Benefiting from Breakfast: Starting the day on a nutritious note, Shaking up your morning meal, Having a berry good day, Waking up to whole grains and Scrambling to get going.

Benefiting from Breakfast

In This Chapter

� Starting the day on a nutritious note

� Shaking up your morning meal

� Having a berry good day

� Waking up to whole grains

� Scrambling to get going

How often have you heard that breakfast is the most important meal of the day? It’s true! Your first meal kick-starts your metabolism and provides the initial energy you need for physical and mental activity. When it comes to weight loss, there are more good reasons to eat breakfast than there are to skip it, and this chapter outlines those reasons for you. You can find a variety of recipes here that you can substitute for the suggested breakfasts on the meal plans in Chapter 6.

This chapter contains plenty of tips for eating breakfast on the go, making healthier food choices for breakfast, and preventing breakfast boredom. You can also find ideas that may appeal to you even if you normally skip your morning meal.

Getting Off to a Good Start

Your first diet decisions of the day start with breakfast — when, where, why, and how to have it, along with what to eat. Whether you eat breakfast at 6 a.m. or noon, what follows are some compelling reasons to start the active part of your day with a well-balanced meal, and several ways to make breakfast easier and more appealing, whether you eat it at home, on the job, or, once in a while, on the run.

Recognizing great reasons to eat breakfast

By definition, breakfast is the first meal of the day after a night of fasting. So even though some people “skip” breakfast, everyone actually eats breakfast at some point. Some just eat their first meal a little later in the day! You may not feel hungry when you first wake up in the morning, or you may be afraid that after you start eating, you don’t stop, so you put it off as long as possible. Perhaps your day starts later than most people’s. These reasons can all be legitimate for delaying breakfast, but for some people, they can also be habits that contribute to weight gain, especially if skipping an early morning breakfast leads to overeating at the end of the day.

Although several medical studies have shown that people who skip breakfast are more likely to consume more calories later in the day, more calories over- all, eventually gain weight, and become obese than people who regularly enjoy a morning meal, a small group of people in these studies are successful at losing weight even though they don’t eat breakfast. If that is true for you, then it doesn’t really matter if you eat breakfast first thing each day. But if you’re like most people, routinely eating a balanced breakfast is essential to losing weight and maintaining weight loss.

If you normally don’t eat when you first get up, you can try it while you’re on this plan and see if eating breakfast stops you from overeating at other meals and also helps you cut back on the overall number of calories you consume each day. And if you normally do eat breakfast, don’t stop now. If the act of eating breakfast is contributing to your weight problem, it’s because of the amount of food you’re eating in the morning. On a low-calorie diet, you eat less, which should help with your weight loss. Losing weight is always about making changes, so either way, you’re making some sort of adjustment to your usual breakfast routine that may help you stick to your low-calorie diet.

Sticking to a routine, making healthier breakfast food choices, limiting your breakfast to 300 or 350 calories, and making sure you sit down and eat break- fast before you get too hungry (so that you don’t overeat), are all more important to weight control than the time of day you eat your first meal.

When you’re down to 1,000 or even 1,500 calories a day, it helps to cut calorie corners wherever you can so that you can fit more food into your diet. Sometimes you may need to cut portion sizes, but other times you can also replace higher calorie foods with lower calorie foods. Table 12-1 has some small, relatively easy breakfast food substitutions that can add up to big calorie savings in the long run if they become permanent new eating habits.

If you’re not hungry when you wake up in the morning, perhaps you ate late the evening before. The question is: Where does the cycle start? Do you overeat at night because you didn’t eat much or at all during the first half of the day, or do you skip meals earlier in the day because you ate so much the night before? If late-night overeating seems to be affecting your weight, the solution may be to start the day with some sort of breakfast and eat a reason- able amount of food at least every three or four hours throughout the day so that you’re not famished by late afternoon or early evening. Some people think they’re saving calories by not eating in the morning, but that’s usually not true. What usually happens is that your body misses those calories and starts screaming for them as the day wears on. Many people who intention- ally avoid eating in the early part of the day end up bingeing at night.

Even if skipping breakfast doesn’t contribute to your weight problems, the following are several good reasons to eat a balanced meal early in the day:

� Your first meal of the day wakes up your metabolism and sets your calorie-burning gears in motion for the rest of the day. It makes sense to get your metabolism fired up as soon as possible after you wake up.

