Protein-Packed Breakfast Recipes

Citrus Berry Smoothie

INGREDIENTS

• 1 1/4 cups fresh berries
• 3/4 cup low-fat plain yogurt
• 1/2 cup orange juice
• 2 tablespoons nonfat dry milk
• 1 tablespoon toasted wheat germ
• 1 tablespoon honey
• 1/2 teaspoon vanilla extract

PREPARATION

1. Place berries, yogurt, orange juice, dry milk, wheat germ, honey and vanilla in a blender and blend until smooth.

NUTRITION

Per serving: 432 calories; 3 g fat ( 2 g sat , 0 g mono ); 15 mg cholesterol; 77 g carbohydrates; 20 g protein;7 g fiber; 250 mg sodium; 617 mg potassium.

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Eggs Italiano

INGREDIENTS

• 1/4 cup distilled white vinegar
• 2 teaspoons extra-virgin olive oil
• 1 shallot, minced
• 1 clove garlic, minced
• 1 pound zucchini, (about 2 medium), diced
• 12 ounces plum tomatoes, (3-4), diced
• 3 tablespoons thinly sliced fresh basil, divided
• 1 tablespoon balsamic vinegar
• 1/2 teaspoon salt
• Freshly ground pepper, to taste
• 8 large eggs
• 4 whole-wheat English muffins, split and toasted
• 2 tablespoons freshly grated Parmesan cheese

PREPARATION

1. Fill a large, straight-sided skillet or Dutch oven with 2 inches of water; bring to a boil. Add white vinegar.
2. Meanwhile, heat oil in a large nonstick skillet over medium-high heat. Add shallot and garlic and cook, stirring, until fragrant, about 1 minute. Stir in zucchini and tomatoes and cook, stirring occasionally, until the zucchini is tender, about 10 minutes. Remove from the heat; stir in 1 tablespoon basil, balsamic vinegar, salt and pepper.
3. Meanwhile, reduce the boiling water to a gentle simmer; the water should be steaming and small bubbles should come up from the bottom of the pan. Crack each egg into a small bowl and slip them one at a time into the simmering water, taking care not to break the yolks. Cook for 4 minutes for soft set, 5 minutes for medium set and 8 minutes for hard set. Using a slotted spoon, transfer the eggs to a clean kitchen towel to drain.
4. To serve, top each muffin half with some of the vegetable mixture, an egg, a sprinkling of cheese and the remaining basil.

NUTRITION

Per serving: 329 calories; 14 g fat ( 4 g sat , 6 g mono ); 425 mg cholesterol; 31 g carbohydrates; 22 gprotein; 5 g fiber; 675 mg sodium; 570 mg potassium

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Huevos Rancheros Verdes

INGREDIENTS

• 1 1/2 cups very thinly sliced romaine lettuce
• 1 scallion, sliced
• 2 tablespoons chopped fresh cilantro
• 3 teaspoons canola oil, divided
• 2 teaspoons lime juice
• 1/4 teaspoon salt, divided
• 1/4 teaspoon freshly ground pepper, divided
• 1 15-ounce can pinto beans, rinsed
• 1/2 cup prepared green salsa , (see Tip)
• 8 6-inch corn tortillas
• Canola oil cooking spray
• 3/4 cup shredded sharp Cheddar cheese
• 4 large eggs

PREPARATION

1. Preheat oven to 400°F.
2. Combine lettuce, scallion, cilantro, 1 teaspoon oil, lime juice, 1/8 teaspoon salt and 1/8 teaspoon pepper in a bowl; set aside. Combine beans and salsa in another bowl.
3. Coat both sides of each tortilla with cooking spray. Place tortillas on a large baking sheet in 4 sets of overlapping pairs. (Each pair should overlap by about 3 inches.) Spread about 1/3 cup of the bean mixture on top of each pair of tortillas and sprinkle with 3 tablespoons cheese each. Bake until the beans are hot and the cheese is melted, about 10 minutes.
4. Meanwhile, heat the remaining 2 teaspoons oil in a large nonstick skillet over medium heat. Crack each egg into a small bowl and slip them one at a time into the pan, taking care not to break the yolks. Season the eggs with the remaining 1/8 teaspoon salt and pepper. Reduce heat to medium-low and cook undisturbed for 5 to 7 minutes for soft-set yolks. (For hard-set yolks, cover the pan after 5 minutes and continue cooking until the yolks are cooked through, 4 to 6 minutes more.)
5. To assemble, place an egg on top of each pair of tortillas and top with a generous 1/4 cup of the lettuce mixture.

