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healthy breakfast
at recipeseasy.com
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Larry North's Healthy High Powered Instant Breakfast
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Yield: 12 servings
2 1/2 lb Turkey thighs
1/4 c All-purpose flour
3/4 ts Cayenne; (or to taste)
Salt; fresh ground black
Pepper to taste
1/4 c Safflower oil
2 lg Onion; coarsely chopped
4 Garlic cloves; minced (4 to
-6)
30 oz Tomato sauce
3/4 lb Fresh mushrooms; sliced
1 cn Turkey or chicken broth; (14
-1/2 ozs)
1/2 c Fresh parsley; chopped
2 tb Tomato paste
1 1/2 tb Fresh lemon juice
2 ts Basil leaf; crumbled
1 ts Oregano
1 Bay leaf
1/2 ts Red pepper flakes
1 tb Hot hungarian paprika*
Bone and skin turkey thighs; cut meat into 1" cubes. Mix together flour,
cayenne, salt, and pepper in plastic bag. Shake meat in seasoned flour.
Brown meat in safflower oil in large saucepan. Add onions and garlic; saute
until onions are soft. Add tomato sauce, mushrooms, turkey broth, parsley,
tomato paste, lemon juice, basil, oregano, red pepper flakes, bay leaf and
paprika, if using. Simmer 1 1/2 hours, or until turkey is tender. * If
Hungarian paprika is not available, use more red pepper flakes or chili
peppers. Mushrooms also give a nice meaty flavor to sauce. Serve over hot
cooked spaghetti or your favorita pasta. Add French bread, crisp green
salad and Chianti wine.
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A Healthy Stir-Fry Chicken
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Yield: 1 servings
18 lb Turkey; (18 to 20)
Salt & pepper; to taste
2 tb Garlic powder
4 Yellow onions; diced
2 cn Whole berry cranberry sauce
1 c Orange marmalade
1 12 oz. bottl teriyaki sauce
1 c Honey
1/4 c Soy sauce
Two oranges; juice of
1 c Water
1 handful mixed fresh herbs (sage, rosemary, parsley etc.) Clean the
turkey well and dry completely. Season the entire bird with salt,
pepper and the garlic powder. Spray a large roasting pan (preferably
one with a lid...or you can use aluminum foil) and the inside of the
lid with non-stick cooking spray. Place the onions on the bottom of
the roasting pan. Set the seasoned turkey on top of the onions.
In a large mixing bowl, whisk together the cranberry sauce, marmalade,
teriyaki sauce, honey, soy sauce, the juice from the oranges and the
water until well blended. (Stuff the juiced orange rinds inside the
cavity of the turkey for moisture!) Pour the mixture over the turkey.
Place the fresh herbs on top of the turkey. Tightly secure the lid or
cover the pan with heavy-duty aluminum foil. Be sure to cover tightly
to keep any steam from escaping the pan.
Roast the turkey at 425? for 3 hours. Do not open the lid during
cooking! After 3 hours of cooking, reduce the oven temperature to
350? and remove the lid or foil from the pan. Also, remove the herbs
from the top of the turkey and discard. Continue roasting the turkey,
uncovered, for about 30 minutes more or until the turkey is golden
and cooked through completely. (To test doneness: the meat between
the leg and thigh, when pierced with a fork shows clear juices
escaping.)
Allow the turkey to rest 20 minutes before carving.
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American Breakfast Cake
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Yield: 1 servings
4 tb Light olive oil
2 tb Malt vinegar
2 tb Worchester sauce
2 Cloves garlic
Pepper and salt
2 tb Tomato sauce
1 ts Dry mustard
1 ts Salt
1 lg Chopped onion
Blend until smooth and pink. Use as a basting sauce for all BBQ meats.
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Applesauce Oatmeal Muffins (Healthy Exchanges)
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Yield: 24 servings
1 lb Broad egg noodles; cooked as
-directed
2 c Applesauce; unsweetened
6 Eggs; beaten
1 ts Salt
2 ts Cinnamon
1/2 c Margarine; melted
2 ts Vanilla extract
1 c Granulated sugar
Pre-heat oven to 325F.
Combine margarine and sugar in a large mixing bowl. Whisk in eggs,
beating until light and frothy. Add remaining ingredients, including
noodles. Pour mixture into lightly greased 4-quart baking dish (10 x
12 inches). Bake for 1 hour. Let cool completely before cutting, then
reheat.
Freezes well.
Per serving: 172 Calories (kcal); 6g Total Fat; (29% calories from
fat); 4g Protein; 26g Carbohydrate; 65mg Cholesterol; 152mg Sodium
Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit;
1 Fat; 1/2 Other Carbohydrates
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Banana-Kiwi Breakfast Shake (Or Snack)
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Yield: 1 servings
1 lg Ripe banana; (about 8
-ounces)
2 Eggs
1/2 c Milk
1/2 ts Ground cinnamon
4 sl Whole wheat bread
3 tb Butter
Maple syrup
Blend first 4 ingredients in processor until smooth. Transfer to
13x9-inch pan. Place bread in milk mixture and soak until all liquid
is absorbed, turning bread occasionally, about 20 minutes.
Melt butter in heavy large skillet over medium heat. Add bread and
cook until golden brown, about 3 minutes per side. Serve; pass syrup
separately.
Serves 2.
