Apple Oatmeal Breakfast Fruit Cup

A tasty recipe packed with good-for-you foods. Lowfat yogurt dresses up this tasty fruit cup.
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Makes 4 servings. Preparation Makes 4 servings. Preparation
¾ cup per serving. 1. Combine all ingredients ½ cup per serving. 1. In a small bowl,
Prep time: 10 minutes in a medium, microwave Prep time: 5 minutes combine fruit.
Cook time: 2 minutes safe bowl.
Ingredients 2. Divide fruit equally
Ingredients 2. Place
in microwave into 4 bowls.
2 oranges, peeled,
uncovered and cook on
1¾ cups 100% apple juice seeded, and sliced into 3. Put a rounded tablespoon
high for about 2 minutes.
1 cup quick cooking oats bite-size pieces of lowfat yogurt over fruit
3. Stir and let cool for 1 medium banana, peeled in each bowl, and sprinkle
1 large apple, cored and cut 1 minute before serving. equal amounts of ground
into bite-size chunks and sliced
cinnamon before serving.
½ teaspoon ground 1 tablespoon raisins
1⁄ 3 cup lowfat vanilla yogurt
cinnamon
1⁄8 teaspoon salt (optional) ½ teaspoon ground
cinnamon
Nutrition information per serving: Nutrition information per serving:
Calories 157, Carbohydrate 34 g, Calories 81, Carbohydrate 19 g,
Dietary Fiber 4 g, Protein 3 g, Total Fat 1 g, Dietary Fiber 2 g, Protein 2 g, Total Fat 0 g,
Saturated Fat 0 g, Trans Fat 0 g, Saturated Fat 0 g, Trans Fat 0 g,
Cholesterol 0 mg, Sodium 78 mg Cholesterol 1 mg, Sodium 14 mg

Breakfast 9
 COOKING CLUE:
Keep your leftover juice
concentrate in the freezer for
your next smoothie or add
water to make it into juice.

Ingredients
½ banana, peeled and sliced
1 cup unsweetened frozen berries
(strawberries, blueberries,
and/or blackberries)
½ cup 1% lowfat or nonfat milk or soft tofu
½ cup frozen orange juice concentrate

Preparation
1.  lace all ingredients in a blender
P
container. Put lid on tightly.
2.  lend until smooth. If mixture is too thick,
B
add ½ cup cold water and blend again.
3. Pour into 2 glasses and serve.

Makes 2 servings.
One serving equals 11/3 cups.
Preparation time: 5 minutes [Link]/powerplay
REC-CARD-20/Rev. 12/06
 Banana Berry Pancakes
This recipe promises to be a family favorite. Try fresh, canned, or
frozen fruits for different flavors.
Makes 4 servings. 2 pancakes per serving.
Prep time: 10 minutes Cook time: 10 minutes

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Ingredients Topping
1 large banana, peeled 1 cup unsweetened frozen
and sliced strawberries, thawed
1 cup complete pancake mix and sliced
½ cup water 2 tablespoons orange juice
nonstick cooking spray

Preparation
1. Place bananas in a medium bowl and mash with a fork.
2. Add pancake mix and water; stir until blended.
3. Spray a large skillet with nonstick cooking spray and heat
over medium heat.
4. Pour ¼ cup batter for each pancake into hot skillet. Cook
pancakes for about 2 minutes per side until fully cooked.

Topping
1. To make the topping, spray a pan with nonstick cooking
spray and heat over medium heat.
2. Cook berries and orange juice for 3 minutes or until the
berries are soft.
3. Spoon topping over pancakes and serve.

