Breakfast

Anson’s American Treasures: My friend, Hope, makes the most amazing cinnamon rolls. The smell of them, coming out of the oven, stops me in my tracks. Amazingly, Bob and Mona were able to re-create her decadent delight with only 200 calories. Swapping applesauce for butter created a moist texture with a burst of sweet cinnamon flavor. OMG! You are going to love them.

Cinnamon Rolls

 

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Prep time

3 hours

Cook time

30 mins

Total time

3 hours 30 mins

 

Author: The Perfect Portion

Recipe type: Breakfast

Makes: 16 Breakfast portions

Ingredients

• 1 (0.25-ounce) packet active dry yeast
• ¼ cup sugar, divided
• ¼ cup warm water
• ¾ cup 2% milk, warmed
• 1 large egg, beaten
• 3 tablespoons butter, melted
• ¾ teaspoon salt
• ½ teaspoon vanilla extract
• 4 cups all-purpose flour
• Nonstick cooking spray

  Filling:

• ½ cup light brown sugar
• ⅓ cup applesauce
• 2 tablespoon ground cinnamon

  Glaze:

• ¾ cup confectioners’ sugar
• 1 ½ tablespoons milk
• ¾ teaspoon vanilla extract

Directions

1. In a small bowl, stir the yeast and 2 teaspoons of the sugar into the warm water, and let stand 15 minutes.
2. In a large mixing bowl or stand mixer with the dough hook attached, combine the milk, egg, melted butter, salt, vanilla extract, and the remainder of the ¼ cup of sugar. Add the yeast and water mixture to the mixing bowl, and then slowly mix the flour into the wet ingredients until a dough has formed.
3. Spray a large mixing bowl with nonstick cooking spray. Form the dough into a large ball, and place into the prepared bowl. Cover loosely, and place in a warm spot to rise until it has doubled in size, at least 1 hour.
4. Spray a 13 x 9-inch baking dish with nonstick cooking spray. On a floured surface, roll the dough out into a large ¼-inch-thick rectangle.
5. Combine all the filling ingredients, and spread over the entire surface of the rectangle of dough.
6. Starting on the shortest end, roll the dough into a pinwheel, and then slice into 16 equal slices that are about ¾ inch thick. Arrange slices so that they are crowded together in the prepared baking dish. Cover, and let rise for 2 additional hours.
7. Preheat the oven to 350°F. Lightly spray the tops of the risen cinnamon rolls with nonstick cooking spray. Bake for 30 minutes, or until golden brown.
8. Prepare the glaze by using a fork to whisk together all the glaze ingredients. Let the cinnamon rolls cool for 5 minutes before drizzling with the glaze and serving.

Serving size: ½ roll Calories: 100

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Forget about dense and cake-y, we wanted a delicate muffin that is all about the fruit. Reduced-fat milk lightens the crumb but still provides enough support for a whopping two cups of sweet blueberries. Our muffins are literally bursting with berries. This is the perfect recipe for berry season (June and July), when blueberries often go on sale for half price. Alternatively, an equal amount of frozen berries may be used, but thaw, rinse, and dry them before using.

Blueberry Muffins

 

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Prep time

20 mins

Cook time

25 mins

Total time

45 mins

 

Author: The Perfect Portion

Recipe type: Breakfast

Makes: 12 Muffins or Breakfast portions

Ingredients

• Nonstick cooking spray
• 2 cups all-purpose flour
• 1 cup sugar
• 2 teaspoons baking powder
• ¼ teaspoon salt
• 2 large eggs
• ⅔ cup 2% milk
• ¼ cup butter, melted
• 1 ½ teaspoons vanilla extract
• 2 cups fresh blueberries

Directions

1. Preheat the oven to 375°F, and spray a 12-cup muffin tin with nonstick cooking spray (or line with paper liners).
2. In a large mixing bowl, combine the flour, sugar, baking powder, and salt.
3. In a separate mixing bowl, whisk together the eggs, milk, melted butter, and vanilla extract.
4. Fold the wet ingredients into the dry ingredients, mixing just until a batter has formed.
5. Gently fold the blueberries into the muffin batter, and spoon evenly into the prepared muffin cups.
6. Bake for 23–25 minutes, or until golden brown and springy to the touch. Let cool for 5 minutes before serving.

