1,000 Low-Calorie Recipes

By Jackie Newgent

“This is a gem of a cookbook. Not only is it loaded with healthy recipes, everything I’ve made from pizza to salad dressing has been a showstopper.”—Tara Collingwood, “The Diet Diva,” Healthline
 
This incredible cookbook is packed with tasty, low-calorie recipes that give home cooks an unparalleled variety of meals and ideas for eating healthfully that their whole family will love. Every recipe clocks in at less than 500 calories, but most are no more than 300 calories per serving. They’re easy to make and take the guesswork out of portion control and calorie counting. Recipes include complete nutrition information, and full menus help home cooks maintain a balanced eating approach—naturally.
 
1,000 Low-Calorie Recipes covers finger foods and snacks; salads and soups; meat, poultry, fish, and vegetarian entrees; breads and muffins; and yes, even desserts and cocktails. You’ll find rustic comfort foods like Five-Spice Turkey Chili, favorites like Pizza Margherita, main courses like Tart Apple-Stuffed Pork Loin, plus innovative recipes that will intrigue and satisfy you, like Caprese Salad Lasagna, Five-Spice Yam Frites, Brooklyn Lager Baked Beans, Homemade Pretzel Puffs, Fudgy Superfood Brownies, and Chocolate Mint Almond-tinis. 

• Written by Jackie Newgent, a well-respected Registered Dietitian who writes for and is interviewed by national media, such as The Dr. Oz Show, Cooking Light, Health, and Redbook, among others 
• Includes clever advice on stocking a low-calorie pantry, maintaining a healthy weight, diet-friendly cooking, nutritious ingredient substitutions, full menus, and more 
• Features ingredients that are fresh and flavorful, keeping with Jackie Newgent’s “real foods” philosophy: nothing is artificial

Whether you’re following a particular diet or just want a single go-to guide for nutritious family meals, 1,000 Low-Calorie Recipes is the ultimate resource.

• Language: English
• Publisher: Open Road Integrated Media
• Release date: Nov 8, 2012
• ISBN: 9780544189133

Book preview

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Breakfasts and Brunches

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Cereal

Banana-Nut Granola

Pure Maple Cinnamon Granola

Granola-Berry Parfaitini

Petite Granola-Peach Parfait

Creamy California Orange Oatmeal

Sweet Cherry–Almond Oatmeal

Cocoa Breakfast Cereal Bar

Pancakes, Crepes, Waffles, and French Toast

Mini-Pancakes with Mango Coulis

Oat Pancakes with Fruit Compote

Banana-Berry Buckwheat Pancakes

Raspberry-Laced Chocolate Chip Buttermilk Pancakes

Ham and Cheese Crepes

Caramelized Apple Cinnamon Crepes

Farmers’ Market Almond Waffles

Strawberry-Pecan Waffle Sundae

Cinnamon Stix with Maple Crème

Flax French Toast with Fruit Salsa

Egg Dishes

Scrambled Huevos Rancheros with Fresh Salsa

Soft Scrambled Eggs with Purple Potato and Chives

Herb and Sweet Potato Soft Scramble

Madras-Style Scramble

Black Forest–Shiitake Scramble

West Coast Scramble

Irish-Inspired Breakfast

Truffled Egg Bruschetta

Burrito el Desayuno

Sunnyside-Up Pizza

Eggs Tatsoi Florentine

Skillet Omelet Baja

Omelet O’Brien

Punjabi Spinach Omelet

Egg Strata Florentine

Broccoli Bocconcini Strata

Roasted Vegetable Strata

Goat Cheese, Onion, and Fingerling Frittata

Crustless Asparagus Quiche

Spanish Manchego Quiche

Potato Hash with Poached Egg

Sausage Hash with Quail Eggs

Bean and Herb Eggs Tostada

Robiola Egg Muffin

Soft-Boiled Egg and Soldiers

Sunnyside-Up Jambalaya

Green Eggs and Ham

Vegetables and Fruits

Cheesy Grits

Fresh Herb Hash Browns

Cinnamon Apple Compote

Berry-Peach Compote

Other Breakfast and Brunch Dishes

Grecian Yogurt Sundae

Buttermilk Biscuits and Gravy

Anjou Chicken Breakfast Sausage

Breakfast Turkey Links

Smoked Salmon on Pumpernickel

Sunrise Vegan Burrito

LowSodium = Low-Sodium LowFat = Fiber-Rich

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Eating breakfast helps you obtain a diet that’s balanced and nutrient-rich, boosts your energy levels, and potentially reduces hunger levels throughout the day.

It may be key for weight-management efforts. Studies show that breakfast skippers tend to weigh more than breakfast eaters. So, yes, breakfast is the most important meal of the day! I’ve included breakfast items that you know and love in this chapter so that you’ll be enticed to eat breakfast regularly.

An important component of a healthful, sustaining breakfast is protein. Protein can help you feel full longer than either carbohydrates or fats. It helps you maintain muscle, which ultimately can help you burn calories. What’s more, studies have found that eating eggs at breakfast time may play a valuable role in weight management, mainly due to the feeling of fullness they impart. That said, you’ll see plenty of egg dishes in this chapter; eggs are rich in high-quality protein. And they’re delicious.

It may surprise some to see many recipes use whole eggs, and not egg whites. Most health professionals agree that enjoying an egg a day can easily fit within a healthful diet. A whole egg is not a high-calorie food—it provides about 75 calories. Plus, most of the taste and nutrition is in the yolk. I encourage choosing organic eggs if you can; they’re from pasture-raised hens and some studies suggest they may provide more omega-3s, vitamin E, and beta-carotene. They taste better to me, too.

But all eggs are nutrient rich. To prepare them, I use some culinary nutrition tricks. You’ll see fat-free plain Greek yogurt or part-skim ricotta, which stretches eggs and makes them seem creamier in a calorie-friendly way. There are plenty of fresh herbs and spices for flavor and eye appeal, as in Herb and Sweet Potato Soft Scramble

. A couple recipes, including Goat Cheese, Onion, and Fingerling Frittata

, contain turmeric (which is rich in antioxidants!) to emphasize the golden yellow hue of the eggs. You’ll even find a couple mouthwatering made-over versions of quiche—definitely try Spanish Manchego Quiche

.

If you’re very young or old, pregnant, or your immune system is compromised, cook eggs until fully done. For example, though the recipes for Soft Scrambled Eggs with Purple Potato and Chives

and Herb and Sweet Potato Soft Scramble

suggest to cook eggs only until custard-like, do prepare longer to meet your stricter needs for food safety. They’re still going to taste good and be good for you.

But eggs aren’t the only answer to a nutritious breakfast. Eating whole-grain cereal can be a beneficial part of a healthy diet and, potentially, a healthy weight. In this chapter, you’ll find oatmeal recipes that have big flavors and use real fruits and crunchy granola filled with delicious, nutrient-rich ingredients to help you out. These granolas, granola parfaits, and fruity oatmeal recipes all contain whole grains from the oats. The fiber provided will be helpful for keeping you satisfied—and managing blood sugar and cholesterol. There’s even a 250-calorie Cocoa Breakfast Cereal Bar

if you need to eat on the run—or need a chocolate fix.

You’ll also find the comforting choices of pancakes, crepes, waffles, and French toast. They’re all made with nutritious, flavorful flours: whole-wheat pastry flour, oat flour, or almond flour. Some are mixed with low-fat buttermilk, which tastes rich and tangy but is only 100 calories a cup. You’ll also see plain almond milk, which is the milk of choice throughout 1,000 Low-Calorie Recipes; a cup provides an average of only 50 calories! There’s an array of recipes from which to select, from the savory—Ham and Cheese Crepes

—to the sweet—Raspberry-Laced Chocolate Chip Buttermilk Pancakes

.

The chapter is rounded out by some fruit and veggie-based sides, such as Berry-Peach Compote

and Fresh Herb Hash Browns

, as well as some specialty recipes, like Sunrise Vegan Burrito

. You can round out some of your main breakfast dishes with some of the produce-pleasing sides. Actually, you can complete any breakfast meal with a fruit or vegetable. In many cases, I’ve already done that for you; where veggies are mixed into the egg dish or fruit is served atop a whole-grain dish. Fresh fruit or vegetable juice can count, too. When pairing your breakfast meal with a glass of 100% fruit juice, go with a 6-ounce not 16-ounce, serving to keep calories in check.

