Breakfast & Lunch

Multigrain Pancakes with Canadian Bacon and Maple Syrup

Prep 10 min - Cook 18 min - Serves 6

  • 1 cup all-purpose flour
  • 1/2 cup old fashioned rolled oats
  • 1/2 cup cornmeal
  • 2 tablesoons whole-wheat flour
  • 2 teaspoons baking powder
  • 1/2 teaspoon salt
  • 3 egg whites, lightly beaten
  • 1 3/4 cups fat-free milk
  • 3/4 cup maple syrup
  • 3 tablespoons canola oil
  • 6 slices Canadian bacon

1. Combine all-purpose flour, oats, cornmeal, whole-wheat flour, baking powder, and salt in a large bowl. Combine the egg whites, 1/4 cup of the maple syrup, and the oil in a medium bowl. Add the egg white mixture to the flour mixture, stirring just until blended.

2. Spray a large nonstick skillet or griddle with nonstick spray and place over medium heat. When a drop of water sizzles on it, pour batter onto it by 2 tablespoonfuls. Cook just until bubbles begin to appear at the edges of the pancakes, 2-3 minutes. Flip and cook until golden, 2-3 minutes. Repeat with remaining batter.

3. Add the bacon to the skillet and cook until heated through, about 30 seconds.

4. Serve the pancakes at once with remaining 1/2 cup of maple syrup and the Canadian bacon.

PER SERVING (4 pancakes with 4 teaspoons of maple syrup and 1 slice of Canadian bacon) 395 Cal, 10 5 Fat, 1 g sat Fat, 0 g trans Fat, 15 mg Chol, 749 mg Sod, 62 g Carb, 2 g Fib, 14 g Prot, 153 mg Calc.

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Spinach, Tomato, and Feta Omelette

Prep 10 min - Cook 2 min - Serves 2

  • 1 large egg
  • 3 egg whites
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon salt
  • 1 cup chopped fresh spinach
  • 2 medium tomatoes, chopped
  • 2 tablespoons crumbled feta cheese
  • 4 slices reduced-calorie whole-wheat bread, toasted

1. Whisk together the egg, egg whites, oregano and salt in a medium bowl. Stir in the spinach.

2. Spray a medium nonstick skillet with nonstick spray and place over medium heat. When a drop of water sizzles in the skillet, pour in the egg mixture and swirl to cover. Cook, stirring gently, until the underside is set, about 1 minute. Sprinkle the tomatoes and cheese evenly over half the omelette; with a spatula fold the other half over the filling. Continue to cook until the filling is heated through and the eggs are set, 1-2 minutes. Cut the omelette in half and slide each half onto a plate. Serve at once with the toast.

PER SERVING (1/2 Omelette and 2 slices of toast): 218 Cal, 6 g Fat, 2 g sat Fat, 0 g trans Fat, 115 mg Chol, 761 mg Sod, 29 g Carb, 7 g Fib, 15 g Prot, 139 mg Calc.

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Fresh Cream of Tomato Soup with Basil

Prep 20 min - Cook 30 min - Serves 6

  • 2 leeks, cleaned and thinly sliced (white and light green parts only)
  • 4 cups vegetable broth
  • 3 pounds beefsteak tomatoes, cored and chopped
  • 1 teaspoon dried thyme
  • 1 bay leaf
  • 1 (12 ounce) can evaporated fat-free milk
  • 2 teaspoons chopped fresh basil
  • 1/8 teaspoon salt
  • 1/8 teaspoon black pepper
  • 1 tablespoon fresh thyme leaves for garnish

1. Spray a large saucepan with nonstick spray and place over medium heat. Add the leaks and cook; stirring frequently, until softened, about 5 minutes. Add the broth, tomatoes, thyme, and bayleaf; bring to a boil. Reduce the heat and simmer, covered, until the tomatoes are very soft, about 15 minutes. Uncover and let the mixture cool about 5 minutes. Discard the bayleaf.

2. In a food processor, puree the tomato mixture, in batches if necessary. Return the soup to the saucepan. Add the milk and cook over low heat, stirring frequently, just until heated through, about 5 minutes (do not boil). Stir in the basil, salt, and pepper. Serve at once, garnished with the thyme.

PER SERVING (1 1/2 cups): 125 Cal, 2 g Fat, 0 g sat Fat, 0 g trans Fat, 2 mg Chol, 807 mg Sod, 23 g Carb, 3 g Fib, 8 g Prot, 198 mg Calc.

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Hearty Chicken-Vegetable Soup

Prep 15 min - Cook 45 min - Serves 8

  • 3 (14 ounce) cans reduced-sodium chicken broth
  • 1 (14 1/2 ounce) can diced tomatoes
  • 2 carrots, sliced
  • 2 onions, chopped
  • 2 celery stalks, sliced
  • 1 zucchini, diced
  • 3/4 cup elbow macaroni
  • 2 garlic cloves, minced
  • 1/2 pound skinless boneless chicken breasts, chopped
  • 1/4 cup chopped parsley
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper

1. Bring the broth and tomatoes to a boil in a large saucepan. Add the carrots, onions, celery, zucchini, macaroni, and garlic; return to a boil, stirring occasionally. Reduce the heat and simmer, covered, stirring occasionally, 30 minutes or until vegetables are tender.

2. Increase the heat to medium-high; add the chicken, parsley, salt and pepper. Return to a boil; reduce the heat and simmer, covered, until the chicken is cooked through, about 10 minutes.

PER SERVING (1 1/4 cups): 107 Cal, 1 g Fat, 0 g sat Fat, 0 g trans Fat, 16 mg Chol, 643 mg Sod, 15 g Carb, 3 g Fib, 10 g Prot, 38 mg Calc.