TIPS & NOTES

• Tip: Green salsa (sometimes labeled salsa verde or tomatillo salsa) is made with tomatillos, green chiles and onions. Look for it near other prepared salsa in large supermarkets.

NUTRITION

Per serving: 396 calories; 18 g fat ( 6 g sat , 5 g mono ); 234 mg cholesterol; 42 g carbohydrates; 20 gprotein; 8 g fiber; 563 mg sodium; 474 mg potassium.

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Breakfast Parfait

INGREDIENTS

• 3/4 cup low-fat cottage cheese or low-fat plain yogurt
• 1 cup pineapple chunks, papaya chunks or cling peaches
• 2 teaspoons toasted wheat germ

PREPARATION

1. Place cottage cheese (or yogurt) in a small bowl. Top with fruit and sprinkle with wheat germ.

NUTRITION

Per serving (with cottage cheese, pineapple): 247 calories; 3 g fat ( 2 g sat , 0 g mono ); 15 mg cholesterol; 40 g carbohydrates; 20 g protein; 3 g fiber; 632 mg sodium; 479 mg potassium.

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Artichoke & Red Pepper Frittata

INGREDIENTS

• 2 teaspoons extra-virgin olive oil, divided
• 1 medium red bell pepper, diced
• 2 cloves garlic, minced
• 1/4 teaspoon crushed red pepper
• 4 large eggs
• 1 14-ounce can artichoke hearts, rinsed and coarsely chopped
• 1/4 cup freshly grated Parmesan cheese
• 1 teaspoon dried oregano
• 1/4 teaspoon salt, or to taste
• Freshly ground pepper, to taste

PREPARATION

1. Heat 1 teaspoon oil in a 10-inch nonstick skillet over medium heat. Add bell pepper and cook until tender, about 2 minutes. Add garlic and crushed red pepper; cook, stirring, for 30 seconds. Transfer to a plate. Wipe out the pan.
2. Whisk eggs in a medium bowl. Stir in artichoke hearts, Parmesan, oregano, salt, pepper and the bell pepper mixture.
3. Set a rack about 4 inches from the heat source; preheat the broiler.
4. Brush the pan with the remaining 1 teaspoon oil; heat over medium heat. Pour in the egg mixture and tilt to distribute evenly. Reduce the heat to medium-low and cook until the bottom is light golden, lifting the edges to allow uncooked egg to flow underneath, 3 to 4 minutes. Place the pan under the broiler and cook until the top is set, 1 1/2 to 2 1/2 minutes. Slide the frittata onto a platter and cut into wedges.

NUTRITION

Per serving: 305 calories; 18 g fat ( 6 g sat , 8 g mono ); 432 mg cholesterol; 18 g carbohydrates; 21 gprotein; 8 g fiber; 734 mg sodium; 639 mg potassium.

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Ham & Cheese Breakfast Casserole

INGREDIENTS

• 4 large eggs
• 4 large egg whites
• 1 cup nonfat milk
• 2 tablespoons Dijon mustard
• 1 teaspoon minced fresh rosemary
• 1/4 teaspoon freshly ground pepper
• 5 cups chopped spinach, wilted (see Tip)
• 4 cups whole-grain bread, crusts removed if desired, cut into 1-inch cubes (about 1/2 pound, 4-6 slices)
• 1 cup diced ham steak, (5 ounces)
• 1/2 cup chopped jarred roasted red peppers
• 3/4 cup shredded Gruyère, or Swiss cheese

PREPARATION

1. Preheat oven to 375°F. Coat a 7-by-11-inch glass baking dish or a 2-quart casserole with cooking spray.
2. Whisk eggs, egg whites and milk in a medium bowl. Add mustard, rosemary and pepper; whisk to combine. Toss spinach, bread, ham and roasted red peppers in a large bowl. Add the egg mixture and toss well to coat. Transfer to the prepared baking dish and push down to compact. Cover with foil.
3. Bake until the custard has set, 40 to 45 minutes. Uncover, sprinkle with cheese and continue baking until the pudding is puffed and golden on top, 15 to 20 minutes more. Transfer to a wire rack and cool for 15 to 20 minutes before serving.

TIPS & NOTES

• Make Ahead Tip: Prepare casserole through Step 2; refrigerate overnight. Let stand at room temperature while the oven preheats. Bake as directed in Step 3.