But please don’t feel that you must eat breakfast food in the morning. The most important thing is to eat breakfast, period. That means if you prefer a veggie burger or chicken salad, go for it. Just be sure it’s still nutrient rich and fits within your eating plan.

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Calorie range in this chapter: 45 to 470 calories.

Low-calorie pick: Berry-Peach Compote

, 45 calories.

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Cereal

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Banana-Nut Granola LowSodium

Makes 6 servings: ½ cup each

One of the best ways to start the day is with a boost of good nutrition. Granola is loaded with it—including immune-boosting zinc and vitamin B6. This fruity version is baked with a banana to make it naturally sweet and flavor laden, too.

1½ cups old-fashioned oats

⅓ cup puffed millet, kamut, or brown rice cereal

⅓ cup coarsely chopped walnuts or Brazil nuts

3 tablespoons raw wheat germ

2 tablespoons raw sunflower seeds

1 teaspoon ground cinnamon

1 small fully ripened banana, well mashed

1. Preheat the oven to 325°F.

2. Stir together the oats, cereal, walnuts, wheat germ, sunflower seeds, and cinnamon in a medium bowl. Add the banana and stir until well combined.

3. Spread the mixture evenly into a parchment paper–lined large baking tray. Bake until toasted and crisp, about 35 minutes, stirring once halfway through the baking. Remove from the oven and let the granola cool on a rack on the baking tray. (Granola can be stored in an airtight container at room temperature for several days.)

Per serving: 170 calories, 8g total fat, 1g saturated fat, 0g trans fat, 0mg cholesterol, 0mg sodium, 22g total carbohydrate, 4g dietary fiber, 3g sugars, 5g protein

Pure Maple Cinnamon Granola LowSodium

Makes 6 servings: ⅓ rounded cup each

The combination of rich maple syrup, pure apple butter, and cinnamon adds an interesting sweetness to this granola that’s a sure taste winner. The addition of puffed whole-grain cereal lightens it up so you get a little bit bigger serving than a traditional version. That makes this sweet and nutty granola a win-win.

1½ cups old-fashioned oats

⅓ cup puffed millet, kamut, or brown rice cereal

3 tablespoons raw wheat germ

3 tablespoons slivered almonds

2 tablespoons coarsely chopped pecans

2 tablespoons raw sunflower seeds

1½ teaspoons ground cinnamon

3 tablespoons no-sugar-added apple butter

1½ tablespoons pure maple syrup

1. Preheat the oven to 325°F.

2. Stir together the oats, cereal, wheat germ, almonds, pecans, sunflower seeds, and cinnamon in a medium bowl.

3. Stir together the apple butter and maple syrup in a small bowl. Add the apple butter mixture to the granola mixture and stir to combine.

4. Spread the mixture evenly into a parchment paper–lined large baking tray. Bake until toasted and crisp, about 30 minutes, stirring once halfway through the baking. Remove from the oven and let the granola cool on a rack on the baking tray. (Granola can be stored in an airtight container at room temperature for several days.)

Per serving: 170 calories, 7g total fat, 0.5g saturated fat, 0g trans fat, 0mg cholesterol, 0mg sodium, 24g total carbohydrate, 4g dietary fiber, 7g sugars, 5g protein

Granola-Berry Parfaitini LowSodium LowFat

Makes 4 servings: 1 parfait each

For an eye-opening start to your day, simply serve your yogurt parfait in a martini glass and enjoy with a spoon. This fresh strawberry-studded parfaitini is the perfect light morning meal. Enjoy it straight up—before and after noon.

1½ cups fat-free or low-fat plain yogurt (not Greek yogurt)

1 tablespoon apricot or peach 100% fruit spread

¼ teaspoon pure vanilla extract

1½ cups Banana-Nut Granola

1⅓ cups thinly sliced fresh strawberries

4 whole large fresh strawberries

1. Stir together the yogurt, fruit spread, and vanilla extract in a small bowl until well combined.

2. Layer the granola, yogurt mixture, and sliced strawberries into four martini or other beverage glasses. Top each with a whole strawberry, and serve.

Per serving: 210 calories, 6g total fat, 0.5g saturated fat, 0g trans fat, 0mg cholesterol, 70mg sodium, 31g total carbohydrate, 5g dietary fiber, 15g sugars, 10g protein

Petite Granola-Peach Parfait LowSodium LowFat

Makes 4 servings: 1 parfait each

For a light yet fully pleasing breakfast in the summertime, try this parfait filled with fresh seasonal fruit, creamy yogurt, and crunchy granola. It’s a perfect choice for keeping calories in check while appealing to your sweet tooth. And for added pizzazz, grill the peaches before dicing.

1½ cups fat-free or low-fat plain yogurt (not Greek yogurt)

1 tablespoon apricot or peach 100% fruit spread

¼ teaspoon pure vanilla extract

1½ cups Pure Maple Cinnamon Granola

2 large yellow or white peaches or nectarines, pitted and diced

1. Stir together the yogurt, fruit spread, and vanilla extract in a small bowl until well combined.

2. Layer the granola, yogurt mixture, and peaches into four beverage glasses, and serve.

Per serving: 260 calories, 7g total fat, 1g saturated fat, 0g trans fat, 0mg cholesterol, 75mg sodium, 41g total carbohydrate, 5g dietary fiber, 22g sugars, 11g protein

Creamy California Orange Oatmeal LowFat

Makes 4 servings: 1 rounded cup each

This creamy citrus-spiked oatmeal is a tasty meal in a bowl. The soluble fiber from the oats makes it exceptionally satisfying. You’ll love its appealing texture, fragrant aroma, and refreshing taste.

2 cups fresh-squeezed orange juice

1 teaspoon ground cinnamon

½ teaspoon sea salt

¼ teaspoon pure vanilla extract

2 cups old-fashioned oats

1 cup fat-free or low-fat plain yogurt (not Greek yogurt)

1 tablespoon no-sugar-added apple butter

2 tablespoons sliced natural almonds, toasted, or chopped unsalted dry-roasted pistachios

1. Bring the juice, 1 cup water, cinnamon, salt, and vanilla extract just to a boil in a medium saucepan over medium-high heat.

2. Stir in the oats and return to a boil. Reduce heat to medium-low. Cook 5 minutes, stirring occasionally.

3. Stir in the yogurt and apple butter and continue cooking while stirring until the oatmeal mixture is heated through, about 2 minutes.

4. Spoon the oatmeal into four cereal bowls. Top with the nuts, and enjoy while hot.

Per serving: 260 calories, 5g total fat, 0.5g saturated fat, 0g trans fat, 0mg cholesterol, 340mg sodium, 47g total carbohydrate, 5g dietary fiber, 18g sugars, 10g protein

Sweet Cherry–Almond Oatmeal LowFat

Makes 4 servings: 1¼ cups each

When sweet cherries are in season, I love incorporating them into cuisine for a pop of excitement. The pairing of cherries with the pleasant nutty flavor and delicate crunch of sliced almonds in this delightful bowl of oatmeal transforms it from simple to scrumptious.

1¾ cups 100% unsweetened apple juice

1 teaspoon ground cinnamon

½ teaspoon sea salt

¼ teaspoon pure vanilla extract

¼ teaspoon pure almond extract

2 cups old-fashioned oats

1 cup fat-free or low-fat plain yogurt (not Greek yogurt)

¾ cup sweet Bing or Rainier cherries, pitted and sliced, or 3 tablespoons dried tart cherries

2 tablespoons sliced natural almonds, toasted

1. Bring the juice, 1¼ cups water, cinnamon, salt, vanilla extract, and almond extract just to a boil in a medium saucepan over medium-high heat.

2. Stir in the oats and return to a boil. Reduce heat to medium-low. Cook 5 minutes stirring occasionally.

3. Stir in the yogurt and cherries and continue cooking while stirring until the oatmeal mixture is heated through, about 2 minutes.

