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Core Breakfast Recipes

Page history last edited by PBworks 12 years ago


Cherry Oatmeal


3 cups steel cut oats

8 1/2 cups water

1/2 cup sweetener

2 bags unsweetened dark sweet frozen cherries (Trader Joe’s)

Cinnamon to taste


Combine all ingredients in a crockpot, cook on high 4 hours.




Core Baked Oatmeal


3 cup uncooked old fashioned oats

3 cup water

1 Tbsp apple cider vinegar

1 large egg(s)

1/2 cup unsweetened applesauce

2 Tbsp non-fat instant dry powdered milk

1 tsp imitation vanilla extract, no alcohol

1 1/2 tsp baking powder

1 tsp ground cinnamon

1/2 tsp table salt

2/3 cup SPLENDA (R) No Calorie Sweetener


Soak oats in water/vinegar overnight. (or 12 hrs.) You can skip this step - I do it because it makes the oats easier to digest and they taste SO much better(tender and chewy).


Strain liquid from oats. In med mixing bowl whisk all of the remaining ingredients. Add oats and stir together gently, making sure everything is well mixed.


Pour into greased 8x8" pan. Bake at 350*

20 minutes = eat with a spoon

35 minutes = bar like- eat with fingers.


Let cool 5-10 minutes before cutting. Delicious warm or cold.



Oven-Baked Spanish Potato Omelet

Yield: 4 servings; 5 points per serving


5 eggs

2 cups potatoes -- cooked

1 onion -- finely chopped

1 green pepper -- minced

12 green olives -- sliced

4 ounces lean ham -- cubed


Preheat oven to 350º. Peel and cube cooked potatoes. Beat eggs until fluffy, fold in remaining ingredients. Spray a round nonstick cake pan with cooking spray. Spoon in omelet mixture. Bake 25-30 minutes or until eggs are set. Cut into wedges to serve


Per serving: 221 Calories; 9g Fat; 15g Protein; 21g Carbohydrate; 242mg Cholesterol; 796mg Sodium




Breakfast in a Cup

Yield: 10 servings


4 ounces extra lean ham

1/2 cup chopped onion

1 cup diced sweet peppers

1 1/2 cup egg substitute

1 4 oz can mushrooms diced

1 cup shredded ff cheddar cheese


Heat oven to 350 degrees. Coat 12 cup muffin pan with spray.


On medium heat cook ham, pepper, onion and mushrooms until veggies are soft. Remove from heat and cool slightly.


In another bowl stir egg substitute and cheese together with any seasoning you would like. Stir in cooled ham and veggies and spoon evenly into prepared muffin pan. Bake 20 minutes, or until eggs are set.




Breakfast In A Cup 2

Yield: 12 servings


3 cups cooked brown rice

1 1/4 cups (5-ounces) ff shredded cheddar or American cheese, divided use

4 large eggs, divided use (or equivalent egg substitute)

1 (4-ounce) can diced green chiles

1 (2-ounce) jar diced pimientos, drained

1/2 teaspoon ground cumin

1/2 teaspoon salt

1/2 teaspoon ground black pepper

1/3 cup milk

1/2 to 1 teaspoon paprika for garnish


Combine rice, 3/4 cup cheese, and 2 eggs (slightly beaten) in large bowl.


Press mixture equally into bottoms and sides of 12 greased muffin cups. Bake at 400*F, 5 to 8 minutes, or until lightly browned.


Blend chiles, pimientos, cumin, salt, pepper, milk, and remaining 1/2 cup cheese and 2 eggs in small bowl; pour equally into cups. Sprinkle with paprika.


Return to oven; bake 15 to 20 minutes, or until set.




New England Ham Omelet

Yield: 2 servings; 4 points per serving


1/4 cup chopped onion

1/2 cup unpeeled diced cooking apple (1 small)

1/4 cup diced 97% fat free ham (1 1/2 oz.)

2 tablespoons sugar free maple syrup

3 eggs or equivalent in egg substitute

1/4 tablespoon lemon herb pepper


In a medium skillet sprayed with butter-flavored cooking spray, saute‚ onion, apple, and ham until browned. Add maple syrup. Lower heat and simmer while preparing eggs.


In a medium bowl, combine eggs and lemon herb pepper. Beat well with a fork. Spray a large skillet with butter-flavored cooking spray. Pour egg mixture into skillet. Cook over high heat for 1 minute. Lower heat. Stir eggs rapidly with a wooden spoon.


