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BREAKFAST CASSEROLE
1 lb. bulk sausage 8 eggs (substitute egg beaters) 8 slices of hard toasted bread (or croutons) 2 1/4 cups skim milk 1 tsp. dry mustard 1/2 tsp. salt 1/2 cup shredded fat free cheddar cheese
In large skillet, brown sausage; drain off fat. In medium mixing bowl, break and beat eggs; add cheese, milk. mustard and salt, mix thoroughly. Break bread into pieces (about crouton size). In 13x9 baking dish, layer bread, then sausage. Pour milk mixture over bread and sausage. Refrigerate overnight. To bake, preheat oven to 350 degrees and cook for 45 minutes. Cut into squares and serve warm. Note: Bacon or ham can be substituted for sausage! protein from sausage, eggs, skim milk and cheese.. Can't beat this!!!!
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HAM AND EGG CASSEROLE
Casserole Ingredients:
9 eggs, 1 carton of sour cream, 1/3 c cooked chopped ham, 1 c grated cheese
Directions:
Softly scramble eggs, then pour in buttered casserole dish. Crumble chopped ham on top. Cover with sour cream and cheese. Refrigerate until ready to bake. Bake at 300° for 25 minutes, or until set. May be prepared night before and baked before serving. Serves 6
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Mexican Scrambled Eggs
1/2 cup chopped onion 1 tablespoon reduced-calorie margarine 1 can (4 ounces) diced mild green chilies, drained 1 fresh tomato, diced 4 eggs 2 egg whites (use egg beaters) 1/3 cup low fat milk 1/4 teaspoon garlic powder 1/4 teaspoon Sweet'N Low granulated sugar substitute 2 ounces reduced-fat cheddar cheese, shredded Chopped green onion and minced fresh parsley for garnish
1. In shallow 8- or 9-inch round microwave dish, cook onions and margarine, covered, on high power 2 minutes. Stir in chilies and tomato; cook, uncovered, 1 minute.
2. In medium size bowl, beat together eggs, egg whites, milk, garlic powder and Sweet'N Low; pour over vegetables. Continue cooking, uncovered, 4 to 5 minutes, stirring frequently to move mixture from outside of dish toward center.
3. Just before eggs are firm, sprinkle with cheese. Do not overcook, as mixture will continue to cook after being removed from microwave.
4. Sprinkle with green onion and parsley. Serve immediately.
Per serving: 163 calories, 13 g protein, 7 g carbohydrate, 9 g fat, 3 g saturated fat, 218 mg cholesterol, 344 mg sodium.
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Breakfast Burrito
Moisten 1 small flour tortilla with lightly dampened hands and soften it by holding it over a gas flame or brushing it across a medium high electric burner. Spread the center of the tortilla with 1 tablespoon drained and rinsed canned beans mashed to a paste with a little sour cream.
Sprinkle it with a tablespoon of Mexican salsa verde and 1/2 cup (not packed) of monteray jack or cheddar cheese. Lightly scramble two or three eggs and spoon them across the center of the tortilla. Roll up the burrito like an egg roll closing off the ends and throw it in the microwave for about 20 seconds, just long enough to melt the ends.
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Wonderful Eggs! Scramble eggs with shredded salsa-jack cheese. Pour pecante sauce over the top.
THIS IS THE BEST BREAKFAST EVER!
This is a great lo-carb breakfast
It goes like this: thinly sliced steak grilled with eggs, onions, serrano peppers and provolone cheese. It doesn't look pretty w hen it hits the plate but is it really yummy.
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Spanish Omlet
2 fresh egg whites 1 cup substitute eggs 1/2 teaspoon Worcestershire sauce 1/4 cup finely sliced fat free or lowfat Borden's or Kraft Cheese slices Salt Cayenne Chopped parsley for garnish Serves 4
Omelets aren't complicated and they are fun to make and so easy. You can make this a fritatta by sautéing chopped tomatoes, green peppers mushrooms or onions and adding them to the top of the eggs and baking in a 350 degree oven until the eggs are cooked. This recipe is simple with no baking. Nonstick omelet pans and vegetable spray make it easier.
A Spanish omelet is made by adding hot, cooked, sliced potatoes, some chopped tomatoes, chopped green peppers, and minced garlic. Slices of lemon rubbed avocado and scallions top the Spanish omelet nicely.
Cooked shellfish can also be added to the plain or cheese omelet.
1. In a small bowl, beat the egg whites until frothy (or stiff for a firmer omelet). Add the substitute eggs Worcestershire sauce, salt, cayenne and cheese, folding in well.
2. To a medium-hot, large, nonstick skillet with a lid, pour the egg mixture into the pan. Lower the heat and cook until partially firm, checking the bottom often with a spatula to see it doesn't burn. Turn over carefully.
3. Slice into four pieces. Add any toppings. Sprinkle on the parsley.
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Georgian Egg Salad
This fascinating Russian take on egg salad comes from Darra Goldstein's prize-winning cookbook, The Georgian Feast. It's delicious on Wasa crackers.
Serves 4
4 large eggs, hard cooked 2 tablespoons minced fresh cilantro 3 tablespoons unsalted butter, softened to room temperature 2 tablespoons minced scallions, white part only 1/4 cup ground walnuts (optional) 1/8 teaspoon salt 2 tablespoons minced fresh dill
Per Serving: Protein 7.1g; Fat 17.7g; Carbohydrate 1.6g Mash the eggs with the butter in a small bowl. Stir in the remaining ingredients and mix well.
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HAM AND EGG CASSEROLE
Casserole Ingredients:
9 eggs, 1 carton of sour cream, 1/3 c cooked chopped ham, 1 c grated cheese
Directions:
Softly scramble eggs, then pour in buttered casserole dish. Crumble chopped ham on top. Cover with sour cream and cheese. Refrigerate until ready to bake. Bake at 300° for 25 minutes, or until set. May be prepared night before and baked before serving. Serves 6
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Breakfast Burrito
Moisten 1 small flour tortilla with lightly dampened hands and soften it by holding it over a gas flame or brushing it across a medium high electric burner. Spread the center of the tortilla with 1 tablespoon drained and rinsed canned beans mashed to a paste with a little low fat sour cream.
Sprinkle it with a tablespoon of Mexican salsa verde and 1/2 cup (not packed) of monteray jack or cheddar cheese.
Lightly scramble two or three eggs and spoon them across the center of the tortilla. Roll up the burrito like an egg roll closing off the ends and throw it in the microwave for about 20 seconds, just long enough to melt the ends.
You can make these ahead of time and freeze them in zip lock bags.. pop them in the microwave.. You get protein from Beans, Sour Cream, Eggs, Cheese and yes even from the tortilla.. This one breakfast burrito is 35 grams of protein using three eggs. (use egg beaters for low calories)
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