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11/15/10 11:18 A

Huevos rancheros, use the eggs as filling, in whole wheat tortillas, rolled up, pour a little enchalida sauce over them, and sprinkle with shredded cheddar cheese. You can top with a dab of sourcream or nonfat plain yogurt. Really read the labels of the enchilada sauce, the fat contant can widley vary, plus if you haven't used it before I suggest you get the mild. The sauce is really what makes this dish a WOWWER! LOL

ATHENA1966 Posts: 4,003
11/12/10 6:57 P

My mom use to put left over chili on scrambled eggs with a little cheese on top. It was really good!

BEVERLEAF Posts: 88,318
11/12/10 3:43 P

I use up leftover spaghetti sauce & meatballs in an omelet. Just heat a little sauce and a couple of meatballs in the microwave; make your omelet as usual and when the top is cooked, add sliced meatballs and sauce, fold over and voila! I also add a little shredded mozzarella if I have it (or cheese of your choice).

SMARTYPANTS24 Posts: 268
11/7/10 3:39 P

I rotate through a variety of foods:
Fruit smoothies: 1 cup almond milk, 1.5 cups frozen fruit, 2T almond butter, banana

Toast with peanut butter or cream cheese and jam

Cereal with milk or almond milk

On the weekends I get fancy, I have a lot more time

French toast, waffles, eggs ham and toast, cream of wheat or red river cereal with fruit, spices and milk added, home-made McMuffins, fritatas. I usually search for new recipes online.

SMARTYPANTS24 Posts: 268
11/7/10 3:38 P

I rotate through a variety of foods:
Fruit smoothies: 1 cup almond milk, 1.5 cups frozen fruit, 2T almond butter, banana

Toast with peanut butter or cream cheese and jam

Cereal with milk or almond milk

On the weekends I get fancy, I have a lot more time

French toast, waffles, eggs ham and toast, cream of wheat or red river cereal with fruit, spices and milk added, home-made McMuffins, fritatas. I usually search for new recipes online.

RECIPE4ME Posts: 382
11/6/10 6:34 P

mix it up a little... add veggies to your scrambled egg... make a veggie omelet with veggies in your fridge

I like to add, garlic, tomato, broccoli, pineapple, salsa
you can also use onion, peppers... try any veggies, you may like'm

PEACHES2001 SparkPoints: (0)
Fitness Minutes: (2,634)
Posts: 63
11/2/10 11:30 P

all those recipes look really yummy

ASK4JJG Posts: 1,795
11/1/10 3:35 P

Apple Breakfast Strata
Planning a family brunch that calls for something extra special? This oven-baked egg dish puffs up golden and fills your kitchen with the irresistible scent of baked apples.
Serves: 6

8 slices reduced-calorie French or Italian bread, cut into 1-inch cubes
1 (8-ounce) package Philadelphia fat-free cream cheese
1 1/4 cups Cary's Sugar Free Maple Syrup
2 cups (4 small) cored, peeled, and chopped cooking apples
2/3 cup Carnation Nonfat Dry Milk Powder
1 cup water
6 eggs or equivalent in egg substitute
1 teaspoon apple pie spice

1. Place half of bread cubes in an ungreased 11-by-7-inch loaf pan.

2. In a large bowl, stir cream cheese with a spoon until soft. Add 1/2 cup maple syrup. Mix gently to combine. Drop cream cheese mixture by spoonful evenly over top of bread cubes.

3. Evenly sprinkle chopped apples over cream cheese mixture. Top with remaining bread cubes.

4. In a large bowl, combine dry milk powder and water. Add eggs and apple pie spice. Mix well to combine using a wire whisk. Pour milk mixture evenly over top.

5. Cover and refrigerate for at least 2 hours or up to overnight.

6. Bake at 375 degrees for 30 to 35 minutes or until strata is set.

7. Drizzle remaining 3/4 cup maple syrup evenly over top. Cut into 6 servings. Serve at once.

Calories: 291 Fat: 7g Carbs: 0 Protein: 18g Fiber: 2g Sodium: 676mg



Baked Hash Brown Egg Cups
Cooking For Two by Joanna Lund pg 234
Serves 2

This is one of my favorite new ways to serve breakfast and it's all because I'm cooking in custard cups! These are so simple to serve, and they look terrific. In fact, these are "worth getting up for!"

1/2 cup shredded Kraft reduced-fat Cheddar cheese*
2 1/4 cups frozen loose packed shredded hash brown potatoes
1/4 cup finely chopped green onion
2 eggs, or equivalent in egg substitute
1 tablespoon Land O Lakes Fat Free Half & Half
1/2 teaspoon lemon pepper

Preheat oven to 375 degrees. Spray two (12 ounce) ovenproof custard cups with butter-flavored cooking spray. Reserve 2 tablespoons Cheddar cheese. In a medium bowl, combine potatoes, remaining 6 tablespoons Cheddar cheese, and onion. Press mixture in bottom and up sides of prepared custard cups, leaving an indentation in center. Place custard cups on a baking sheet and bake for 25 minutes. In a small bowl, combine eggs, half & half, and lemon pepper. Evenly spoon egg mixture in center of hash brown crusts. Sprinkle 1 tablespoon reserved Cheddar cheese evenly over top. Continue baking for 8 to 12 minutes or until eggs are set and cooked to desired doneness.