� Breakfast boosts your blood sugar after a night of not eating, providing the energy you need to start your day.

� Eating a balanced breakfast helps you stay energized and focused throughout the morning.

� Breakfast is an opportunity to get a lot of the protein, carbohydrate, fiber, vitamin C, calcium, and other vitamins and minerals you need each day to stay healthy and energetic. Skipping this meal may mean you’re cutting off a rich source of essential nutrients. (See Chapter 3 for more about the nutrients you need in a low-calorie diet.)

� Health experts say that people who eat breakfast have lower cholesterol levels, on average, than people who don’t. Over time, eating breakfast can help reduce your risk of developing heart disease.

Keeping your morning meals interesting

Do you avoid eating a balanced, nutritious breakfast because you feel like you’re always eating the same foods? How many different ways can you eat bland old bran cereal, right? Whoa! Your morning meal doesn’t have to bore you back to sleep.

As with any meal, breakfast can consist of any food you like, as long as you stick to your calorie limit and, ideally, make mostly healthful food choices. You even can mix-and-match your meals. For instance, if you want to eat last night’s spaghetti and meatballs again for breakfast today, or a bowl of chicken soup, or even a reheated slice of pizza, go for it! This idea is especially good if you’re pressed for time and want to pop something ready-made into the microwave oven for an ultraquick meal. Just remember to stick to your calorie limits and strive for nutritional balance when you’re borrowing foods from other meals. Not everyone can eat dinner foods for breakfast, but almost everyone can eat breakfast foods at any meal. Keep that point in mind when you’re tweaking your menu plans or can’t think of anything you feel like having for dinner.

On days when you want something that resembles an ordinary breakfast, however, you can find that most of the recipes later in this chapter are quick to fix or that you can completely or partially prepare them in advance. You can find plenty of ways to keep your low-calorie breakfasts interesting with- out spending a lot of early-morning time fiddling around in the kitchen.

Eating on the run

For a low-cal dieter, gobbling down a quick breakfast as you walk out the door may mean consuming the most dangerous calories of all — the forgot- ten ones! If you’re keeping a food diary or any type of record of the calories you consume each day, you may never account for the breakfast you eat on the run. (See Chapter 4 for details on food diaries.) Bringing your breakfast to work with you, where you can sit down and eat it in a more mindful fashion, is another story, however, because you’re more likely to keep track of your calories when you’re paying attention to what you’re eating.

If you find that you often have to pick up and leave home without having breakfast, keep a selection of your favorite packaged foods on hand so you can pack a quick, low-cal breakfast-to-go without a moment’s thought. Choose foods that don’t require any further preparation or special packing beyond maybe a plastic sandwich bag. Almost any food that comes packaged in individual servings is a good idea. You want to be able to grab and go.

The following list includes some ideas for breakfast foods that are easy to carry and easy to eat after you get where you’re going. These are healthy choices that can tide you over until you have time to sit down to a full break- fast. In the portion sizes given, you can easily incorporate these foods into the breakfast and morning snack on your low-calorie diet plan. Pick a few that make sense for you to keep on hand, not only for breakfast but also for light, quick snacks any time of day.

� One piece of fresh fruit such as apples, oranges, grapes, nectarines, plums, and pears

� Up to 1⁄4 cup dried fruit

� 3⁄4 to 1 ounce of string cheese or other single-portion packages of cheese

� One or two large hard-cooked eggs

� Cinnamon-raisin bagel (2 ounces; half of a regular bagel or one very small bagel)

� Cereal in individual boxes with a small container of skim milk

� Cereal bar (up to 150 calories)

� Yogurt with granola (up to 200 calories)

� 6 to 8 ounces of yogurt smoothie

Drinking Up in the Morning

Dieters who normally don’t like to eat breakfast are sometimes happy to drink their morning meal from a cup. (And I’m talking about drinking something a little more substantial than a cup of coffee!) If you’re that type of dieter, one of the smoothie shakes in this section may put a wake-up smile on your face.

