Wednesday, December 27, 2017
Family Features
With each New Year comes new goals and resolutions for the entire family. It’s the perfect time to start fresh and get everyone back on track with healthy nutrition. Starting each day with a nutritious breakfast is one way to do just that, not to mention a healthy habit to maintain throughout the year.
Southwest Breakfast Protein Sandwich
Add Southwestern flavors to spice up this breakfast sandwich.
Makes: 2 servings
1 English muffin
2 large eggs
1/3 cup milk
1/4 teaspoon black pepper, ground
1/2 teaspoon chili powder
1/2 teaspoon ground cumin
2 tablespoons green bell pepper, diced
2 tablespoons red bell pepper, diced
1/4 cup shredded Monterey Jack cheese
1 slice reduced-sodium deli ham, sliced in half
1/4 avocado, sliced
Preheat oven to 350 degrees. In a medium bowl combine eggs, one-third cup milk, pepper, chili powder, and cumin and whisk well. Stir in diced bell peppers.
Heat medium nonstick pan or skillet over medium heat. Transfer egg mixture to the pan or skillet and stir for 4-5 minutes until eggs are scrambled and fully cooked. Slice English muffin in half so that there are two slices. On top of each slice, sprinkle 2 tablespoons of cheese, one of the half slices of ham, half of the scrambled egg mixture, and half of the sliced avocados.
Place sandwiches on a foil-lined baking sheet. Bake for 5-8 minutes until cheese is melty and ham is heated through. Serve immediately with remaining 8-ounce glass of milk.
Peanut Butter and Jelly Protein Power Muffins
When you’re in a rush on weekday mornings but still want a wholesome breakfast while on the go, try these protein muffins with peanut butter and jelly. Nonstick cooking spray
1 cup uncooked quinoa, rinse according to package directions
13/4 cup milk, divided
2 cups all-purpose flour
1/2 cup loosely packed brown sugar
11/2 teaspoons baking powder
1/2 teaspoon salt
1/4 cup plain nonfat Greek yogurt
2 large eggs
1 teaspoon vanilla extract
4 tablespoons creamy reduced-fat peanut butter
1/4 cup strawberry preserves
Makes 6 servings (2 muffins per serving)
Preheat oven to 350 degrees and grease a standard 12-muffin tin with a nonstick cooking spray. In a medium sauce pan stir together quinoa and 1 cup milk. Bring to a boil over medium heat. Reduce to a simmer, cover, and cook 10-15 minutes until quinoa is tender and milk is absorbed.
In a large bowl combine flour, brown sugar, baking powder, and salt and whisk to combine. In a medium bowl combine remaining milk, Greek yogurt, eggs, vanilla, and peanut butter and mix well. Add wet ingredients to dry ingredients and mix until combined. Stir in cooked quinoa. Divide batter among muffin cups. Drop a heaping 1/2 teaspoon of strawberry preserves into the center of each muffin tin on top of the batter. Bake for 20-25 minutes until an inserted toothpick comes out clean.
Allow to cool for 5-10 minutes then serve with remaining 8-ounce glass of milk.
Raspberry Cottage Cheese Protein Pancakes
While cottage cheese is not a traditional ingredient in pancakes, these pancakes definitely make it work. By combining blended cottage cheese with rolled oats, this dish adds protein and fiber at breakfast without skimping on taste.
1 cup whole fresh raspberries
11/2 cups small curd lowfat cottage cheese
2 cups old fashioned rolled oats
2 large eggs
3tablespoons granulated sugar
1 teaspoon ground cinnamon
1 teaspoon vanilla extract
3/4 cup milk
Powdered sugar, honey, additional raspberries (optional)
Makes 4 servings (3 pancakes per serving)
In a small bowl, slightly mash raspberries with a fork. Preheat a large skillet or griddle to medium heat (275 degrees). In a large bowl combine cottage cheese, oats, eggs, sugar, cinnamon, and vanilla and mix to combine.
Transfer mixture to a blender with 3/4 cup milk, blend until smooth. Gently stir in mashed raspberries. Lightly grease preheated skillet. Pour 1/3 cup of the pancake batter onto the skillet. Allow to cook for 2-3 minutes until bubbles begin to form around the edges. Flip and allow to cook 1-2 more minutes until cooked through. Repeat with remaining batter.
Serve pancakes warm along with remaining 8-ounce glass of milk. Top with additional berries, powdered sugar, and honey if desired.
Vegetable and Sausage Mini Protein Quiches
This mini quiche recipe makes serving up protein at breakfast a snap. Use a muffin tin to create individual sausage quiches that are perfect for a make-ahead, grab-and-go breakfast.
Makes: 2 servings (3 quiches per serving)
2 large eggs
1/2 cup milk
4 ounces cooked turkey sausage
1 teaspoon olive oil
4 button mushrooms, chopped
1/4 cup red bell pepper, diced
2 scallions, thinly sliced
1/4 cup Swiss cheese, shredded
Dash pepper
Salt (optional)
Preheat oven to 375 degrees. Spray a muffin tin (6 cavities) with non-stick spray; set aside.
In a medium bowl, whisk together eggs and 1/2 cup milk. Season with salt (optional) and pepper to taste; set aside.
Place a nonstick skillet over medium heat. Add turkey sausage and cook until cooked through; break sausage up with a wooden spoon into small crumbles. Remove turkey from pan and drain on a paper towel lined plate. Wipe out pan. Add olive oil, mushrooms, red peppers and scallions. Saut until vegetables have released their liquids. Drain veggies and set aside.
Divide sausage and vegetables between 6 prepared muffin tins. Pour egg mixture over fillings, dividing between the 6 muffin cavities. Sprinkle with cheese.
Bake mini quiches for 18-20 minutes or until eggs are set. Allow quiches to cool slightly before removing from pan. Serve with remaining 8-ounce glass of milk and enjoy.