There are a lot of healthy options:
A word about Cream of Wheat: it is highly refined. I avoid it at all costs.
8 large eggs plus 2 large egg whites
4 oz (1 c) FF or soy cheddar cheese, grated or shredded
Coarse salt and ground pepper
1 TBS canola oil
2 Gala apples, peeled, cored, and sliced lengthwise into 1/8"-thick pieces
Preheat oven to 450 degrees, with rack set in top third. In a medium bowl, whisk together eggs, egg whites, and half the cheese; season with salt and pepper. In a medium cast-iron or nonstick ovenproof skillet, heat oil over medium. Add egg mixture; while it cooks, 1 to 2 minutes until edge is set, arrange apples on top in a circular pattern, starting from the outside edge, and sprinkle with remaining cheese.
Transfer skillet to oven. Bake until frittata is set in the center and cheese is browned, about 20 minutes. Using a rubber spatula, release frittata onto a cutting board; let rest 5 minutes. Cut into wedges, and serve.
Serves 4
-- adapted from Everyday Food magazine, May 1997 (a Martha Stewart publication)
This is great for dessert, snack, or breakfast. Use your healthy oil allotment if you need it; I like canola or safflower best for this recipe.
1 small apple, peeled, cored & sliced
cinnamon & no-calorie sweetener to taste
1 tortilla (the average brand of 6" flour tortilla is 100 calories, 3 g fat, 2 g fiber)
1 Laughing Cow Light cheese wedge (35 cal, 2 g fat, 0 g fiber)
Butter flavored non-stickcooking spray
Sprinkle the sliced apple with cinnamon and sweetener. Microwave in a covered microwave safe dish for 2 to 4 minutes, until softened (like in an apple pie). Cut tortilla in half. Lightly spray cooking spray on 1 side of each tortilla (or heat healthy oil in a small non-stick skillet). Spread cheese on the unsprayed side of one-half tortilla; place it, spray side down, on a heated griddle or skillet. Spoon the cooked apple on top. Lay the other tortilla half on top, Pam side up. Cook like a grilled cheese sandwich, until crispy on both sides.
Serves 1
-- posted by Laura281 on the WW Core board
These are good breakfast, lunch or dinner, and they are just as good left over. Serve with shrimp for "shrimp and grits." I have experimented with cooking the shrimp in the casserole, with bad results, probably because of the water content of the raw shrimp.
4 c water
1-1/4 teaspoons salt
1 c uncooked quick-cooking grits
1.5 c (6 oz) shredded FF or soy cheddar cheese, divided
3/4 c FF milk
2 tsp garlic powder
1/2 tsp hot pepper sauce (such as Tabasco)
2 large eggs
Cooking spray
Preheat oven to 350*.
Bring water and salt to a boil in a medium saucepan. Gradually add grits, stirring constantly. Cover and simmer 8 minutes or until thick, stirring frequently. Remove pan from heat. Add 1-cup cheese, stirring until cheese melts.
Combine milk and next 3 ingredients (milk through eggs), stirring with a whisk. Stir milk mixture into grits mixture. Pour into an 8-inch square baking dish coated with cooking spray. Bake, uncovered, at 350* for 45 minutes. Sprinkle with 1/2 cup cheese; bake an additional 15 minutes or until cheese melts. Let grits stand for 10 minutes before serving.
These are even better leftover. They reheat well in the microwave.
Yield: 8 servings (serving size: 3/4 cup)
-- Adapted from Cooking Light, May 2003
1 c FF milk, plus more for serving
1/2 c medium-grind bulgur
1/4 tsp salt
In a medium saucepan, combine milk, bulgur, salt, and 1 c water. Bring to a boil. Reduce heat to medium and simmer, stirring occasionally, until bulgur is tender and mixture is the consistency of oatmeal, 10 to 15 minutes.
Divide between two bowls; top with fruit, SF coffee syrup, etc. as desired, and milk to taste.
Serves 2
-- adapted from Everyday Food magazine, a Martha Stewart publication
1 c cantaloupe, seeded and cubed
1 c FF plain yogurt
1 tsp honey (21 calories, 0 g fat, 0 g fiber)
Blend all ingredients; pour over ice.
-- adapted from Everyday Food magazine, a Martha Stewart publication
If you are short on time in the mornings, then make this the evening before. It keeps for several days in the fridge, and reheats well in the microwave.
1 c steel-cut oats
4 c FF milk
Pinch kosher salt
Two 3” long cinnamon sticks
1 tsp vanilla extract
3 packets Splenda
In a medium bowl, combine the oats and milk. Cover and refrigerate overnight.
Transfer the oat mixture to a heavy-bottomed medium saucepan. Add the salt and cinnamon sticks and bring to a boil over high heat. Lower the heat to maintain a gentle simmer and cook, uncovered, stirring frequently, until softened, about 10 minutes. Stir in the vanilla and Splenda; simmer 5 minutes more. Remove the cinnamon sticks and serve plain or with the topping of your choice.