4. Spoon the oatmeal into four cereal bowls. Top with the almonds, and enjoy while hot.

Per serving: 270 calories, 4.5g total fat, 0.5g saturated fat, 0g trans fat, 0mg cholesterol, 340mg sodium, 50g total carbohydrate, 5g dietary fiber, 19g sugars, 9g protein

Cocoa Breakfast Cereal Bar

Makes 10 servings: 1 bar each

I wish I had invented this chewy-chocolaty recipe when I was in elementary school. This cereal bar would have been like a dream back then. But, even today, it’s still dreamy. One of my secrets is that I love these straight from the freezer like a dessert.

⅔ cup (about 10–12) pitted dried plums (prunes)

2 tablespoons unrefined peanut or canola oil

1¼ teaspoons pure vanilla extract

4 ounces unsweetened chocolate, coarsely chopped

¾ cup turbinado sugar

1 teaspoon sea salt

3 large eggs, lightly beaten

1¾ cups whole-grain cereal flakes, coarsely crushed

½ cup old-fashioned oats

¼ cup chopped pecans, peanuts, walnuts, or mixture

1. Line an 8-inch square baking pan with parchment paper. Set aside.

2. Add the plums, oil, and vanilla extract to a food processor. Cover and pulse into a paste. Set aside.

3. Preheat the oven to 350°F.

4. Bring 1 inch of water to a simmer in a medium saucepan; reduce heat to low. Add the chocolate to a heatproof bowl and set over the saucepan. Stir occasionally just until chocolate is melted. Remove from heat.

5. Add the chocolate, plum paste, sugar, and salt to a large mixing bowl. Stir until combined. Add the eggs and stir until well combined. Fold in the cereal and oats until well combined. Spread the batter in the pan. Sprinkle with the nuts

6. Bake until springy to the touch about 2 inches around edges, about 25 minutes. Cool on a rack.

7. Cut into 10 bars and enjoy at room temperature or chilled. Store in the freezer for up to 1 month.

Per serving: 250 calories, 13g total fat, 4.5g saturated fat, 0g trans fat, 55mg cholesterol, 280mg sodium, 35g total carbohydrate, 4g dietary fiber, 19g sugars, 5g protein

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Pancakes, Crepes, Waffles, and French Toast

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Mini Pancakes with Mango Coulis LowFat

Makes 2 servings: 6 pancakes each

Fluffy pancakes can absolutely fit into a calorie-friendly eating plan. So go ahead, make these satisfying mini pancakes; you can have six! Then top with a delightfully fresh and fruity topping instead of syrup—to help cut back on calories from added sugar. The pleasurable result will amaze your eyes and taste buds.

½ cup whole-wheat pastry flour

1 teaspoon baking powder

¼ teaspoon sea salt

¼ teaspoon ground cinnamon

2 teaspoons cold unsalted butter, cut into pieces

1½ teaspoons honey or agave nectar

1 large egg

½ cup plain almond milk or unsweetened coconut milk beverage

¼ teaspoon pure vanilla extract

⅓ cup Mango Coulis

, warm

1. Combine the flour, baking powder, salt, cinnamon, butter, and honey into a fine crumbled mixture with a pastry blender or potato masher in a medium bowl.

2. Whisk together the egg, almond milk, and vanilla extract in a large bowl until well combined. Add the flour mixture and whisk until well combined. Let stand for 5 minutes.

3. Lightly coat a large nonstick skillet or stick-resistant griddle with cooking spray (preferably homemade

) and place over medium heat. Spoon the batter onto the hot surface—roughly 1 rounded tablespoon per pancake. Cook the pancakes in batches until lightly browned, about 1 minute on the first side and 30 seconds on the flip side. Transfer the pancakes after cooked to a heatproof platter. Keep warm in a 200°F oven, if necessary, until ready to serve.

4. Serve the pancakes topped with the coulis. Sprinkle with additional cinnamon, if desired.

Per serving: 240 calories, 7g total fat, 3g saturated fat, 0g trans fat, 105mg cholesterol, 660mg sodium, 38g total carbohydrate, 5g dietary fiber, 13g sugars, 7g protein

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Oat Pancakes with Fruit Compote

Makes 3 servings: 2 pancakes each

These vanilla lover’s pancakes taste devilishly good. The fresh fruit compote that’s served on top is angelically sweet. Together they create a most memorable mouthful—especially since each tasty serving is a surprisingly low 200 calories.

½ cup whole-grain oat flour

3 tablespoons whole-wheat pastry flour

1 teaspoon baking powder

¼ teaspoon sea salt

2 teaspoons cold unsalted butter, cut into pieces

1 teaspoon honey or agave nectar

1 large egg

½ cup low-fat buttermilk

½ teaspoon pure vanilla extract

¾ cup Berry-Peach Compote

, at room temperature

1. Combine the flours, baking powder, salt, butter, and honey into a fine crumbled mixture with a pastry blender or potato masher in a medium bowl.

2. Whisk together the egg, buttermilk, and vanilla extract in a large bowl until well combined. Add the flour mixture and whisk until well combined. Let stand for 5 minutes.

3. Lightly coat a large nonstick skillet or stick-resistant griddle with cooking spray (preferably homemade

) and place over medium heat. Spoon the batter onto the hot surface—about ¼ scant cup per pancake. Cook the pancakes in batches until lightly browned, about 2 minutes per side. Transfer the pancakes after cooked to a heatproof platter. Keep warm in a 200°F oven, if necessary, until ready to serve.

4. Serve the pancakes topped with the compote.

Per serving: 200 calories, 7g total fat, 3g saturated fat, 0g trans fat, 70mg cholesterol, 450mg sodium, 28g total carbohydrate, 4g dietary fiber, 10g sugars, 7g protein

Banana-Berry Buckwheat Pancakes LowFat

Makes 3 servings: 2 pancakes each

The vivid blueberries and creamy bananas stuffed into these buckwheat pancakes add so much flavor and palate appeal. When you can, enjoy with wild instead of cultivated blueberries for a more intense, tangy-sweet taste and more powerful antioxidants. And don’t forget to finish with toasty nuts—it’ll win you over.

½ cup buckwheat flour

1 teaspoon baking powder

¼ teaspoon sea salt

¼ teaspoon ground cinnamon

2 teaspoons cold unsalted butter, cut into pieces

1 teaspoon honey or agave nectar

1 large egg

½ cup plain almond milk or unsweetened coconut milk beverage

¼ teaspoon pure vanilla extract

⅛ teaspoon pure almond extract

2 medium fully ripened bananas

⅓ cup fresh or frozen blueberries, thawed

2 tablespoons coarsely chopped toasted walnuts

1. Combine the flour, baking powder, salt, cinnamon, butter, and honey into a fine crumbled mixture with a pastry blender or potato masher in a medium bowl.

2. Whisk together the egg, almond milk, vanilla extract, and almond extract in a large bowl until well combined. Add the flour mixture and whisk until well combined. Let stand for 5 minutes. Mash one banana with a fork until smooth; set aside. Very thinly slice the other banana. Stir the banana slices and blueberries into the batter.

3. Lightly coat a large nonstick skillet or stick-resistant griddle with cooking spray (preferably homemade

) and place over medium heat. Spoon the batter, about ¼ cup per pancake, onto the hot surface and spread to flatten slightly with the back of the spoon or ladle or by shaking pan. Cook the pancakes in batches until lightly browned, about 2 minutes per side. Transfer the pancakes after cooked to a heatproof platter. Keep warm in a 200°F oven, if necessary, until ready to serve.

4. Top the pancakes with the mashed banana and the walnuts, and serve.

Per serving: 230 calories, 9g total fat, 2.5g saturated fat, 0g trans fat, 70mg cholesterol, 380mg sodium, 34g total carbohydrate, 6g dietary fiber, 14g sugars, 6g protein

Raspberry-Laced Chocolate Chip Buttermilk Pancakes LowFat

Makes 2 servings: 2 pancakes each

These are the richest of all of my pancakes . . . but they’re oh so worth it! You can never go wrong with chocolate, right? Especially since the flavonoids in chocolate have some heart-health benefits. Then, the perfect complement, fresh raspberries offer a sweet-tart kick to each bite of these chocolate-spiked pancakes.

