Low Fat Breakfast Recipes

1. Apple and Sultana Porridge

Method
Place the milk in a large microwave jug or dish. Cook on high for about a minute. Combine the sultanas, apples and oats with the milk and continue to microwave until you are happy with texture. All up it shouldn't take much than a about a mintue or two on high. Depending on your appetite this will serve about 2 people. Remember porridge is filling!

2. Egg, Cheese and Bacon Pie

4 x Lean Bacon Slices, chopped
(98% Fat Free Breakfast Bacon)
250 grams (small) block of 93% fat free cheese (grated)
1 small carton of egg whites
black ground pepper
4-6 slices of bread

Method
Line the bottom of a pie dish or baking dish, which has been sprayed with low fat cooking spray, with the slices of bread. Place the carton of egg whites, grated cheese, black ground pepper and bacon into a bowl and wisk together. Pour this mixture into the baking dish, over the bread. Cook in a moderate to high oven until the egg is cooked and the top is slightly brown.This will serve approximately 2 people.

3. Lower in fat - Luscious Cheese Crepes with Apricot Sauce

( Note from Mandy: I have altered this to reduce the fat and sugar content)

1 cup skim milk
1 whole egg and 4 egg whites
2 level (not heaped) tablespoons low fat margarine melted (for crepes)
1 sachet low cal sweetener
1/2 teaspoon vanilla extract
1/2 cup all-purpose flour
1 package (8 oz.) low fat cream cheese, cut into 8 pieces and softened
1/4 cup low fat margarine (for sauce)
1 jar (18 oz.) low calorie apricot jam
1/8 teaspoon almond extract

In blender, process milk, eggs, melted margarine, sweetner and vanilla until blended. Add flour and process until smooth.

In omelet pan or 8-inch skillet, sprayed with low fat cooking spray, pour 1/4 cup batter and tilt pan to allow batter to coat bottom. Cook over medium heat 1 minute or until cooked. Loosen edges and turn onto plate; keep warm. Repeat with remaining batter. Evenly spread cream cheese down center of each crepe; roll up and set aside.

3. In same skillet, bring remaining margarine, jam and almond extract to a boil. Reduce heat to low and add crepes. Cook, spooning sauce over crepes, 1 minute or until crepes are heated.

Carefully slide crepes onto serving platter and serve immediately. Serves: 8

4. Cranberry-Almond Breakfast Muffins

Servings: 12

1/3 cup low-fat soy flour
1/3 cup corn meal
1 cup brown rice flour
1/4 cup Howard's Sugar-Free Maple Syrup
4 egg whites
1/2 cup natural applesauce
1 cup fat-free plain yogurt
1 1/2 teaspoon vanilla
3/4 teaspoon salt
4 packets Splenda (optional, use only if you like sweet muffins)
1 teaspoon baking powder
1/2 cup dried cranberries
1/3 cup chopped almonds
1/3 cup sliced almonds (for tops of muffins)

Preheat oven to 350 degrees.  Mix all dry ingredients, cranberries and chopped almonds in a medium-sized bowl.  Mix the remaining ingredients in a separate bowl before adding to dry mixture.  The batter will be lumpy.  Spoon batter into muffin tins lined with paper cups or sprayed with nonstick cooking spray, filling them halfway.  Garnish the top of each muffin with slivered almonds and a few cranberries.  Bake until golden brown and almonds appear toasted (about 20 mins).

Modifications: Cinnamon-Raisin Muffins:  Replace cranberries with an equal measure of raisins, add 1 teaspoon cinnamon, replace cornmeal with equal amount of oatmeal. Lower Carb Version:  Omit the cranberries to subtract four grams of carbohydrates per muffin from nutritional counts.

Source: Stella's Kitchen

5. Scrambled Eggs with Fresh Salsa

Servings: 6

Salsa:
1 bunch cilantro (1/2 cup cilantro leaves)
1 cup chopped tomatoes
1/4 cup diced red bell pepper
1/4 cup diced red onion
1 small jalapeno pepper, seeded and minced
2 tablespoons freshly squeezed lime juice

1 tablespoon olive oil
1/2 cup sliced mushrooms
1/2 cup sliced green onions or scallions
1/2 cup chopped red bell pepper
1/2 cup chopped yellow or green bell pepper
6 whole eggs
(Note from Mandy: I recommend using 2 whole eggs and 8 egg whites - instead of 6 whole eggs)
1 teaspoon salt
1/4 cup skim milk

Garnish:
6 slices whole grain bread
6 slices honeydew melon

Make the salsa: Hold the cilantro under running water to wash off the dirt. Pinch the leaves off the stems, coarsely chop the leaves, and put them in a small bowl with the remaining salsa ingredients. Toss thoroughly until everything is blended together. Cover and refrigerate until ready to use. Smear a nonstick medium saute pan with 1/4 teaspoon of the oil and set it over medium heat. Saute the mushrooms, onions, and peppers in the pan, tossing them occasionaly, until limp, about 2 minutes. Remove from the heat.

