Breakfast may be the most important meal of the day, but it can also be the most challenging. Who has time to think about what to eat in the morning—or the energy to prepare it? Ugh. Here's the deal: Skipping breakfast is a bad idea, and hitting the drive-thru can be an even worse one. The breakfasts in this chapter are very easy to make (really), and they're superdelicious. Try them out, and many of these will become staples in your life. Rise and dine!
PER SERVING (1 burrito): 239 calories, 3g fat, 1,111mg sodium, 27g carbs, 9g fiber, 4g sugars, 29g protein |
Ingredients1 medium low-fat flour tortilla (about 110 calories with at least 6g fiber)
2 slices (about 1 ounce) extra-lean turkey bacon
½ cup fat-free liquid egg substitute
1 slice fat-free American cheese
DirectionsCook bacon according to package directions, either in a pan with nonstick spray or in the microwave. Set aside.
Pour egg substitute into a pan spritzed with nonstick spray and scramble over medium heat until fluffy and solid.
Heat tortilla in the microwave until slightly warm. Place cheese in the center of the tortilla. Top with eggs and bacon.
Build your burrito by first folding in the sides and then rolling the tortilla up from the bottom. Heat in the microwave (seam-side down) for an additional 15 to 20 seconds.
MAKES 1 SERVING
PER SERVING (entire recipe): 183 calories, 3g fat, 614mg sodium, 17g carbs, 5g fiber, 5g sugars, 22g protein |
Ingredients1 veggie burger patty, thawed if previously frozen
½ cup fat-free liquid egg substitute
¼ cup chopped tomatoes
¼ cup chopped mushrooms
2 tablespoons chopped onions
DirectionsChop veggie patty into bite-sized pieces. Place mushrooms, onions, and veggie patty pieces in a pan spritzed with nonstick spray, and cook over medium heat for 2 minutes.
Add egg substitute and tomatoes to the pan. Scramble together until eggs are cooked.
MAKES 1 SERVING
CHEW ON THIS:
An average bacon, egg, and cheese breakfast sandwich contains about 500 calories and 25 fat grams! You can eat 2 POUNDS of scrambled Egg Beaters and still not reach that calorie (or fat) count. |
PER SERVING (entire recipe): 239 calories, 5.5g fat, 1,475mg sodium, 28g carbs, 9.5g fiber, 3g sugars, 24g protein |
Ingredients1 medium low-fat flour tortilla (about 110 calories with at least 6g fiber)
2½ ounces smoked salmon
2 tablespoons fat-free cream cheese
2 tablespoons chopped red onions
2 slices tomato, halved
DirectionsHeat tortilla in the microwave until slightly warm. Lay tortilla out on a flat surface.
Spread cream cheese evenly on top of tortilla. Place salmon in the middle. Top with tomatoes and onions. Wrap it up by folding in tortilla sides and then roll up from the bottom.
MAKES 1 SERVING
BITE IT! | FIGHT IT! |
Cup of Oatmeal—120 calories, 2.5g fat Side of Fruit — 80 calories, 0.5g fat 2 Egg Whites — 35 calories, 0g fat 1 Pancake — 120 calories, 3g fat |
Cup of Granola — 400 calories, 10g fat Side of Hash Browns — 200 calories, 15g fat 2 Eggs — 150 calories, 10g fat Slice of French Toast — 200 calories, 8g fat |
Nutritional information based on averages (not including added toppings like milk, butter, or syrup).
PER SERVING (entire recipe): 183 calories, 2.5g fat, 187mg sodium, 35g carbs, 5.5g fiber, 2g sugars, 7g protein |
I love oatmeal. The problem for me is that one serving of oatmeal isn't enough to fill me up (come on—are they SERIOUS?). Adding pumpkin to it makes it way more filling, and it adds some extra fiber as well. A double whammy! Feel free to use these same ingredients to add a little zazzle to instant oatmeal, too!
Ingredients½ cup regular oats (not instant)
3 tablespoons canned pure pumpkin
1 tablespoon sugar-free maple syrup
¼ teaspoon cinnamon
1 no-calorie sweetener packet
Dash of salt
DirectionsBring 1 cup of water to a boil in a small pot (use less water for thicker oatmeal, and more water for thinner oatmeal).
Add oats and reduce heat to medium. Stirring occasionally, cook for 5 minutes.