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Basic Cheese Puff Breakfast
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Yield: 1 servings
16 oz Dry white wine
16 oz Chicken stock
2 oz Kirshwasser
3 Cloves garlic; minced
1 lb Gruyere cheese; grated
1 lb Swiss cheese; grated
3 tb Cornstarch
Heat wine, stock, kirshwasser and garlic to a simmer. Once brought to
a simmer, allow to simmer for 5 minutes.
Mix Gruyere cheese, Swiss cheese and cornstarch together.
Reduce heat to low and using a wooden spoon, sprinkle some of cheese
mixture into liquid and continue to stir in small amounts of mixture
until all cheese is incorporated and fondue is smooth and melted.
Keep warm and serve warm.
Yield: 1 quart
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Basil Breakfast Potatoes
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Yield: 4 servings
4 tb Olive oil
375 g Arborio rice; (12oz)
1 md Onion; roughly chopped
1 Clove garlic; finely chopped
1 l Vegetable stock; (1 3/4
-pint)
1 Red pepper; deseeded and
; roughly chopped
1 md Aubergine; roughly chopped
-and
; salted to extract
; the bitter juices
1 400 gram pac frozen seafood
-salad; defrosted
5 tb Fresh basil; roughly chopped
2 tb Fresh parsley; finely
-chopped
Salt and freshly ground
-black pepper
25 g Unsalted butter; (1oz)
Preheat 1 tablespoon of the oil and add the rice, onion and garlic,
heat for 2 minutes, stirring to prevent the rice from burning.
Add the hot vegetable stock gradually allowing the rice to absorb the
liquid slowly. Reduce the heat, simmer the rice adding more liquid
when necessary.
Rinse and dry the aubergine.
In another pan, heat the remaining 3 tablespoons of oil and fry the
pepper and aubergine for 3-4 minutes, then add these to the rissotto.
Add the seafood 2-3 minutes before the rice is cooked (see pack for
length of cooking time).
Just before serving add the herbs, butter and season to taste.
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Bill's Breakfast Sausage
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Yield: 6 Servings
1 Wilson bwvb02b
2 lb Top quality lean sirloin
1 lg Raw potato; peeled & minced
1 Egg; beaten
1/4 Onion; peeled; chopped
1 Salt
1 Butter
1 Hint of cinnamon or cloves
1/4 ts Hot pepper (cayenne or red;
-pepper flakes)
Have butcher grind sirloin three times. Combine meat with remaining
ingred ients except butter. Mix well with the fingers. Butter a
skillet, fill wit h meat mixture. Pot into preheated 500 degree oven
20 minutes. Run under br oiler to brown top. Serve alone or topped
with fried eggs or adorned with c hili sauce. Serves 6. Note: For a
looser texture, omit egg. Improvise se asoning, adding sage or thyme.
From the recipe files of Carole Walberg
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Blueberry Breakfast Cake
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Yield: 6 servings
4 sl White Bread; crusts trimmed
2 tb Butter or Margarine;
-softened
1 1/2 c Fresh Blueberries
1 ts Cinnamon
2 c Milk
1/2 c Granulated Sugar
3 lg Eggs; lightly beaten
1 ts Vanilla Extract
Pre-heat oven to 350-F degrees.
Spread one side of each trimmed white bread slice with butter. Cut
each slice into 4 squares. Arrange in a lightly buttered 8-inch
square baking dish with the buttered sides of the bread facing up.
Sprinkle the bread with the blueberries and cinnamon.
In a saucepan over medium heat, heat the milk and sugar until warmed
through, but do not bring to a boil. Stir until the sugar dissolves.
Whisk together the warm milk mixture with the eggs and vanilla, being
careful to temper the eggs a bit before blending. Pour the custard
over the blueberries.
Set the baking dish in a larger pan, and add enough hot water to
produce a 1-inch-deep bath.
Bake for 45 to 60 minutes, or until a knife blade inserted near the
center comes out clean.
Remove the custard from the water bath and cool 10 minutes before
serving; or chill to serve later.
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Blueberry Oatmeal Breakfast Cake
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Yield: 12 servings
1 3/4 c All-purpose flour
2 ts Baking powder
1/2 ts Ground allspice
1/4 ts Salt
3/4 c Skim milk
1/3 c Sugar
1/4 c Vegetable oil
1 ts Grated lemon rind
1 ts Grated orange rind
1 ts Vanilla extract
1 lg Egg; lightly beaten
1 c Fresh or frozen blueberries;
-thawed and drained
Cooking spray
Preheat oven to 400?F..
Combine first 4 ingredients in a medium bowl; stir well. Make a well
in center of mixture. Combine milk and next 6 ingredients; add to dry
ingredients, stirring just until moist. Gently fold in blueberries.
Divide batter evenly among 12 muffin cups coated with cooking spray.
Bake at 400 degrees for 20 minutes or until golden.
Remove from pans immediately; let cool on a wire rack.
Yield: 1 dozen(serving size: 1 muffin)
Selections: 1B, 1FA; Points:2
Per serving: Cal 150(32% from fat); Pro 1g; Fat 1.8f(sat 0.3g); Carb
7.4g; Fib 0.3g; Chol 6mg; Iron 0.3; Sod 21mg; Calc 24mg.
Make-Ahead Directions: Freeze muffins up to 2 weeks. Thaw at room
temperature, or microwave 1 muffin at MEDIUM (50% power) 30 seconds or
until warm.
MC
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