Breakfast Recipes

Low fat, Low Calorie Breakfast Recipes

Summer Veggie Omelet

Ingredients

Cooking spray

2/3 cup frozen whole-kernel corn, thawed

1/2 cup chopped zucchini

3 tablespoons chopped green onions

1/4 teaspoon salt, divided

2 tablespoons water

1/4 teaspoon black pepper

3 large egg whites

1 large egg

2 tablespoons shredded reduced fat gouda cheese

Preparation

Heat a small saucepan over medium-high heat. Coat pan with cooking spray. Add corn, zucchini, onions, and 1/8 teaspoon salt to pan; sauté 4 minutes or until vegetables are crisp-tender. Remove from heat.

Heat a 10-inch nonstick skillet over medium-high heat. Combine 1/8 teaspoon salt, water, pepper, egg whites, and egg, stirring well with a whisk. Coat pan with cooking spray. Pour egg mixture into pan; cook until edges begin to set (about 2 minutes). Gently lift the edges of omelet with a spatula, tilting pan to allow uncooked egg mixture to come in contact with pan. Spoon corn mixture onto half of omelet; sprinkle corn mixture with cheese. Loosen omelet with a spatula, and fold in half over corn mixture. Cook 2 minutes or until the cheese melts. Carefully slide omelet onto a plate.

• 
  
• Ingredients
• 2 cups regular oats
• 1/3 cup ground flaxseed
• 1/4 cup chopped walnuts
• 1/4 cup chopped slivered almonds
• 2 teaspoons ground cinnamon
• 1/3 cup orange juice
• 1/3 cup honey
• 1/4 cup packed brown sugar
• 2 teaspoons canola oil
• 1 teaspoon vanilla extract
• Cooking spray
• 1/3 cup dried cranberries

Preparation

• Preheat oven to 300°.
• Combine first 5 ingredients in a medium bowl.
• Combine orange juice, honey, and brown sugar in a small saucepan. Cook over medium heat just until sugar dissolves, stirring frequently. Remove from heat; stir in oil and vanilla.
• Pour honey mixture over oat mixture, stirring to coat. Spread mixture in a thin layer onto a jelly-roll pan coated with cooking spray. Bake at 300° for 10 minutes; stir well. Bake an additional 10 to 15 minutes or until golden brown. Spoon granola into a bowl; stir in dried cranberries. Cool completely.
• Note: Store completely cooled granola in an airtight container at room temperature for up to 2 weeks.
• 
  
• Breakfast Parfait 
• 
  • • Ingredients
    •  
  • • 3/4 cup low-fat cottage cheese or low-fat plain yogurt
  • 1 cup pineapple chunks, papaya chunks or cling peaches
  • 2 teaspoons toasted wheat germ
  • Preparation
  • Place cottage cheese (or yogurt) in a small bowl. Top with fruit and sprinkle with wheat germ.
  
  
  
  
  Kashi Cereal
  
  
  
  
  Go to your local market and get the Kashi cereal that you like. This is great for a quick breakfast before a workout, school, or work.
  
  
  
  
  
  
  
  
  
  
  Strawberry Oatmeal Smoothie
  
  
  
  

  • Ingredients

    
    • 1 cup soy milk
    • 1/2 cup rolled oats
    • 1 banana, broken into chunks
    • 14 frozen strawberries
    • 1/2 teaspoon vanilla extract
    • 1 1/2 teaspoons white sugar
    • Preparation
    • In a blender, combine soy milk, oats, banana and strawberries. Add vanilla and sugar if desired. Blend until smooth. Pour into glasses and serve.
    
    
    
    
    Gloomy Day 
    
    
    Smoothie
    
    
    Ingredients
    
    

    • 1 mango - peeled, seeded, and cut into chunks
    • 1 banana, peeled and chopped
    • 1 cup orange juice
    • 1 cup vanilla nonfat yogurt
• Preparation
• Place mango, banana, orange juice, and yogurt in a blender. Blend until smooth. Serve in clear glasses, and drink!
• 
  

• 
  

  Bagel & Cream Cheese
  Ingredients
  One 3 ounce whole wheat bagel
  2 tablespoons of low fat cream cheese
  optional. one slice of tomato on each side
  
  
  
  
  Quick Start Breakfast
  Ingredients
  1 cup of whole grain oat cereal
  1 cup of skim milk
  1 cup of blueberries or any fruit
  
  
  
  

  Recipies are from eatingwell.com

  allrecipes.com, cookinglight.com.
  
  
  
  

A boost of granola