If you don’t already own one, check out hand-held immersion blenders in the kitchenware section of your department store (see Figure 12-1). An immersion blender is a rod-shaped appliance with a blade at the end that can be immersed into a tall cup, a pitcher, a bowl, or a saucepan. Basically, you bring the blender to the food, rather than bringing the food to the blender. They’re great for mixing up low-cal shakes and smoothies and much quicker and easier to clean than regular blenders. If you cook on a regular basis, you may find many other uses for an immersion blender, such as blending tomato sauces and puréeing vegetable soups directly in the saucepan.

Half of a sliced orange complements this shake and brings your calorie count up to 300. Double, triple, or quadruple the ingredients to make more servings, if you prefer. You can freeze leftover shake mixture in individual freezer-proof containers for up to a month. Transfer frozen shakes from the freezer to the refrigerator to thaw overnight. The shake may discolor, but it will still taste great.

Combine the banana, yogurt, honey, peanut butter, and ice in a blender or food processor. Purée until thick and smooth. If you like thinner shakes, add a tablespoon or two of water or orange juice and purée again until mixed. Serve cold.

Tip: If your banana is very ripe, you may not need the sugar or honey, thus saving a few calories by leaving it out.

Counting calories at the coffee bar

A cup of Joe just isn’t what it used to be. Coffee was once a 15-calorie wake-up call, if you drank it black. A splash of milk and a spoonful or two of sugar may have increased the calorie count to 50, 75, or maybe even 100. Nowadays coffee drinks come in every size and style, and low-cal dieters really have to keep an eye on what they drink at some of the coffee cafes today. A cup of coffee may cost you almost a full day’s worth of calories if you don’t know what you’re ordering. Large-size cups of latte, cappuccino, other drinks with names ending in “appuccino,” hot chocolates, white chocolate drinks, or any coffee drink that has “creme” or caramel in its name may contain upwards of 400 calories. Some are as high as 600 or 700 calories.

How do you find out how many calories are in the coffee you’re ordering? Ask the server or look around the cafe for the nutrition brochures that many of the larger coffee chains make available in their stores and online.

Tropical Fruit Smoothie

A bit of dried mint “wakes up” the flavor of this naturally sweet, creamy, eye-opener. To meet your maximum calorie allowance, have your smoothie with a piece of toasted light bread, spread with a teaspoon of butter, peanut butter, or jam.

Combine the mango, banana, yogurt, pineapple, mint, and ice cubes in a blender or food processor. Whirl until smooth. If you like thinner shakes, add a tablespoon or two of water or orange juice and purée again until mixed. Serve cold.

A wake-up call for caffeine users

Most people who drink coffee or tea in the morning know that the caffeine these drinks contain is a mild stimulant that the body quickly absorbs to provide a “wake up” effect in as little as 15 minutes. A favorite word used by dietitians everywhere is “moderation” and it applies as much to drinking coffee, tea, and other caffeinated beverages as it does to eating. A range of 200 to 300 milligrams (mg) is considered a moderate amount of caffeine. That’s the aver- age amount of caffeine in two or three cups of regular brewed coffee, three to five cups of brewed tea, or up to six 12-ounce cans of diet cola or other caffeinated soft drinks.

Caffeine stimulates your central nervous system and, as a result, increases your metabolic rate. That’s why many over-the-counter weight-loss supplements contain caffeine as their main active ingredient. If you feel you benefit from the effects of caffeine, however, get it from a drink because caffeine is dehydrating. The caffeine contained in beverages is somewhat offset by the amount of liquid that accompanies it.

Although medical research has dispelled the myth that drinking caffeinated beverages is a potentially dangerous habit for healthy people, you still don’t want to overdo it. If caffeine keeps you awake at night or makes you feel nervous, it can interfere with your daily functioning. If caffeine helps cut back on the amount of food you eat in the morning, you’re still building up an appetite and may end up eating more calories overall but eating them later in the day. If that’s the case, you may also be bingeing on foods that aren’t particularly healthful and losing out on essential nutrients you would otherwise be getting from a regular morning meal. Also, if you have any medical problems, such as diabetes, heartburn and reflux, or high blood pressure, speak to your physician on the possible effects of caffeine on your condition.