Berries are a great topping, as is homemade (core) granola.
This makes about four cups of oatmeal.
-- Adapted from Alton Brown
Note: try 1 c wheatberries and 1 c steel-cut oats for a change of pace. Change nothing else about the recipe. Be warned that this makes a ton; you may want to halve it if you're the only one enjoying it. It keeps well for a week or so in the fridge; it also freezes, but just isn't quite the same thawed and reheated.
2 c steel-cut oats
3.5 c FF milk (canned FF evaporated milk also works well)
3.5 c water
Combine all ingredients in crockpot; cook on low for 4 hours, stirring occasionally if possible.
This makes about six cups of oatmeal. It reheats well during the week, in the microwave or on the stove top.
-- posted on the WW Core board
This also makes enough to feed an army. I usually cut it in half.
1 c wheat berries
1 c barley (hulled or pearled, not quick cooking)
1 c steel-cut oats
16 oz bag fresh cranberries
4 c FF milk
4 c water
2 cinnamon sticks
1 tsp ground nutmeg
1 tsp ground ginger
1/2 tsp salt
Place all ingredients in slow cooker; stir. Cook on low setting 8-10 hours, or overnight. Stir; remove cinnamon sticks. Sweeten to taste with SF vanilla coffee syrup, or sweetener of your choice.
5 c water
2.5 c steel cut oats
1 TBS salt
1/2 tsp pepper
1 lb lean ground beef
1.5 c finely chopped onion
2 tsp red pepper flakes
1/2 tsp sage
1/4 tsp thyme
4 bay leaves
1/2 c cornmeal (to thicken)
Place water, oats, salt and pepper into a crockpot and mix well. Cover and cook on HIGH for 1 hour, stirring 2 or 3 times.
Add meat and break up well. Add onion, red pepper flakes, sage, thyme and bay. Cook for 4 hours on LOW, stirring now and again.
Uncover and add cornmeal; stir well. Cook uncovered for 30 minutes.
Turn out into 3 loaf pans, cool and chill in refrigerator.
When set, turn out and freeze whatever you will not need right away.
To serve, slice and fry in a little Olive oil until brown and crusty.
4-6 servings per loaf
-- posted by Easystreetster on the WW Core Board
I have used various other frozen fruits in this recipe, always with good results. Use what you like. Again, this makes a ton; you may wish to cut it in half if you're the only one eating it. It does reheat well in the microwave or on the stove-top, and keeps for about a week in the refrigerator.
3 c steel-cut oats (or any combination of barley, wheat berries, oats)
8 c water
16 oz bag frozen peach slices
2 cinnamon sticks
Combine all in crockpot; cook on low overnight, 8-10 hours. Remove sticks and sweeten to taste.
Yields appx. 8 (1 cup) servings
-- posted on the WW core board
1/3 c grits
1/2 c water
1/4 tsp salt
12 oz can FF evaporated milk
1.5 c diced lean ham
1 c soy or FF cheddar cheese, shredded
3 eggs, beaten
1 tsp dry mustard
1 tsp dried parsley
2-3 dashes of hot sauce
Boil water and salt; add grits, remove from heat, and let stand 10 minutes. Mix in other ingredients and pour into a deep pie pan. Cook at 350* for 40-45 minutes. Test with a knife to make sure center is done. Let stand 10 minutes before serving.
-- posted on the WW Core Board by Sweetsys102451
PREPARATION:
Preheat oven to 350* F. Line 12 cup muffin pan with foil baking cups; spray the cups with cooking spray. Beat the eggs or egg substitute; fold in the add-ins. Season with salt and pepper to taste. Fill the foil cups with the mixture. Bake at 350* F for 20 minutes, testing so that a knife inserted in the middle comes out clean. Remove from cups to serve.
Note: these are freezable, microwaveable, portable, full of protein (and fiber when veggies are used), and contain no artifical sweeteners.
-- posted by Kippy2006 on the WW Core Board
1 c skim milk
1 tsp canola oil (optional)
Coarse salt
1/2 c old-fashioned rolled oats (not quick-cooking)
Pinch ground cinnamon
1 pear, cored and cut into small chunks
1 tsp honey (21 calories, 0 g fat, 0 g fiber)
In a small saucepan, combine milk and a pinch of salt (and oil if using); bring to a boil. Add oats and cinnamon; simmer, stirring occasionally, until oats are tender, about 5 minutes.
Place oatmeal in a bowl, top with pear chunks and honey, and serve with more milk, if desired.
Serves 1
-- adapted from Everyday Food, a Martha Stewart publication
The only thing I would do differently is saute the onions with the Canadian bacon; they were a bit overpowering raw.
1 cup quick grits
3 cups water
1/2 cup skim milk
1.5 cup shredded soy or FF Cheddar cheese, divided
1/4 cup shredded soy or FF Parmesan cheese
1/2 tsp paprika
Dash cayenne pepper
1/3 c diced Canadian bacon or lean ham
1 lb medium shrimp, peeled
1 tsp minced garlic
1 TBS lemon juice
Salt and pepper, to taste
1/2 c chopped green onions (scallions)
Cook grits in the water and milk according to instructions on package. When the grits are ready, stir in 1 cup Cheddar cheese, the Parmesan cheese, paprika, and cayenne and stir until the cheese is melted.
