Breakfast

Cinnamon Rolls

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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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.
Perfect Portion Cinnamon Rolls
Serving size: ½ roll Calories: 100

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Blueberry Muffins

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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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.
Perfect Portion Blueberry Muffins

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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Egg White & Broccoli Frittata

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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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.
Perfect Portion Egg White & Broccoli Frittata

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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Steel-Cut Oatmeal

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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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.
Perfect Portion Steel-Cut Oatmeal

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


Oatmeal Toppings

Perfect Portion Oatmeal Toppings½ 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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Banana Bread

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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Author:
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.
Perfect Portion Banana Bread

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

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Baked Ham & Egg Cups

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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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.
Perfect Portion Baked Ham & Egg Cups

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

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Buttermilk Pancakes

Bob’s Farm to Table: On our farm in Iowa, we cultured our own buttermilk only one day a month, and I knew my favorite buttermilk pancakes would be on the table that morning. We’ve all had our share of heavy pancakes that sink like a brick. We found that this combination of tangy buttermilk and whole egg yielded a perfectly light and fluffy flapjack that didn’t send us back to bed. These 100 calorie golden gems are a winning start to any day.

Buttermilk Pancakes
 
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Author:
Recipe type: Breakfast
Makes: 7 pancakes
Ingredients
  • 1 cup all-purpose flour
  • 1 ½ tablespoons sugar
  • ¾ teaspoon baking powder
  • ½ teaspoon baking soda
  • ¼ teaspoon salt
  • 1 cup buttermilk
  • 1 large egg
  • Nonstick cooking spray
Directions
  1. In a large mixing bowl, combine the flour, sugar, baking powder, baking soda, and salt.
  2. In a separate bowl, whisk together the buttermilk and egg, and then add to the dry ingredients, whisking until a smooth batter is formed.
  3. Spray a large griddle or skillet with nonstick cooking spray, and place over medium heat.
  4. Working in batches of as many pancakes as you can fit, pour ¼ cup of the batter onto the griddle for each 6-inch pancake.
  5. Cook until bubbles form on the top of each pancake before flipping and cooking for 45 seconds on the opposite side, or until golden brown. Repeat this process until all the batter has been used.
Perfect Portion Buttermilk Pancakes

HELPFUL TIP: As a topping, there are about 100 calories in 2 tablespoons of pure maple syrup. Imitation maple syrup has a similar calorie count, but those calories come with a lot of corn syrup and artificial ingredients.
Serving size: One 6-inch pancake Calories: 100

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Southwestern Skillet Scramble

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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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.
Perfect Portion Southwestern Skillet Scramble

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

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Sweet Potato Hash

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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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.
Perfect Portion Sweet Potato Hash

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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French Toast

Mona’s Family Favorites: The winner of all French Toasts! The secret? Better Butter Batter! Mix melted butter right into the batter to make sure that each bite has big butter flavor. The combination of maple syrup, vanilla, and cinnamon makes this French Toast naturally sweet. Pair with fresh berries for a great breakfast.

French Toast
 
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Recipe type: Breakfast
Makes: 4 breakfast portions
Ingredients
  • 2 large eggs
  • 1 large egg white
  • ½ cup 2% milk
  • 1 tablespoon butter, melted
  • 1 tablespoon sugar
  • 2 teaspoons honey
  • ½ teaspoon ground cinnamon
  • ¼ teaspoon vanilla extract
  • ¼ teaspoon salt
  • Nonstick cooking spray
  • 8 slices “light” bread (see tip)
Directions
  1. In a wide mixing bowl, whisk together the eggs, egg white, milk, butter, sugar, honey, cinnamon, vanilla extract, and salt.
  2. Spray a large griddle or nonstick skillet with nonstick cooking spray, and place over medium heat.
  3. Working in batches of as many pieces of French Toast as you can fit on the griddle, dip each bread slice into the egg mixture to coat both sides before placing on the hot griddle.
  4. Cook each piece until golden brown, about 3 minutes on each side.
  5. Serve garnished with fresh berries (about 25 calories per ¼ cup) or topped with pure maple syrup (50 calories per tablespoon).
Perfect Portion French Toast

HELPFUL TIP: Light bread is sold in loaves in the normal bread aisle. It usually contains only 45 calories per slice and far more fiber than ordinary white bread.
Serving size: 1 slice Calories: 100

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