If you’re a heavy user, you probably experience withdrawal symptoms when you cut back on caffeine. Regular use of caffeine creates a physical dependence that can lead to addiction. The withdrawal symptoms of caffeine, which can include headaches, anxiety, irritability, lethargy, and even flu-like symptoms including nausea and muscle pain, can start to kick in within 12 to 24 hours of your last consumption. Psychological studies have shown that some people continue using caffeine simply to avoid the withdrawal symptoms. People who suffer significant withdrawal symptoms have reported missing work and canceling social engagements as a result. That’s when some mental health experts say that caffeine can cause as much of a psychological addiction as it can a physical addiction.

Beginning Your Day with Berries

At 30 to 50 calories per 1⁄2 cup, strawberries, raspberries, and blueberries are fabulous foods to include on a regular basis in a low-cal diet. They make great snacks and great wake-me-ups whether you eat them out of hand, in a bowl with a low-cal topping, or baked into bars.

In the following recipe, you cook up a delicious custard to serve with berries. If you’ve never prepared custard, you may prefer to use a double boiler instead of a saucepan to prevent the sauce from burning. If you don’t have a double boiler, you can improvise by fitting a larger stainless steel mixing bowl over a smaller saucepan filled with a few inches of simmering water. Make sure the bottom of the bowl sits over, but not in the water, and keep the water at a simmer. Follow the steps in the recipe, but combine the ingredients in the bowl, rather than in the medium saucepan. Using this method, the cus- tard is less likely to stick or burn because it cooks over simmering water rather than over direct heat.

Berries with Custard Sauce

This creamy, cook-ahead custard can help make the idea of fresh fruit more appealing on a low-calorie diet. Have it on hand in the fridge to use as an all-purpose sauce to enhance any fruit you’re having for breakfast, a snack, or even dessert. The custard sauce alone provides about 120 calories per 1⁄2 cup. Use half that amount when you’re serving it with fruit for a low-calorie snack.

1 Whisk together the sugar and cornstarch in a medium nonstick saucepan until blended. Whisk in the egg whites, whole egg, and skim milk until smooth.

2 Place the saucepan over low heat and cook, stirring almost constantly, for about 10 minutes or until the custard mixture thickens and coats the spoon. (Don’t allow the custard mixture to come to a full boil.) Remove the saucepan from the heat and stir in the vanilla and nutmeg, if using. Cool the custard to room temperature.

3 Divide the berries evenly among four small bowls. Spoon the custard sauce evenly over the berries. Store any leftover custard in a covered container in the refrigerator for up to two days.

Blueberry Breakfast Bars

I’m not encouraging you to eat on the run, but if you don’t have time to eat first thing in the morning, or you just don’t like to eat the minute you get up, this bar is great to take to work or on the road with you. You’ll never miss the butter, which I replace with a healthier and lower-calorie mixture of olive oil and applesauce, and you’ll love the taste and texture of fresh berries in this bar. You can have two bars for a 300-calorie breakfast and still have enough calories left over for adding a good splash or two of milk to your coffee.

1 Preheat the oven to 350. Line a 13-x-9-x-2-inch baking pan with aluminum foil. Coat the foil with nonstick cooking spray.

2 In a small bowl, whisk together the flours, cinnamon, baking soda, and salt.

3 In a medium bowl with an electric mixer on medium speed, beat the brown sugar, white sugar, oil, and applesauce until blended. Beat in the egg, egg whites, and vanilla. With

a wooden spoon, stir in the oats and blueberries. Spread the mixture evenly in a pre- pared pan.

4 Bake 30 to 35 minutes or until lightly browned around the edges and a wooden pick inserted in the center comes out clean. Cool in the pan on a wire rack for ten minutes. When slightly cooled, lift the foil from the pan and cut into 24 bars.

Bulking Up Your Fiber Intake with Grains

Ask a dietitian how to get more fiber into your diet and the answer will inevitably be: “Eat more whole grains.” For breakfast, eating more whole grains means choosing cereals, breads, muffins, pancakes, and other foods made with oats, whole-wheat flour, cornmeal, brans, and other grain products. In this section, you find breakfast recipes that use all these ingredients. Browse through Chapter 3 to find out why you need fiber, how fiber can help you lose weight, and more of the foods that supply it.