½ cup fresh raspberries

1 teaspoon pure maple syrup

½ cup whole-wheat pastry flour

1 teaspoon baking powder

¼ teaspoon sea salt

2 teaspoons cold unsalted butter, cut into pieces

1 teaspoon honey or agave nectar

1 large egg

½ cup low-fat buttermilk

¼ teaspoon pure vanilla extract

⅛ teaspoon pure almond extract

⅓ cup semisweet chocolate chips

1. Combine the raspberries and maple syrup in a small bowl and mash with a fork. Set aside.

2. Combine the flour, baking powder, salt, butter, and honey into a fine crumbled mixture with a pastry blender or potato masher in a medium bowl.

3. Whisk together the egg, buttermilk, vanilla extract, and almond extract in a large bowl until well combined. Add the flour mixture and whisk until well combined. Let stand for 5 minutes. Stir in the chocolate chips.

4. Lightly coat a large nonstick skillet or stick-resistant griddle with cooking spray (preferably homemade

) and place over medium heat. Spoon the batter onto the hot surface—roughly ¼ cup per pancake. Cook the pancakes in batches until lightly browned, about 2 minutes on the first side and 1 minute on the flip side. Transfer the pancakes after cooked to a heatproof platter. Keep warm in a 200°F oven, if necessary, until ready to serve.

5. Serve the pancakes warm topped with the raspberry mixture.

Per serving: 380 calories, 16g total fat, 8g saturated fat, 0g trans fat, 105mg cholesterol, 590mg sodium, 53g total carbohydrate, 8g dietary fiber, 24g sugars, 10g protein

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Ham and Cheese Crepes

Makes 4 servings: 2 crepes each

Here, fragrant rosemary is added to the buckwheat crepe batter to create extra herbaceous goodness. Then the filling of full-flavored Swiss cheese and Black Forest ham, coupled with the naturally sweet Bosc pear, creates an unforgettable crepe-eating experience.

¾ cup plain almond milk or light soy milk

1 large egg

¾ teaspoon chopped fresh rosemary, or to taste

¼ teaspoon sea salt

½ cup buckwheat flour

2 teaspoons unsalted butter, melted

1 cup grated Appenzeller, Gruyère, or other aged Swiss cheese

8 (½-ounce) thin slices Black Forest or Virginia baked ham

1 medium Bosc pear, cored, quartered, and very thinly sliced

½ teaspoon freshly ground black pepper, or to taste

1. Add the almond milk, egg, rosemary, salt, and flour to a covered container. Shake vigorously until the mixture is very smooth, about 1 minute. Let the batter stand for 15 minutes. Add the melted butter, cover and shake until combined.

2. Coat a stick-resistant crepe pan with cooking spray (preferably homemade

) and place over medium heat. Spoon or pour about 2 rounded tablespoons of the batter into the pan, tilting the pan to make a thin circular crepe. Cook until the crepe is lightly browned on the bottom, about 1 minute. Flip over, top with the cheese, ham, pear, and pepper, and cook until lightly browned on the bottom, about 1 minute. Roll up and arrange on a heatproof platter. Repeat the process with remaining batter to make 8 crepes. Keep warm in a 200°F oven, if necessary.

3. Garnish the crepes with additional fresh rosemary, if desired, and serve.

Per serving: 270 calories, 14g total fat, 7g saturated fat, 0g trans fat, 95mg cholesterol, 590mg sodium, 20g total carbohydrate, 4g dietary fiber, 7g sugars, 17g protein

Caramelized Apple Cinnamon Crepes LowFat

Makes 4 servings: 2 crepes each

These crepes offer the essence of apple pie. The use of almond milk and yogurt instead of regular milk and whipped cream creates crepes that are light yet still a little lavish with an unforgettable and voluminous caramel apple filling. It’s a truly satisfying autumn pleasure.

¾ cup plain almond milk or unsweetened coconut milk beverage

1 large egg

¼ teaspoon ground cinnamon

¼ teaspoon sea salt

½ cup buckwheat flour

2 teaspoons unsalted butter, melted

2 cups Cinnamon Apple Compote

3 tablespoons fat-free or low-fat plain Greek yogurt

1. Add the almond milk, egg, cinnamon, salt, and flour to a covered container. Shake vigorously until the mixture is very smooth, about 1 minute. Let the batter stand for 15 minutes. Add the melted butter, cover and shake until combined.

2. Coat a stick-resistant crepe pan with cooking spray (preferably homemade

) and place over medium heat. Spoon or pour about 2 rounded tablespoons of the batter into the pan, tilting the pan to make a thin circular crepe. Cook until the crepe is lightly browned on the bottom, about 1 minute. Spread the compote down the center of the crepe, and cook until lightly browned on the bottom, about 1 minute. Roll up and arrange on a heatproof platter. Repeat the process with remaining batter to make 8 crepes. Keep warm in a 200°F oven, if necessary.

3. Top each crepe with about a teaspoon of the yogurt. Sprinkle with additional cinnamon, if desired, and serve.

Per serving: 210 calories, 5g total fat, 2.5g saturated fat, 0g trans fat, 55mg cholesterol, 260mg sodium, 35g total carbohydrate, 7g dietary fiber, 21g sugars, 5g protein

Farmers’ Market Almond Waffles LowFat

Makes 7 servings: 1 (6½-inch round) waffle with ¼ cup topping each

These waffles are a celebration of the almond. The almond flour and almond milk provide superfood benefits, including vitamin E. The pure almond extract, which has virtually no calories, helps keep these waffles calorie friendly—and enhance the lovely almond flavor. The fresh fruit topping makes them extra delightful.

1 cup whole-wheat pastry flour

1 cup almond flour or whole-grain oat flour

1 tablespoon baking powder

1 teaspoon ground cinnamon

⅛ teaspoon sea salt

1 tablespoon unsalted butter, melted

1 cup plain almond milk or light soy milk

½ cup low-fat buttermilk

2 large eggs, lightly beaten

2 tablespoons honey or agave nectar

½ teaspoon pure almond extract, or to taste

¼ teaspoon pure vanilla extract

1 cup Farmers’ Market Strawberry and Stone Fruit Spread

or other fruit topping

1. Lightly coat the cooking surface of a waffle maker with cooking spray (preferably homemade

) and heat to medium-high (or #3 of a 5-setting waffle maker).

2. Whisk together the flours, baking powder, cinnamon, and salt in a medium bowl.

3. Whisk together the melted butter, almond milk, buttermilk, eggs, honey, almond extract, and vanilla extract in a small bowl until smooth. Add the liquid mixture to the dry mixture and stir until just combined.

4. Pour ½ cup batter into the center of the hot waffle cooking surface, close the waffle lid, and cook until golden brown, about 3 minutes. Repeat with remaining batter.

5. Keep warm in a single layer on baking sheets in a 200°F oven, if desired. For crispier waffles, place in a 300°F oven until desired crispness. Serve the waffles warm topped with the fruit spread.

Per serving: 210 calories, 5g total fat, 2g saturated fat, 0g trans fat, 60mg cholesterol, 360mg sodium, 35g total carbohydrate, 5g dietary fiber, 10g sugars, 6g protein

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Strawberry-Pecan Waffle Sundae

Makes 8 servings: 1 (6½-inch round) waffle with 2 tablespoons topping and 1 strawberry each

There’s a touch of elegance to these waffles. The bits of strawberries and pecans inside create interest while boosting flavor and nutrition. The dollop of creamy yogurt—and the ruby strawberry on top—turn these good-for-you waffles into a dessert-style dish.

1 cup whole-wheat pastry flour

1 cup almond flour or whole-grain oat flour

2 tablespoons finely chopped pecans

1 tablespoon baking powder

1 teaspoon ground cinnamon

⅛ teaspoon sea salt

1 cup plain almond milk or light soy milk

½ cup low-fat buttermilk

2 large eggs, lightly beaten

2 tablespoons honey or agave nectar

¾ teaspoon pure vanilla extract

⅔ cup finely diced fresh strawberries

1 tablespoon unsalted butter, melted

1 cup low-fat strawberry yogurt or Chantilly Vanilla Yogurt

8 large fresh strawberries

1. Lightly coat the cooking surface of a waffle maker with cooking spray (preferably homemade

) and heat to medium-high (or #3 of a 5-setting waffle maker).

