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300 Calorie Comfort Food: 300 Favorite Recipes for Eating Healthy Every Day

300 Calorie Comfort Food: 300 Favorite Recipes for Eating Healthy Every Day

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300 Calorie Comfort Food: 300 Favorite Recipes for Eating Healthy Every Day

Lunghezza:
773 pagine
3 ore
Pubblicato:
Dec 24, 2013
ISBN:
9780544177543
Formato:
Libro

Descrizione

Recipes to help you enjoy the comfort food you crave while keeping calories in check.

Yes, you can fit your favorite foods into a calorie-smart eating plan. No matter what your goals, with this collection of hundreds of recipes each just 300 calories or less per serving, Betty Crocker makes it easy to fill your weekly routine with stick-to-your bones meals that are delicious and simple to prepare.

Whether you’re craving substantial breakfasts and lunches like Huevos Rancheros Quesadillas and Asian Turkey Burgers, filling dinner options like Lasagna Cupcakes and Easy Chili Mole, or tempting snacks or desserts (each under 150 calories!), this cookbook is a one-stop shop for the dishes your family will love. Inside you’ll find:

• 300 recipes for main courses, sides, desserts and snacks to keep you eating well every day

• Clearly marked calorie counts and full nutrition information for all recipes, plus tips on swapping high-calorie ingredients for healthier options

• Guidance on determining your daily calorie number, right-sizing food portions, and selecting the healthiest ingredients at the grocery store

• Special chapters on slow cooker suppers, grilling, and breakfast and brunch
Pubblicato:
Dec 24, 2013
ISBN:
9780544177543
Formato:
Libro

Informazioni sull'autore

With more than 75 million cookbooks sold since 1950, BETTY CROCKER is the name makers trust for reliable recipes and great ideas. For over 75 years, Betty Crocker has provided advice to millions of Americans through cookbooks, magazines and the internet.


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Anteprima del libro

300 Calorie Comfort Food - Betty Crocker

Granita

Chunky Veggie Breakfast Hash

Country Eggs in Tortilla Cups

Huevos Rancheros Quesadillas

English Muffin Breakfast Pizzas

Healthified Italian Sausage Egg Bake

Country Ham and Asparagus Bake

Easy Garden Bake

Arepas with Perico Style Eggs

Potato, Bacon and Egg Scramble

Bacon and Tomato Frittata

Potato, Egg and Sausage Frittata

Crunchy French Toast

Baked French Toast with Strawberry-Rhubarb Sauce

Healthified Raspberry French Toast Bake

Whole-Grain Strawberry Pancakes

Blueberry-Oat Pancakes

Potato Pancakes with Chunky Gingered Applesauce

Whole-Grain Buttermilk Waffles

250

Calories

chunky veggie breakfast hash

Prep Time: 20 Minutes Start to Finish: 20 Minutes Makes: 4 servings

1 tablespoon canola oil

1 medium yellow bell pepper, chopped (¾ cup)

4 medium green onions, chopped (¼ cup)

2 tablespoons chopped fresh chives

1½ cups fat-free egg product or 6 eggs

1 tablespoon chopped fresh or 1 teaspoon dried dill weed

¾ lb small unpeeled red potatoes, cooked, cut into quarters

1 box (9 oz) frozen baby sweet peas, thawed

1 large tomato, seeded, chopped (1 cup)

½ cup plain fat-free yogurt

½ cup shredded reduced-fat Cheddar cheese (2 oz)

In 10-inch skillet, heat oil over medium heat. Add bell pepper, onions and chives; cook about 2 minutes, stirring occasionally, until bell pepper is crisp-tender.

Stir in egg product and dill. Cook 3 to 4 minutes, stirring occasionally, until eggs are thickened throughout but still moist. Stir in potatoes and peas. Cook until hot.

Serve individual servings of hash topped with tomato, yogurt and cheese.

