Breakfast Fried Rice

Eggs, Brown Rice, Canadian Bacon, Syrup

I’ve probably told you before, but I really, REALLY love rice.  I’ve always said I would make a good latin or polynesian person because I can really eat rice for every meal and be just fine.  So, one day when I had leftover brown rice in the fridge and I was contemplating on what to have for breakfast, I guess it’s no surprise that I wanted to eat that rice.  I just had to figure out a good way to prepare it so that it seemed more like breakfast than dinner.

This is how I came up with Breakfast Fried Rice.  I love eggs, Canadian bacon, and I knew I would like a hint of maple all over everything.  So, I gave this a whirl and I seriously fell in love with it.  It tasted just like breakfast, but was definitely something different than my typical oatmeal.  It’s delicious.  I promise.

Breakfast Fried Rice
Mimi’s Original

1 egg
1 egg white
2 slices Canadian bacon, diced
1/2 cup cold, cooked, brown rice
1 tablespoon sugar free maple syrup
nonstick cooking spray

Heat a small nonstick skillet over medium heat and lightly coat with nonstick cooking spray.

Place egg, egg white, and Canadian bacon in a small bowl and lightly whisk.  Add mixture to skillet and cook, gently pushing, lifting, and folding them from one side of the pan to the other, until large, shiny, wet curds form, about 2 minutes (in other words…scramble them).   Remove eggs from skillet.

Increase heat to medium-high and lightly coat with nonstick cooking spray.  Add cold rice to skillet and spread the rice out evenly over the pan and let cook without stirring, until you hear the rice grains sizzle, about 1 to 2 minutes.  Toss the rice a bit with your spatula, and again spread it out over the cooking surface.

Drizzle the maple syrup all over the rice, and toss again.  Add eggs to the pan and toss to combine all the ingredients well with the rice.  Let everything heat back up again until the rice grains are sizzling again.  Add additional maple syrup to taste, if needed.  Serve.

Serves 1.

Nutritional Information
Calories:  244
Protein:  18.1g
Carbs:  24.8g
Fat:  8g (2.4g = Sat.)
Fiber:  1.8g
Sugars:  0g


Fit Granola

Oats, Almond, & Coconut Granola - Low Fat and Low Calorie

Oh, granola!  Most of us LOVE granola! Maybe that’s because granola is made with so many sweet coatings we can’t help but love it.  Unfortunately, all of those sweet coatings (honey, syrup, etc.) really help add up calories and sugars.  I can tell you that it is pretty dang hard to find ANY type of granola where the calories aren’t a bit high for the amount you can eat in a serving.  That being said . . . I knew I had to figure out how to make a granola that still had a delicious taste, but with fewer calories.

This granola is AWESOME!  Of course, the original version tastes even more awesome . . . but, I prefer this one for the fewer calories.  I was able to make a substantial reduction without sacrificing much of the flavor.  My cute husband started munching on this batch of granola and ended up telling me to put it away because it was so addicting and good.  It had a nice maple and brown sugar taste and the toasted oats, coconut, and almonds make it that much more delicious.  Oh, and the house smells incredible while it’s baking!

This stuff is DELICIOUS!  I’m warning you now . . . if you don’t have self control, then making this could ruin your diet.  It really is hard to stop eating once you start.  It’s that good!  (And, if you can afford extra calories, I love stirring in come raisins or dried cranberries.  Yum!)

Fit Granola
Adapted from Mel’s Kitchen Café

3 cups old-fashioned rolled oats
1 cup slivered almonds
3/4 cup shredded sweetened coconut
1/4 cup brown sugar
6 tablespoons sugar-free maple syrup
1 tablespoon molasses
3 tablespoons canola oil
3/4 teaspoon salt

Preheat oven to 250 degrees.  In a large bowl, combine the oats, almonds, coconut, and brown sugar.  In a separate bowl or liquid measuring cup, combine maple syrup, oil and salt.  Combine both mixtures by slowly pouring the liquid over the oatmeal mixture and stirring well.  Divide in half and pour onto two 11×17-inch rimmed baking sheets, spreading out into an even layer on each sheet.  Cook for 1 hour and 10 minutes, or until golden.  Remove from the oven, cool slightly, and then transfer into a large bowl, slightly breaking up the clumps.

Make about 7 Cups of Granola.

Nutritional Information (Per Serving = 1/3 Cup)
Calories:  134.9
Protein:  2.9g
Carbs:  15.8g
Fat:  7.8g
Fiber:  2.2g
Sugar:  6.1g

Pizza Egg Bake

Pizza for Breakfast

Pizza for breakfast?  I know . . . some of you LOVE it and some of you HATE it.  Guess what!  I’m one who loves it.  So, if you’re with me on this one, then you’ll love this recipe!  This seriously tastes a lot like pizza!