Whisk the eggs, salt, and milk together in a small bowl. Coat the bottom of a separate pan with the remaining olive oil, set it over low heat, pour in the eggs, and partially cook them for 3 minutes, stirring with a wooden spoon until they are no longer runny. Transfer the partially cooked eggs to the pan with the vegetables and cook everything together for 1 minute, stirring with a wooden spoon or spatula. Remove from the heat and cover to keep warm.

Cut each bread slice diagonally, put them on a cookie sheet and toast them under the broiler or lower rack for less than 30 seconds on each side. Serve the eggs with toast, a slice of honeydew melon, and a small ramekin of salsa.

Source: The Healthy Kitchen

6. Sweet Breakfast Crepes

4 egg substitute (or can use 2TBS water per egg)
( Note from Mandy: Use 8 egg whites )
2 Cups Flour
2 1/2 Cups no-fat/low fat soy milk ( Mandy: or skim milk )
1/4 cup applesauce
dash salt
2 TBS sugar or sweetner

Mix liquids first in blender or mixer, add egg substitutes and blend. Add flour last. Mix in blender for 1 min. on high. Scrape sides and blend another 30 seconds to a minute more. Should be a relatively thin mixture. If you have a really good non-stick skillet nothing is needed, if not you may need to lightly spray. Heat skillet on medium heat. Pour about an ounce of batter in skillet, pick skillet up and tilt to allow batter to spread out in skillet. Cook til browned on both sides. Allow each crepe to cool before rolling. A slight sprinkle of lemon juice and powder sugar is very yummy. This mixture makes about 24 very thin crepes...the thinner the better tasting :)

Source: Fat Free.com

7. Peach Muesli

2 cups uncooked rolled oats (quick cooking or regular)
2 cups coarsely chopped fresh peaches, partially peeled
1 1/2 cups apple juice
8 ounces vanilla or peach nonfat yogurt
3/4 tsp. nutmeg

Combine all ingredients. Cover and refrigerate 8 hours or overnight. Serve muesli cold and uncooked, topped with fresh berries of your choice. Can be stored covered in the fridge up to three days.

Source: Fat Free.com

8. Cottage Cheese Pancakes

1/2 cup crushed pineapple (drain well and set aside)
4 egg whites
1 cup fat-free cottage cheese
2/3 cup skim milk
1/2 teaspoon vanilla extract
1 cup unbleached sifted flour
1/2 teaspoon baking soda
1/8 teaspoon salt

For Topping:
1 cup orange juice
1 teaspoon cornstarch

Spray non-stick skillet with cooking spray and set aside. Blend egg whites, cottage cheese, milk and vanilla until smooth. Add dry ingredients and blend until well combined. Stir in crushed pineapple. Heat skillet over medium heat, and drop a few spoonfuls of the batter onto hot pan to make about 4-inch pancakes. Cook on low heat until bubbles form on surface. Turn and cook other side until browned.

For topping: Combine orange juice and cornstarch, cook over low heat, stirring until consistency of syrup. Cool slightly and pour over pancakes. Makes 8 servings

Source: Fat Free.com

9. Sweet Tofu "Omelette"

1/2 cup lowfat tofu
1 tbl rice milk
1 tbl whole wheat flour
1/4 tsp baking powder
1 tbl maple syrup
1/4 tsp vanilla jam to taste

Put half the tofu in a blender with the rice milk and blend thoroughly. Put the other half of the tofu in a small mixing bowl and mash. Add the flour, baking powder, maple syrup, vanilla, and the blended tofu. Mix well. Spread the mixture thinly in a baking dish and bake at 350 for 30-40 minutes. With the help of a pancake turner carefully transfer the "omelette" onto a serving dish. Spread jam to taste on top and eat while hot.

Source: Fat Free.com