Toasted English Muffin with Apple and Cheese

To boost your fiber count, use multigrain, whole-wheat, or oat bran English muffins. Enjoy 6 ounces of your favorite juice or 1⁄2 cup orange sections with your muffin.

1 Preheat the broiler. Arrange the muffin halves, split side up, on the broiler pan. Broil the muffin 3 to 4 inches from the heat for 30 seconds or until lightly toasted.

2 Sprinkle half of the cheese evenly over the toasted muffin halves. Top with apple slices. Sprinkle with the sage, if using, and then the remaining cheese.

3 Broil the sandwiches for 3 to 4 minutes or until the cheese is melted.

Toast Topped with Ham, Tomatoes, Asparagus, and Hard-Cooked Egg

You hardly need a recipe because the name says it all. However, I suggest that you follow the recipe because doing so ensures that you stay within your calorie limit. When substituting this dish for a menu-plan breakfast, add a cup of fresh fruit, 6 ounces of fruit juice, or 1 cup of skim milk to bring the calorie count up to approximately 300. If you like, you can omit the eggs in these breakfast sandwiches. You can save 35 or 40 calories if you do.

1 Preheat the broiler. Place the bread slices in a single layer on a nonstick baking sheet.

2 Broil the bread 3 to 4 inches from the heat for 30 seconds on each side, or until lightly toasted.

3 Lightly spread each slice of bread with mustard. Top the slices evenly with ham, egg slices, asparagus spears, tomato slices, and cheese.

4 Broil the sandwiches 3 to 4 inches from the heat for 11⁄2 minutes or until the cheese is melted and the sandwich is heated through. Serve hot.

Toast with a topping is a quick and easy way to start the day, and you don’t have to limit yourself to a tiny pat of butter or a spoonful of jam. You can top one slice of toasted “light” bread with any of the following and still keep it under 100 calories. (“Light” bread is calculated at 40 calories.)

� 2 tablespoons cinnamon applesauce

� 2 tablespoons mashed banana plus 1⁄4 cup strawberry slices

� 2 tablespoons fruit-flavored cottage cheese

� 2 tablespoons salsa plus 1 tablespoon light cream cheese

� 2 tablespoons bean dip

� 2 tablespoons hummus

� 1   1⁄2 tablespoons all-fruit spread

� 1   1⁄2 tablespoons low-sugar jam

� 1   1⁄2 tablespoons apple butter

� 1 tablespoon all-fruit spread plus 1 tablespoon light ricotta cheese

� 1 tablespoon liverwurst

� 1 tablespoon cheese spread

� 1 tablespoon guacamole

� 1 tablespoon low-sugar jam plus 1 tablespoon light cream cheese

� 2 teaspoons honey

� 2 teaspoons maple syrup

� 2 teaspoons lemon curd

� 2 teaspoons flavored cream cheese

� 1    1⁄2 teaspoons peanut butter

� 1    1⁄2 teaspoons cashew butter

� 1    1⁄2 teaspoons chocolate-hazelnut spread

� 1    1⁄2 teaspoons butter

� 1 teaspoon butter sprinkled with 1 teaspoon cinnamon-sugar

� 1 teaspoon light cream cheese plus 2 tablespoons crushed pineapple packed in juice

� 1 slice lean turkey bacon plus 2 slices tomato

Pumpkin Pancakes

For a 300-calorie breakfast, top two pancakes with 1⁄2 cup of cut-up fresh fruit and a tablespoon of light syrup.

1 Stir together the flours, baking powder, pie spice, and salt in a large bowl. Set aside.

2 In a 2-cup measuring cup or medium bowl, stir together the eggs, brown sugar, milk, pumpkin, and oil. Stir into flour mixture just until smooth.

3 Heat a nonstick griddle or a large nonstick skillet over medium heat. Working in batches, drop 1⁄4 cup of batter at a time onto the hot griddle. Cook until bubbles start to form on the top of the pancakes and the bottoms are golden, about 2 minutes (see Figure 12-2). Turn the pancakes over and cook for 2 minutes longer or until the bottoms are golden brown.

Tip: To partially prepare pancakes in advance and save time in the morning, combine the dry ingredients and the egg-oil mixture and store them separately in the refrigerator overnight. The next morning, take them out of the fridge and let them stand at room tem- perature for 10 or 15 minutes before mixing the batter and heating up the griddle.