I love pizza and so I loved the idea of trying this recipe and it did not disappoint me in the least.  (Psshh . . . has Rocco ever let me down with a healthy recipe yet?  NO!)  I ended up putting my Pizza Egg Bake right on top of my toasted bread.  The toasted bread acted like a crust and I thought it was deeeelish!

*Note:  You can save some calories by using liquid eggs, eliminating the cheese, and/or eliminating the bread.  This is also SUPER easy to double . . . just use a larger skillet (10 or 12-inch).

Pizza Egg Bake
Adapted from Rocco Dispirito’s “Now Eat This! Diet”

2 whole eggs
2 egg whites
1/8 tsp. garlic salt
1/2 cup drained canned, diced tomatoes
1/2 teaspoon oregano
1/2 teaspoon basil
freshly ground black pepper
nonstick cooking spray
1/3 cup part-skim shredded mozzarella
2 slices whole wheat bread (about 100 calories each)

Preheat the oven to 475 degrees.  Adjust the rack to the top third of the oven.

Heat a small nonstick ovenproof skillet over medium-high heat.

In a medium bowl, combine the eggs, egg whites, garlic, tomatoes, oregano, basil, and salt and pepper to taste.  Mix well with a fork.

Away from the heat, spray the pan with cooking spray.  Pour the egg mixture into the pan.  With a heat-resistant rubber spatula, stir the egg mixture in the sauté pan.  Continue to stir as the eggs begin to solidify.  When there are large curds but the mixture is still wet, scatter the cheese over the eggs, and then transfer the pan to the oven.

Bake the eggs for 5 to 6 minutes, or until the eggs are completely set and the cheese is brown and bubbly.

Meanwhile, toast the bread in the toaster oven, serve with the baked eggs.

Serves 2.

Nutritional Information (Per Serving = 1/2 the Pan)
Calories:  242.3
Protein:  21.3g
Carbs:  20.7g
Fat:  9.3g (3.8g = Sat.)
Fiber:  5.5g
Sugars:  3.5g

Deviled Eggs – Made Angelic

What in the world do people do with all those leftover Easter eggs?  Make Deviled Eggs, right!?  Well, they are usually filled with fat (thanks to all the mayo) which truly makes them devilish when trying to eat healthy!  So, I decided to do a little research to see how we could make a Deviled Egg a bit healthier, but still have good taste.  I think I found a solution that works.

These Deviled Eggs are made with nonfat Greek yogurt instead of Mayo and the result is fabulous.  The Dijon mustard gives them a nice zing of flavor.  Now, I must truly admit . . . I don’t like Deviled Eggs much because I don’t love egg yolk.  So, in order for me to bring these Deviled Eggs up to par for me I have to add extra stuff.  Once I add sweet relish and a dab of hot sauce, I am VERY pleased.  In fact, I’ve been eating them for snacks this week and enjoying every bite.

That being said . . . my husband LOVES yolks and loves Deviled Eggs so I asked him for his opinion on the “plain” version and he said they were great!  So, I think we have a winner . . . whether you eat them plain or add a few extras (like sweet relish, pickles, hot sauce, chopped green onion or celery).  However you decide to enjoy them, I think we’ve made our Deviled Eggs a bit more angelic.

Deviled Eggs – Made Angelic
Adapted from fannetasticfood

6 hard-cooked eggs, peeled and cut lengthwise
1/4 C nonfat plain Greek yogurt
2 tsp Dijon mustard
1/4 tsp pepper
1/8 tsp salt
paprika to garnish

Place the whites on a plate and the yolks in a bowl, discarding yolks from 2 eggs.  Mash remaining 4 yolks with a fork.  Add the remaining ingredients (except for the paprika) to the yolks in the bowl, and mash it all together until you have a creamy consistency.

You can then take the mixture and smoosh it back into the empty egg whites.  I like to put my mixture in a small plastic bag, snip one of the corners and then pipe the mixture into the eggs (this seems much cleaner to me and it makes the eggs look nicer too).  Top with a sprinkle of paprika, and enjoy!

*If desired, for a little more flavor pizzazz, you can add other things to your egg yolk mixture such as sweet relish, pickles, chopped green onion, chopped celery, or hot sauce.  My favorite things to add to my deviled eggs are sweet relish and hot sauce.

Serves 4.

