BR2050

Learn how to celebrate Mom with these healthy breakfast recipes this year!

Rhubarb Waffles with Rhubarb Sauce

Active Time: 30 minutes

Time: 3 minutes

Makes: 6 servings

INGREDIENTS

SAUCE

  • 1 1/4 pounds rhubarb, trimmed and diced (1/4 inch), about 5 cups
  • 1 1/2 cups sugar

WAFFLES

  • 3 large egg whites
  • 1 1/4 cups nonfat milk
  • 1 1/2 tablespoons canola oil
  • 1 1/2 cups all-purpose flour
  • 1/4 cup whole-wheat flour
  • 3 tablespoons sugar
  • 1 tablespoon baking powder
  • 1/4 teaspoon salt

TIPS & NOTES

  • Make Ahead Tip: The sauce (Step 1) can be prepared ahead and stored, covered, in the refrigerator for up to 4 days. Bring to room temperature or heat before serving. | Equipment: Waffle iron

NUTRITION

Per serving: 434 calories; 4 g fat ( 0 g sat , 2 g mono ); 1 mg cholesterol; 93 g carbohydrates; 8 g protein; 3 g fiber; 431 mg sodium; 459 mg potassium.

Nutrition Bonus: Folate (26% daily value), Calcium (21% dv).

Carbohydrate Servings: 6

Exchanges: 2 starch, 4 other carbohydrate, 1 fat

MK5155

Ham and Cheese Casserole

Makes: 6 servings

Active Time: 30 minutes

Total Time: 1 3/4 hours

INGREDIENTS

  • 4 large eggs
  • 4 large egg whites
  • 1 cup nonfat milk
  • 2 tablespoons Dijon mustard
  • 1 teaspoon minced fresh rosemary
  • 1/4 teaspoon freshly ground pepper
  • 5 cups chopped spinach, wilted (see Tip)
  • 4 cups whole-grain bread, crusts removed if desired, cut into 1-inch cubes (about 1/2 pound, 4-6 slices)
  • 1 cup diced ham steak, (5 ounces)
  • 1/2 cup chopped jarred roasted red peppers
  • 3/4 cup shredded Gruyère, or Swiss cheese

PREPARATION

  1. Preheat oven to 375°F. Coat a 7-by-11-inch glass baking dish or a 2-quart casserole with cooking spray.
  2. Whisk eggs, egg whites and milk in a medium bowl. Add mustard, rosemary and pepper; whisk to combine. Toss spinach, bread, ham and roasted red peppers in a large bowl. Add the egg mixture and toss well to coat. Transfer to the prepared baking dish and push down to compact. Cover with foil.
  3. Bake until the custard has set, 40 to 45 minutes. Uncover, sprinkle with cheese and continue baking until the pudding is puffed and golden on top, 15 to 20 minutes more. Transfer to a wire rack and cool for 15 to 20 minutes before serving.

TIPS & NOTES

  • Make Ahead Tip: Prepare casserole through Step 2; refrigerate overnight. Let stand at room temperature while the oven preheats. Bake as directed in Step 3.
  • Tip: To wilt spinach, rinse thoroughly with cool water. Transfer to a large microwave-safe bowl. Cover with plastic wrap and punch several holes in it. Microwave on High until wilted, 2 to 3 minutes. Squeeze out excess moisture before adding the spinach to the recipe.

NUTRITION

Per serving: 286 calories; 10 g fat ( 4 g sat , 3 g mono ); 167 mg cholesterol; 23 g carbohydrates; 23 gprotein; 4 g fiber; 813 mg sodium; 509 mg potassium.

Nutrition Bonus: Vitamin A (70% daily value), Folate (37% dv), Calcium (30% dv), Vitamin C (20% dv).

Carbohydrate Servings: 1 1/2

Exchanges: 1 starch, 1 vegetable, 2 medium-fat meat

 

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