2. Whisk together the flours, pecans, baking powder, cinnamon, and salt in a medium bowl. Whisk together the almond milk, buttermilk, eggs, honey, and vanilla extract in a small bowl, then stir in the strawberries and melted butter until combined. Add the liquid mixture to the dry mixture and stir until just combined.

3. Pour ½ cup batter into the center of the hot waffle cooking surface, close the waffle lid, and cook until golden brown, about 3 minutes. Repeat with remaining batter.

4. Keep warm in a single layer on baking sheets in a 200°F oven, if desired. For crispier waffles, place in a 300°F oven until desired crispness. Serve the waffles warm topped with the yogurt. Top with 1 fresh strawberry each.

Per serving: 210 calories, 6g total fat, 2g saturated fat, 0g trans fat, 50mg cholesterol, 260mg sodium, 33g total carbohydrate, 4g dietary fiber, 12g sugars, 7g protein

Cinnamon Stix with Maple Crème

Makes 4 servings: 10 toast stix and about 2 tablespoons crème each

This fun version of French toast is kid and adult friendly. The syrup is skipped and instead the toast strips are drizzled with a velvety yogurt and maple syrup crème—making the topping lighter, yet seemingly more indulgent.

3 large eggs

1 cup plain almond milk or light soy milk

1 tablespoon unsalted butter, melted

2 tablespoons pure maple syrup

¾ teaspoon ground cinnamon

¼ teaspoon pure vanilla extract

¼ teaspoon sea salt, or to taste

8 slices day-old whole-grain bread, each cut into 5 strips

½ cup fat-free or low-fat plain yogurt, at room temperature

2 tablespoons chopped walnuts, toasted

1. Whisk together the eggs, almond milk, melted butter, 1 tablespoon of the maple syrup, ½ teaspoon of the cinnamon, the vanilla extract, and salt until well blended. Pour the egg mixture into two 9x13-inch baking pans, about ⅞ cup each.

2. Arrange the bread slices in a single layer in both pans. Soak the slices for 10 minutes, turning once halfway through soaking. (Note: Most of the liquid should be absorbed by the bread.)

3. Stir together the yogurt and the remaining 1 tablespoon of maple syrup in small bowl until smooth. Set aside.

4. Heat a large nonstick skillet or stick-resistant griddle over medium-high heat. Transfer the soaked bread slices in batches to the skillet using a slotted spatula and cook until browned, about 1½ minutes per side. Repeat with remaining bread slices. Keep warm in a 200°F oven, if necessary, until ready to serve. Dust with the remaining ¼ teaspoon cinnamon.

5. Arrange the French toast stix on a platter or individual plates while hot. Drizzle with the maple syrup crème, sprinkle with the walnuts, and serve immediately.

Per serving: 300 calories, 12g total fat, 3.5g saturated fat, 0g trans fat, 150mg cholesterol, 480mg sodium, 35g total carbohydrate, 4g dietary fiber, 13g sugars, 14g protein

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Flax French Toast with Fruit Salsa LowFat

Makes 4 servings: 2 toasts each

Almond milk lightens up this updated take on French toast just right. The finishing touch is a fresh summery fruit salsa that’s a lovely pairing with the flaxseeds of the bread.

3 large eggs

1 cup plain almond milk or light soy milk

1 tablespoon unsalted butter, melted

1 tablespoon honey or agave nectar

¼ teaspoon + ⅛ teaspoon sea salt, or to taste

1½ teaspoons fresh lemon juice

2 medium ripe nectarines, pitted and sliced

8 slices day-old flaxseed or other seeded whole-grain bread

⅛ teaspoon ground cinnamon

1. Whisk together the eggs, almond milk, melted butter, honey, and ¼ teaspoon of the salt until well blended. Pour the egg mixture into two 9x13-inch baking pans, about 7⁄8 cup each.

2. Meanwhile, add the lemon juice, nectarines, and the remaining ⅛ teaspoon salt to a food processor. Cover and pulse to desired lumpy or smooth consistency. Pour into a small bowl. Set aside.

3. Arrange the bread in a single layer in both pans. Soak the bread for 10 minutes, turning once halfway through soaking.

4. Heat a large nonstick skillet or stick-resistant griddle over medium-high heat. Transfer the bread slices in batches to the skillet using a slotted spatula and cook until browned, about 2 minutes per side. Repeat with remaining bread slices. Keep warm in a 200°F oven, if necessary, until ready to serve.

5. Arrange the French toast on a platter or individual plates while hot. Top with the nectarine salsa, dust with the cinnamon, and serve immediately.

Per serving: 280 calories, 10g total fat, 3.5g saturated fat, 0g trans fat, 145mg cholesterol, 530mg sodium, 37g total carbohydrate, 5g dietary fiber, 15g sugars, 13g protein

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Egg Dishes

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Scrambled Huevos Rancheros with Fresh Salsa

Makes 4 servings: ½ rounded cup each

Eggs aren’t fattening . . . they’re only about 75 calories each. By making just a few small nutritious changes and keeping portion size in check, this great-tasting rancheros-style dish is a perfect pick as a protein-pleasing start to the day. Round it out with a side of Southwestern Pinto Beans

to create a meal that’ll wake up your palate.

4 large eggs

2 tablespoons plain almond milk or light soy milk

¼ teaspoon sea salt, or to taste

¼ teaspoon freshly ground white or black pepper, or to taste

1½ teaspoons unrefined peanut or canola oil

¼ cup part-skim ricotta cheese, at room temperature

¼ cup shredded dry Jack cheese, at room temperature

1 small jalapeño pepper, with or without some seeds, minced

12 blue corn tortilla chips

½ Hass avocado, pitted, peeled, and diced

¼ cup Spicy Raw Tomatillo Salsa

or other salsa verde

¼ cup fat-free or low-fat plain Greek yogurt

½ teaspoon lime zest

1 tablespoon chopped fresh cilantro

1. Whisk together the eggs, almond milk, salt, and pepper in a small bowl.

2. Heat the oil in a medium nonstick skillet over medium heat. Pour in the egg mixture and cook while scrambling until no longer runny, about 3 minutes. Remove from heat and immediately stir in the ricotta, Jack cheese, jalapeño, and chips. Adjust seasoning.

3. Transfer the egg mixture to a platter. Top with the avocado, salsa, yogurt, lime zest, and cilantro, and serve.

Per serving: 200 calories, 13g total fat, 4.5g saturated fat, 0g trans fat, 195mg cholesterol, 320mg sodium, 8g total carbohydrate, 2g dietary fiber, 2g sugars, 12g protein

Soft Scrambled Eggs with Purple Potato and Chives

Makes 4 servings: ½ cup each

This inviting entrée teams hash browns and scrambled eggs in a creative way. The purple potato adds volume, texture, and eye appeal plus the herbs add fresh flavor. It’s so satisfying.

8 ounces baby purple or red creamer potatoes, unpeeled and scrubbed

4 large eggs

2 tablespoons plain almond milk or light soy milk

¼ teaspoon + ⅛ teaspoon sea salt, or to taste

¼ teaspoon freshly ground black pepper, or to taste

1½ teaspoons unrefined peanut oil

1 large shallot, minced

3 tablespoons chopped fresh chives

1 tablespoon chopped fresh tarragon

1. Place the potatoes in a microwave-safe dish, cover with parchment paper, and microwave on high until done, about 2½ minutes. Carefully slice into ¼-inch-thick coins. Set aside.

2. Whisk together the eggs, almond milk, ¼ teaspoon of the salt, and the pepper in a small bowl.

3. Heat the oil in a large nonstick skillet over medium heat. Add the shallot and sauté until softened, about 3 minutes. Stir in the potato and the remaining ⅛ teaspoon salt. Reduce heat to medium-low. Pour in the egg mixture and cook while scrambling until custard-like, about 3 minutes.

4. Remove from heat and immediately stir in the chives and tarragon. Adjust seasoning, and serve.

Per serving: 140 calories, 7g total fat, 2g saturated fat, 0g trans fat, 185mg cholesterol, 300mg sodium, 12g total carbohydrate, 1g dietary fiber, 1g sugars, 8g protein

Herb and Sweet Potato Soft Scramble

Makes 4 servings: ½ cup each

Here’s a stunning egg dish that helps you deliciously get more veggies into your day. How I luckily stumbled upon its creation was simply by having leftover cooked sweet potatoes. And since sweet potatoes are so rich in health-promoting beta-carotene, I encourage enjoying including them regularly in cuisine—including at breakfast time.

