We all love those breakfast casseroles – but before you know it – you can eat MUCH MORE than you want or need.  Individual servings are a great way to enjoy a tasty breakfast and keep the calories in check while doing so!

Yield:  5 servings

INGREDIENTS:

4 oz. raw turkey breakfast sausage (may substitute turkey bacon or ham if desired)

¼ C. chopped onion

4 large eggs

1 C. skim milk

½ C. flour

1 tsp. baking powder

¼ tsp. salt

1/8 tsp. black pepper

10 tablespoons shredded reduced-fat cheddar cheese

Non-stick cooking spray

DIRECTIONS:

1.  Cook and stir sausage in a skillet until browned and crumbled. Add onion and cook until onion is softened. Set aside.
2. Beat eggs in a large mixing bowl. Stir in milk.
3. In a separate bowl, combine flour, baking powder, salt and pepper. Mix dry ingredients gradually into egg mixture by sprinkling a spoonful at a time onto egg mixture and whisking until smooth before adding another spoonful.
4. Divide egg mixture among five (5-ounce) ramekins that have been sprayed with Cooking Spray. Divide sausage among casseroles. Top each casserole with 2 tablespoons shredded cheese. Use a fork to slightly submerge cheese into egg mixture.
5. Bake at 350 degrees for 30 minutes or until a knife inserted in the center of individual casseroles comes out clean.

NUTRITION INFO:

213 calories
8g fat
198 mg cholesterol
518 mg sodium
15g carbohydrate
0g fiber
19g protein

DELICIOUSLY HEALTHY BREAKFAST BURRITOS

Serves:  6

Prep time:  5 minutes

Cook time:  10 minutes

Ingredients:

2 T. Olive Oil, divided

2 T. Finely diced red onion

½ C. Sliced white mushrooms

2 T. Finely diced red peppers

1 C. Chopped fresh spinach

Salt to taste

6 Eggs

6 Egg whites

¼ C. Crumbled feta cheese (or substitute with another type of cheese if desired)

6 – 8inch whole-wheat tortillas

Chopped fresh cilantro (optional)

Instructions

Brush a large skillet with 1 teaspoon olive oil and set over medium-high heat. Add onion and cook for 2 to 3 minutes or until softened, stirring frequently. Add mushrooms and peppers and cook until liquid is almost evaporated. Add tomatoes and spinach and cook for 2 to 3 minutes or until spinach begins to wilt, stirring frequently. Season with salt to taste. Set vegetable mixture aside in a small bowl.

In a medium bowl, whisk together eggs and egg whites until blended. Brush the same skillet with remaining olive oil and set over medium heat. Add beaten eggs and cook for 1 to 1½ minutes until eggs are scrambled but still wet, stirring constantly. Stir in vegetable mixture. Sprinkle with feta; season with salt if desired. Transfer mixture to a bowl and set aside.

Preheat the same skillet over medium heat. Place tortillas in skillet one at a time and cook for 20 seconds per side or until hot. Put tortillas on a flat surface and spoon ½ cup cooked egg mixture onto center of each. Roll tortillas into 1½-inch cylinders. Serve immediately or cover with a clean kitchen towel to keep warm.

(You can refrigerate the egg mixture for up to 3 days; freezing is not recommended.) To serve, slice each burrito in half diagonally and garnish with cilantro if desired.

*Note:  If substituting another type of cheese adjust nutrition information accordingly.

Nutrition score per serving

(1 burrito) 224 calories

9 g fat (38% of calories)

3 g saturated fat

20 g carbs

15 g protein

11 g fiber

118 mg calcium

2 mg iron

429 mg sodium

Adapted from Shape Magazine:  http://www.shape.com/breakfast/healthy-eating-breakfast-burrito-recipe

INDIVIDUAL EGG AND CHEESE BREAKFAST CASSEROLE  

We all love those breakfast casseroles – but before you know it – you can eat MUCH MORE than you want or need.  Individual servings are a great way to enjoy a tasty breakfast and keep the calories in check while doing so!