1 Serving: Calories 250 (Calories from Fat 45); Total Fat 5g (Saturated Fat 1g; Trans Fat 0g); Cholesterol 0mg; Sodium 390mg; Total Carbohydrate 31g (Dietary Fiber 6g); Protein 20g % Daily Value: Vitamin A 50%; Vitamin C 60%; Calcium 25%; Iron 25% Exchanges: 1½ Starch, 1½ Vegetable, 2 Very Lean Meat, ½ Fat Carbohydrate Choices: 2

Quick Meal Idea Hash for breakfast? Yes! This meatless version is amazing. Add whole wheat toast on the side.

300

Calories

country eggs in tortilla cups

Prep Time: 20 Minutes Start to Finish: 20 Minutes Makes: 4 servings

4 flour tortillas (6 inch)

Cooking spray

2 cups frozen southern-style diced hash brown potatoes (from 32-oz bag)

¼ cup chopped green bell pepper

3 eggs or ¾ cup fat-free egg product

¼ cup fat-free (skim) milk

½ cup shredded reduced-fat Cheddar cheese (2 oz)

Reduced-fat sour cream, if desired

Salsa, if desired

Heat oven to 400°F. On cookie sheet, place 4 (6-oz) custard cups upside down. Spray both sides of each tortilla lightly with cooking spray. Place 1 tortilla over each custard cup, gently pressing edges toward cup. Bake 8 to 10 minutes or until light golden brown.

Meanwhile, spray 8- or 10-inch nonstick skillet with cooking spray; heat over medium heat. Add potatoes and bell pepper; cook about 5 minutes, stirring occasionally, until potatoes are light brown. In medium bowl, beat eggs and milk; stir into potato mixture. Cook about 3 minutes, stirring occasionally, until eggs are set.

Remove tortillas from cups; place upright on serving plates. Spoon egg mixture evenly into tortilla cups. Top with cheese and sour cream. Serve immediately with salsa.

1 Serving: Calories 300 (Calories from Fat 90); Total Fat 9g (Saturated Fat 3g; Trans Fat 1.5g); Cholesterol 160mg; Sodium 590mg; Total Carbohydrate 40g (Dietary Fiber 2g); Protein 14g % Daily Value: Vitamin A 6%; Vitamin C 6%; Calcium 20%; Iron 10% Exchanges: 2½ Starch, 1 Lean Meat, 1 Fat Carbohydrate Choices: 2½

Health Smart This recipe is not only high in calcium, it’s a good source of fiber as well.

190

Calories

huevos rancheros quesadillas

Prep Time: 25 Minutes Start to Finish: 25 Minutes Makes: 2 servings

½ cup fat-free egg product or 2 eggs

1 tablespoon water

Dash salt

¼ teaspoon chili powder

2 medium green onions, sliced (2 tablespoons)

4 soft white corn tortillas (6 inch)

¼ cup fat-free refried beans

2 tablespoons chunky-style salsa

¼ cup shredded reduced-fat sharp Cheddar cheese (1 oz)

Reduced-fat sour cream, if desired

Additional salsa, if desired

In small bowl, beat egg product, water, salt and chili powder with whisk until blended.

Heat 10-inch nonstick skillet over medium heat. Add onions; cook 1 to 2 minutes or until crisp-tender. Reduce heat to medium-low. Add egg mixture; cook 2 to 3 minutes, stirring frequently, until eggs are set but still moist. Remove from skillet; keep warm.

Spread each of 2 tortillas with 2 tablespoons refried beans and 1 tablespoon salsa. Top with egg mixture, cheese and remaining tortillas.

Wipe out skillet. Heat over medium heat. Cook each quesadilla in skillet 3 minutes, turning carefully halfway through cooking, until crisp. Cut each quesadilla into quarters. Serve with sour cream and additional salsa.

1 Serving: Calories 190 (Calories from Fat 25); Total Fat 2.5g (Saturated Fat 1g; Trans Fat 0g); Cholesterol 0mg; Sodium 590mg; Total Carbohydrate 28g (Dietary Fiber 4g); Protein 14g % Daily Value: Vitamin A 20%; Vitamin C 0%; Calcium 20%; Iron 15% Exchanges: 2 Starch, 1 Very Lean Meat Carbohydrate Choices: 2

Health Smart In this delicious recipe, we call for fat-free egg product to help keep the calories low and cholesterol at 0 milligrams per serving.