4 large eggs

2 tablespoons plain almond milk or light soy milk

¼ teaspoon sea salt, or to taste

¼ teaspoon freshly ground white or black pepper, or to taste

1½ teaspoons unsalted butter or unrefined peanut oil

1 large shallot, minced

1 large cooked sweet potato, unpeeled, scrubbed, and diced

2 tablespoons chopped fresh flat-leaf parsley

2 tablespoons chopped fresh chives

1 tablespoon chopped fresh tarragon

1. Whisk together the eggs, almond milk, salt, and pepper in a small bowl. Set aside.

2. Melt the butter in a large nonstick skillet over medium heat. Add the shallot and sauté until softened, about 3 minutes. Stir in the sweet potato.

3. Reduce heat to medium-low. Pour in the egg mixture and cook while scrambling until custard-like, about 3 minutes.

4. Remove from heat and immediately stir in the parsley, chives, and tarragon. Adjust seasoning, and serve.

Per serving: 140 calories, 6g total fat, 2.5g saturated fat, 0g trans fat, 190mg cholesterol, 240mg sodium, 12g total carbohydrate, 2g dietary fiber, 5g sugars, 8g protein

Madras-Style Scramble

Makes 4 servings: ⅔ cup each

If you love Indian food and you’re big on breakfast, you’ll adore this enticing egg entrée. The authentic Indian spices, plentiful veggies, and fresh cilantro provide provocative flavors.

4 large eggs

¼ cup fat-free or low-fat plain Greek yogurt

½ teaspoon sea salt, or to taste

¼ teaspoon hot Madras curry powder

¼ teaspoon ground cumin

¼ teaspoon ground coriander

¼ teaspoon freshly ground black pepper, or to taste

1½ teaspoons unrefined peanut or canola oil

1 large Idaho potato, unpeeled, scrubbed, and finely diced

1 medium white onion, finely diced

2 teaspoons white wine vinegar

1 plum tomato, pulp removed and finely diced

2 tablespoons chopped fresh cilantro

1. Whisk together the eggs, yogurt, ¼ teaspoon of the salt, the curry powder, cumin, coriander, and pepper in a small bowl. Set aside.

2. Heat the oil in a large nonstick skillet over medium heat. Stir in the potato, onion, vinegar, and the remaining ¼ teaspoon salt, cover, and cook until the potato is just tender and both the potato and onion are lightly caramelized, about 15 minutes, stirring occasionally. Remove the lid. Stir in the tomato and sauté for 2 minutes.

3. Pour in the egg mixture and cook while scrambling until the eggs are no longer runny, about 3 minutes. Immediately stir in the cilantro. Adjust seasoning.

4. Transfer the egg mixture to a platter or four individual plates, and serve.

Per serving: 180 calories, 7g total fat, 2g saturated fat, 0g trans fat, 185mg cholesterol, 230mg sodium, 20g total carbohydrate, 2g dietary fiber, 3g sugars, 10g protein

Black Forest–Shiitake Scramble

Makes 4 servings: ½ cup each

Juicy grape tomatoes and rich, earthy shiitake mushrooms mingle with aromatic rosemary and smoky ham to create a luscious and lean dish. Fluffiness is cleverly enhanced with tangy Greek yogurt. For an ultimate meal experience, enjoy this full-flavored scramble as the highlight in the Irish-Inspired Breakfast

.

4 large eggs

¼ cup fat-free or low-fat plain Greek yogurt

¼ teaspoon freshly ground black pepper, or to taste

⅛ teaspoon sea salt, or to taste

1½ teaspoons unsalted butter

3 ounces Black Forest ham, diced or chopped

12 grape tomatoes, quartered lengthwise

½ cup very thinly sliced fresh shiitake mushroom caps or cremini (baby bella) mushrooms

½ teaspoon chopped fresh rosemary or ¼ teaspoon crushed dried rosemary

1. Whisk together the eggs, yogurt, pepper, and salt in a small bowl.

2. Melt the butter in a large nonstick skillet over medium heat. Add the ham, tomatoes, mushrooms, and rosemary and sauté until the mushrooms are fully softened, about 5 minutes.

3. Pour in the egg mixture and cook while scrambling until the eggs are no longer runny, about 3 minutes. Adjust seasoning.

4. Transfer the egg mixture to a platter or four individual plates, and serve.

Per serving: 120 calories, 7g total fat, 2.5g saturated fat, 0g trans fat, 200mg cholesterol, 380mg sodium, 3gtotal carbohydrate, 0g dietary fiber, 2g sugars, 11g protein

West Coast Scramble

Makes 4 servings: 1 cup each

Here’s my refreshing, savory, sweet, and slightly pungent version of a California-style scrambled egg dish, inspired by one of my L.A. food experiences. You’ll fall for all of its flavor character.

2 teaspoons extra-virgin olive oil

1 large sweet onion, very thinly sliced

Juice and zest of ½ small lemon (1 tablespoon juice)

½ teaspoon sea salt, or to taste

1 large garlic clove, minced

1 (3-ounce) link cooked Italian-style poultry sausage, cut crosswise into ⅛-inch slices

4 large eggs

2 tablespoons plain almond milk or light soy milk

¼ teaspoon freshly ground black pepper, or to taste

¼ cup part-skim ricotta cheese, at room temperature

5 cups packed fresh baby spinach

1 tablespoon freshly grated Parmigiano-Reggiano or other Parmesan cheese

⅛ teaspoon dried hot pepper flakes (optional)

1. Heat the oil in a large nonstick skillet over medium heat. Add the onion, lemon juice, and ¼ teaspoon of the salt and cook, while stirring occasionally, until lightly caramelized, about 25 minutes. Add the garlic and sausage and sauté until the sausage is fully heated through, about 3 minutes.

2. Meanwhile, in a medium bowl, whisk together the eggs, almond milk, pepper, and the remaining ¼ teaspoon salt.

3. Pour the egg mixture onto the onion-sausage mixture and scramble until nearly done, about 2 minutes. Add the ricotta cheese and lemon zest and scramble for 1 minute more.

4. Add the spinach by the large handful and cook while stirring until fully wilted, about 3 minutes. Transfer to a platter or individual plates, sprinkle with the Parmigiano-Reggiano cheese and dried hot pepper flakes (if using), and serve.

Per serving: 200 calories, 11g total fat, 3.5g saturated fat, 0g trans fat, 210mg cholesterol, 590mg sodium, 12g total carbohydrate, 2g dietary fiber, 5g sugars, 14g protein

Irish-Inspired Breakfast LowFat

Makes 4 servings: ¼ breakfast each

Whenever I arrange a hearty, fresh, flavorful, and full breakfast like this, I dream of being in one of my favorite travel destinations, Ireland. There, beans, potatoes, sausage, and eggs are the morning norm. Except for the eggs, all of these recipes can be made in advance and simply reheated.

2 cups Black Forest–Shiitake Scramble

, freshly prepared, or other egg preparation

2 cups Fresh Herb Hash Browns

, warm, or other potato preparation

4 patties Anjou Chicken Breakfast Sausage

, or other sausage, warm

2 cups whole-grain corn grits or polenta or 4 squares Baked Polenta with Swiss Chard

, warm

2 cups baked beans (preferably unsalted), warm

Arrange the ingredients on four individual plates, and serve.

Per serving: 470 calories, 12g total fat, 4g saturated fat, 0g trans fat, 220mg cholesterol, 710mg sodium, 65g total carbohydrate, 10g dietary fiber, 15g sugars, 25g protein

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Truffled Egg Bruschetta

Makes 4 servings: 1 bruschetta each

Eating healthfully, even dieting, allows for indulgence; here it means simply including exotic flavors in your food. Instead of spending $100 for a bitty bite of fresh truffle, you can incorporate truffles in a price-friendly way with variations of foods that are already part of the ingredient list, as in this bruschetta-style recipe’s sea salt and goat cheese. Cypress Grove’s Chevre Truffle Tremor goat cheese is one of my favorites, but see what’s available near you. This dish will impress.