• Tip: To wilt spinach, rinse thoroughly with cool water. Transfer to a large microwave-safe bowl. Cover with plastic wrap and punch several holes in it. Microwave on High until wilted, 2 to 3 minutes. Squeeze out excess moisture before adding the spinach to the recipe.

NUTR

ITION

Per serving: 286 calories; 10 g fat ( 4 g sat , 3 g mono ); 167 mg cholesterol; 23 g carbohydrates; 23 gprotein; 4 g fiber; 813 mg sodium; 509 mg potassium.

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Arugula & Chicken Sausage Bread Pudding

INGREDIENTS

CUSTARD

• 4 large egg whites
• 4 large eggs
• 1 cup skim milk

SEASONINGS

• 2 tablespoons Dijon mustard
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 1/2 cup sliced fresh basil

BREAD & FILLING

• 4 cups whole-grain bread, crusts removed if desired, cut into 1-inch cubes (about 1/2 pound, 4-6 slices)
• 5 cups chopped arugula, wilted (see Tip)
• 3/4 cup chopped artichoke hearts, frozen (thawed) or canned
• 1 cup diced cooked chicken sausage, (5 ounces)

TOPPING

• 3/4 cup shredded fontina cheese

PREPARATION

1. Preheat oven to 375 degrees F. Coat an 11-by-7-inch glass baking dish or a 2-quart casserole with cooking spray.
2. To prepare custard: Whisk egg whites, eggs and milk in a medium bowl. Add mustard, salt, pepper and basil: whisk to combine.
3. Toss bread, arugula, artichokes and sausage in a large bowl. Add the custard and toss well to coat. Transfer to the prepared baking dish and push down to compact. Cover with foil.
4. Bake until the custard has set, 40 to 45 minutes. Uncover, sprinkle with cheese and continue baking until the pudding is puffed and golden on top, 15 to 20 minutes more. Transfer to a wire rack and cool for 15 to 20 minutes before serving.

TIPS & NOTES

• Make Ahead Tip: Prepare the pudding through Step 3; refrigerate overnight. Let stand at room temperature while the oven preheats. Bake as directed in Step 4.

• Tip: To wilt greens, rinse greens thoroughly in cool water. Transfer them to a large microwave-safe bowl. Cover with plastic wrap and punch several holes in the wrap. Microwave on high until wilted, 2 to 3 minutes. Squeeze out any excess moisture from the greens before adding them to the recipe.

NUTRITION

Per serving: 272 calories; 11 g fat ( 4 g sat , 3 g mono ); 174 mg cholesterol; 24 g carbohydrates; 20 gprotein; 5 g fiber; 696 mg sodium; 435 mg potassium.

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Mexican Potato Omelet

INGREDIENTS

• 2 teaspoons extra-virgin olive oil, divided
• 1 cup frozen hash-brown potatoes, or diced cooked potatoes
• 1 4-1/2-ounce can chopped mild green chiles
• 4 large eggs
• 1/2 teaspoon hot sauce, such as Tabasco
• 1/4 teaspoon salt, or to taste
• Freshly ground pepper, to taste
• 1/2 cup grated pepper Jack, or Cheddar cheese
• 1/4 cup chopped scallions
• 1/4 cup coarsely chopped fresh cilantro, or parsley

PREPARATION

1. Heat 1 teaspoon oil in a 10-inch nonstick skillet over medium-high heat. Add potatoes and cook until golden brown, shaking the pan and tossing the potatoes from time to time, 3 to 5 minutes. Stir in chiles and transfer to a plate. Wipe out the pan.
2. Blend eggs, hot sauce, salt and pepper with a fork in a medium bowl. Stir in cheese, scallions, cilantro (or parsley) and the potato mixture.
3. Set a rack about 4 inches from the heat source; preheat the broiler.
4. Brush the pan with the remaining 1 teaspoon oil; heat over medium heat. Pour in the egg mixture and tilt to distribute evenly. Reduce the heat to medium-low and cook until the bottom is light golden, lifting the edges to allow uncooked egg to flow underneath, 3 to 4 minutes. Place the pan under the broiler and cook until the top is set, 1 1/2 to 2 1/2 minutes. Slide the omelet onto a platter and cut into wedges.

NUTRITION

Per serving: 335 calories; 23 g fat ( 9 g sat , 7 g mono ); 402 mg cholesterol; 11 g carbohydrates; 21 gprotein; 2 g fiber; 872 mg sodium; 250 mg potassium.

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