Healthy Breakfast Recipes
RECIPES
ORANGE PANCAKE BREAKFAST
(Yields 4 servings)2 egg whites
1 1/2 cup baking mix (i.e., reduced fat Bisquick)
3/4 cup nonfat milk
1/2 cup orange juice
2 teaspoons finely grated orange peel
1/2 teaspoon orange flavoring
vegetable spray
Beat egg whites until slightly frothy in a medium mixing bowl using a wire whisk. Add baking mix, milk, orange juice, grated orange peel, and flavoring. Stir just until blended.
Spray a non-stick skillet or griddle with vegetable spray, and heat on medium-high heat. Pour approximately 1/4 cup batter onto hot skillet. Cook until tiny bubbles appear all over pancakes. Turn and continue to cook until lightly browned.
Nutrition Information (Per two 1/4-inch cakes):
Calories: 192
Protein: 6 grams (g)
Fat: 3 grams (g)
Cholesterol: 1 milligrams (mg)
Sodium: 535 milligrams (mg)
Source: Healthy Day, Long Beach Community Medical Center.
REDUCED CHOLESTEROL SCRAMBLE
(Yields 4 servings)
8 eggs (discard 4 of the yolks)
2 Tablespoons nonfat milk
1/2 cup bell pepper, finely chopped
1/4 cup green onion, finely chopped
1/2 cup fat-free cheddar cheese, grated
1/4 teaspoon pepper
1/8 teaspoon chili powder (optional)
Vegetable spray
Take the 4 whole eggs, the 4 egg whites, and milk, and mix until blended. Add bell pepper, green onion, and seasonings. Heat skillet on medium heat, spray with vegetable spray.
Pour egg mixture into skillet, stir frequently to ensure even cooking. When eggs begin to congeal, add cheese and continue cooking. Remove from heat when eggs are cooked. Serve with salsa or sliced tomatoes if desired.
Nutrition Information (Per 1 egg/1egg white serving)
Calories: 120
Protein: 13 grams (g)
Cholesterol: 262 milligrams (mg)
Sodium: 195 milligrams (mg)