160

Calories

english muffin breakfast pizzas

Prep Time: 20 Minutes Start to Finish: 20 Minutes Makes: 4 servings

1 cup fat-free egg product or 4 eggs

¼ cup fat-free (skim) milk

Dash salt and pepper

2 teaspoons canola oil

2 tablespoons chopped onion

2 tablespoons chopped red bell pepper

2 tablespoons chopped cooked ham

½ cup shredded reduced-fat Cheddar cheese (2 oz)

2 whole wheat English muffins, split, toasted

In small bowl, beat egg product, milk, salt and pepper with whisk or fork until well blended.

In 10-inch nonstick skillet, heat oil over medium heat. Cook onion, bell pepper and ham in oil 3 to 5 minutes, stirring occasionally, until vegetables are crisp-tender. Pour egg mixture into skillet. As eggs begin to set at bottom and side, gently lift cooked portions with spatula so that uncooked egg can flow to bottom. Cook 3 to 4 minutes or until eggs are thickened throughout but still moist.

Stir cheese into egg mixture. Spoon evenly over toasted muffin halves.

1 Serving: Calories 160 (Calories from Fat 40); Total Fat 4.5g (Saturated Fat 1g; Trans Fat 0g); Cholesterol 5mg; Sodium 510mg; Total Carbohydrate 16g (Dietary Fiber 3g); Protein 14g % Daily Value: Vitamin A 20%; Vitamin C 6%; Calcium 25%; Iron 10% Exchanges: 1 Starch, 1½ Very Lean Meat, ½ Fat Carbohydrate Choices: 1

Quick Meal Idea Kids will love having their own tasty pizza for breakfast or even for dinner.

Health Smart Children are born with an ability to know when they are full, so it’s important to listen to them and not make them eat everything on their plate.

280

Calories

healthified italian sausage egg bake

Prep Time: 30 Minutes Start to Finish: 10 Hours Makes: 12 servings

¾ lb lean Italian turkey sausage, casings removed

1 medium onion, chopped (½ cup)

1 medium red bell pepper, chopped (1 cup)

2 cloves garlic, finely chopped

1 box (9 oz) frozen chopped spinach, thawed, drained

4 cups frozen country-style shredded hash brown potatoes (from 30-oz bag), thawed

2 cups shredded reduced-fat Italian cheese blend (8 oz)

2 tablespoons grated Parmesan cheese

12 eggs

¾ cup fat-free (skim) milk

1 teaspoon dried basil leaves

½ teaspoon salt

½ teaspoon pepper

In 12-inch nonstick skillet, cook sausage over medium heat 5 to 7 minutes, stirring occasionally and breaking up sausage with spoon, until no longer pink; drain if necessary. Add onion and bell pepper; cook 3 minutes, stirring occasionally. Add garlic; cook 1 to 2 minutes longer until vegetables are crisp-tender. Stir in spinach.

Spray 13x9-inch (3-quart) glass baking dish with cooking spray. In baking dish, stir together sausage mixture, potatoes and cheeses. In medium bowl, beat eggs, milk, basil, salt and pepper. Pour over mixture in baking dish. Cover; refrigerate 8 hours or overnight but no longer than 24 hours.

Heat oven to 350°F. Bake covered 1 hour. Uncover; bake 15 to 20 minutes longer or until center is set. Let stand 5 to 10 minutes before serving.

1 Serving: Calories 280 (Calories from Fat 110); Total Fat 12g (Saturated Fat 4g; Trans Fat 0g); Cholesterol 235mg; Sodium 630mg; Total Carbohydrate 24g (Dietary Fiber 3g); Protein 19g % Daily Value: Vitamin A 45%; Vitamin C 15%; Calcium 25%; Iron 10% Exchanges: 1½ Other Carbohydrate, ½ Vegetable, 2½ Medium-Fat Meat Carbohydrate Choices: 1½

Health Smart You can make this recipe with 3 cups fat-free egg product instead of the whole eggs. The texture will be a bit moister than when using eggs, but for each serving, you’ll save 40 calories and reduce the fat by 5 grams.