Health experts recommend that most adults aim for about 25 grams of fiber each day. Breakfast is the one meal that can really help boost your fiber intake and strive to reach that goal, because so many typical American breakfast foods — cereals, fresh fruits, dried fruits, and baked goods — are packed full of the stuff. All whole-grain foods, vegetables, fruits, and legumes (beans, peas, and lentils) are good sources of fiber, providing from 1 to 8 grams per serving. Without having to keep track of yet another set of numbers, you can simply use the following list as a guide to breakfast foods that are comparatively high in fiber. Keep these foods in mind when you’re creating your weekly meal plans and incorporate them wherever you can. (I list grains first, followed by fruits.)

� 100 percent bran cereal

� Bran flakes cereal

� Raisin bran cereal

� Shredded wheat

� Granola with raisins

� Whole-grain waffles

� Whole-grain pancakes

� Whole-wheat bread

� Whole-grain bread

� High-fiber breads

� Oatmeal

� Oat bran cereal

� Wheat bran cereal

� Hot wheat cereals

� Bran muffins

� Oat bran English muffins

� Apples

� Dried figs

� Oranges

� Pears

� Prunes

� Strawberries

Good Morning Cake

Eat cake for breakfast? When it’s a multigrain cake made with yogurt and dried fruit, why not?

1 Preheat the oven to 350. Coat a 9-inch round cake pan with nonstick cooking spray. Line the bottom of the pan with waxed paper. Combine the dried fruits and boiling water in a medium bowl and let stand for 10 minutes. Drain well and set aside.

2 Meanwhile, in a large bowl, stir together the oats, flour, cornmeal, brown sugar, cinnamon, baking powder, baking soda, and salt until well mixed.

3 In another large bowl, stir together the eggs, yogurt, and oil. Make a well in the center of the oat mixture. Pour the egg mixture into the well and stir until the dry ingredients are just moistened. Pour the cake batter into the cake pan. Sprinkle the fruit evenly over the batter, smoothing the top with a rubber spatula.

4 Bake the cake for 30 minutes or until a pick inserted in the center comes out clean. Cool the cake in the pan on a rack for 10 minutes. Turn the cake out onto the rack to cool completely. To serve, cut the cake into 8 wedges.

Homemade Granola with Pecans and Dried Cherries

Even if you add 1⁄2 cup of milk to this cereal, you still have about 100 calories to play with so you can add fresh fruit or fruit juice to the menu or perhaps a couple of strips of lean turkey bacon. One-third cup of this granola also fits into your diet plan as a 100- calorie, snack-size portion.

1 Preheat the oven to 300. Combine the oats, pecans, sesame seeds, and salt on a parchment-lined, lipped baking sheet or 13-x-9-inch baking pan.

2 Bake for 30 minutes or until the oats and pecans are toasted. Remove the pan from the oven. Increase the oven temperature to 350.

3 Meanwhile, combine the honey and oil in a small saucepan. Cook this mixture over medium heat for 1 minute. Remove the pan from the heat and stir in the vanilla. Drizzle this syrup evenly over the toasted oat mixture, and then stir to mix well.

4 Bake the granola mixture for 10 minutes or until the oats are crisp, stirring every 2 or 3 minutes.

5 Break up any clumps of granola with a wooden spoon. Stir in the cherries. When the granola is completely cool, store it in a covered, airtight container.

Making Eggs-cellent Breakfasts

In many ways, eggs are the perfect diet food. They’re low in calories (about 75 per egg), high in protein, and easy enough for most people to prepare. Eggs are filling, they lend themselves to a variety of food combinations, and they travel well when hard-cooked, so you can take them with you to work, school, or anywhere that you may suffer a hunger attack.

If you’re concerned about cholesterol in eggs, you can substitute 2 egg whites for each whole egg called for in most recipes, or follow package directions for using commercial egg substitutes.

Baby Spinach Scramble with Toast

To bring the calorie count for breakfast up to approximately 300, serve these scrambled eggs with a slice of light toast, a teaspoon of butter or a tablespoon of jam, and half a cup of juice or skim milk.