Add pumpkin, maple syrup, cinnamon, sweetener, and salt to the pot and stir. Spoon into a bowl and enjoy.
MAKES 1 SERVING
PER SERVING (1 pizza): 127 calories, 0.5g fat, 762mg sodium, 9g carbs, 1.5g fiber, 5g sugars, 22g protein |
This is definitely one of the cutest b-fast recipes ever. The key to making this one pretty is to carefully craft your egg crust. It's really not that complicated. If I can do it, anyone can.
Ingredients½ cup fat-free liquid egg substitute
¼ cup shredded fat-free mozzarella cheese
¼ cup canned tomato sauce
2 tablespoons chopped green bell peppers
2 tablespoons chopped mushrooms
Optional: salt, black pepper, oregano, garlic powder, onion powder, red pepper flakes, etc.
DirectionsSeason tomato sauce to taste with optional ingredients, if desired, and set sauce aside.
Bring a small pan sprayed with nonstick spray to low heat. Pour in egg substitute. Cover and then cook for 3 minutes, or until egg "crust" starts to form.
Carefully flip your egg. Cover and cook for another minute. While egg crust is cooking, microwave chopped veggies for 30 seconds.
Next, top your egg crust with tomato sauce, cheese, and then veggies. Cover again and cook over low heat for 2 minutes, or until cheese is melted. If you like, top with optional spices.
MAKES 1 SERVING
For a pic of this recipe, see the photo insert. Yay!
Betcha Didn't Know . . .
The average donut contains just 200 calories and 10 grams of fat, while the average muffin has about 450 calories and 15 grams of fat! |
PER SERVING (3 slices): 195 calories, 1g fat, 535mg sodium, 32g carbs, 8g fiber, 4g sugars, 19g protein |
This French toast is super on its own, but feel free to serve it with sugar-free maple syrup, sugar-free preserves, fresh berries, and/or a squirt of fat-free whipped cream. I also like making this French toast into sticks. If you want to try it that way, just cut the bread into strips before dipping it into the egg wash. You'll feel like you're eating more that way, too!
Ingredients3 slices light bread (40 to 45 calories each with about 2g fiber per slice)
½ cup fat-free liquid egg substitute
½ teaspoon cinnamon, divided
¼ teaspoon vanilla extract
1 no-calorie sweetener packet
DirectionsCombine egg substitute with vanilla extract and half of the cinnamon (¼ teaspoon). Use the egg mixture as an egg wash, and dip your bread into it.
Cook bread over medium heat in a pan sprayed with nonstick spray, flipping after a few minutes. Once both sides are brown, plate 'em, and sprinkle with sweetener and the remaining ¼ teaspoon of cinnamon.
MAKES 1 SERVING
For Weight Watchers POINTS® values and photos of all the recipes in this book, check out hungry-girl.com/book. |
PER SERVING (entire recipe): 184 calories, 2g fat, 870mg sodium, 26g carbs, 6g fiber, 3g sugars, 20g protein |
Ingredients1 light English muffin
1 slice extra-lean ham
1 slice fat-free American cheese
¼ cup fat-free liquid egg substitute
DirectionsToast English muffin to your preference.
Cook egg substitute over medium-high heat in a pan sprayed with nonstick spray.
Place cheese on the bottom half of the muffin, followed by the egg, ham, and then the muffin top
MAKES 1 SERVING
Would You Rather . . .
If you order a deluxe breakfast sandwich at the drive-thru on the way to work, it'll cost you about 550 calories and as much as 40 grams of fat! To burn that off, you would have to: |
|
|
|
Times based on estimates for a 150-pound woman.
PER SERVING (1 parfait): 210 calories, 1g fat, 147mg sodium, 45g carbs, 3.5g fiber, 31g sugars, 10g protein |
Ingredients6 ounces fat-free vanilla yogurt
6 apple cinnamon soy crisps or mini rice cakes, crushed
½ cup sliced strawberries
½ cup blueberries
DirectionsPlace one-third of the strawberries and blueberries in the bottom of a tall glass. Add half of the yogurt.
Top with another third of the blueberries and strawberries. Cover with half of the apple cinnamon crunchies.
Spoon the remaining yogurt on top and cover with remaining fruit and crunchies.
MAKES 1 SERVING
For a pic of this recipe, see the photo insert. Yay!