Quick Meal Idea This recipe was developed to be a make-ahead dish, but you can bake it right after assembling if you like. Bake covered for 50 minutes; uncover and bake 10 to 20 minutes longer or until center is set.

190

Calories

country ham and asparagus bake

Prep Time: 20 Minutes Start to Finish: 50 Minutes Makes: 8 servings

1 cup chopped cooked ham

1 medium onion, chopped (½ cup)

¼ cup chopped red bell pepper

1 box (9 oz) frozen asparagus or broccoli cuts

2 cups fat-free egg product or 8 eggs

2 cups fat-free (skim) milk

1 cup all-purpose flour

¼ cup grated Parmesan cheese

¼ teaspoon salt

½ teaspoon pepper

½ easpoon dried tarragon leaves

1 cup shredded reduced-fat Cheddar cheese (4 oz)

Heat oven to 425°F. Generously grease bottom and sides of 13x9-inch (3-quart) glass baking dish with shortening or cooking spray. Sprinkle ham, onion, bell pepper and frozen asparagus into baking dish.

In medium bowl, beat eggs, milk, flour, Parmesan cheese, salt, pepper and tarragon with fork or whisk until smooth; pour over ingredients in baking dish.

Bake uncovered about 20 minutes or until knife inserted in center comes out clean. Sprinkle with Cheddar cheese. Bake 3 to 5 minutes longer or until cheese is melted. Let stand 5 minutes before cutting.

1 Serving: Calories 190 (Calories from Fat 35); Total Fat 4g (Saturated Fat 2g; Trans Fat 0g); Cholesterol 15mg; Sodium 660mg; Total Carbohydrate 18g (Dietary Fiber 2g); Protein 19g % Daily Value: Vitamin A 15%; Vitamin C 10%; Calcium 35%; Iron 10% Exchanges: ½ Starch, ½ Other Carbohydrate, ½ Vegetable, 1½ Very Lean Meat, 1 Lean Meat Carbohydrate Choices: 1

Health Smart An easy way to cut calories is to use low-fat or fat-free dairy products, which often contain fewer calories than regular dairy products. Using reduced-fat Cheddar cheese in this easy recipe makes all the difference. Use sharp Cheddar for extra tang!

150

Calories

easy garden bake

Prep Time: 10 Minutes Start to Finish: 50 Minutes Makes: 4 servings

1 cup chopped zucchini

1 large tomato, chopped (1 cup)

1 medium onion, chopped (½ cup)

¹ ⁄3cup grated Parmesan cheese

½ cup Bisquick Heart Smart® mix

1 cup fat-free (skim) milk

½ cup fat-free egg product or 2 eggs

½ teaspoon salt

¹ ⁄8teaspoon pepper

Heat oven to 400°F. Lightly spray 8-inch square (2-quart) glass baking dish or 9-inch glass pie plate with cooking spray. Sprinkle zucchini, tomato, onion and cheese into baking dish.

In medium bowl, stir remaining ingredients until blended. Pour over vegetables and cheese.

Bake uncovered about 35 minutes or until knife inserted in center comes out clean. Let stand 5 minutes before cutting.

1 Serving: Calories 150 (Calories from Fat 30); Total Fat 3.5g (Saturated Fat 1.5g; Trans Fat 0g); Cholesterol 10mg; Sodium 640mg; Total Carbohydrate 19g (Dietary Fiber 1g); Protein 10g % Daily Value: Vitamin A 20%; Vitamin C 10%; Calcium 25%; Iron 8% Exchanges: 1 Starch, 1 Vegetable, ½ Lean Meat Carbohydrate Choices: 1

Health Smart Calcium, found in dairy foods like milk, cheese and yogurt, can help build bones. Look for reduced-fat varieties of these products when you can.

