking oats

• 3 tablespoons sugar

• 1 teaspoon baking powder

• 1/2 teaspoon baking soda

• 1/2 teaspoon salt

• Dash ground nutmeg

• 1 large egg

• 1-1/2 cups buttermilk

• 2 tablespoons canola oil

• 1 teaspoon vanilla extract

• 1 cup fresh or frozen blueberries

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Directions

• In a large bowl, whisk the first 8 ingredients. In another bowl, whisk egg, buttermilk, oil and vanilla until blended. Add to flour mixture; stir just until moistened (batter will be lumpy). Let stand 15 minutes.

• Lightly grease a griddle or large nonstick skillet; heat over medium heat. Stir blueberries into batter. Pour batter by 1/4 cupfuls onto griddle or skillet. Cook until bubbles on top begin to pop and bottoms are golden brown. Turn; cook until second side is brown.

Nutrition Facts

3 pancakes: 332 calories, 10g fat (2g saturated fat), 50mg cholesterol, 746mg sodium, 52g carbohydrate (18g sugars, 2g fiber), 9g protein.

Hash Brown Breakfast Casserole

Ingredients

• 4 cups frozen shredded hash brown potatoes, thawed

• 1-1/2 cups egg substitute

• 1 cup finely chopped cooked chicken breast

• 1/2 teaspoon garlic powder

• 1/2 teaspoon pepper

• 3/4 cup shredded reduced-fat cheddar cheese

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Directions

• In a large bowl, combine the hash browns, egg substitute, chicken, garlic powder and pepper. Transfer to an 8-in. square baking dish coated with cooking spray; sprinkle with cheese.

• Bake, uncovered, at 350° for 40-45 minutes or until a knife inserted in the center comes out clean. Let stand for 5 minutes before serving.

Nutrition Facts

1 piece: 220 calories, 6g fat (3g saturated fat), 42mg cholesterol, 355mg sodium, 16g carbohydrate (3g sugars, 1g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 1 starch.

Yogurt Breakfast Drink

• 6 servings

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Cantaloupe Banana Smoothies

Ingredients

• 2 cups vanilla yogurt

• 2 cups peach yogurt

• 1/2 cup thawed orange juice concentrate

• 1/2 cup fat-free milk

• 2 cups ice cubes

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Directions

• In a blender, combine the first 4 ingredients; cover and process until smooth. Add ice cubes; cover and process until smooth. Pour into glasses; serve immediately.

Nutrition Facts

1 cup: 166 calories, 2g fat (1g saturated fat), 10mg cholesterol, 100mg sodium, 30g carbohydrate (0 sugars, 0 fiber), 8g protein. Diabetic Exchanges: 1 fruit, 1 fat-free milk.

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Marshmallow Fruit Dip

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.

Yogurt & Honey Fruit Cups

• 6 servings

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Banana Oatmeal Pancakes

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.

Caramelized Bacon Twists

Ingredients

• 1/2 cup packed brown sugar

• 2 teaspoons ground cinnamon

• 1 pound bacon strips

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Directions

• Preheat oven to 350°. Line a 15x10x1-in. pan with foil.

In a shallow bowl, mix brown sugar and cinnamon. Cut bacon strips crosswise in half; dip in sugar mixture to coat. Twist 2 or 3 times, then place in prepared pan. Bake until browned and crisp, 15-20 minutes.

• Freeze option: Freeze cooled bacon twists in freezer containers, separating layers with waxed paper. If desired, reheat in a microwave oven or on a foil-lined baking sheet in a preheated 350° oven before serving.

Nutrition Facts

1 bacon twist: 35 calories, 2g fat (1g saturated fat), 5mg cholesterol, 81mg sodium, 3g carbohydrate (3g sugars, 0 fiber), 2g protein.

