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Easy Breakfast

Crustless Caprese Quiche


Nonstick cooking spray
1/3 cup plus 2 tablespoons whole wheat or other whole grain breadcrumbs
2 teaspoons extra-virgin olive oil
1 medium onion, diced
Kosher salt
4 plum tomatoes (2 chopped and 2 thinly sliced crosswise)
2 large eggs plus 2 large egg whites
1/2 cup part-skim ricotta cheese
1/2 cup 2-percent milk
1/4 cup packed fresh basil leaves, thinly sliced, plus 1 sprig for garnish
4 ounces shredded part-skim mozzarella

Preheat the oven to 350 degrees F. Coat a 9-inch deep-sided pie pan with nonstick cooking spray. Evenly sprinkle 2 tablespoons of the breadcrumbs into the pan.

Heat the oil in a large nonstick skillet over medium-low heat. Add the onion and 1/8 teaspoon salt and cover the skillet. Cook, stirring occasionally, until the onions soften without color, about 15 minutes. Stir in the chopped tomatoes and cook for 1 minute. Transfer to a medium bowl and set aside.

Meanwhile, add the eggs, egg whites, ricotta, milk, the remaining 1/3 cup breadcrumbs and 3/4 teaspoon salt to a blender until well combined and smooth. Stir in the sliced basil and the onion-tomato mixture.

Pour the egg mixture into the prepared pie pan. Sprinkle with the mozzarella. Arrange the sliced tomatoes in an overlapping style around the top.

Bake until the eggs are set and the cheese is lightly browned, about 35 minutes. Let stand for 10 minutes to complete the cooking process. Garnish with the fresh basil sprig. Slice into 4 wedges with a sharp knife and serve.


Zucchini “Hash Browns” and Eggs with Berry-Nana Smoothie


Berry-Nana Smoothie:
2 cups frozen mixed berries
1 cup lowfat vanilla yogurt
1/2 cup orange juice
2 teaspoons honey, optional
2 frozen ripe bananas
Zucchini “Hash Browns”:
1 1/2 tablespoons extra-virgin olive oil
1 medium onion, diced
2 teaspoons finely chopped fresh sage
1 large clove garlic, minced
1 small jalapeƱo pepper, minced with some seeds
2 teaspoons white wine vinegar
3 large zucchini or yellow summer squash, cut into 1/2-inch pieces
Kosher salt and freshly ground black pepper
1/4 cup chopped roasted red pepper
1/4 cup chopped fresh parsley or cilantro
8 large eggs
4 slices whole wheat bread, toasted

For the smoothies: Combine the berries, yogurt, orange juice, honey and bananas together in a blender, and puree until smooth. Divide evenly among four glasses and refrigerate until ready to serve.

For the “hash browns”: Heat the oil in a large nonstick skillet over medium-high heat. Add the onions and cook, stirring, until soft and lightly browned, about 6 minutes. Add the sage, garlic and jalapenos and cook, stirring, until fragrant, about 30 seconds. Add the vinegar, squash, 3/4 teaspoon salt and some pepper, and stir to combine. Cover and cook, stirring occasionally, until the squash begins to soften, 6 to 8 minutes. Uncover and add the red pepper and half of the parsley. Cook until the squash is completely soft and lightly brown, 6 to 8 minutes more. Remove from the heat.

Make 8 small indentations in the squash with a measuring cup or the back of a ladle. Crack the eggs into the indentations and sprinkle with salt and pepper. Return the pan to medium heat, cover and cook until the egg whites are set and the yolks are still runny, about 4 minutes.

Divide the “hash browns” and eggs evenly among four plates. Serve each with a smoothie and 1 slice of toast.

Per serving: Calories 480; Fat 18 g (Saturated 5 g); Cholesterol 375 mg; Sodium 720 mg; Carbohydrate 60 g; Protein 24 g; Fiber 8 g; Sugars 36 g

Broccoli Frittata with Tomato Toast and Banana Milk


2 ripe bananas, sliced
3 cups plus 1/3 cup reduced-fat milk
2 cups broccoli florets
5 slices whole wheat bread
1/3 cup shredded low-fat Swiss
1/4 cup fresh basil leaves
2 large eggs plus 2 large egg whites
Kosher salt and freshly ground black pepper
1 tablespoon olive oil
2 cloves garlic, halved
1 ripe tomato, cut into 4 slices

Divide the sliced bananas among the four glasses, smash slightly and fill each glass with 3/4 cup of milk. Refrigerate until ready to serve.