Try This

For peak flavor in this egg bake, use veggies just picked from your garden or purchased at the farmers’ market.

250

Calories

arepas with perico style eggs

Prep Time: 45 Minutes Start to Finish: 55 Minutes Makes: 4 servings

Arepas

1 cup whole-grain corn flour

½ cup frozen whole kernel corn, thawed

¹ ⁄3cup finely shredded sharp Cheddar cheese

¼ teaspoon salt

1 cup fat-free (skim) milk

1 teaspoon canola oil

Perico-Style Eggs

3 eggs

1 tablespoon fat-free (skim) milk

¼ teaspoon salt

¼ teaspoon pepper

¼ cup chopped green bell pepper

¼ cup chopped tomato

2 medium green onions, chopped (2 tablespoons)

Fresh parsley sprigs, if desired

In medium bowl, mix flour, corn, cheese and ¼ teaspoon salt. In microwavable measuring cup, heat 1 cup milk on High 1 minute 30 seconds or until hot but not boiling. Stir milk into corn mixture; let stand 10 minutes.

In 8-inch nonstick skillet, heat ½ teaspoon of the oil over medium-high heat. Stir batter. Pour ¼ cup batter into skillet; spread to 4-inch round. Cook about 30 seconds or until light golden brown on bottom and edges are dry. Turn and cook about 30 seconds longer. Remove to heatproof plate; cover to keep warm. Repeat with remaining batter and ½ teaspoon oil.

In medium bowl, beat eggs, 1 tablespoon milk, ¼ teaspoon salt and the pepper; set aside. Heat same skillet over medium heat with any remaining oil. Add bell pepper; cook and stir 1 minute. Pour egg mixture over bell pepper. Cook until eggs are set but slightly moist, stirring occasionally from outside edge to center of pan. Stir in tomato and onions.

To serve, place 2 arepas on each of 4 plates. Serve with egg mixture. Garnish with parsley.

1 Serving: Calories 260 (Calories from Fat 90); Total Fat 10g (Saturated Fat 3.5g, Trans Fat 0g); Cholesterol 150mg; Sodium 430mg; Total Carbohydrate 32g (Dietary Fiber 3g); Protein 12g % Daily Value: Vitamin A 15%; Vitamin C 10%; Calcium 15%; Iron 8% Exchanges: 1½ Starch, ½ Other Carbohydrate, ½ Vegetable, ½ Very Lean Meat, ½ Lean Meat, 1½ Fat Carbohydrate Choices: 2

180

Calories

potato, bacon and egg scramble

Prep Time: 25 Minutes Start to Finish: 25 Minutes Makes: 5 servings

1¼ lb small unpeeled red potatoes (8 or 9), cut into cubes

1½ cups fat-free egg product or 6 eggs, beaten

¹ ⁄3cup fat-free (skim) milk

¼ teaspoon salt

¹ ⁄8teaspoon pepper

1 tablespoon olive or canola oil

4 medium green onions, sliced (¼ cup)

3 slices bacon, crisply cooked, crumbled

In 2-quart saucepan, heat 1 inch water to boiling. Add potatoes. Cover; return to boiling. Reduce heat to medium-low. Cover; cook 6 to 8 minutes or until potatoes are tender. Drain.

In medium bowl, beat egg product, milk, salt and pepper with fork or whisk until well blended.

In 10-inch skillet, heat oil over medium-high heat. Cook potatoes in oil 3 to 5 minutes, turning occasionally, until light brown. Stir in onions; cook 1 minute, stirring constantly. Pour egg mixture into skillet. As mixture begins to set at bottom and side, gently lift cooked portions with spatula so that thin, uncooked portion can flow to bottom. Avoid constant stirring. Cook 3 to 4 minutes or until eggs are thickened throughout but still moist. Sprinkle with bacon.