1 Whisk together the eggs, egg whites, salt, and pepper in a large bowl until well blended.

2 Coat a large nonstick skillet with nonstick cooking spray and place over medium heat. Add the spinach, ham, and onion. Cook, stirring often, for 2 minutes or until the spinach wilts. Transfer the mixture to a small bowl and set aside.

3 Add the egg mixture to the skillet. Cook, gently stirring, for 1 minute or until the eggs start to thicken. Stir in the spinach mixture. Cook, stirring often, for 1 minute longer or until the eggs are cooked through.

Potato, Bacon, and Cheddar Omelet

When you’re on a low-calorie diet, having some recipes that yield just one serving on hand is helpful, especially if it’s a recipe for food that doesn’t lend itself to reheating or freezing. In this case, you can simply double, triple, or quadruple the recipe if you’re serving more than yourself. Serve this omelet with a small piece of fruit or 1⁄2 cup orange juice or lowfat milk.

1 Lightly coat a small (7-inch) nonstick skillet with nonstick cooking spray. Place over medium-high heat. Add potato and onion. Cook, stirring often, for 2 minutes or until browned.

2 Stir in broth, salt, and pepper. Reduce the heat to medium; cover and cook 5 minutes. Uncover and cook 2 to 3 minutes or until all the liquid evaporates. Stir in the bacon. Transfer the filling mixture to a small bowl and cover to keep warm. Wipe out the skillet with a paper towel.

3 Place the skillet over medium heat. Beat together the egg and cheese until well mixed. Pour the egg mixture into the skillet and cook for 30 seconds.

4 Spoon the filling over half the omelet. Cover and cook for 1 minute or until the egg is set. Fold the egg over the filling, transfer the omelet to a serving plate, sprinkle with red pepper, and top with salsa, if using.

Huevos Rancheros

Huevos Rancheros is Spanish for “ranch eggs.” This traditional breakfast dish of eggs and salsa is served in many restaurants that feature Mexican and Tex-Mex fare.

1 Preheat the oven to 350. Wrap the tortillas together in one stack in a sheet of aluminum foil. Place the foil pack in the oven for 10 minutes or until the tortillas area heated through. Set the wrapped tortillas aside until ready to serve.

2 Meanwhile, heat the oil in a large nonstick skillet over medium heat. Add the pepper and sauté 2 minutes. Stir in the tomatoes, salsa, jalapeno, and cumin. Reduce the heat to medium-low and simmer for 8 minutes or until the sauce is thickened.

3 Crack the eggs on top of the sauce. Sprinkle the cheese evenly over the eggs. Cover the skillet and cook for 3 to 5 minutes or until the eggs are set.

4 Place one egg and some sauce on top of each warm tortilla. Top with avocado and cilantro and serve hot.

Spanish Tortilla

In Spain, this flat, open-face omelet, topped with potatoes, tomatoes, and peppers, is called a tortilla, which confuses some Americans because the recipe doesn’t have any tortillas! With a single serving, on a 300-calorie breakfast plan, you have enough calories left over to add a cup of fruit salad.

1 Heat 2 teaspoons of the oil in a large nonstick skillet over medium heat. Add the onion and garlic and sauté for 5 minutes. Add the pepper and tomato and sauté for 3 minutes longer. Add the potato and salt. Cover the skillet and cook, stirring often and adding a spoonful or two of water if necessary to prevent sticking, for 8 to 10 minutes or until all the vegetables are very tender. Transfer the vegetables to a bowl and cover to keep warm. Wipe out the skillet with a paper towel.

2 Coat the skillet with nonstick cooking spray and place over medium heat. Add the remaining teaspoon of oil, swirling the oil in the pan to evenly coat. Add the eggs. Cook the omelet for 1 minute or until the eggs begin to thicken around the edge of the pan. Run a thin spatula around the inner edge of the skillet to allow the uncooked egg to run underneath the cooked egg. Repeat this for 2 to 3 minutes or until the center of the omelet is set. If necessary, cover the skillet for 1 minute or until the omelet is cooked through.

3 Slide the omelet onto a serving plate. Top the omelet with the vegetable mixture and sprinkle evenly with the olives. Cut the omelet into 4 equal wedges and serve immediately.