4 medium asparagus spears, ends trimmed,

4 thick slices whole-grain bread, toasted, crusts trimmed or untrimmed

4 large eggs

2 tablespoons plain almond milk or light soy milk

¼ teaspoon truffle salt or sea salt, or to taste

¼ teaspoon freshly ground black pepper, or to taste

1½ teaspoons unsalted butter

1 ounce crumbled soft goat cheese with truffles or plain goat cheese, at room temperature

1. Preheat a panini grill or a grill pan on medium-high. Grill the asparagus spears until cooked through yet al dente (about 3 minutes in a panini grill or 6 minutes on a grill pan). Slice on the diagonal (¼ inch thick) and set aside.

2. Whisk together the eggs, almond milk, salt, and pepper in a small bowl.

3. Melt the butter in a large nonstick skillet over medium-low heat. Pour in the egg mixture and cook while scrambling until no longer runny, about 3 minutes. Turn off the heat and immediately stir in the cheese.

4. Spoon the egg mixture on top of each toast (about ⅓ cup each), sprinkle with the asparagus, adjust seasoning, and serve.

Per serving: 180 calories, 9g total fat, 3.5g saturated fat, 0g trans fat, 195mg cholesterol, 360mg sodium, 13g total carbohydrate, 2g dietary fiber, 2g sugars, 12g protein

Burrito el Desayuno LowFat

Makes 4 servings: 1 burrito each

Burritos are one of my favorite foods! Here you’ll use aged, intensely flavored cheese—like dry Jack instead of Monterey Jack cheese—so a little provides a lot of flavor. Then roll everything into a tortilla that’s perfectly sized to fit all the ingredients and savor the flavors.

4 large eggs

¼ cup fat-free or low-fat plain Greek yogurt

¼ teaspoon sea salt, or to taste

¼ teaspoon freshly ground white or black pepper, or to taste

¼ teaspoon adobo or Mexican seasoning (optional)

1½ teaspoons unrefined peanut or canola oil

2 scallions, green and white parts, thinly sliced

1 (15-ounce) can pinto beans, drained

½ cup Vine-Ripened Pico de Gallo

or other fresh chunky salsa, drained of excess liquid

4 (8-inch) whole-wheat tortillas

¼ cup shredded dry Jack cheese, at room temperature

½ Hass avocado, pitted, peeled, and diced

Juice and zest of ½ lime (1 tablespoon juice)

2 tablespoons chopped fresh cilantro

1. Whisk together the eggs, yogurt, salt, pepper, and adobo seasoning (if using) in a small bowl. Set aside.

2. Heat the oil in a medium nonstick skillet over medium heat. Add the white part of the scallions and sauté until the scallions begins to caramelize, about 2 minutes.

3. Add the beans, green part of the scallions, and egg mixture, and cook while scrambling until the eggs are no longer runny, about 4 minutes. Remove from heat and stir in the pico de gallo. Adjust seasoning.

4. Transfer the egg mixture to the tortillas, about ⅔ cup each. Sprinkle with the cheese, avocado, lime juice and zest, and cilantro. Tightly roll up each tortilla into a burrito (no need to fold in sides), secure closed with a toothpick, if necessary, and serve.

Per serving: 380 calories, 14g total fat, 3.5g saturated fat, 0g trans fat, 195mg cholesterol, 610mg sodium, 42g total carbohydrate, 9g dietary fiber, 4g sugars, 19g protein

Sunnyside-Up Pizza

Makes 4 servings: 1 pizza each

Pizza for breakfast? This voluptuous breakfast version, using English muffins for the crust and topped with a sunny side-up egg with two types of cheese, is my favorite version of pizza in the morning. It’s 200 calories worth of pure pleasure. If you plan for it, two full servings can fit into a healthful breakfast, too!

2 whole-grain English muffins, split

¼ cup Bell Pepper Marinara

or other marinara sauce

¼ cup crumbled soft goat cheese or feta cheese

¼ cup shredded part-skim mozzarella cheese

1½ teaspoons extra-virgin olive oil

4 large eggs

⅛ teaspoon sea salt, or to taste

⅛ teaspoon freshly ground black pepper, or to taste

1 tablespoon thinly sliced fresh basil leaves

1. Arrange the muffin halves, cut side up, on a toaster oven baking tray. Spread halves with the marinara and top with 1 tablespoon each of the goat cheese and mozzarella. Bake in the toaster oven at 425°F until the muffin bottoms are lightly toasted and the cheese is bubbly and lightly browned, about 8 minutes.

2. Meanwhile, heat the oil in a large nonstick skillet over medium heat. Crack the eggs into the skillet and cook until the bottom of the eggs are firm, about 3 minutes. (Prepare in batches, if necessary.) Cover, and continue to cook until the eggs are lightly browned on the bottom and the egg yolks are desired firmness, about 3 minutes. Add the salt and pepper.

3. Top each muffin half with an egg, sprinkle with the basil, and serve.

Per serving: 200 calories, 10g total fat, 3.5g saturated fat, 0g trans fat, 195mg cholesterol, 460mg sodium, 15g total carbohydrate, 3g dietary fiber, 4g sugars, 12g protein

Eggs Tatsoi Florentine

Makes 6 servings: 1 topped muffin with 1 rounded tablespoon sauce each

Increasing your veggie intake can help you decrease your weight. But breakfast is usually the meal in which the fewest vegetables are eaten. You can change that by way of tatsoi—an Asian salad green. Or substitute it with Swiss chard or spinach, if you like, in this flavorful and surprisingly low-calorie version of Eggs Florentine. It’s drizzled with a mouthwatering madeover Hollandaise sauce for the grand finale.

5 cups packed fresh baby spinach

4 cups packed tatsoi or other leafy green

¼ teaspoon sea salt, or to taste

⅛ teaspoon freshly grated nutmeg

3 whole-grain English muffins, split and toasted

6 large eggs, poached (right)

6 rounded tablespoons Silky Hollandaise-Style Sauce

, warm

⅛ teaspoon smoked paprika or ground cayenne (optional)

1. Add the spinach and tatsoi to a large nonstick skillet over medium heat. Cover and steam until all greens are fully wilted, about 6 minutes, stirring occasionally. (Note: The greens will wilt down to about 1½ cups.) Add the salt and nutmeg.

2. Top each toasted muffin half with the greens, 1 poached egg, and 1 rounded tablespoon of the sauce. Sprinkle with the paprika (if using), and serve immediately.

Per serving: 170 calories, 6g total fat, 1.5g saturated fat, 0g trans fat, 185mg cholesterol, 510mg sodium, 19g total carbohydrate, 4g dietary fiber, 3g sugars, 11g protein

Poaching Eggs

Bring about 3 inches of water to boil over high heat in a large shallow sauté pan. Turn off the heat and add eggs at once by breaking eggs directly into the water. Immediately cover the pan with a tight-fitting lid. Allow the eggs to cook undisturbed until desired doneness, about 4 minutes. Remove the eggs with a perforated spatula or large slotted spoon. Further drain on paper towels, if desired.

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Skillet Omelet Baja LowFat

Makes 4 servings: ¼ open-face omelet each

If you’re an egg-whites only person, here’s a taste-tempting recipe for your eating enjoyment. The fat-free evaporated milk adds creaminess sans cream. The serrano pepper and garlic provide plenty of pep for your palate. And the avocado and beans create bonus appeal and satisfaction.

1½ teaspoons extra-virgin olive oil

1 small garlic clove, minced

1 small serrano pepper with some seeds, minced

⅓ cup fat-free evaporated milk

½ teaspoon sea salt, or to taste

¼ teaspoon freshly ground white or black pepper, to taste

2 medium vine-ripened tomatoes, pulp removed and diced

1½ teaspoons unsalted butter

1 (15-ounce) can black beans or black soybeans, drained

12 large egg whites, lightly beaten, or 1½ cups pasteurized 100% egg whites

1 Hass avocado, pitted, peeled, and diced

1. Heat the oil in a small saucepan over medium heat. Add the garlic and serrano and sauté for 30 seconds. Add the milk, salt, and black pepper and bring to a simmer. Reduce heat to low and stir in the tomatoes.

