Showing posts with label Breakfast under 200 calories. Show all posts

Oatmeal And Apples

Oatmeal And Apples
Ingredients:
2 cups Steel Oats
1 T butter
4 cups Boiling Water
2 tsp. cinnamon
3 apples, peeled and diced
¼ cup brown sugar
1 tsp salt
2½ cups milk
Optional toppings:
brown sugar, maple syrup, fruit, nuts

Method:
  1. Preheat oven to 375 and grease a 9 x 13 pan.
  2. Melt butter in skillet and add oats. Stir until lightly toasted. Put oats in a large mixing bowl and pour boiling water over. 
  3. Add apples,cinnamon, brown sugar and salt and stir until combined. Add milk and stir. Pour into prepared dish and bake for 50-60 minutes or until browned and set. Stir oatmeal before serving and then add toppings as desired.
  4. This reheats well. Just add a little milk before you reheat to prevent the oatmeal from drying out.

Total calories:150

Slow Cooker Oats




Ingredients

1 cup steel cut oats
4 cups water
2 tsp cinnamon
1 tsp vanilla extract
1 tsp Stevia® (or your favorite sweetener)
Optional Toppings*:
fresh blueberries
pecan bits
skim milk
*Optional ingredients are not included in the nutritional calculations.

Method

Heavily coat slow cooker with cooking spray.
Place oats in slow cooker and pour water over oats.
Add in cinnamon and vanilla and stir to mix.
Cover and cook on low for 7-8 hours overnight.
Wake up and stir oats.
Add Stevia (or your favorite sweetener) to taste. If the oats are too thick, simply add in skim milk or almond milk and stir to desired consistency.
Optional: Top with fresh blueberries, pecans and skim milk.

Nutritions:
Per Serving:
Calories: 150
Fat: 2.5g
Carbohydrates: 27g
Fiber: 4g
Protein: 5g
Sugars: 1g

Gluten-Free Blintzes





Ingredients

1-1/2 cups fat-free milk
3 eggs
2 tablespoons butter, melted
2/3 cup gluten-free all-purpose baking flour
1/2 teaspoon salt

FILLING:
1 cup (8 ounces) 2% cottage cheese
3 ounces reduced-fat cream cheese
2 tablespoons sugar
1/4 teaspoon almond extract
2-1/4 cups each fresh blueberries and raspberries

Method

In a small bowl, combine the milk, eggs and butter.
Combine the flour and salt; add to milk mixture and mix well. Cover and refrigerate for 1 hour.
Coat an 8-in. nonstick skillet with cooking spray; heat over medium heat.
Stir crepe batter; pour 2 tablespoons into center of skillet.
Lift and tilt pan to coat bottom evenly.
Cook until top appears dry; turn and cook 15-20 seconds longer.
Remove to a wire rack. Repeat with remaining batter, coating skillet with cooking spray as needed. When cool, stack crepes with waxed paper or paper towels in between.
In a blender, cover and process cheeses until smooth.
Add sugar and extract; pulse until combined. Spread a scant 1 tablespoonful onto each crepe. Fold opposite sides of crepe over filling, forming a little bundle.
Place seam side down in a 15-in. x 10-in. x 1-in. baking pan coated with cooking spray. Bake, uncovered, at 350° for 10-12 minutes or until heated through. Serve topped with berries and dust with confectioners' sugar if desired.
Yield: 9 servings

Nutritional Facts
2 blintzes with 1/2 cup fruit (calculated without confectioners' sugar) equals 180 calories, 7 g fat (4 g saturated fat), 88 mg cholesterol, 319 mg sodium, 22 g carbohydrate, 4 g fiber, 9 g protein. Diabetic Exchanges: 1 starch, 1 lean meat, 1/2 fruit, 1/2 fat.

Four-Fruit Compote



Ingredients
1 can (20 ounces) pineapple chunks
1/2 cup sugar
2 tablespoons cornstarch
1/3 cup orange juice
1 tablespoon lemon juice
1 can (11 ounces) mandarin oranges, drained
3 to 4 medium apples, chopped
2 to 3 medium bananas, sliced

Method

  1. Drain pineapple, reserving 3/4 cup juice. 
  2. In a large saucepan, combine sugar and cornstarch. 
  3. Whisk in the pineapple, orange and lemon juices until smooth. 
  4. Cook and stir over medium heat until thickened and bubbly; cook and stir 1 minute longer. Remove from the heat; set aside. 
  5. In a large bowl, combine the fruits. 
  6. Pour warm sauce over the fruit; stir gently to coat. Cover and refrigerate. Yield: 12-16 servings. 


Nutritional Facts
1 serving (1 cup) equals 89 calories, trace fat (trace saturated fat), 0 cholesterol, 2 mg sodium, 23 g carbohydrate, 1 g fiber, trace protein.