Nutritional Information (Per Serving = 3 Deviled Eggs/or 3 Egg Halves)
Calories:  94.3
Protein:  10.8g
Carbs:  1.6g
Fat:  5.3g (1.6g = Sat.)
Fiber:  0g
Sugars:  1g

Hard-Cooked Eggs

Hard Boiled Eggs

It’s Easter time when we find ourselves cooking up A LOT of hard-cooked eggs, so I figured I would throw my method of cooking my eggs up on the blog.  Hard-cooked eggs are not only great for Easter, but they are a fast and easy protein source.  They are great for breakfast and even for snacks.

I decided to call these hard-cooked eggs instead of the more popular used name of hard-boiled eggs.  Why?  Because the boiling method isn’t the preferred method when hoping for an egg that doesn’t produce a greenish colored yolk and a sulfur-like odor.  This is the method that has worked GREAT for me and I never get that green colored yolk.

All you do is cover your eggs with an inch of cold water, bring it to a boil, then cover your pan and immediately remove it from the heat.  After 12 to 18 minutes (depending on how done you like your yolks . . . I let mine sit for 15 minutes), you’ll drain the eggs and cool them in ice water.  The gentle heat perfectly cooks the eggs every time!

Hard-Cooked Eggs

6 eggs
cold water
1 tablespoon salt

Place 6 eggs in a medium saucepan and put enough cold water in saucepan to cover eggs by an inch.  Add salt to pan.  Place pan on stovetop over high heat and bring to a boil.  As soon as the water starts boiling, cover pan with saucepan lid and immediately remove it from the heat. After 12-18 minutes (depending on how done you like your yolks . . . I let mine sit for 15 minutes), drain the eggs and cool them in ice water to stop them from cooking.  Peel, slice, and enjoy!

Serves 6.

Nutritional Information (Per Serving = 1 Egg)
Calories:  70
Protein:  6.3g
Carbs:  0.6g
Fat:  5.3g (1.6g = Sat.)
Fiber:  0g
Sugars:  0g


Fruit & Fiber Muffins

Flaxseed, Wheat, Bran, Carrot, and Apple Muffins

Okay.  Easter is coming and I know a lot of us love to indulge in a brunch of some sort.  For this reason, I thought I would offer a healthy alternative that you can include on the brunch table. . . and one that you don’t have to feel too guilty about eating.  If you like bran muffins, you’ll love this one.  It’s tasty and filling.  Beau & I love bran-like muffins, so we found these to be a nice change to our morning breakfast routine.  In fact, we found them to be a bit better than typical bran muffins because of the fruit in them.  They have a bran muffin flavor, but are mostly naturally sweetened by the carrots, apples, and dried cranberries.  We found the texture to be fabulous too!

The recipe makes 24 muffins.  That’s a lot.  The good news is that they freeze well and you can essentially pull them out one-by-one to eat for breakfast.  Now, that’s a FAST and easy breakfast if you ask me!  (Just don’t forget to eat these with a protein source too.)

Whether you make these for your Easter brunch, or you make them to eat for breakfast, they are a great way to get in some healthy carbohydrates that will leave you feeling satisfied (in more ways than one!).

Fruit & Fiber Muffins
Adapted from SparkPeople

1 cup ground (or milled) flaxseed  (I used milled)
1 cup whole wheat flour
1 cup oat bran (found by hot cereals in grocery stores)
1/2 cup brown sugar
2 teaspoons baking soda
1 teaspoon baking powder
1/2 teaspoon salt
2 tablespoons cinnamon
1 ½ cups shredded carrots
2 cups shredded apples (peeled and cored)
1/2 cup dried cranberries (Craisins)
3/4 cup 1% milk
1 egg
2 egg whites
1 teaspoon vanilla

Mix flaxseed, flour, bran, sugar and dry ingredients together.  Shred carrots and apples and add these along with dried cranberries to dry ingredients.  Mix well.  In a separate bowl stir together milk, eggs and vanilla. Add wet mixture to dry mixture and stir until well moistened (batter will be thick and chunky, but moist).  Fill cupcake papers until 3/4 full and bake at 350 degrees for 18 to 22 minutes (or until toothpick inserted in center of muffin comes out clean, but with some crumbs).  Do not over bake.

Serves 24.

Nutritional Information (Per Serving = 1 Muffin)
Calories:  88.6
Protein:  2.9g
Carbs:  18g
Fat:  2.1g
Fiber:  3.1g
Sugars:  10.4g

Baked Oatmeal with Apples and Cranberries

Oh my word!  This is my most favorite breakfast right now!  When I made this for the first time I decided that I might want to eat it every day through fall and winter.  You think I’m exaggerating?  Well, I’m not.  I’m pretty sure we’re eating it tomorrow for breakfast (and hopefully several days afterwards).  It tastes like fall and brings all the comfort of a warm and seasonal breakfast without a gazillion calories.  It’s seriously SO good, that I didn’t even eat mine with milk.  It’s good all on its own (however, warm milk would just add to the comfort of this yummy breakfast).

