Thursday: Breakfast, Lunch, Dinner
- Katherine Victoria Vananderland
- Oct 13, 2021
- 10 min read
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
Total Time Prep/Total Time: 25 min.
Makes 4 servings
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
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.
This is a family favorite in my house. It's very quick and satisfying and not to mention, yummy! —Sharon Mannix, Windsor, New York
Total Time Prep/Total Time: 20 min.
Makes 2 servings
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.
Italian Pizza Omelet
Add a Review Test Kitchen Approved
Total Time Prep/Total Time: 20 min. Makes 1 serving
Savory and special, this tasty omelet with classic pizza flavors will be a hit with all who taste it. —Agnes Ward, Stratford, Ontario
Total Time Prep/Total Time: 20 min. Makes 1 serving
Ingredients
3/4 cup sliced fresh mushrooms
2 tablespoons chopped onion
2 teaspoons olive oil
1 tablespoon butter
3 eggs
3 tablespoons water
1/8 teaspoon salt
1/8 teaspoon pepper
1/4 cup shredded part-skim mozzarella cheese
1/4 cup marinara sauce or spaghetti sauce, warmed
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Directions
In a small nonstick skillet, saute mushrooms and onion in oil until tender. Remove from skillet and set aside.
In the same skillet, melt butter over medium-high heat. Whisk the eggs, water, salt and pepper. Add egg mixture to skillet (mixture should set immediately at edges).
As eggs set, push cooked edges toward the center, letting uncooked portion flow underneath. When the eggs are set, spoon mushroom mixture on one side and sprinkle with cheese; fold other side over filling. Slide omelet onto a plate. Serve with marinara sauce.
Nutrition Facts 1 omelet: 523 calories, 40g fat (16g saturated fat), 681mg cholesterol, 830mg sodium, 14g carbohydrate (9g sugars, 2g fiber), 29g protein.
Since this omelet is packed with whole grains, veggies and protein, all I have to do is add a side of fresh fruit for a healthy breakfast before work. Instead of asparagus, sometimes I make this with fresh spinach. —Bonita Suter, Lawrence, Michigan
Asparagus Omelet Tortilla Wrap
1 review Test Kitchen Approved
Total Time Prep/Total Time: 20 min. Makes 1 serving
Since this omelet is packed with whole grains, veggies and protein, all I have to do is add a side of fresh fruit for a healthy breakfast before work. Instead of asparagus, sometimes I make this with fresh spinach. —Bonita Suter, Lawrence, Michigan
Ingredients
1 large egg
2 large egg whites
1 tablespoon fat-free milk
2 teaspoons grated Parmesan cheese
1/8 teaspoon pepper
4 fresh asparagus spears, trimmed and sliced
1 teaspoon butter
1 green onion, chopped
1 whole wheat tortilla (8 inches), warmed
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Directions
In a small bowl, whisk the first five ingredients until blended. Place a small nonstick skillet coated with cooking spray over medium heat; add asparagus. Cook and stir 3-4 minutes or until crisp-tender. Remove from pan.
In same skillet, heat butter over medium-high 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, spoon green onion and asparagus on one side. Fold omelet in half; serve in tortilla.
Nutrition Facts 1 wrap: 319 calories, 13g fat (5g saturated fat), 225mg cholesterol, 444mg sodium, 28g carbohydrate (4g sugars, 3g fiber), 21g protein. Diabetic Exchanges: 2 lean meat, 2 fat, 1-1/2 starch.
Drop egg yolks on nests of whipped Italian-seasoned egg whites, then bake in a cast-iron skillet. Dreamy!—Matthew Hass, Franklin, Wisconsin
Italian Cloud Eggs
2 reviews Test Kitchen Approved
Total Time Prep/Total Time: 25 min. Makes 4 servings
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.