Mini Ham 'n' Cheese Frittatas


Ingredients

6 large eggs
4 large egg whites
2 tablespoons fat-free milk
1/4 teaspoon salt
1/4 teaspoon pepper
3 tablespoons minced fresh chives
3/4 cup cubed fully cooked ham (about 4 ounces)
1 cup (4 ounces) shredded fat-free cheddar cheese

Method

Preheat oven to 375°. In a bowl, whisk the first five ingredients until blended; stir in chives. Divide ham and cheese among eight muffin cups coated with cooking spray. Top with egg mixture, filling cups three-fourths full.
Bake 22-25 minutes or until a knife inserted near the center comes out clean. Carefully run a knife around sides to loosen.Yield: 8 frittatas. 

Nutritional Facts
1 frittata equals 106 calories, 4 g fat (1 g saturated fat), 167 mg cholesterol, 428 mg sodium, 2 g carbohydrate, trace fiber, 14 g protein. Diabetic Exchange: 2 medium-fat meat.

Cherry Yogurt

Ingredients

4 cups (32 ounces) reduced-fat plain yogurt
1 cup frozen pitted dark sweet cherries, thawed and quartered
1/2 cup cherry juice
3 tablespoons confectioners' sugar
1-1/2 teaspoons vanilla extract

Method

Line a strainer with four layers of cheesecloth or one coffee filter and place over a bowl. Place yogurt in prepared strainer; cover yogurt with edges of cheesecloth. Refrigerate for 8 hours or overnight.
Remove yogurt from cheesecloth and discard liquid from bowl. Place yogurt in a small bowl; stir in the remaining ingredients. Cover and refrigerate until serving. Yield: 3 cups. 

Nutritional Facts

1/2 cup equals 147 calories, 3 g fat (2 g saturated fat), 10 mg cholesterol, 115 mg sodium, 22 g carbohydrate, 1 g fiber, 9 g protein. Diabetic Exchanges: 1 reduced-fat milk, 1/2 fruit.

Raspberry Vanilla Coffee Cake

Ingredients
(makes 10 slices)

1 cup milk of choice (240g)
1/2 cup vanilla-flavored yogurt (such as Wholesoy or Silk) (115g)
1 tbsp ground flax (5g)
1 1/2 tsp pure vanilla extract (6g)
3 tbsp coconut or veg oil (30g)
2 cups spelt flour, all-purpose, or Bob’s gf (250g)
2/3 cups xylitol or sugar (or sucanat) (130g)
4 tsp baking powder
1 tsp salt
1 tsp cinnamon
1/16 tsp pure stevia, or 2 extra tbsp sugar (or 2 NuNaturals packets)
1 2/3 cups raspberries (230g)
1/3 cup more raspberries (50g)

optional: chocolate chips

Method 
  1. Preheat oven to 350 F, and grease a 9 1/2-in springform pan. 
  2. Combine first 5 ingredients (yes, the flax too) and whisk. 
  3. Set aside. In a separate, large measuring bowl, combine all remaining ingredients except the final 1/3 cup raspberries, and stir well. Pour wet into dry and stir until evenly combined (don’t overmix). 
  4. Pour into the prepared pan, then sprinkle the remaining berries on top. 
  5. Bake 1 hour, or until a toothpick inserted in the center comes out relatively clean. 
  6. Cool the healthy raspberry coffee cake in pan on a wire rack, 15 minutes, then remove the sides of the pan.

Chicken and Vegetable Frittata




Ingredients
3 shallots, sliced
1½ Tbsp garlic, minced
2 tsp light butter
salt and pepper, to taste
8 oz chicken breast, diced
nonstick cooking spray or parchment paper
1 cup fresh broccoli florets, chopped
1 cup zucchini, diced
1 cup yellow squash, diced
1 red bell pepper, diced
12 asparagus spears, chopped into 1” pieces
½ cup skim milk
5 eggs + 4 egg whites
¼ cup Parmesan cheese, grated
Instructions

  1. Preheat oven to 350 degrees. In a small pan over medium-low heat, saute shallots, garlic, and butter until soft, about 3 minutes.
  2. Sprinkle chicken with salt and pepper to taste. Add chicken to pan with shallots and garlic and cook for an additional 8-10 minutes or until chicken is done and slightly browned.
  3. Spray a 9” round deep casserole dish with cooking spray or mold parchment paper to dish shape for easy removal.
  4.  Place all vegetables and chicken with shallots into the prepared dish.
  5. Whisk together milk, eggs, and Parmesan cheese and pour over contents in the dish.
  6. Bake for 20-30 minutes, or until eggs are set in the center but not brown.


Nutritions

Per Serving (1/6 of recipe):
Calories: 181
Fat: 7g
Carbohydrates: 10g
Fiber: 2g
Net Carbs: 8g
Protein: 24g
Sugars: 2g
Sodium: 347mg
Vitamin A: 14%
Vitamin C: 92%
Calcium: 11%
Iron: 6%
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