whole wheat pancakes
Ingredients
- 3/4 cup all-purpose flour
- 3/4 cup whole-wheat flour
- 1 1/2 teaspoons baking powder
- 1/2 teaspoon baking soda
- 1/4 teaspoon salt
- 2 large eggs
- 1 cup lowfat buttermilk
- 1/2 cup nonfat milk
- 1 tablespoon honey
- 1/4 teaspoon vanilla extract
- Strawberry sauce, recipe follows
- Confectioners' sugar, optional
- 16 ounces strawberries, fresh or frozen (unsweetened, thawed)
- 1 teaspoon lemon juice
- 2 tablespoons maple syrup
Strawberry Sauce:
Puree strawberries in to a chunky puree. Heat them in a small saucepan over a low flame, until they are just warm. Stir in lemon juice and maple syrup.
Directions
Pre-heat the oven to 200 degrees F.
In a medium bowl, whisk together the dry ingredients (flour through salt). In another medium bowl, beat together the eggs, nonfat milk, buttermilk, honey and vanilla.
Preheat a large nonstick griddle or skillet over a medium-low flame. Stir the wet ingredients into the dry ingredients, mixing only enough to combine them. The batter will be somewhat lumpy. Use a 1/3 cup measuring cup pour the batter onto the griddle or skillet. Flip the pancake when the top is bubbling and it is golden brown on the bottom. Then cook until the other side is golden brown. Hold on an oven proof plate in the oven until the entire batch is ready. When all the pancakes are ready, cut them into heart shapes with a heart shaped cookie cutter. Ladle about 1/3 cup of the strawberry sauce onto each plate, place pancakes on top and sprinkle with confectioners' sugar, if using.
broccoli and chedder frittata
Directions
Separate 4 of the eggs, putting the whites into a medium sized bowl and discarding the yolks. Add the 4 whole eggs and 2 tablespoons of water to the whites and whisk well.
In a medium ovenproof nonstick skillet heat the oil over a medium flame. Add the onion and cook until it begins to soften, about 5 minutes. Add the broccoli and cook for another 2 minutes. Season with salt and a few turns of pepper. Pour the egg mixture over the vegetables in the skillet covering them evenly. Reduce the heat to medium-low, cover, and let cook until the egg mixture has set around the edges but is somewhat liquid in the middle, about 8 minutes. Sprinkle with the cheese.
Meanwhile, preheat the broiler. Place the skillet under the broiler about 2 inches from the heat until the surface is set and golden brown, 1 to 2 minutes. Be careful not to overcook or the egg mixture will become tough.
Cut the frittata into 8 wedges and serve.
Per Serving: Calories: 215, Total Fat 12G, (Mono: 3.7G, Poly: 1G, Sat: 4G) Protein: 17G, Carb: 11G, Fiber: 4G, Chol: 227MG, Sodium: 385MG
Ingredients
- 8 large eggs
- 2 teaspoons olive oil
- 1 small red onion, sliced (about 1 cup)
- 2 cups chopped cooked broccoli
- 1/4 teaspoon salt
- Freshly ground black pepper
- 1/2 cup shredded extra-sharp Cheddar (2 ounces)
blueberry blast smoothie
Ingredients
- 1/2 cup nonfat or 1 percent lowfat milk
- 1/2 cup non fat plain yogurt
- 1 cup frozen blueberries (unsweetened)
- 1 teaspoon honey
Directions
Put all ingredients into a blender and blend until smooth.
Calories: 195, Total Fat 1G, (Mono: 0G, Poly: 0G, Sat: 0G) Protein: 10G, Carb: 40G, Fiber: 4G, Chol: 5MG, Sodium: 134MG