Breakfast Recipes

The NEW Breakfast Sandwich

Serves 4
Calories per serving: 306

2 tablespoons white vinegar
4 whole-wheat English muffins
4 slices low-fat cheese (cheddar, provolone, etc.)
4 thin slices low-sodium ham
4 eggs
4 slices tomato
Spritz of olive oil
1/2 tablespoons dried oregano
Salt, to taste
Pepper, to taste

1. Preheat the oven to 350 degrees. Fill a large, deep skillet of water to a depth of 4 inches. Add vinegar and bring to a simmer on med-low heat.

2. Cut the muffins in half, horizontally, and arrange on a baking sheet lined with wax, or parchment, paper. This breakfast sandwich will not have a “top”, which will reduce the calories. Place a slice of cheese on each of the bottom halves. Using a cookie cutter (about 3” in diameter), cut a shape out of the bread and cheese. Cut the slice of ham into shreds or ribbons and place on top of the cheese. Transfer to the oven and bake until cheese melts and top halves are toasted, about 4 minutes.

3. Meanwhile, cut 4 slices from the tomato and spritz each slice with some olive oil. In a separate nonstick pan over medium-high heat, saute the tomato slices for 1 minute on each side. Then season with salt, pepper and dried oregano. Set aside.

4. Break one egg into a small bowl. Hold the edge of the bowl close to the simmering water and gently tilt the bowl to pour the egg into the water. Repeat with the remaining three eggs. Cook until whites are solid and the yolk is still runny, about 3 minutes. Carefully remove the eggs one at a time with a slotted spoon. Do not overcook the eggs, or they will become dry. Transfer to a plate with paper towels to drain.

5. Remove the toasted muffin halves with cheese and ham from the oven and transfer to a plate. Place a slice of sauteed tomato on top of the ribbons of ham and top with a poached egg. Season with salt and pepper and top with the other half of each muffin.

**Tips for this recipe**
  • If you don't like tomatoes, try substituting another veggie such as; lettuce, avocado, or even a cucumber!
  • Remember to use the vinegar in the water, it doesn't affect the flavor and it helps the eggs hold their shape.
  • Have fun with this recipe! Use different cookie cutter shapes to encourage kid's to eat breakfast!
*Recipe courtesy of Cook Yourself Thin, a show on LWN (Lifetime).*

On-The-Go Stuffed French Toast Muffins

Serves 2 (2 cups per person)
Calories per serving: 353

1 whole egg
1 egg white
2 tablespoons skim milk (or 2% if you don’t have skim)
1/2 teaspoon ground cinnamon
1 teaspoon honey
4 slices whole-wheat bread, crusts removed
1/2 cup part-skim, o 2% ricotta cheese
1/2 cup raspberries
1/2 cup blackberries
2 tablespoons maple syrup (Use light if available)

1. Preheat the oven to 375 degrees.

2. In a bowl, whisk the egg, egg white, milk, cinnamon, and honey. Spray a nonstick muffin pan with any type of baking spray (for example, “Pam”). Carefully dip each slice of the bread into the egg/milk mixture and press it into the muffin pan, with the center of the bread resting in the bottom of each cup of the muffin pan, and the sides of the bread sticking up around the sides. The idea is that it becomes a muffin/cup shape. Bake at 375 degrees for 12 minutes, until crisp.

3. Meanwhile, in a small bowl, mix together the ricotta cheese with 1 teaspoon of honey until smooth. Spoon equal amounts of the ricotta mixture into each of the bread cups and top with berries. Drizzle the maple syrup on top.

**Tips for this recipe**
  • If you don't like ricotta, try and substitute peanut butter or cream cheese (or even fruit flavored cream cheese!)
*Recipe courtesy of Cook Yourself Thin, a show on LWN (Lifetime).*

Eggs Benedict w/ Garlic Aioli

Serves 4
Calories per serving, eggs Benedict on a muffin: 178
Calories per serving, garlic aioli: 145

For the eggs
8 fresh chives
Salt, to taste
Pepper, to taste
2 tablespoons white vinegar
4 large eggs
2 whole-wheat English muffins
8 slices smoked salmon (4 ounces)
1 cup mixed baby greens

For the garlic aioli
1 1/2 cups reduced-fat mayonnaise
2 cloves garlic, coarsely chopped
2 tablespoons fresh lemon juice
1 teaspoon finely grated lemon zest
Salt, to taste
Freshly ground pepper, to taste
2 tablespoons water, warm
2 tablespoons flat-leaf parsley, finely chopped

1. Trim 1 1/2 inches from the tops of the chives, and reserve for garnish. Finely chop remaining chives, and transfer to a small bowl. Set aside.