1 Serving: Calories 180 (Calories from Fat 45); Total Fat 5g (Saturated Fat 1g; Trans Fat 0g); Cholesterol 5mg; Sodium 380mg; Total Carbohydrate 23g (Dietary Fiber 3g); Protein 11g % Daily Value: Vitamin A 20%; Vitamin C 10%; Calcium 8%; Iron 20% Exchanges: 1 Starch, 1 Vegetable, ½ Very Lean Meat, ½ High-Fat Meat Carbohydrate Choices: 1½

Try This

Serve this hearty dish for breakfast with wedges of fresh cantaloupe and fresh strawberries. Or for a late morning brunch, serve it with a tossed mixed green salad instead.

120

Calories

bacon and tomato frittata

Prep Time: 25 Minutes Start to Finish: 25 Minutes Makes: 4 servings

2 cups fat-free egg product or 8 eggs

¼ teaspoon salt-free garlic-and-herb seasoning

2 teaspoons vegetable oil

4 medium green onions, sliced (¼ cup)

½ cup sliced celery

2 large plum (Roma) tomatoes, sliced

¼ cup shredded reduced-fat sharp Cheddar cheese (2 oz)

2 tablespoons cooked real bacon pieces (from 2.8-oz package)

Reduced-fat sour cream, if desired

In medium bowl, beat egg product and garlic-and-herb seasoning with whisk; set aside.

In 10-inch nonstick ovenproof skillet, heat oil over medium heat. Cook onions and celery in oil 1 minute, stirring constantly. Reduce heat to medium-low. Add egg mixture. Cook 6 to 9 minutes, gently lifting edges of cooked portions with spatula so that uncooked egg mixture can flow to bottom of skillet, until set.

Set oven control to broil. Arrange tomato slices on frittata; sprinkle with cheese and bacon. Broil with top 4 inches from heat 1 to 2 minutes or until cheese is melted. Top each serving with sour cream.

1 Serving: Calories 120 (Calories from Fat 40); Total Fat 4.5g (Saturated Fat 1.5g; Trans Fat 0g); Cholesterol 5mg; Sodium 480mg; Total Carbohydrate 4g (Dietary Fiber 1g); Protein 17g % Daily Value: Vitamin A 35%; Vitamin C 4%; Calcium 15%; Iron 15% Exchanges: ½ Vegetable, 2 Very Lean Meat, ½ Lean Meat, ½ Fat Carbohydrate Choices: 0

Try This

Look for ready-to-use real bacon pieces near the salad dressings in the grocery store. They are shelf stable until opened, then need to be refrigerated.

280

Calories

potato, egg and sausage frittata

Prep Time: 30 Minutes Start to Finish: 30 Minutes Makes: 4 servings

4 frozen soy-protein breakfast sausage links (from 8-oz box), thawed

1 teaspoon olive oil

2 cups frozen country-style shredded hash brown potatoes (from 30-oz bag)

4 eggs or 8 egg whites

¼ cup fat-free (skim) milk

¼ teaspoon salt

¹ ⁄8teaspoon dried basil leaves

¹ ⁄8teaspoon dried oregano leaves

1½ cups chopped plum (Roma) tomatoes

½ cup shredded mozzarella and Asiago cheese blend with garlic (2 oz)

Freshly ground pepper, if desired

Chopped green onion, if desired

Cut each sausage link into 8 pieces. In 10-inch nonstick skillet, heat oil over medium heat. Add sausage and potatoes; cook 6 to 8 minutes, stirring occasionally, until potatoes are golden brown.

In medium bowl, beat eggs and milk with fork or whisk until well blended. Pour over potato mixture. Cook uncovered over medium-low heat about 5 minutes; as mixture begins to set on bottom and side, gently lift cooked portions with spatula so that thin, uncooked portion can flow to bottom. Cook until eggs are thickened throughout but still moist; avoid constant stirring.

Sprinkle salt, basil, oregano, tomatoes and cheese over eggs. Reduce heat to low. Cover; cook about 5 minutes or until center is set and cheese is melted. Sprinkle with pepper and green onion.