HELPFUL TIP: When mixing the batter, there is no need to overdo it. Muffin batters should be a little lumpy. Overmixing will make the final muffins slightly denser.

Serving size: ½ muffin Calories: 100

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Traditional omelets require a juggle of filling, rolling, and flipping, but fuss-free frittatas cook up as one large egg pancake. The combination of broccoli, onion, and bell pepper lends outstanding fresh flavor. And as a secret chef’s trick, we whisk a little baking powder into the egg whites to ensure an evenly puffed frittata out of the oven. Hearty and absolutely heart healthy! What’s not to love?

Egg White & Broccoli Frittata

 

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Prep time

20 mins

Cook time

15 mins

Total time

35 mins

 

Author: The Perfect Portion

Recipe type: Breakfast

Makes: 2 Breakfast portions

Ingredients

• 1 tablespoon olive oil
• 1½ cups chopped broccoli florets
• ¼ cup diced yellow onion
• 1 tablespoon water
• ¼ cup diced red bell pepper
• ½ teaspoon minced garlic
• 8 large egg whites
• ⅛ teaspoon baking powder
• ⅛ teaspoon salt
• ⅛ teaspoon pepper
• 3 tablespoons shredded Parmesan cheese

Directions

1. Place the oven rack in the second-highest position and set the broiler to low heat.
2. Heat the oil in a large ovenproof skillet over medium-high heat. Add the broccoli and onion, and sauté for 2 minutes, or until onions begin to sweat.
3. Add a tablespoon of water to the skillet, cover, and let cook for an additional 2 minutes, just until broccoli is almost tender.
4. Add the bell pepper and garlic, and sauté, uncovered, for 1 minute. Reduce heat to medium.
5. In a mixing bowl, whisk together the egg whites, baking powder, salt, and pepper, and pour over the vegetables in the skillet. Cook, without stirring, until the bottom of the eggs are firm and the edges of the frittata are pulling away from the pan, 4–5 minutes.
6. Sprinkle the Parmesan cheese over the frittata, and transfer to the oven. Broil for just 2 minutes, or until the frittata has puffed up and the cheese is beginning to turn golden brown. Slice into 4 equal slices to serve.

HELPFUL TIP: Frozen broccoli florets can also be used in this recipe, though it is best to chop them into smaller pieces than they are typically provided right out of the bag.

Serving size: ¼ frittata Calories: 100

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Bob’s Farm to Table: I’ve always preferred the heartier, nuttier flavor of steel-cut oatmeal over the more popular rolled oats. Less processed than “instant” oats, steel-cut oats are a whole grain that is rich in soluble fiber, leaving you feeling full longer. This recipe for simple, perfectly cooked oatmeal allows you to pick and choose what you would like to mix in or top your porridge with.

Steel-Cut Oatmeal

 

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Prep time

5 mins

Cook time

30 mins

Total time

35 mins

 

Author: The Perfect Portion

Recipe type: Breakfast

Makes: 1 Breakfast portion

Ingredients

• 1 ½ cups water
• ⅓ cup steel-cut oats
• ⅛ teaspoon salt

Directions

1. Bring the water to a boil in a small sauce pot over high heat.
2. Stir the oats and salt into the water, and bring back to a boil.
3. Reduce heat to low, and let simmer for 30 minutes. Do not stir. Serve immediately.

HELPFUL TIP: Steel-cut oats can be prepared ahead and refrigerated for breakfasts all week. They will thicken in the fridge, but can be thinned back out with a little water or milk.