Nutrition information per serving: Calories 109, Carbohydrate 24 g,

Dietary Fiber 2 g, Protein 2 g, Total Fat 1 g, Saturated Fat 0 g, Breakfast 11
Trans Fat 0 g, Cholesterol 3 mg, Sodium 182 mg
 Huevos Rancheros
with Fresh Salsa
A healthy version of a classic breakfast dish!
Makes 4 servings. 1 tortilla per serving.
Prep time: 15 minutes Cook time: 15 minutes

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Ingredients
4 (6-inch) corn tortillas 2 tablespoons shredded
½ tablespoon vegetable oil Cheddar or Monterey
Jack cheese
nonstick cooking spray
2 cups Fresh Salsa
1½ cups egg substitute
(see page 54)
1⁄8 teaspoon ground black
pepper
Preparation
1. Preheat oven to 450°F.
2. Lightly brush tortillas with oil on both sides and place on a
baking sheet. Bake for 5 to 10 minutes or until tortillas are
crisp on the edges and starting to brown. Remove from the
oven and set aside.
3. Spray a large skillet with nonstick cooking spray.
4. Pour egg substitute into skillet. Cook over medium heat for 2
to 3 minutes until eggs are cooked through.
5. Place an equal amount of eggs on each tortilla and top each
with ½ tablespoon cheese.
6. Place under the broiler for about 2 minutes until cheese
is melted. Spoon ½ cup Fresh Salsa on each tortilla and top
with ground black pepper. Serve warm.

Nutrition information per serving: Calories 146, Carbohydrate 16 g,

Dietary Fiber 3 g, Protein 13 g, Total Fat 4 g, Saturated Fat 1 g, Breakfast 12
Trans Fat 0 g, Cholesterol 3 mg, Sodium 255 mg
 Ingredients 4. Carefully loosen and flip. Cook for
1 teaspoon olive oil 1 minute or until firm.
1 red bell pepper, 5. Sprinkle half of the red and yellow
seeded and thinly sliced bell peppers over the eggs. Fold
to enclose the filling. Transfer to
1 yellow bell pepper,
a plate. Sprinkle with 1 teaspoon
seeded and thinly sliced
Parmesan cheese.
4 egg whites
6. Repeat with the remaining
½ teaspoon dried basil egg mixture, peppers,
¼ teaspoon ground black pepper and cheese.
nonstick cooking spray
2 teaspoons grated Parmesan
cheese

Preparation
1. In a large nonstick pan over
medium heat, warm oil; add red
Red and Yellow Bell and yellow bell peppers and
cook, stirring frequently for

Pepper Omelets 4 to 5 minutes. Keep warm

over low heat.
2. In a small bowl, lightly whisk
together egg whites, basil, and
Colorful red and yellow bell peppers add a ground black pepper.
healthy twist to this breakfast staple. 3. Coat a small nonstick pan with
Makes 2 servings. 1 omelet per serving. nonstick cooking spray. Warm
over medium-high heat for 1
Prep time: 10 minutes
minute. Add half of the egg
Cook time: 15 minutes
mixture, swirling the pan to evenly
Nutrition information per serving
Calories 91, Carbohydrate 9 g, Protein 8 g,
coat the bottom. Cook for 30
Total Fat 3 g, Saturated Fat 1 g, Cholesterol 2 mg, seconds or until the eggs are set.
Sodium 135 mg, Dietary Fiber 1 g
p a ge 12 BREAKFAST
 Ingredients Preparation
3 cups fresh or frozen strawberries 1. In a large
½ cup reduced sugar preserves, saucepan, mix
any flavor berries and
preserves. Cook
2 cups fat free just-add-water
over medium
buttermilk pancake mix
heat until slightly
½ cup light sour cream or nonfat thickened, about
vanilla yogurt (optional) 5 minutes. Set
aside.
2. In a large bowl, combine pancake
mix with water according to
package directions. Add enough
water to make a slightly thin
batter.
3. Pour 1⁄3 cup batter onto hot griddle
or into a large nonstick pan,