Hint: Mr. Dell's frozen shredded potatoes are a good choice or raw shredded potatoes, rinsed and patted dry, may be used in place of frozen potatoes.

Each serving equals:
HE: 2 protein, 3/4 bread, 1/4 vegetable, 4 optional calories

226 calories, 10 gm fat, 17gm protein, 17 gm carbohydrate, 450 mg sodium, 245 mg calcium, 2 gm fiber

Diabetic exchanges: 2 meat, 1 starch

Carb choices: 1

Mexican Breakfast Casserole
{Suggestions: Try using a low sodium ham to healthify this dish. Be sure the bread is one you know you can use. Take care, Gloria}
From: Light & Tasty October/November 2007, p56

"I make this recipe whenever I'm having overnight guests," writes Leona Hansen of Kennedy Meadows, California. "Fresh fruit and tortillas or sweet rolls go very well to complete breakfast."

This recipe is: Healthy
Servings: 4
Prep: 15 min + chilling
Bake: 40 min

4 cups cubed day-old French bread
1 cup cubed fully cooked lean ham
1 (4oz can) chopped green chilies
1/4 cup chopped sweet red pepper
1 1/4 cups egg substitute
1 cup fat-free milk
1/4 tsp onion powder
1/4 tsp ground cumin
1/4 tsp ground mustard
1/8 to 1/4 tsp cayenne pepper
1/4 tsp paprika
1 1/4 cups shredded reduced-fat cheddar cheese
Salsa, optional

In an 8-in. square baking dish coated with cooking spray, combine the bread cubes, ham, chilies and red pepper.

In a small bowl, whisk the egg substitute, milk, onion powder, cumin, mustard and cayenne. Pour over bread mixture; sprinkle with paprika. Cover and refrigerate overnight.

Remove from the refrigerator 30 minutes before baking. Bake at 350 degrees F for 30 minutes. Uncover; sprinkle with cheese. Bake 10-15 minutes longer or until a knife inserted near the center comes out clean. Let stand for 5 minutes before cutting. Serve with salsa if desired.

Servings: 4
Nutrition per Serving (calculated without salsa):
305 Calories, 11g Fat, 6g Saturated Fat, 40mg Cholesterol, 1,154mg Sodium**, 25g Carbs, 2g Fiber, 28g Protein


Breakfast Burrito
Cooking Healthy with a Microwave, pg 237

Here's another bit of kitchen magic that produces a wonderful egg filling in no time at all! What a quick and easy meal this makes---and cleanup is simple.
Serves 4

4 eggs, beaten, or equivalent in egg substitute
1/4 cup chopped green onion
1/2 cup coarsely chopped cherry tomatoes
6 tablespoons shredded Kraft reduced-fat Cheddar cheese
4 (6-inch) flour tortillas
3/4 cup chunky salsa (mild, medium, or hot)

Spray an 8-cup microwave-safe mixing bowl with butter-flavored cooking spray. In prepared bowl, combine eggs, green onion, and tomatoes. Microwave on HIGH (100 % power) for 1 minute. Stir in Cheddar cheese and continue to microwave on HIGH for 1 minute longer. Spoon about 1/2 cup egg mixture in center of each tortilla. Roll each up and place in an 8-by-8-inch microwave-safe baking dish. Microwave on HIGH for 1 minute. For each serving, place 1 burrito on a plate and spoon 3 tablespoons salsa over top.

Each serving equals:
HE: 1 1/2 protein, 1 bread, 3/4 vegetable

236 calories, 8 gm fat, 13 gm protein, 28 gm carbohydrate, 634 mg sodium, 159 mg calcium, 2 gm fiber

Diabetic exchanges: 1 1/2 meat, 1 starch, 1 vegetable

Tex-Mex Breakfast Pizza
Source: Better Homes and Gardens

Nonstick cooking spray
1 1/2 cups frozen loose-pack diced hash brown potatoes, thawed
2 green onions, sliced
1 to 2 canned jalapeno peppers or canned whole green chili
peppers, drained, seeded, and chopped
1/4 teaspoon ground cumin
1 clove garlic, minced
1 cup refrigerated or frozen egg product, thawed
1/4 cup fat-free milk
1 tablespoon snipped fresh cilantro
1 16-ounce Italian bread shell (Boboli)
1/2 cup shredded reduced-fat Monterey Jack cheese (2 ounces)
1 small tomato, seeded and chopped


1. Lightly coat a large skillet with cooking spray. Preheat
over medium heat. Add the potatoes, green onions, peppers,
cumin, and garlic. Cook and stir about 3 minutes or until the
vegetables are tender.