Serving size: ¾ cup Calories: 100

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Oatmeal Toppings

½ cup blueberries (40 calories)
½ cup sliced strawberries (30 calories)
½ cup raspberries (30 calories)
½ cup diced apple (35 calories)
3 tablespoons raisins (80 calories)
1 small banana, sliced (90 calories)
3 tablespoons chopped almonds (100 calories)
2 tablespoons chopped walnuts (100 calories)
1 tablespoon pure maple syrup (50 calories)
1 tablespoon honey (65 calories)
1 tablespoon dark brown sugar (50 calories)
¼ teaspoon ground cinnamon (1 calorie)
½ teaspoon vanilla extract (5 calories)
2 tablespoons half-and-half (40 calories)

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We produced a perfectly moist loaf with intense banana flavor by trading greasy oil for an equal combination of rich butter and lightly sweetened applesauce. Prepare a loaf Sunday night, and refrigerate, wrapped, for up to five days to cover your work day breakfasts. Microwave for ten seconds to rewarm. You’ll definitely look forward to your work week.

5.0 from 1 reviews

Banana Bread

 

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Prep time

20 mins

Cook time

1 hour

Total time

1 hour 20 mins

 

Author: The Perfect Portion

Recipe type: Breakfast

Makes: 12 Breakfast portions

Ingredients

• Nonstick cooking spray
• 1 ½ cups all-purpose flour
• 1 teaspoon baking soda
• ½ teaspoon baking powder
• ¼ teaspoon salt
• 1 cup sugar
• ¼ cup butter, softened
• ¼ cup applesauce
• 3 large ripe bananas
• 2 large eggs, beaten
• ½ teaspoon vanilla extract

Directions

1. Preheat the oven to 350°F, and spray a 9 x 5-inch loaf pan with nonstick cooking spray.
2. In a large mixing bowl, stir together the flour, baking soda, baking powder, and salt.
3. In a separate mixing bowl, cream together the sugar, butter, and applesauce.
4. Using a potato masher or food processor, mash the bananas into a thick paste.
5. Stir the mashed bananas, eggs, and vanilla extract into the sugar mixture.
6. Add the wet ingredients into the dry ingredients, mixing together just until combined into a batter.
7. Spread the batter into the prepared baking dish, and smooth out the top.
8. Bake for 1 hour, or until the center is springy to the touch. Let cool 30 minutes before slicing. Slice into 12 (¾-inch-thick) slices to make 200 calorie portions. Slice each slice in half vertically to make 100 calorie (half slice) portions.

HELPFUL TIP: For the easiest release of the cooked bread, lightly flour the loaf pan after spraying with the nonstick cooking spray.

Serving size: ½ slice Calories: 100

3.5.3208

These baked egg cups taste like a ham, egg, and cheese breakfast take-out sandwich, only without the bread. Baked in muffin cups, they make an easy grab-and-go breakfast that you can prepare in advance and warm in the microwave before serving—though they are best fresh from the oven with slightly runny yolks.

Baked Ham & Egg Cups

 

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Prep time

10 mins

Cook time

15 mins

Total time

25 mins

 

Author: The Perfect Portion

Recipe type: Breakfast

Makes: 2 Breakfast portions

Ingredients

• Nonstick cooking spray
• ⅛ pound (2 ounces) thinly sliced lean deli ham
• 2 tablespoons sliced green onions
• 4 large eggs
• Salt and pepper
• 2 tablespoons shredded sharp Cheddar cheese

Directions

1. Preheat the oven to 375°F, and spray 4 muffin cups with nonstick cooking spray.
2. Place a thin slice of ham into each prepared muffin cup, and press the ham against the sides of the cups to follow the natural shape of the pan.
3. Sprinkle ½ tablespoon of green onions into each lined cup, and then crack a fresh egg over the top of the ham and onions in each.
4. Lightly season each egg with salt and pepper, and then bake for 10 minutes.
5. Top each egg with a light sprinkling of Cheddar cheese, and return to the oven to bake for an additional 5 minutes, or until whites are firm and cheese has melted. Serve garnished with additional sliced green onions, if desired.