I used fresh cranberries when I made this because they are in season (you can usually find them in bags in the produce section of your grocery store).  I’m sure you could substitute dried ones here, but you wouldn’t want to get more than 50 calories worth.  However, I must tell you that the fresh cranberries are SO worth using.  The tartness they bring to the oatmeal, combined with the slight burst of flavor you get when you bite into them is fabulous!  I also love the way they compliment the sweetness of the apples.

You’ll also see that I made the serving size quite generous.  (Yeah . . . I like to eat a lot!)  However, this can easily be changed to match three serving sizes (which would equal a 1/3 cup dry oats per serving) making the calorie count only 194 calories per serving.  Pretty awesome!

It’s a cinch to throw together and then the oven does all the magic.  All you have to do is get it in the oven in time to eat your breakfast.  What works for me?  Before hopping in the shower to get ready for the day, I take five minutes to prep the oatmeal, throw it in the oven, and 40-ish minutes later I get to indulge.  Try it, it’s amazing!

Baked Oatmeal with Apples and Cranberries
Adapted from Annie’s Eats

1 cup old fashioned rolled oats
1/2 teaspoon baking powder
1 teaspoon ground cinnamon
1/4 teaspoon salt
1/4 cup sugar free maple syrup
1 cup skim milk
1 large egg, lightly beaten
1 teaspoon vanilla extract
1 apple, peeled and chopped into bite-size pieced
1/2 cup fresh cranberries

Preheat the oven to 375 degrees.  Lightly grease a 2-quart baking dish.  In a medium bowl, combine the rolled oats, baking powder, cinnamon, and salt.  Stir with a fork to combine.  In a liquid measuring cup, combine the maple syrup, milk, egg, and vanilla.  Spread the chopped apples in a single layer over the bottom of the baking dish.  Sprinkle the dry oat mixture over the fruit in an even layer.  Pour the liquid ingredients evenly over the oats (I like to take the back of a fork and lightly press any of the dry oats into the liquid mixture to ensure every oat is wet).  Sprinkle the cranberries over the top.  Bake for 35-40 minutes, until the top is browned and the oats have set.  Let cool 10 minutes before serving.

Serves 2.

Nutritional Information Per Serving
Calories:  291.7
Protein:  12.2g
Carbs:  51.3g
Fat:  5.1g (1.3g = Sat.)
Fiber:  8g
Sugars:  14.5g

Fit French Toast

You want French toast? Well, now you’ve got it!  Here’s a balanced way to make French toast and it seriously tastes fantastic!  You basically just add some vanilla protein powder to eggs, dip the bread, cook, and then eat!  That vanilla protein powder really helps add to the flavor of the French toast.  I also love how it makes the batter a little thicker . . . making the end result fabulous.

You’ll see the calorie count is a little high still.  If you’re not maintaining then you may want to make some minor adjustments.  You can cut some calories by using 1/2 cup egg substitute (or all egg whites) instead of what I have listed in the recipe.  You can also cut calories by omitting the maple syrup.  One more way . . . choose a bread with fewer calories.  I used Jack Spratt’s bread (found in most grocery stores) because I like how that bread is sturdy and I knew it would hold up well for French toast (I just hate soggy French toast).  Jack Spratt bread is 80 calories a slice.  So, you can change your bread or just choose to only eat one slice.

At any rate, we usually eat this about once a week and we love it.  Go ahead and try it for yourself.  Let me know how it goes.  Enjoy!

Fit French Toast
Adapted by Bill Phillips, “Eating For Life”

3 tablespoons vanilla protein powder
1 egg
1 egg white
1/4 teaspoon ground cinnamon
2 slices whole-wheat bread (80 calories/slice)
1/4 cup sugar-free maple syrup

Lightly coat a large nonstick skillet or griddle with cooking spray and place over medium heat.

Lightly beat eggs and place in food processor.  Add protein powder and beat until smooth (doesn’t take long and the batter will be a little thick . . . like crepe batter).  Pour into pie plate.  Alternately, you can place protein powder in a pie plate and slowly pour in beaten egg while stirring with a fork until smooth.

Dip one piece of bread in the batter and let it soak up the egg mixture for 10 seconds.  Carefully turn the bread over to coat the other side.  Repeat with second piece of bread.

Place batter-soaked bread in the skillet and spoon any remaining batter on top.  Cook 2 to 3 minutes on each side or until golden brown.  Then place on a small plate.