2. Melt the butter in a large nonstick skillet over medium heat. Add the beans and sauté for 30 seconds. Pour in the egg whites and cook, scraping edges inward to let uncooked egg run underneath, until fully set, about 6 minutes.

3. Sprinkle the omelet with the avocado. Pour the tomato mixture on top and let cook for 1 minute more. Adjust seasoning.

4. Remove from the heat and serve directly from the skillet. Spoon into four bowls, and serve.

Per serving: 240 calories, 9g total fat, 2g saturated fat, 0g trans fat, 5mg cholesterol, 600mg sodium, 24g total carbohydrate, 7g dietary fiber, 8g sugars, 19g protein

Omelet O’Brien

Makes 4 servings: ¼ of 12-inch omelet with side of ⅓ cup potatoes each

For some Western-style flair, this veggie-stuffed omelet has a healthful dose of O’Brien-style potatoes inside. You’ll get to enjoy them as a side dish here, too!

1 tablespoon unrefined peanut or canola oil

1 large white onion, finely diced

1 large russet potato, unpeeled, scrubbed, and cut into ⅓-inch cubes

1 large red bell pepper, cut into ⅓-inch pieces

1 large green bell pepper, cut into ⅓-inch pieces

1 small jalapeño pepper with some seeds, minced

2 teaspoons apple cider vinegar

2 teaspoons finely chopped fresh oregano

1 teaspoon finely chopped fresh thyme

¾ teaspoon sea salt, or to taste

4 large eggs

¼ cup fat-free or low-fat plain Greek yogurt

1½ teaspoons unsalted butter

½ cup shredded extra-sharp Cheddar cheese

¼ teaspoon freshly ground black pepper, or to taste

1. Heat the oil in a large nonstick skillet over medium heat. Add the onion, potato, bell peppers, jalapeño, and vinegar, stir to coat, cover, and cook until the potato is tender and onion is caramelized, about 15 minutes, stirring occasionally. Stir in 1 teaspoon of the oregano, the thyme, and ½ teaspoon of the salt. Transfer mixture to a bowl, cover, and set aside.

2. Meanwhile, whisk together the eggs, yogurt, and the remaining 1 teaspoon oregano and remaining ¼ teaspoon salt in a medium bowl.

3. Melt the butter in the large skillet over medium heat. Pour in the egg mixture. Tilt the pan slightly and use a silicone spatula to lift the edges of the omelet, allowing uncooked egg to run underneath. Cook until the omelet is nearly set, about 4 minutes. Sprinkle the entire surface of the omelet with the cheese and black pepper. Cover and turn off the heat. Let stand until the omelet is fully cooked and set, yet still moist, about 3 minutes. Shake the pan or use the spatula to gently loosen the omelet to ensure it’s not sticking to the pan.

4. Top half of the omelet with about half of the potato mixture. Slide the omelet out of the pan onto a platter, while using the edge of the pan to help fold the unfilled side over the potato filling. Cut the omelet into four portions and serve immediately with the remaining potato mixture on the side.

Per serving: 290 calories, 15g total fat, 5g saturated fat, 0g trans fat, 205mg cholesterol, 620mg sodium, 26g total carbohydrate, 4g dietary fiber, 6g sugars, 14g protein

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Punjabi Spinach Omelet

Makes 3 servings: ⅓ of 12-inch omelet each

The turmeric makes this omelet deliciously golden as if extra egg yolks are used. The yogurt provides a lovely, creamy texture and tang. And the spinach and chickpea mixture makes it unforgettable, with the distinctive flavors of India.

4 large eggs

¼ cup fat-free or low-fat plain Greek yogurt

¼ teaspoon sea salt, or to taste

¼ teaspoon ground turmeric

1½ teaspoons grapeseed or canola oil

¼ teaspoon freshly ground black pepper, or to taste

1 cup Punjabi Baby Spinach with Chickpeas

, warm, or other spinach preparation

1. Whisk together the eggs, yogurt, salt, and turmeric in a medium bowl.

2. Heat the oil in a large nonstick skillet over medium heat. Pour in the egg mixture. Tilt the pan slightly and use a silicone spatula to lift the edges of the omelet, allowing uncooked egg to run underneath. Cook until the omelet is nearly set, about 4 minutes. Cover and turn off the heat. Let lid cook

until the omelet is fully cooked and set, yet still moist, about 3 minutes. Shake the pan or use the spatula to gently loosen the omelet to assure it’s not sticking to the pan. Sprinkle with the pepper.

3. Top half of the omelet with the spinach mixture. Slide the omelet out of the pan onto a platter, while using the edge of the pan to help fold the unfilled side over the vegetable filling. Cut the omelet into three portions, adjust seasoning, and serve immediately.

Per serving: 160 calories, 8g total fat, 2g saturated fat, 0g trans fat, 250mg cholesterol, 490mg sodium, 11g total carbohydrate, 3g dietary fiber, 3g sugars, 12g protein

Egg Strata Florentine

Makes 10 servings: 2½x4½-inch portion each

It’s utterly surprisingly how low in calories this strata is yet how rich it tastes. The spices and Dijon mustard punch up the flavors. But the trio of high-flavored cheeses is what truly makes this dish burst out as a cuisine idol. Amazingly tasty!

1½ teaspoons unsalted butter

2 medium white onions, finely chopped

Juice of 1 small lemon (2 tablespoons)

1¼ teaspoons sea salt, or to taste

1 large garlic clove, minced

½ teaspoon freshly ground black pepper, or to taste

¼ teaspoon freshly grated nutmeg

¼ teaspoon dried hot pepper flakes

10 ounces fresh baby spinach

9 ounces whole-grain bread, cut into 1-inch cubes

1 cup shredded Appenzeller, Gruyère, or other aged Swiss cheese

4 ounces crumbled soft goat cheese or feta cheese

½ cup shredded Parmigiano-Reggiano or other Parmesan cheese

6 large eggs

2½ cups plain almond milk or light soy milk

1½ teaspoons Dijon mustard

1. Melt the butter in a large skillet over medium heat. Add the onions, 1 tablespoon of the lemon juice, and ¼ teaspoon of the salt, cover, and cook until the onions begin to caramelize, about 12 minutes, stirring occasionally. Uncover, add the garlic, ½ teaspoon of the salt, the black pepper, nutmeg, and hot pepper flakes and sauté for 1 minute. Add the spinach in batches and sauté until all the spinach is fully wilted. Set aside.

2. Lightly coat a 9x13-inch baking dish with cooking spray (preferably homemade

). Spread half of the bread cubes in the dish. Top with half of the spinach mixture and half of each of the cheeses. Repeat.

3. Whisk together the eggs, almond milk, mustard, remaining lemon juice, and the remaining ½ teaspoon salt in a medium bowl and pour evenly over the strata. Let stand for 30 minutes.

4. Preheat the oven to 400°F.

5. Bake the strata, uncovered, until cooked through and golden brown, about 35 to 40 minutes. Remove from oven and let stand 10 minutes to complete the cooking process.

6. Cut into 10 rectangular portions, and serve.

Per serving: 260 calories, 13g total fat, 6g saturated fat, 0g trans fat, 135mg cholesterol, 720mg sodium, 19g total carbohydrate, 4g dietary fiber, 5g sugars, 16g protein

Broccoli Bocconcini Strata

Makes 10 servings: 2½x4½-inch portion each

This recipe celebrates my admiration for broccoli—and it’s a wonderful comfort food that’s light on calories. Bocconcini are small fresh mozzarella balls that, along with Romano, offer a great pop of cheesy flavor to this delightful dish. It’s a win-win combination, even if you’re not broccoli obsessed like me.

1½ teaspoons unsalted butter

2 medium white onions, finely chopped

4 cups chopped broccoli florets and tender stems

2 teaspoons white balsamic vinegar

1¼ teaspoons sea salt, or to taste

½ teaspoon freshly ground black pepper, or to taste

¼ teaspoon freshly grated nutmeg

¼ teaspoon dried hot pepper flakes

9 ounces whole-grain bread, cut into 1-inch cubes

8 ounces unsalted bocconcini, sliced, or fresh mozzarella, cubed

½