PER SERVING (3 pancakes): 252 calories, 2.5g fat, 517mg sodium, 44g carbs, 4g fiber, 12g sugars, 13g protein |
Ingredients
cup regular oats (not instant)
2 tablespoons dry pancake mix
cup peeled and finely chopped apples
¼ cup blueberries ¼ cup fat-free liquid egg substitute
1 tablespoon fat-free cottage cheese
¼ teaspoon vanilla extract
1 tablespoon Splenda No Calorie Sweetener (granulated)
Dash of salt
DirectionsPlace all ingredients except for the blueberries and apples in a medium bowl. Add 3 tablespoons of water and stir until thoroughly mixed.
Gently fold in apples and blueberries.
Over medium heat, in a large pan sprayed with nonstick spray, evenly pour batter to form 3 pancakes. Once pancakes begin to look solid (after about 3 minutes), gently flip.
Cook for 3 additional minutes, or until both sides are lightly browned and insides are cooked through. Now plate your pancakes and enjoy.
MAKES 1 SERVING
PER SERVING (entire recipe): 165 calories, 1g fat, 10mg sodium, 42g carbs, 6g fiber, 31g sugars, 1g protein |
Ingredients1 cup frozen blueberries, slightly thawed
¾ cup frozen mango chunks, slightly thawed
½ packet (one 5-calorie serving) sugar-free powdered orange drink mix
DirectionsCombine drink mix with 8 ounces of cold water. Stir well.
Place fruit and drink mixture into a blender, and puree until thoroughly mixed. If blending slows, stop blender, stir mixture, and blend again. Pour into a tall glass and enjoy!
MAKES 1 SERVING
For Weight Watchers POINTS® values and photos of all the recipes in this book, check out hungry-girl.com/book. |
PER SERVING (1 bowl): 286 calories, 3g fat, 253mg sodium, 60g carbs, 10g fiber, 12g sugars, 12g protein |
Cereal is typically one of my "danger foods" because the recommended serving sizes are laughable, so I end up eating WAY too much of the stuff. And huge bowls of cereal = too many calories. This recipe allows you to eat a seriously gigantic bowl for a reasonable amount of calories. I LOVE, LOVE this breakfast!
Ingredients1 cup light vanilla soymilk
1 cup puffed wheat cereal
1 cup puffed rice cereal
½ cup puffed corn cereal (like Kix)
¼ cup Fiber One bran cereal (original)
¼ cup blueberries
DirectionsPlace all ingredients in a bowl and cover with soymilk. Tada!
MAKES 1 SERVING
HG Heads Up! |
The average cereal serving size is a cup or less. The average cereal bowl holds way more than that. Fill up that bowl, and there's a good chance you'll be sucking down two to three servings—and two to three times the fat and calories. |
PER SERVING (entire recipe): 183 calories, 8g fat, 627mg sodium, 16g carbs, 3g fiber, 3g sugars, 13g protein |
For years I avoided Eggs Benedict because it's LOADED with fat and calories. This recipe was created out of sheer necessity (or should I say desperation?).
Ingredients½ light English muffin
1 large egg
1 slice extra-lean ham
1 tablespoon fat-free mayonnaise
1 teaspoon Hellmann's/Best Foods Dijonnaise
1 teaspoon light whipped butter or light buttery spread, softened
1 teaspoon lemon yogurt (or plain yogurt with a squirt of lemon juice)
DirectionsTo make sauce, combine mayo, Dijonnaise, butter, and yogurt. Set aside.
Crack egg gently into a small cup or dish, and set that aside as well.
Fill a medium pot with 2 inches of water, and bring water to a boil. Once boiling, lower temperature until a steady and consistent (but very low) boil is reached.
Gently pour the egg into the pot, and allow it to cook for 3 to 5 minutes (3 for a runnier egg, 5 for a very firm one), or until egg white is mostly opaque. Carefully remove egg by sliding a spatula underneath it and placing it on a plate. Use a paper towel to soak up any excess water.
Heat ham and muffin (toast muffin, if desired).
Heat sauce in the microwave for about 20 seconds and give it a stir (add more water if you prefer a thinner sauce). Top muffin with ham and egg, then cover with sauce.
MAKES 1 SERVING
For a pic of this recipe, see the photo insert. Yay!
Breakfast Shockers! Steer clear of these b-fast blunders . . .
|
Stand and file papers for 3½ hours or
Denny's Fabulous French Toast Platter (1,261 calories, 79g fat) Nothing fabulous about this French flub!