Sausage Zucchini Skillet

• 4 servings

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Prosciutto-Pepper Pork Chops

Ingredients

• 1 pound Italian turkey sausage links, casings removed

• 2 large zucchini, cut into 1/2-in. pieces

• 1 large sweet onion, chopped

• 2 garlic cloves, minced

• 1 can (14-1/2 ounces) no-salt-added diced tomatoes, undrained

• 2 cups hot cooked brown rice

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Directions

• In a large nonstick skillet coated with cooking spray, cook sausage, zucchini and onion over medium-high heat 6-8 minutes or until sausage is no longer pink, breaking up sausage into crumbles. Add garlic; cook 1 minute longer. Drain.

• Stir in tomatoes and pepper; bring to a boil. Reduce heat; simmer, uncovered, 4-5 minutes or until liquid is evaporated, stirring occasionally. Serve with rice.

Nutrition Facts

1-1/4 cups sausage mixture with 1/2 cup cooked rice: 262 calories, 8g fat (2g saturated fat), 42mg cholesterol, 483mg sodium, 33g carbohydrate (7g sugars, 3g fiber), 15g protein. Diabetic Exchanges: 2 lean meat, 2 vegetable, 1-1/2 starch

Turkey Breakfast Sausage

Ingredients

• 1 pound lean ground turkey

• 3/4 teaspoon salt

• 1/2 teaspoon rubbed sage

• 1/2 teaspoon pepper

• 1/4 teaspoon ground ginger

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Directions

• Crumble turkey into a large bowl. Add the salt, sage, pepper and ginger. Shape into eight 2-in. patties.

• In a greased cast-iron or other heavy skillet, cook patties over medium heat until a thermometer reads 165° and juices run clear, 4-6 minutes on each side.

Nutrition Facts

1 patty: 85 calories, 5g fat (1g saturated fat), 45mg cholesterol, 275mg sodium, 0 carbohydrate (0 sugars, 0 fiber), 10g protein. Diabetic Exchanges: 1 lean meat, 1/2 fat

Warm ‘n’ Fruity Breakfast Cereal

Ingredients

• 2 cups seven-grain hot cereal

• 1 medium apple, peeled and chopped

• 1/4 cup dried apricots, chopped

• 1/4 cup dried cranberries

• 1/4 cup chopped dates

• 1/4 cup raisins

• 1 teaspoon ground cinnamon

• 1/2 teaspoon salt

• 5 cups water

• 1 cup unsweetened apple juice

• 1/4 cup maple syrup

• Chopped walnuts, optional

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Directions

• Place first 8 ingredients in a 4- or 5-qt. slow cooker coated with cooking spray. Stir in water, juice and syrup.

• Cook, covered, on low until thickened and cereal is tender, 6-7 hours. If desired, top with walnuts.

Editor’s Note: This recipe was tested with Bob’s Red Mill 7-Grain Hot Cereal.

Nutrition Facts

1 cup: 185 calories, 3g fat (0 saturated fat), 0 cholesterol, 120mg sodium, 37g carbohydrate (18g sugars, 5g fiber), 5g protein. Diabetic Exchanges: 1 starch, 1 fruit, 1/2 fat.

Orange Juice Spritzer

Ingredients

• 4 cups orange juice

• 1 liter ginger ale, chilled

• 1/4 cup maraschino cherry juice

• Orange wedges and maraschino cherries, optional

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Directions

• In a 2-qt. pitcher, mix orange juice, ginger ale and cherry juice. Serve over ice. If desired, top servings with orange wedges and cherries.

Nutrition Facts

1 cup: 103 calories, 0 fat (0 saturated fat), 0 cholesterol, 9mg sodium, 25g carbohydrate (23g sugars, 0 fiber), 1g protein.

Aunt Frances’ Lemonade

Ingredients

• 5 lemons

• 5 limes

• 5 oranges

• 3 quarts water

• 1-1/2 to 2 cups sugar

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Directions

• Squeeze the juice from 4 each of the lemons, limes and oranges; pour into a gallon container.

• Thinly slice the remaining fruit and set aside for garnish. Add water and sugar to the juices; mix well. Store in the refrigerator. Serve over ice with fruit slices.

Nutrition Facts

1 cup: 92 calories, 0 fat (0 saturated fat), 0 cholesterol, 1mg sodium, 24g carbohydrate (21g sugars, 1g fiber), 0 protein.