My first favorite thing about the following recipe is the way the strata puffs up and makes a real show of itself in the oven. After it cools down a little, it deflates and looks a little less dramatic, but at that point, all you want to do is eat it, so who cares? My second favorite thing about this recipe is that it looks and tastes nothing like diet food! This dish is very satisfying for calorie counters.

Ham and Cheese Breakfast Strata

A strata is a casserole that you can prepare the night before and pop into the oven the morning you plan to eat it. In many ways, this combination of bread, cheese, ham, and egg custard is similar to a savory bread pudding. This low-cal version uses mostly egg whites, lowfat milk, light bread, and reduced-fat cheese. You can also try it with hot sauce or a dollop of salsa on the side.

1 About 15 minutes before baking, preheat the oven to 425. Coat an 11-x-7-inch baking dish with nonstick cooking spray.

2 Meanwhile, in a medium bowl, beat together the egg whites, whole eggs, milk, mustard, salt, and pepper.

3 Overlap the bread slices in a single layer in the prepared baking dish (see Figure 12-3). Sprinkle evenly with ham. Pour the egg mixture into dish. Sprinkle with cheese. Cover with foil. Let the strata stand for 1 hour before baking or refrigerate for up to 10 hours. (If you refrigerate, let the strata stand at room temperature for 30 minutes before baking.)

4 Bake the strata for 10 minutes. Uncover and bake for 15 minutes longer or until the mixture is set and the top is puffy and golden brown. Remove the strata to a cooling rack and let it stand for10 minutes before slicing and serving.

Sausage on the side

You’re eating your egg-dominated breakfast, and you’re probably craving a bit of sausage. Have you ever tried making your own lean breakfast sausage patties? Doing so is much easier than you may think, just like making turkey burgers but with slightly different seasoning. Two of these patties with a scrambled egg and a slice of light whole-grain toast spread with a spoonful of jam come to just about 300 calories.

In a large bowl, combine 1 pound lean ground turkey or chicken breast, 1 cup cooked rice, 1⁄4 cup unsweetened applesauce, 1 tablespoon Dijon-style mustard, 1 teaspoon salt, 1⁄2 teaspoon dried sage, 1⁄4 teaspoon dried marjoram or thyme, and 1⁄4 teaspoon ground black pepper until well mixed. Shape the sausage into twelve 2-inch patties. Cook the patties in a nonstick skillet over medium heat or under a preheated broiler for about 3 minutes on each side.

You can freeze these patties, cooked or uncooked, for up to a couple of months. Stack two patties per package with a sheet of wax paper between to keep them from sticking, and then wrap in freezer-proof paper. Thaw the pat- ties overnight on a plate in the refrigerator before you plan to use them. Add a minute or so to the cooking time if the patties are cooked cold.

Crustless Bacon Quiche

Quiche is a great make-ahead food, something to have on hand in the refrigerator for meals and also for snack attacks. Simply pop a slice in the microwave oven for 20 seconds, and it’s ready to eat. When substituting a serving of this quiche for the breakfast listed in any of the 300-calorie menu plans in Chapter 6, add a thin slice of cantaloupe or a couple of fresh strawberries.

1 Preheat the oven to 325. Coat a 9-inch pie plate with nonstick cooking spray.

2 Coat a large nonstick skillet with nonstick cooking spray and place the skillet over medium heat. Add the bacon and cook until crisp. Remove the bacon from the skillet and set aside on paper towels to drain. Wipe out the skillet with a paper towel.

3 In the same skillet, heat the oil over medium heat. Add the onion and sauté for 5 min- utes or until tender. Add the peppers and sauté for 2 minutes longer or until just tender. Remove the skillet from the heat and stir in the parsley.

4 Transfer the onion and pepper mixture to a large bowl. Crumble the bacon and add to the bowl. Stir in ricotta cheese, yogurt, eggs, salt, and pepper until well mixed. Turn the quiche mixture into the prepared pie plate.

5 Bake the quiche for 35 to 40 minutes or until just set in the center. Transfer the quiche to a cooling rack for 10 minutes before slicing and serving.

Vary It! This one basic recipe lends itself to countless low-cal variations. Try substituting 1 cup of cooked, cubed chicken, 2 ounces reduced-fat Cheddar cheese, or 2 ounces finely chopped lean ham for the bacon.