Tuesday: Breakfast, Lunch, Dinner
- Katherine Victoria Vananderland
- Nov 15, 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
We turned one of our favorite smoothies into a smoothie bowl and topped it with even more fresh fruit and a few toasted almonds for a little crunch. —Taste of Home Test Kitchen, Milwaukee, Wisconsin
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
Total Time Prep: 10 min. Cook: 7 hours
Makes
6 servings
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 Total Time Prep/Total Time: 25 min
Makes 10 waffles
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.
Ingredients
Total Time Prep/Total Time: 10 min.
Makes
6 servings
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.
Total Time Prep: 1 hour + chilling Bake: 20 min.
Makes 12 servings
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.
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
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.
I love this recipe—it’s not your typical breakfast, but it has all the right elements: easy, healthy and fast. Turn your favorite omelet ingredients into a morning salad! —Pauline Custer, Duluth, Minnesota
Total Time Prep/Total Time: 25 min. Makes 4 servings
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
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 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
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.
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
Total Time Prep: 10 min. Cook: 6 hours
Makes
8 servings
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.
My girlfriend loves pumpkin, so I enjoy making these for her on cool Sunday mornings. —Charles Insler, Silver Spring, Maryland
Ingredients
Total Time Prep: 20 min. Cook: 5 min./batch Makes 12 waffles
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.
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.
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