Tag: breakfast

Sausage Breakfast Sandwich

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Sausage Breakfast Sandwich

Course: Breakfast
Servings: 1
Calories: 253kcal

Ingredients

  • nonstick cooking spray
  • 1/4 cup liquid low-cholesterol egg substitute
  • 1 English muffin
  • 1  turkey sausage patty
  • 1 tbsp shredded natural sharp cheddar cheese

Instructions

  • In a small skillet sprayed with nonstick cooking spray, pour egg product and cook over medium low heat. When egg appears almost cooked through, turn over with a spatula and cook additional 30 seconds.
  • Toast English muffin.
  • Place turkey sausage patty on a plate, cover with a paper towel and cook in the microwave for 1 minute or the time recommended on package.
  • Assemble cooked egg on English muffin (fold to fit muffin). Top with sausage patty, then sharp cheddar cheese and remaining muffin half.

Nutrition

Serving: 1sandwich | Calories: 253kcal | Carbohydrates: 26g | Protein: 17g | Fat: 9g | Cholesterol: 32mg | Sodium: 591mg | Potassium: 218mg | Fiber: 2g | Calcium: 174mg | Phosphorus: 158mg

Breakfast Bagel

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Breakfast Bagel

Course: Breakfast
Servings: 2
Calories: 134kcal

Ingredients

  • 1 bagel, 2 ounce size
  • 2 tbsp cream cheese
  • 2 tomato slices, 1/4" thick
  • 2 red onion slices
  • 1 tsp low-sodium lemon pepper seasoning

Instructions

  • Slice bagel and toast until golden brown.
  • Spread cream cheese over each bagel half. Place onion slice and tomato slice on top and sprinkle with lemon pepper.

Notes

Serving Size: 1/2 bagel with toppings

Nutrition

Calories: 134kcal | Carbohydrates: 19g | Protein: 5g | Fat: 6g | Cholesterol: 15mg | Sodium: 219mg | Potassium: 162mg | Fiber: 2g | Calcium: 9mg | Phosphorus: 50mg

Breakfast Burrito

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Breakfast Burrito

Course: Breakfast
Servings: 2
Calories: 366kcal

Ingredients

  • nonstick cooking spray
  • 4 eggs
  • 3 tbsp Ortega green chiles, diced
  • 1/4 tsp ground cumin
  • 1/2 tsp Tabasco hot pepper sauce
  • 2 flour tortillas, burrito size

Instructions

  • Spray a medium-size skillet with nonstick cooking spray and heat over medium heat.
  • In a bowl, beat eggs with green chiles, cumin and hot sauce. Pour eggs into skillet and cook and stir 1 to 2 minutes until eggs are done.
  • Heat tortillas for 20 seconds in microwave or in separate skillet over medium heat. Place half the egg mixture on each tortilla and roll up burrito style.

Nutrition

Serving: 1burrito | Calories: 366kcal | Carbohydrates: 33g | Protein: 18g | Fat: 18g | Cholesterol: 372mg | Sodium: 594mg | Potassium: 245mg | Fiber: 3g | Calcium: 117mg | Phosphorus: 300mg

Ham and Egg Muffins

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Ham and Egg Muffins

This is a quick and healthy breakfast option that you can make in advance and freeze. Simply reheat on your way out the door in the morning. These freeze well and can be reheated at anytime.
Prep Time15 mins
Cook Time20 mins
Total Time35 mins
Course: Breakfast, Snack
Servings: 12
Calories: 101kcal

Ingredients

  • cooking spray
  • 6 large eggs
  • 1 1/2 cups frozen chopped spinach, thawed and drained
  • 1 cup chopped red bell pepper
  • 7 oz diced fully cooked ham
  • 3/4 cup egg whites
  • 1/4 cup crumbled feta cheese
  • 2 tbsp water
  • salt and ground black pepper to taste

Instructions

  • Preheat oven to 400 degrees F (200 degrees C). Spray 12 muffin cups with cooking spray or line with paper liners.
  • Combine eggs, spinach, red bell pepper, ham, egg whites, feta cheese, water, salt, and pepper in a large bowl. Ladle egg mixture into the prepared muffin cups.
  • Bake in the preheated oven until set in the middle, 20 to 25 minutes.

Nutrition

Calories: 101kcal | Carbohydrates: 2g | Protein: 9.1g | Fat: 6.3g | Saturated Fat: 2g | Cholesterol: 105mg | Sodium: 333mg | Potassium: 205mg | Fiber: 0.8g | Calcium: 57mg | Iron: 1mg

Coconut Oatmeal

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Coconut Oatmeal

Delicious oatmeal made with coconut, raisins, cranberries, walnuts. Brown rice can be used in place of oatmeal.
Prep Time5 mins
Cook Time10 mins
Total Time15 mins
Course: Breads, Grains, and Cereals, Breakfast, Carbohydrate Foods
Servings: 6
Calories: 379kcal

Ingredients

  • 3 1/2 cups plain or vanilla soy milk
  • 1/4 tsp salt
  • 2 cups  rolled oats
  • 1/4 cup pure maple syrup
  • 1/3 cup raisins
  • 1/3 cup dried cranberries
  • 1/3 cup sweetened flaked coconut
  • 1/3 cup chopped walnuts
  • 1 (8 ounce) container plain yogurt (optional)
  • 3 tbsp honey (optional)

Instructions

  • Pour the milk and salt into a saucepan, and bring to a boil. Stir in the oats, maple syrup, raisins, and cranberries. Return to a boil, then reduce heat to medium. Cook for 5 minutes. Stir in walnuts and coconut, and let stand until it reaches your desired thickness. Spoon into serving bowls, and top with yogurt and honey, if desired.

Nutrition

Calories: 379kcal | Carbohydrates: 63.1g | Protein: 11.6g | Fat: 10.4g | Saturated Fat: 2g | Cholesterol: 2mg | Sodium: 212mg | Potassium: 499mg | Fiber: 5.1g | Calcium: 140mg | Iron: 3mg