1 Serving: Calories 280 (Calories from Fat 110); Total Fat 12g (Saturated Fat 4.5g; Trans Fat 0g); Cholesterol 220mg; Sodium 590mg; Total Carbohydrate 26g (Dietary Fiber 3g); Protein 17g % Daily Value: Vitamin A 20%; Vitamin C 15%; Calcium 20%; Iron 10% Exchanges: 1½ Starch, 2 Medium-Fat Meat Carbohydrate Choices: 2

Health Smart If you haven’t tried the newest soy products lately, you’re in for a pleasant surprise. Soy sausage is a tasty alternative to higher-fat regular sausage and an easy addition to this fresh-tasting frittata.

280

Calories

crunchy french toast

Prep Time: 30 Minutes Start to Finish: 30 Minutes Makes: 5 servings (2 slices each)

2½ cups Whole Grain Total® cereal

2 eggs or ½ cup fat-free egg product

¾ cup orange juice

¼ teaspoon salt

10 slices (1 inch thick) whole-grain or regular French bread

Place cereal in resealable food-storage plastic bag; seal bag and crush with rolling pin or meat mallet. In shallow bowl, place crushed cereal; set aside. In medium bowl, beat eggs, orange juice and salt with whisk until well blended.

Spray griddle or 12-inch skillet with cooking spray; heat over medium heat (350°F). Dip each slice of bread into egg mixture, turning to coat both sides; coat with cereal. Place on griddle; cook 4 to 6 minutes, turning once, until golden brown.

1 Serving: Calories 280 (Calories from Fat 40); Total Fat 4.5g (Saturated Fat 1g; Trans Fat 0.5g); Cholesterol 85mg; Sodium 450mg; Total Carbohydrate 46g (Dietary Fiber 6g); Protein 12g % Daily Value: Vitamin A 10%; Vitamin C 45%; Calcium 70%; Iron 80% Exchanges: 2 Starch, 1 Other Carbohydrate, 1 Very Lean Meat, ½ Fat Carbohydrate Choices: 3

Health Smart We love that this recipe gets its crunch and great whole grain value from a favorite cereal—make it with the whole grain French bread and you increase the whole grain value even more!

Try This

To make french toast, heat oven to 450°F. Generously grease bottom and sides of 15x10x1-inch pan with shortening. Prepare bread as directed; place in pan. Bake 5 to 8 minutes or until golden brown. Turn bread; bake 3 to 5 minutes longer or until golden brown.

260

Calories

baked french toast with strawberry-rhubarb sauce

Prep Time: 20 Minutes Start to Finish: 8 Hours 35 Minutes Makes: 18 servings

French Toast

½ cup all-purpose flour

1½ cups fat-free (skim) milk

1 tablespoon sugar

½ teaspoon vanilla

¼ teaspoon salt

6 eggs or 1½ cups fat-free egg product

18 slices (1 inch thick) French bread

Sauce

2 cups medium whole strawberries

2 cups cut-up rhubarb (about 1¹ ⁄3 lb)

¹ ⁄3cup water

1 box (4-serving size) strawberry-flavored gelatin

Spray 15x10x1-inch pan with cooking spray. In medium bowl, beat flour, milk, sugar, vanilla, salt and eggs with whisk until smooth.

Arrange bread slices to fit in single layer in pan. Pour egg mixture over bread slices; turn to coat both sides. Cover; refrigerate at least 8 hours but no longer than 24 hours.

Heat oven to 450°F. Uncover pan; bake 10 to 13 minutes or until golden brown.

Meanwhile, in 2-quart saucepan, heat strawberries, rhubarb and water to boiling. Boil 5 minutes, stirring occasionally; remove from heat. Stir in gelatin until dissolved. Boil 2 minutes longer, stirring constantly. Serve warm sauce with French toast.