Yield:  5 servings

INGREDIENTS:

4 oz. raw turkey breakfast sausage (may substitute turkey bacon or ham if desired)

¼ C. chopped onion

4 large eggs

1 C. skim milk

½ C. flour

1 tsp. baking powder

¼ tsp. salt

1/8 tsp. black pepper

10 tablespoons shredded reduced-fat cheddar cheese

Non-stick cooking spray

DIRECTIONS:

1.  Cook and stir sausage in a skillet until browned and crumbled. Add onion and cook until onion is softened. Set aside.
2. Beat eggs in a large mixing bowl. Stir in milk.
3. In a separate bowl, combine flour, baking powder, salt and pepper. Mix dry ingredients gradually into egg mixture by sprinkling a spoonful at a time onto egg mixture and whisking until smooth before adding another spoonful.
4. Divide egg mixture among five (5-ounce) ramekins that have been sprayed with Cooking Spray. Divide sausage among casseroles. Top each casserole with 2 tablespoons shredded cheese. Use a fork to slightly submerge cheese into egg mixture.
5. Bake at 350 degrees for 30 minutes or until a knife inserted in the center of individual casseroles comes out clean.

NUTRITION INFO:

213 calories
8g fat
198 mg cholesterol
518 mg sodium
15g carbohydrate
0g fiber
19g protein

Baked Caprese Chicken (About 300 calories per chicken breast)

4 small boneless skinless chicken breast halves

8 slices turkey bacon

½ cup KRAFT Sun-Dried Tomato dressing, divided

2 tomatoes, finely chopped

½ cup shredded part-skim mozzarella cheese

¼ cup chopped fresh basil or 1 tsp. dried basil leaves

Splash of balsamic vinegar

Place chicken in resealable plastic bag.  Add ¼ cup dressing and seal bag.  Turn bag over several times to evenly coat chicken with dressing.  Refrigerate at least 10 minutes (can refrigerate several hours if you like).  Remove chicken from bag; discard bag and dressing.

Place chicken in an ungreased 13 x 9 inch baking pan; brush with oil and sprinkle with salt and pepper.  Top with tomatoes and basil.   Wrap each in two bacon strips, arranging bacon in a cross cross across the top of the chicken breast.

Bake uncovered at 400 for 20-25 minutes or until meat thermometer reads 170.

Top with mozarella cheese an a splash of balsamic vinegar;  bake 1 minute longer or until melted.

Here’s a GREAT and healthy alternative to traditional French Fries.  They look like French Fries, they smell like French Fries – but they’re not cooked in oil and they have a deliciously seasoned topping that makes them irresistible!  I didn’t find “nutrition information” on the recipe – but roughly counting the calories, it appears that they have between 225-250 calories if you use 1 medium size potato, 1/2 T. olive oil and 3 T. of Kraft Reduced Fat Parmesan Cheese plus the spices mentioned.  Sounds Yummy!

Here’s the recipe!

Oven Baked Parmesan Seasoned Fries

NOTE: The amounts listed are for every one pound of fries. One pound of fries is the equivelant of appoximately 3 medium potatoes. (I just double or triple the recipe to fit within my needs).

Ingredients:

1 pound of medium russet potatoes (approx 3 medium potatoes)
1 1/2 TBSP of Extra Virgin Olive Oil
1/4 tsp Dried Thyme
1/4 tsp Dried Oregano
1/8 tsp Dried Rosemary
1/4 tsp of Garlic Powder
1/4 tsp of Old Bay Seasoning
2 TBSP of Kraft Parmesan Style Grated Cheese (I used reduced fat)

Directions:

*Preheat oven to 425.
*Wash and cut potatoes into 1/8ths.
*Place on a cookie sheet that has been lined with foil (I used Reynolds Release foil so that they will not stick, but you could also either use non-stick cooking spray or lightly grease the top of the foil with extra virgin olive oil).
*Mix all of the spices and the parmesan cheese in a small bowl.
*Place all of the potatoes (remember we are talking about one pound at a time) into a gallon size freezer bag, add olive oil and the parmesan cheese/spice mixture to the bag.
*Seal the bag and shake until the potatoes are evenly coated.
*Once thoroughly coated dump onto the prepared cookie sheet and spread in a single layer.
* Bake 30-45 minutes or until tender and lightly golden brown. (Baking times will vary depending on the amount of fries that you make and the size that you cut them). For the ones shown in the picture they were baked at 425 for 45 minutes.

ENJOY!

To view complete blog entry to go:  http://playwithsugar.blogspot.com/2009/07/oven-baked-parmesan-seasoned-fries.html