2. Fill a large, deep skillet with water to a depth of 4 inches. Add vinegar and bring to a steady simmer. Break an egg into a small bowl, hold the edge of the bowl close to the water, and tilt the egg into the water. Repeat with the remaining eggs. Cook until whites are cooked through but yolk is still runny, about 3 minutes. Carefully remove the eggs, one at a time, with a slotted spoon, and drain on paper towels.

3. Toast the English muffin halves, and cut into 3-inch rounds using a biscuit or cookie cutter. Place a poached egg on the cut side of each muffin, and drape a slice of smoked salmon over each egg. Divide the greens among the muffins and mound over the smoked salmon. Spoon the sauce over and around the eggs Benedicts, garnish with remaining chives and serve.

**Tips for this recipe**
  • Substitute ham or another thinly sliced meat for the salmon if you dislike salmon.
*Recipe courtesy of Cook Yourself Thin, a show on LWN (Lifetime).*

Veggie Quiche w/ a Potato Crust

Serves 8
Calories per serving: 210

1/2 pound Yukon Gold potatoes, peeled and shredded

3 1/4 teaspoons olive oil
1/2 teaspoon salt
1/2 teaspoon pepper
1 onion, diced
8 ounces white mushrooms, sliced
5-ounce bag baby spinach
3 large eggs
1 cup skim milk
1 ounce Gruyere or cheddar cheese, shredded
1. Preheat oven to 400 degrees.

2. Lightly grease a 9-inch glass or ceramic pie dish with 1/4 teaspoon oil. Toss potatoes with 1 teaspoon oil and 1/8 teaspoon each salt and pepper. Press into an even layer in pie dish, up the sides like a crust. Bake until golden brown at the edges and dry, about 20 minutes. Let cool.

3. Lower the oven to 325 degrees. Heat 1 teaspoon oil in a large skillet, preferably nonstick, over medium heat. Add onion and cook until softened and golden, about 5 minutes. Add remaining teaspoon oil and mushrooms and cook, stirring, until mushrooms release their liquid and most of the liquid evaporates, about 8 minutes. Add spinach and 1/4 teaspoon each salt and pepper, and cook, stirring, just until spinach wilts, about 30 seconds. Let cool slightly.

4. Whisk together eggs, milk and remaining 1/8 teaspoon salt and pepper. Spread the mushroom mixture in an even layer in the pie dish, and top with an even layer of the cheese. Carefully pour in egg mixture. Bake until firm around the edges but still wobbly in the center, about 20 minutes. Let cool, and serve warm or at room temperature.

**Tips for this recipe**
  • Substitute any kind of veggie leftovers instead of the spinach and mushrooms.

Cheese, Veggie, & Bacon Frittata

Serves 6
Calories per serving: 209

6 large eggs
1/4 cup low-fat (1-percent) milk
1/4 pound bacon, cooked and roughly chopped
1/4 cup grated Romano cheese (or Parmesan)
Olive oil spray
1 garlic clove, chopped
1/4 cup white onion, diced
1/2 cup asparagus, sliced into 1/2-inch sticks
1 large zucchini, sliced into half-moons
1/2 cup assorted mushrooms, sliced thinly
1/4 cup tomato, chopped
1 tablespoon fresh basil, chopped
1 tablespoon fresh oregano, chopped
1 tablespoon fresh thyme, chopped


1. Turn broiler on to low setting and let it preheat. In a medium bowl, whisk eggs, milk, bacon and grated Romano. Set aside.

2. Heat a medium nonstick saute pan over medium-high heat. Spray with olive oil. Add the minced garlic and chopped onion, and cook for 2 minutes.

3. Add asparagus and zucchini to pan. Saute 4 to 5 minutes.

4. Add mushrooms, chopped tomatoes, and freshly chopped basil, oregano and thyme, and saute for another 2 minutes. Add the egg mixture and cook for 4 to 5 minutes until the bottom has set and browned.

5. Place the frittata into the oven and broil until golden and fluffy. Remove from pan and cut into 6 portions.

**Tips for this recipe**
  • Use a non-stick, oven safe pan. A wok works well for this recipe too.
  • Scallions (green onions) as a garnish on top of this dish make it look nice, and taste lovely as well!
  • If available, use FRESHLY GRATED parmesan or romano cheese. It packs much more flavor, and you can use less of it compared to pre-grated cheese, for a lower calorie dish.  
*Recipe courtesy of Cook Yourself Thin, a show on LWN (Lifetime).*