I love this recipe. It may not be your typical breakfast, but it has all the right elements. Plus, it’s easy, healthy and fast. Just turn your favorite omelet ingredients into a morning salad! —Pauline Custer, Duluth, Minnesota
Denver Omelet Salad
1 review Test Kitchen Approved
Total Time Prep/Total Time: 25 min. Makes 4 servings
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
Salt and pepper to taste
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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’m not a big fan of sweets for breakfast, but I love a crisp waffle. My son and I tried these BLT waffles, and they were a huge success! We used gluten-free, dairy-free waffles with fantastic results. —Courtney Stultz, Weir, Kansas
Total Time Prep: 10 min. Cook: 25 min. Makes 4 servings
Ingredients
8 bacon strips
4 cups chopped fresh kale
4 large eggs
4 frozen waffles
1 large tomato, sliced
1/2 cup shredded cheddar cheese
Optional: Chipotle mayonnaise and minced fresh parsley
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Directions
In a large nonstick skillet, cook bacon over medium heat until crisp. Remove to paper towels to drain. Discard drippings, reserving 2 tablespoons. Cook and stir kale in 1 tablespoon drippings in same pan over medium heat until tender, 6-8 minutes. Remove and keep warm. Add remaining 1 tablespoon drippings to pan. Break eggs, 1 at a time, into pan; reduce heat to low. Cook until whites are set and yolks begin to thicken, turning once if desired.
Meanwhile, prepare waffles according to package directions. Top each waffle with kale, tomato slices, 1 egg, cheese and 2 bacon strips. If desired, serve with chipotle mayonnaise and parsley.
Nutrition Facts 1 serving: 382 calories, 26g fat (9g saturated fat), 228mg cholesterol, 695mg sodium, 19g carbohydrate (3g sugars, 2g fiber), 18g protein.
Carmel-Nut Waffle Cake
I wanted to use waffles in a creative way and came up with an idea of making a cake out of them. Not only did it take much less time than making an ordinary cake, it came out just as delicious as a traditional cake. Waffles can be made ahead, wrapped and stored in the fridge until ready to assemble this cake. —Kristina S., Yonkers, New York
Total Time Prep: 25 min. Cook: 20 min. Makes 6 servings
Ingredients
1/2 cup whole wheat flour
1/2 cup all-purpose flour
2 tablespoons cornstarch
1-1/2 teaspoons baking powder
1/4 teaspoon salt
2 large eggs, room temperature
1/2 cup plus 2 tablespoons whole milk
1 tablespoon canola oil
1 teaspoon vanilla extract
butterscotch syrup:
3/4 cup sugar
2 tablespoons water
1 tablespoon light corn syrup
1/4 cup heavy whipping cream
1 tablespoon unsalted butter
1 teaspoon ground cinnamon
1/2 teaspoon vanilla extract
Dash salt
toppings:
1/2 cup finely chopped walnuts, toasted
1/2 cup finely chopped pecans, toasted
1 cup sweetened whipped cream
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Directions
Grease and preheat waffle iron. Whisk together first 5 ingredients. In a separate bowl, whisk together eggs, milk, oil and vanilla until blended. Add to dry ingredients; stir just until moistened. Bake 6 waffles according to manufacturer’s directions until golden brown.
For butterscotch syrup, combine sugar, water and corn syrup in a small heavy saucepan; stir gently to moisten all the sugar. Cook over medium-low heat, gently swirling pan occasionally, until sugar is dissolved. Cover; bring to a boil over medium-high heat. Cook 1 minute. Uncover pan; continue to boil and gently swirl pan until syrup turns a medium amber color, 3-4 minutes. Immediately remove from heat, and gradually stir in remaining syrup ingredients. Cool.
For toppings, combine walnuts and pecans. To assemble cake, place 1 waffle on a serving plate. Spoon some butterscotch syrup over it; layer with some of each of the following: banana slices, nut mixture and whipped cream. Repeat layers 4 times. Top with remaining waffle and remaining syrup; sprinkle with remaining nut mixture.
Nutrition Facts 1 waffle: 535 calories, 31g fat (11g saturated fat), 104mg cholesterol, 509mg sodium, 60g carbohydrate (36g sugars, 4g fiber), 9g 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
Total Time Prep/Total Time: 15 min. Makes 2 servings
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.