Gently pat egg mixture back into place and continue cooking without stirring, 1 minute. Add ham filling to bottom half. Flip top half over. Cut in half and serve.




Scrambled Eggs with Ricotta, Tomatoes and Basil

Yield: 2 servings; 3 points per serving


1 tsp extra virgin olive oil

1/2 medium onion chopped

2 garlic cloves minced

1 cup grape tomatoes (sliced in half)

1/3 cup fat-free ricotta cheese

1 cup egg substitute

2 Tbsp fresh chopped basil

1/4 tsp table salt

1/8 tsp black pepper


Chop the onion and basil, and mince the garlic.


Heat the oil in a large non-stick skillet over medium-high heat. Add the onion and garlic, and cook until soft (about 1 - 2 minutes), stirring occasionally.


Add the cheese and cook, stirring occasionally, until heated (about 20 seconds).


Add the egg beaters, basil, salt and pepper, cook, stirring occasionally, until the egg mixture is set.


Reviews for Scrambled Eggs With Ricotta, Tomatoes and Basil




Ricotta Crepes

South Beach Diet Recipe


2 Eggs or equivalent Egg subsitute

2 Tbspn's Ricotta Cheese

1/2 tspn Vanilla Extract

1/2 tspn Splenda (optional)


Beat the eggs and blend in the other ingredients. Spray an 8" omelette pan w/ PAM and preheat. Pour mixture into pan and allow to set as you would an omelette. Flip over once and continue cooking until no longer runny. Serve with a thin line of ricotta down the middle and fold over.




Breakfast Banana Split

1 Serving


1/2 banana

1/4 cup lowfat or nonfat ricotta cheese -- or cottage cheese 1 small navel oranges

1/4 cup fresh raspberries


Place 1/2 banana in a shallow bowl. Top with ricotta. (I used ricotta cheese blended with 1/4 tsp vanilla extract & 1/2 packet Splenda.) Arrange orange slices all around. (I used 1/2 orange and cut the slices in half as well). Puree raspberries in process or blender (I mashed them a fork and added the remaining 1/2 packet of Splenda). Drizzle over fruit and ricotta. Serve at once


Points estimated at 3 or CORE




Breakfast Polenta

Yields: 6 servings


3 cups milk

3 cups water

1 cup dry polenta

2 packets Splenda

1/2 teaspoon salt

1/2 cup fat free sour cream (optional)

1 packet Splenda


1 c. frozen unsweetened blackberries (or other berries, thawed)


In a medium pan over high heat, bring to boil milk and water. Reduce heat to simmer liquid. Stirring constantly, pour in polenta in a thin, steady stream, breaking up any lumps that form. Stir in 2 packets Splenda and salt. Simmer, stirring often, until polenta is soft and creamy, about 30 minutes.


In a small bowl, mix sour cream and 1 packet Splenda.


Ladle polenta into bowls, and top with a few berries and a dollop of sweetened sour cream.


Note: sub unsweetened, plain fat free Greek-style yogurt for the sweetened sour cream, if you wish. You can adjust sweetening to your taste, or sub honey for minimal WPA.




Creamy Spiced Brown Rice Cereal


1 1/4 cup fat-free skim milk

3/4 cup quick cooking brown rice

1 medium apple(s), Royal Gala, peeled, cored and coarsely chopped

4 1/2 tsp McNeil Nutritionals SPLENDA No Calorie Sweetener

1/8 tsp ground cinnamon

1/8 tsp ground nutmeg

1/4 cup plain fat-free yogurt, preferably Greek



Bring milk to a boil in a medium saucepan. Stir in rice. Reduce heat to low; cover and simmer 5 minutes. Stir in apple, Splenda, cinnamon and nutmeg. Cover and simmer 5 minutes or until rice is tender.


Remove from heat and stir in yogurt. Spoon into small bowls and top with additional yogurt and diced apple, if desired. Yields about 1 cup per serving.




Six Grain Slow Cooker Breakfast


2 1/2 Tbsp uncooked bulgur

2 1/2 Tbsp uncooked brown rice

2 Tbsp uncooked barley

2 Tbsp uncooked quinoa

2 Tbsp uncooked cornmeal

1/4 cup rolled oats

1 apple

1 banana

1 1/2 tsp ground cinnamon

3 cups water

1 Tbsp vanilla extract


Dice the apple and the banana. Combine ingredients in crockpot sprayed with Pam. Mix well. Cover and cook on low 6 to 8 hours. Stir before serving and add more water if needed. Serve hot.



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