1 Serving: Calories 260 (Calories from Fat 30); Total Fat 3g (Saturated Fat 1g; Trans Fat 0g); Cholesterol 70mg; Sodium 500mg; Total Carbohydrate 47g (Dietary Fiber 2g); Protein 11g % Daily Value: Vitamin A 2%; Vitamin C 8%; Calcium 8%; Iron 15% Exchanges: 3 Starch, ½ Fat Carbohydrate Choices: 3

Try This

Serving this French toast for breakfast or brunch is a breeze because you assemble it the day before. Make the sauce while it’s baking, and it’s ready when the French toast is hot out of the oven!

220

Calories

healthified raspberry french toast bake

Prep Time: 20 Minutes Start to Finish: 1 Hour 5 Minutes Makes: 12 servings

French Toast

1 loaf (1 lb) soft French bread (about 18 inches long)

4 oz (half of 8-oz package) ¹ ⁄3-less-fat cream cheese (Neufchâtel), softened

½ cup raspberry preserves

1 cup fat-free egg product or 4 eggs

1 cup fat-free (skim) milk

1 tablespoon sugar

¼ teaspoon salt

Sauce

1 bag (10 oz) frozen raspberries, thawed

¼ cup sugar

2 teaspoons cornstarch

Spray bottom and sides of 13x9-inch (3-quart) glass baking dish with cooking spray. Cut bread into 24 (¾-inch-thick) slices. Spread 12 slices with cream cheese. Spread remaining bread slices with preserves; place over cream cheese to make 12 sandwiches. Arrange in baking dish, pressing together if necessary to fit.

In medium bowl, beat egg product, milk, 1 tablespoon sugar and the salt with whisk until blended. Pour over bread in dish. Let stand 15 minutes or until liquid is absorbed.

Heat oven to 400°F. Cover dish with foil; bake 10 minutes. Uncover; bake 15 to 20 minutes longer or until golden brown.

Meanwhile, in 2-quart saucepan, mix all sauce ingredients until blended. Heat to boiling over medium heat, stirring frequently. Boil 30 seconds to 1 minute or just until thickened. Place strainer over medium bowl. Press raspberry mixture through strainer with back of spoon to remove seeds; discard seeds. Serve sauce over French toast.

1 Serving: Calories 220 (Calories from Fat 30); Total Fat 3g (Saturated Fat 1.5g; Trans Fat 0g); Cholesterol 5mg; Sodium 380mg; Total Carbohydrate 41g (Dietary Fiber 3g); Protein 8g % Daily Value: Vitamin A 8%; Vitamin C 6%; Calcium 6%; Iron 10% Exchanges: 2½ Starch, ½ Fat Carbohydrate Choices: 3

270

Calories

whole-grain strawberry pancakes

Prep Time: 30 Minutes Start to Finish: 30 Minutes Makes: 7 servings (2 pancakes each)

1½ cups whole wheat flour

3 tablespoons sugar

1 teaspoon baking powder

½ teaspoon baking soda

½ teaspoon salt

3 eggs or ¾ cup fat-free egg product

1 container (6 oz) vanilla thick and creamy low-fat yogurt

¾ cup water

3 tablespoons canola oil

1¾ cups sliced fresh strawberries

1 container (6 oz) strawberry thick and creamy low-fat yogurt

In large bowl, mix flour, sugar, baking powder, baking soda and salt; set aside. In medium bowl, beat eggs, vanilla yogurt, water and oil with egg beater or whisk until well blended. Pour egg mixture all at once into flour mixture; stir until moistened.

Heat griddle or skillet over medium-high heat (375°F). Grease with oil if necessary (or spray with cooking spray before heating). For each pancake, pour slightly less than ¼ cup batter onto hot griddle. Cook until puffed and dry around edges and bubbles form on top. Turn and cook other sides until golden brown.

Top each serving with ¼ cup strawberries and about 1 heaping tablespoon strawberry yogurt.

1 Serving: Calories 270 (Calories from Fat 90); Total Fat 10g (Saturated Fat 2g; Trans Fat 0g); Cholesterol 85mg; Sodium 380mg; Total Carbohydrate 37g (Dietary Fiber 4g); Protein 7g %

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