2. In a small bowl stir together egg product, milk, and
cilantro; add to skillet. Cook, without stirring, until
mixture begins to set on the bottom and around the edge. Using
a spatula, lift and fold the partially cooked mixture so
uncooked portion flows underneath. Continue cooking and folding
until egg product is cooked through, but is still glossy and
moist. Remove from heat.

3. To assemble pizza, place the bread shell on a large baking
sheet or a 12-inch pizza pan. Sprinkle half of the cheese over
the shell. Top with the egg mixture, tomato, and the remaining

4. Bake in a 375 degree F oven for 8 to 10 minutes or until
cheese is melted. Cut into wedges to serve.
Makes 8 servings.

Nutritional facts per serving: calories: 235, total fat: 6g,
saturated fat: 1g, cholesterol: 8mg, sodium: 424mg,
carbohydrate: 33g, fiber: 2g, protein: 14g, vitamin C: 14%,
calcium: 11%, iron: 15%,

2 starch exchanges, 1 lean meat exchange

Ham Cheese and Egg Cups

Makes 12 servings

12 (1-ounce) slices reduced-sodium Virginia or Black Forest ham*
3 (1-ounce) slices 100% whole-grain or white bread, each torn into 4 pieces
1 1/2 cups (12 fluid ounces) fat-free egg substitute
3 cups grated Cabot 50% Reduced Fat Cheddar (12 ounces)
1/4 teaspoon ground black pepper, or to taste
3 tablespoons chopped fresh chives

1. Place rack in middle of oven and preheat oven to 400ºF. Lightly coat 12-cup muffin tin (with 4-ounce cups) with cooking spray.

2. Gently fit one ham slice into each cup (edges will stick up). Add some of bread in center of each, then pour egg substitute on top. Sprinkle with cheese, then with pepper.

3. Bake for 15 minutes, or until set. Remove from muffin tin, sprinkle with chives and serve.

*Choose thick slices of ham with small diameter instead of thin slices with larger diameter.

Nutrition Analysis
Calories 129, Calories From Fat 45, Total Fat 5g, Saturated Fat 3.5g, Cholesterol 30mg, Sodium 460mg, Total Carbohydrates 5g, Dietary Fiber 1g, Calcium 234mg, Protein 16g

From Cabot Cheese

SNOOPY1960 Posts: 1,687
10/28/10 10:09 P


1/2 cup applesauce
EggBeaters equivilent to 2 whole eggs
3/4 cup sugar or Splenda equivilent
2 cups flour
2 tsp baking powder
1/2 tsp salt
2 cups any fruit ( I have used blueberries, sliced strawberries and chopped apples.

Using paper liners in your muffin/cupcake pan. Sprinkle a little cinnamon/sugar on top.

Bake in a 350 degree oven for 30 minutes .

Makes one dozen muffins.

These freeze well! I put them in individual plastic sandwich bags and can be warmed up in the microwave in 30 seconds

10/28/10 12:02 P

My mom used to make fried oatmeal patties for breakfast. It was great.
The oatmeal was leftovers & one could use the Pam spray instead of Crisco.
She's also made mashed potato patties from leftovers favorite topped with an egg!

HEALTHYJ29 SparkPoints: (0)
Fitness Minutes: (0)
Posts: 1,307
10/28/10 7:56 A

Low fat french toast with whole grain bread,mix of egg/whites,cinnamon
Protein Pancakes 1/2c oatmeal,1/2c eggwhites,1/2c cottage cheese which is blended and put in a pan
Whole grain cereal,milk,fruit
Peanut or almond butter on whole grain wrap with fruit
Greek yogurt,berries,whole grain cereal

SIRYN511 Posts: 33
10/27/10 5:36 P

If you want a really good stick to your ribs breakfast try oatmeal. I know it doesn't always sound the most appealing but it is really easy and great for you. I use 1/2 cup instant oats and 1 tbsp ground flax seed with 1 cup water. For toppings oatmeal tastes great with apple butter, crushed pineapple or if you are in a sweet mood, but with out all of the calories, pumpkin butter. I found the recipe on It is really easy to make and when I entered it into the spark recipes nutrition info 1 tbsp has only 45.9 calories and 47.7% of your daily req of Vitamin A.

-POOKIE- Posts: 22,528
10/27/10 2:14 P

Fish for breakfast used to be common, seems to have fallen out of favour over the years.

But pilchards, sardines, mackeral and kippers are all great breakfast foods.

10/27/10 9:00 A

yeah need to find breakfast that is not the same all the time
low fat we use eggbeaters fat free cheese
so i make alot of scramble eggs like to do different stuff someday

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