Pancakes with allowing it to spread to about 5

or 6 inches. Cook until edges are
dry. Flip over and cook until done.
Strawberries Repeat until all pancakes are
cooked.
4. Place 1⁄4 cup strawberry mixture in
Try sliced apples, pears, or nectarines in the the center of each pancake. Roll
pancakes instead of strawberries. up and transfer to serving plates.
5. Drizzle each pancake with
Makes 4 servings. 2 rolled pancakes per serving.
remaining strawberry mixture. Top
Prep time: 10 minutes each pancake with 1 tablespoon
Cook time: 20 minutes sour cream or vanilla yogurt, if
Nutrition information per serving desired.
Calories 291, Carbohydrate 55 g, Protein 6 g,
Total Fat 6 g, Saturated Fat 3 g, Cholesterol 20 mg,
Sodium 490 mg,* Dietary Fiber 4 g p a ge 11 BREAKFAST
*Exceeds 5 a Day nutrition criteria
Papaya Boats Tropical Eye Opener
A special morning treat for you and your family. A refreshing mixture of fruit, juice, and frozen yogurt
Add a sprinkle of granola for more crunch. for a meal on the go.
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Makes 4 servings. Preparation Makes 4 servings. Preparation
½ ripe papaya per serving. 1. Cut papayas in half 1 cup per serving. 1. Combine all ingredients in
Prep time: 10 minutes lengthwise. Scoop out Prep time: 5 minutes a blender container. Blend
seeds. Place each half in a until mixture is smooth
Ingredients medium plate. Ingredients
2. Pour into glasses
2 papayas, rinsed and 1 mango, peeled, seeded,
2. Place an equal amount and serve.
peeled and cut into chunks
of banana, kiwifruit,
1 medium banana, peeled strawberries, and oranges 1 large banana, peeled
and sliced in each papaya half. and sliced
1 kiwifruit, peeled and sliced 3. Combine yogurt, honey 1 cup undrained pineapple
1 cup sliced strawberries and mint; mix well. Spoon chunks*
1 (11-ounce) can mandarin over fruit before serving. ¾ cup lowfat vanilla
oranges, drained frozen yogurt
Nutrition information per serving: 1 cup ice cubes Nutrition information per serving:
¾ cup lowfat vanilla yogurt Calories 195, Carbohydrate 46 g, Calories 151, Carbohydrate 35 g,
1 tablespoon honey* Dietary Fiber 6 g, Protein 5 g, Total Fat 1 g, Dietary Fiber 2 g, Protein 3 g, Total Fat 1 g,
Saturated Fat 0 g, Trans Fat 0 g, Saturated Fat 1 g, Trans Fat 0 g,
2 teaspoons chopped fresh Cholesterol 2 mg, Sodium 40 mg Cholesterol 3 mg, Sodium 31 mg
mint (optional)
Breakfast 10
* Do not give honey to children under the age of one. *Canned fruit packed in 100% fruit juice.
 Tomato and Garlic Omelet
This unique omelet includes vegetables and whole wheat bread
for a balanced breakfast.
Makes 1 serving. 1 omelet per serving.
Prep time: 10 minutes Cook time: 30 minutes

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Ingredients
½ slice whole wheat bread 2 tablespoons grated
½ teaspoon olive oil part-skim Mozzarella
cheese
1 clove garlic, finely
chopped 1 large tomato, chopped
nonstick cooking spray 1 teaspoon dried basil
¾ cup egg substitute

Preparation
1. Preheat oven to 300°F.
2. Cut the bread into cubes; toss with oil and garlic in a small
bowl. Spread the cubes in a single layer on a baking sheet
and toast in the oven for 15 to 25 minutes, or until golden
brown, tossing once or twice. Transfer to a plate to cool.
3. Spray a medium pan with nonstick cooking spray and heat
over medium-high heat. Pour in egg substitute.
4. When the egg begins to set, spread evenly across the
bottom of the pan and reduce the heat to low.
5. Once the top layer of egg is almost cooked, sprinkle the
cheese and basil on top and scatter the tomatoes and bread
over half of the omelet; fold the unfilled omelet half over the
filling. Slide the omelet on a plate and serve.

Nutrition information per serving: Calories 235, Carbohydrate 18 g,

Dietary Fiber 5 g, Protein 27 g, Total Fat 7 g, Saturated Fat 2 g, Breakfast 13
Trans Fat 0 g, Cholesterol 8 mg, Sodium 506 mg