Combine the broccoli and 1 tablespoon water in a microwave-safe bowl. Cover with plastic wrap and microwave until crisp-tender, about 2 minutes. Let rest for a few minutes, carefully remove the plastic and drain.

Tear up one slice of bread into small pieces and soak in the remaining 1/3 cup milk in a large bowl until soft, about 2 minutes. Add the broccoli, cheese, basil, eggs, 1/2 teaspoon salt and some pepper. Heat half of the oil in a medium nonstick pan over medium heat. Pour in the egg mixture and cook until the bottom begins to set, about 2 minutes. Adjust the heat to medium-low, cover and continue to cook until the middle is set, 6 to 7 minutes more.

Meanwhile, toast the remaining bread, then rub each slice with garlic and top with a slice of tomato. Drizzle the toast with the remaining 1/2 tablespoon oil.

Cut the frittata into four slices and divide among four plates along with the tomato toast. Serve with the banana milk.

Per serving (1/4 frittata, 1/2 banana, 6-ounces milk, 1 slice toast, 1/4 tomato): Calories 350; Fat 12 g (Saturated 4.5 g); Cholesterol 110 mg; Sodium 600 mg; Carbohydrate 41 g; Protein 21 g; Fiber 5 g; Sugar 20 g

Tropical Breakfast Parfait


2 cups vanilla yogurt (low-fat or non-fat is fine)
1 small can mandarin oranges, drained
3/4 cup crisped rice breakfast cereal
1 cup diced fresh pineapple

Put 2 tablespoons of yogurt in the bottom of each of four juice glasses. Top with 4 orange slices. Sprinkle the oranges with a 1 1/2 tablespoons of cereal, followed by 2 more tablespoons of yogurt. Top with diced pineapple then with another 1 1/2 tablespoons cereal.

Baked Eggs with Salsa Verde


Vegetable oil, as needed
1/3 cup Salsa Verde, recipe follows
4 large eggs
Kosher salt and freshly ground black pepper
1/4 cup shredded Monterey jack cheese (about 1/2 ounce)
2 tablespoons chopped fresh cilantro leaves
Salsa Verde:
1 pound tomatillos, husked and rinsed
1 clove garlic
1/4 medium onion
1/4 jalapeno chile, with seeds
1 teaspoon kosher salt
4 sprigs fresh cilantro

Preheat the oven to 400 degrees F.

Lightly oil a medium nonstick skillet with an ovenproof handle. Spoon a heaping 1/3 cup of salsa into the pan. Lightly press down the salsa to make 4 evenly spaced shallow nests and break an egg into each. Season with salt and pepper. Bake until the egg whites are cooked and the yolks are still runny, about 15 minutes. Sprinkle the cheese over the eggs and continue baking until just melted, about 1 minute more. Top with the cilantro. Serve immediately.

Salsa Verde:
Put the tomatillos in a medium saucepan with water to cover. Bring to a boil and cook until tender, about 7 minutes. Drain.

Puree the garlic, onion, jalapeno, and salt in a blender until smooth. Add the tomatillos and cilantro sprigs and puree until smooth.

Yield: About 3 cups

Nutrient Value Per Tablespoon: 5 calories, 1 g carbohydrate, 0.3 g fiber, 0.2 g fat (0 g saturated)

Yummy Breakfast


1 whole egg

2 egg whites
1 cup of broccoli florets
1 handful baby spinach
1/2 a bell pepper, diced
1 teaspoon coconut oil
Salt & Pepper to season
1 teaspoon spicy
1 tablespoon medium salsa
1 tablespoon fresh cilantro
Begin cooking broccoli in a nonstick pan with the coconut oil until florets are tender. Lower the heat to lowest setting. Add spinach and peppers, stir. Whisk eggs and seasonings until frothy, immediately pour into pan and stir with a spatula. When eggs are semi-set and cooked, spread them out with the spatula in an even layer. When edges are completely set, flip upon itself into an omelet and top with chopped cilantro & fresh salsa. Serve with a toasted English muffin (spread with Greek yogurt cream cheese + sliced bananas and strawberries)

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