HELPFUL TIP: Thinly sliced ham is essential, as thicker ham will not form to the shape of the muffin cups. For larger ovals of sliced deli ham, you may need to cut each slice into four pieces and overlap the pieces to fit into the muffin cups.

Serving size: 1 egg cup Calories: 100

3.5.3208

This protein-packed breakfast combines scrambled eggs and plenty of turkey sausage, onions, and peppers in one skillet. A pinch of cumin whisked into the eggs and a topping of melted Pepper Jack cheese adds just the right amount of spice, while a garnish of chopped fresh tomatoes and cilantro cools things off.

Southwestern Skillet Scramble

 

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Prep time

15 mins

Cook time

15 mins

Total time

30 mins

 

Author: The Perfect Portion

Recipe type: Breakfast

Makes: 3 Breakfast portions

Ingredients

• Nonstick cooking spray
• 4 turkey breakfast sausage links (such as Jennie-O® brand)
• ⅓ cup diced red onion
• ⅓ cup diced green bell pepper
• 4 large eggs
• 2 large egg whites
• ¼ teaspoon salt
• ¼ teaspoon pepper
• ⅛ teaspoon ground cumin
• ¼ cup shredded Pepper Jack cheese
• 1 small tomato, diced
• 1 tablespoon chopped fresh cilantro

Directions

1. Spray a large nonstick skillet with nonstick cooking spray, and place over medium-high heat.
2. Add the turkey sausage links to the skillet, and brown well, crumbling the links with a spatula as they cook.
3. Add the onion and bell pepper, and sauté for 3 minutes, or until bell peppers are crisp-tender.
4. In a mixing bowl, whisk together the eggs, egg whites, salt, pepper, and cumin.
5. Add to the skillet, and cook, stirring occasionally, until the eggs are firm and scrambled.
6. Top the scramble with the Pepper Jack cheese, cover, and remove from heat. Let rest for 45 seconds to melt cheese.
7. Sprinkle the tomato and cilantro over the top of the scramble before serving.

HELPFUL TIP: Fully cooked turkey sausage links (sold in the freezer section) can be cooked according to the package directions, chopped, and used in place of the fresh turkey sausage links in this recipe.

Serving size: ⅙ skillet Calories: 100

3.5.3208

This loaded hash is a stunner, starring tender-on-the-inside and caramelized-on-the-outside sweet potatoes. We often think of serving hash with eggs, but this sweet and slightly spicy version is an excellent side dish for chicken, pork, and especially fish as well.

Sweet Potato Hash

 

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Prep time

20 mins

Cook time

15 mins

Total time

35 mins

 

Author: The Perfect Portion

Recipe type: Breakfast

Makes: 4 side dish portions

Ingredients

• 2 ½ cups cubed sweet potatoes, skin on
• 2 tablespoons olive oil
• 1 cup diced red bell pepper
• ⅔ cup diced red onion
• 1 teaspoon minced garlic
• ¼ teaspoon ground allspice
• ¼ teaspoon chili powder
• ¼ teaspoon salt
• ¼ teaspoon pepper
• 1 tablespoon chopped fresh sage

Directions

1. Place the sweet potatoes in a large pot of boiling water, and boil until tender, about 5 minutes. Drain well.
2. Heat the oil in a large skillet over medium-high heat, and add the drained potatoes, red bell pepper, onion, and garlic. Sauté for 6 minutes, stirring occasionally, or until the potatoes begin to brown.
3. Sprinkle with the allspice, chili powder, salt, and pepper, and sauté for an additional 2–4 minutes, or until potatoes are crispy on the outside.
4. Remove from heat, and stir in the chopped sage before serving.

HELPFUL TIP: If the potatoes are sticking to the skillet, they are simply not ready to be stirred. Let them cook until they have browned and they will easily lift away from the pan.

Serving size: ½ cup Calories: 100

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