Coat a large non-stick skillet with non-stick cooking spray and set over medium heat. Add the Canadian bacon and sauté until it begins to brown. Add the shrimp and garlic and cook, stirring, until the shrimp are fully pink and almost done, 3 to 5 minutes. Add the lemon juice. Remove from the heat and stir in the grits mixture. Season with salt and pepper and add the green onions.
Coat a 2-quart casserole dish with non-stick cooking spray. Transfer the grits and shrimp mixture to the prepared dish. Sprinkle the dish with the remaining 1/2 cup Cheddar cheese.
Makes 4 to 6 servings
To Prepare and Eat Now: Serve immediately or preheat the oven to 350°F. and bake for 10 minutes or until cheese is melted.
To Freeze: Cool to room temperature, wrap, label, and freeze.
To Prepare After Freezing: Remove from freezer to defrost. Preheat the oven to 350°F. Bake for 30 minutes, covered, or until heated through.
-- adapted from Holly Clegg's Trim and Terriffic Freezer-Friendly Meals
You can make as much or as little as you want; the important thing is the 1:1 ratio of oats to yogurt.
Combine 1 c raw (uncooked) steel-cut oats and 1 c FF plain yogurt. Refrigerate overnight. Enjoy flavored with non-calorie sweetener, berries, sugar-free coffee syrup, etc.
I liked the prep method for the steel-cut oats. You can swap fresh fruit for the dried or use points; you can omit the nuts; you can sub Core sweetener for the honey. I made it as written, using points, and it's delicious.
1.5 cup water
3/4 c steel-cut oats
3/4 c FF milk
6 oz plain FF yogurt
3 TBS honey (192 calories, 0 g fat, 0 g fiber)
1/4 tsp apple pie or pumpkin pie spice
1/8 tsp salt
4 oz assorted dried fruit, such as cranberries; blueberries; snipped apples; apricots, or plums (prunes) (average: 276 calories, 0 g fat, 9 g fiber) or fresh fruit
1/3 cup coarsely chopped almonds, toasted (274 calories, 24 g fat, 5 g fiber)
Sliced banana (optional)
In 2-quart saucepan combine water and oats. Bring to boiling; reduce heat. Simmer, uncovered, 8 minutes (oats will not be tender). Remove from heat; transfer to mixing bowl. Cool 5 minutes. Stir in milk, yogurt, 2 tablespoons honey, apple pie spice, salt, and dried fruits. Cover; chill 12 hours or up to 3 days.
To serve*, heat oatmeal in saucepan over low heat 10 minutes. Stir in the remaining 1 tablespoon honey. Divide among serving bowls. Top with almonds and sliced banana.
*Note: Oatmeal may be served at room temperature; let stand 15 minutes before serving.
Yields 5 (2/3 c) servings
-- Better Homes & Gardens magazine
2 large eggs, lightly beaten
salt and pepper
2 tsp olive oil
7 oz soft tofu (from a 14 oz package), drained on paper towels
pinch turmeric (optional)
1 small avocado, halved, pitted, peeled, and cubed
1/2 c cherry or grape tomatoes, quartered
In a small bowl, whisk eggs, 1/4 tsp salt, and 1/8 tsp pepper. Set aside.
In a large nonstick skillet, heat oil over medium-high heat. Crumble tofu into skillet. Sprinkle with turmeric, if using; season with salt and pepper. Cook, stirring occasionally, until tofu is dry, about 3-4 minutes.
Reduce heat to medium-low. Add eggs and cook, stirring, until almost set, 1-2 minutes. Divide between two plates. Top with avocado and tomatoes.
Serves 2
-- Everyday Food magazine, a Martha Stewart publication
1 lb lean ground turkey
1/2 red delicious apple, peeled, cored and diced
1 large garlic clove, minced
1 tsp dried sage
1/2 tsp salt
1/2 tsp dried thyme
1/2 tsp ground fennel
1/4 tsp crushed red pepper flakes (optional)
1/4 tsp freshly ground black pepper
1/8 tsp ground coriander
In a large bowl, combine all of the ingredients, mixing well. Form 8 patties.
On a lightly sprayed nonstick indoor grill pan or skillet, cook the patties over medium heat for 5 to 7 minutes per side, or until they are completely cooked.
-- posted by Easystreetster on the WW Core Board
3/4 c FF plain yogurt
1/3 c bite-size shredded wheat cereal
4 oz strawberries, hulled and quartered (3/4 c)
1 tsp honey (21 calories, 0 g fat, 0 g fiber)
Spoon yogurt into a small bowl. Sprinkle cereal over yogurt. Top with strawberries and honey. Serves 1.
-- Adapted from Everyday Food, a Martha Stewart publication
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