Creamy Scallop Crepes
Total Time Prep: 45 min. + chilling Bake: 15 min. Makes 6 servings
These savory crepes feel so elegant for the holidays. I like to add 1/4 teaspoon of fresh dill weed to the crepe batter before refrigerating. —Doreen Kelly, Hatboro, Pennsylvania
Ingredients
2 large egg whites
1 large egg
1-1/2 cups fat-free milk
1 cup all-purpose flour
1/2 teaspoon salt
2 tablespoons unsalted butter, melted
filling:
1 pound bay scallops
1/2 cup white wine or reduced-sodium chicken broth
1/8 teaspoon white pepper
1 pound sliced fresh mushrooms
4 green onions, sliced
2 tablespoons butter
1/4 cup all-purpose flour
2/3 cup fat-free evaporated milk
1/2 cup shredded reduced-fat Swiss cheese
Sliced green onions, optional
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Directions
In a small bowl, beat the egg whites, egg and milk. Combine flour and salt; add to milk mixture and mix well. Cover and refrigerate for 1 hour.
Brush an 8-in. nonstick skillet lightly with melted butter; heat. Stir crepe batter; pour 2 tablespoons 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, brushing skillet with melted butter as needed. When cool, stack crepes with waxed paper or paper towels in between.
In a large nonstick skillet, bring the scallops, wine and pepper to a boil. Reduce heat; simmer until scallops are firm and opaque, 3-4 minutes. Drain, reserving cooking liquid; set liquid and scallops aside.
In the same skillet, saute mushrooms and onions in butter until almost tender. Sprinkle with flour; stir until blended. Gradually stir in evaporated milk and cooking liquid. Bring to a boil; cook and stir until thickened, about 2 minutes. Remove from the heat. Stir in cheese and scallops.
Spread 1/3 cup filling down the center of each crepe; roll up and place in a 13x9-in. baking dish coated with cooking spray. Cover and bake at 350° until heated through, 12-15 minutes.
Nutrition Facts
2 crepes: 331 calories, 10g fat (6g saturated fat), 76mg cholesterol, 641mg sodium, 33g carbohydrate (9g sugars, 2g fiber), 24g protein. Diabetic exchanges: 3 lean meat, 2 starch, 2 fat.
Great for a last-minute breakfast, brunch or lunch, this special frittata has a combination of crab and Swiss cheese that my guests rave about. I also like to use sausage and cheddar cheese with asparagus. —Deborah Posey, Virginia Beach, Virginia
Ingredients
6 large eggs
1/3 cup chopped onion
1/3 cup chopped sweet red pepper
1/3 cup chopped fresh mushrooms
1 tablespoon olive oil
1 can (6 ounces) lump crabmeat, drained
1/4 cup shredded Swiss cheese
1 tablespoon minced fresh parsley, optional
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Directions
In a small bowl, whisk eggs; set aside. In an 8-in. ovenproof skillet, saute the onion, pepper and mushrooms in oil until tender. Reduce heat; sprinkle with crab. Top with eggs. Cover and cook until nearly set, 5-7 minutes.
Uncover skillet; sprinkle with cheese and, if desired, parsley. Broil 3-4 in. from the heat until eggs are completely set, 2-3 minutes. Let stand for 5 minutes. Cut into wedges.
Nutrition Facts 1 wedge: 215 calories, 13g fat (4g saturated fat), 361mg cholesterol, 265mg sodium, 3g carbohydrate (2g sugars, 1g fiber), 21g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat.
TASTE OF HOME
Churro Waffles
I make a churro-inspired version: I top waffles with cinnamon, whipped cream and dulce de leche sauce. —Justin Williams, Former Culinary Assistant
TASTE OF HOME
Nutella Waffles
I top my waffles with Nutella, peanut butter, bananas and a sprinkling of crushed peanuts. Mmm. —Beth Tomkiw, Chief Content Officer
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