While French toast is cooking, microwave maple syrup until warm, about 20 seconds.

Pour warm maple syrup over French toast, serve and enjoy!

Serves 1 (but can easily be doubled, tripled, etc.).

Nutritional Information
Calories:  368.5
Protein:  26.2g
Carbs:  56g
Fat:  6.5g
Fiber:  2.3g
Sugars:  10.5g

Ham, Egg & Cheese Breakfast Sammy

When I have time, I love to whip me up something different for breakfast and this is one of the things I love to make.  I love ham and eggs together and when I can indulge with a little cheese, I love it even more!  This sammy makes for a comforting breakfast and I often times wish I have more time most mornings so I can eat one of these more regularly.  You can easily adapt the protein content that you personally need by adding or reducing the amount of eggs you use.  You can also reduce the cheese amount if you’re watching your fat intake.  (Speaking of the cheese, because I know that reduced fat cheese isn’t the easiest to come by . . . Costco currently has a pack of reduced fat cheese slices that you can buy.  It’s even a variety pack so you end up with options.  Yay!)   So, make it the way you know you should eat it, but be sure to enjoy every bite along the way!

Ham, Egg & Cheese Breakfast Sammy
Adapted slightly from  Bill Philips, “Eating For Life”

1 whole egg
2 egg whites
2 tablespoon skim milk
1/8 teaspoon black pepper
2 slices whole-wheat bread (such as Sara Lee Delightful)
1 slice lean ham
1 slice reduced-fat cheddar cheese (see note in my text above)

Lightly coat a small nonstick skillet with cooking spray and place over medium heat.

In a small bowl, whisk together egg, egg whites, skim milk, and black pepper.  Pour egg mixture into skillet and stir (scramble) until set.  Remove from skillet and set aside.

Lightly respray the skillet and add one slice of bread.  Layer with ham, cooked eggs and cheese.  Top with remaining bread slice.

Cook over medium heat until bottom is golden brown, about 3 minutes.  Turn and cook for another 2 minutes or until the cheese is melted and the bread is golden brown.  (I often times take the lid to my skillet and cover the Sammy because the heat gets trapped inside and melts the cheese better.)

Serves 1.

Nutritional Information Per Sammy
Calories:  304.7
Protein:  33g
Carbs:  19.8g
Fat:  12.2g (5.2g = Sat.)
Fiber:  5g
Sugars:  3.4g

Nutritional Information Per Sammy (If only using 1 whole egg)
Calories:  270.7
Protein:  25g
Carbs:  19.8g
Fat:  12.2g (5.2g = Sat.)
Fiber:  5g
Sugars:  3.4g

Egg Whites with Black Beans, Tomatoes & Feta

I suppose it is no surprise to you when I divulge that I would rather eat the egg whites than the entire egg.  However, it may surprise you that this didn’t come about because of my healthy ways.  I have disliked yolks from the time I was little.  This was most evident in hard-boiled eggs as I would peel the shell off the egg, split the egg in half, and remove that nasty yolk (I’m thinking of all those years of eating dyed Easter eggs).

While my taste preference for no-yolks is still alive and well (generally if I do eat yolks, they should not be runny . . . my husband will NEVER understand), I am constantly looking for different ways to enjoy my egg whites.  This, my friends, is one of my favorites.  Feta cheese is like magic when it is paired with egg whites.  And, now that fresh tomatoes are in season, this breakfast is fantastic.  The beauty of this dish is that you can really put your desired amount of black beans, tomatoes, and feta in there.  So, do as you need – but you really should not knock this dish until you try it.  It’s uniquely yummy!

For those of you that cannot stomach the thought of eating only egg whites (I know there are some of you out there), you can easily do 2 egg whites and 1 whole egg with this recipe.  The calories go up a smidge (say about 50 per yolk) when doing so, but it is still healthy that way.

Egg Whites with Black Beans, Tomatoes & Feta
Mimi Original

3 egg whites
salt and pepper, to taste
2 tablespoons black beans
1/4 cup chopped tomato
1 tablespoon reduced fat feta cheese

Lightly coat a small nonstick skillet with cooking spray and place over medium heat.

Meanwhile, in a small mixing bowl, beat the egg whites with salt and pepper.  Pour into warmed skillet.  Stir/scramble until eggs are set but still moist.

Add the beans, tomato, and feta cheese to the skillet and stir to blend with the eggs and heat through.  Serve warm.

Serves 1.

Nutritional Information
Calories:  126.2
Protein:  18g
Carbs:  7.6g
Fat:  2.5g (1.5g = Sat.)
Fiber:  2.6g
Sugars:  1.8g