Recipes

Ingredients:
1 calcium-fortified whole-wheat English muffin
1 egg
Meat of choice (such as bacon bits or pre-cooked ham or sausage)
1 tablespoon of topping of choice (low-fat or fat-free sour cream, taco sauce, or salsa)
1 tablespoon reduced-fat Cheddar cheese

Directions:

1. Slice English muffin in half. Lay each half on a cookie sheet with the outsides facing down on the sheet.
2. Scramble the egg in a skillet.
3. Place the scrambled egg on top of the English muffin.
4. Top with meat of choice and cheese.
5. Bake in the oven at 350 degrees for 10 minutes. Let cool for 1 minute.
6. Add sour cream, taco sauce or salsa. 

Source: Kansas Public Library

Ingredients:
1 medium, ripe banana
1 cup low-fat or fat-free milk
2 eggs
1/4 teaspoon ground cinnamon
1/2 teaspoon vanilla
6 slices whole-wheat bread
Vegetable cooking spray
1 tablespoon butter or margarine
Optional: powdered sugar or calcium-fortified applesauce

Directions:

1. Place banana, milk, eggs, cinnamon, and vanilla in a blender. Cover and process until well blended. Pour in medium-sized bowl.
2. Spray nonstick skillet with vegetable spray; place on medium-high heat. Add butter and melt.
3. Dip bread slices into banana mixture.
4. Sauté bread slices on both sides until cooked through and golden brown.
5. Serve with a sprinkle of powdered sugar or cut into strips and dip into applesauce.

Tip: If you do not have a blender, mash the banana in a bowl and stir in other ingredients until well-blended.

Makes 6 servings
Source: School Nutrition Association

Ingredients:
2 eggs
1-1/2 cups low-fat or fat-free milk
1 tablespoon honey
3 tablespoons oil
3/4 cup whole-wheat flour
3/4 cup all-purpose flour
2 teaspoons baking powder
2 bananas

Apple topping:
3 cored and sliced apples
3 tablespoons sugar
1 teaspoon cinnamon
1/2 cup water

Directions:

1. Combine apples with the sugar, cinnamon, and water. Set aside.
2. Beat eggs. Beat in milk, honey, and oil.
3. Add flours and baking powder.
4. Slice bananas and add to mixture.
5. Coat a large, nonstick frying pan or griddle with nonstick cooking spray. Warm the pan over medium heat for 2 minutes.
6. Spoon 1/4 of the batter onto the heated griddle for each pancake. (Adjust more or less depending on pancake size.)
7. Cook until the tops are bubbly and the pancakes are dry around the edges. Flip and cook for 2-3 minutes or until golden on both sides. Place pancakes on a platter and keep warm.
8. Meanwhile, cook apple topping in skillet for 10 minutes and spoon on top of cooked pancakes.
9. Repeat steps 5 and 6 until batter has been used, using more nonstick cooking spray as needed.

Makes 6 servings
Source: USDA, adapted from the University of Massachusetts Extension Nutrition Education Program 
 

Ingredients:
1/3 cup dry oatmeal, quick cooking
1/8 teaspoon salt
3/4 cup very hot water
1/2 sliced banana
1/2 cup frozen yogurt, fat free

Directions:

1. In a microwave-safe cereal bowl, mix together the oatmeal and salt. Stir in water.
2. Microwave on high power until the cereal reaches the desired thickness. Take out to stir every minute.
3. Top with banana slices and frozen yogurt.

TIP: Vary this recipe by using other fruit such as blueberries and strawberries or baked apples topped with a teaspoon of cinnamon.

Makes 1 serving
Source: USDA, adapted from University of Nebraska-Lincoln Cooperative Extension 
 

Ingredients:
1 small banana, peeled
½ cup low-fat or fat-free vanilla yogurt
1 tablespoon low-fat granola
½  cup fresh blueberries or other fresh berries

Directions:

1. Cut the banana in half lengthwise.
2. Spoon yogurt into a bowl.
3. Place the banana halves on both sides of the yogurt.
4. Top yogurt with granola and berries. Serve.
   

Makes 1 serving.

Source: California Department of Public Health

Ingredients:
1-1/3 cups cooked black beans, mashed with 1 teaspoon canola oil (Optional: Use canned vegetarian fat-free refried beans.)
2 tablespoons chopped red onion
1/2 cup chopped tomatoes
4 corn tortillas
1/2 cup salsa, low sodium
4 tablespoons fat-free plain yogurt
2 tablespoons chopped cilantro

Directions:

1. Mix beans with onion and tomatoes.
2. Microwave tortillas between two sheets of slightly damp white paper towels on high for 15 seconds.
3. Divide bean mixture between the tortillas.
4. Fold each tortilla to enclose filling.
5. Place on microwave-safe dish and spoon salsa over each burrito.
6. Microwave on high for 15 seconds.
7. Serve topped with yogurt and cilantro.

Makes 4 servings
Source: USDA, adapted from Michigan Department of Community Health 
 

Ingredients:
1/2 cup fat-free cottage cheese
1/2 teaspoon dried dill
2 cups fat-free egg substitute
2 cups frozen chopped broccoli
1 teaspoon olive oil
teaspoon margarine
large onion, diced

Directions:

1. Mix cottage cheese and egg substitute together; set aside.
2. In large nonstick frying pan over medium heat, sauté onions in oil for 5 minutes, or until soft.
3. Add broccoli and dill; sauté for 5 minutes, or until broccoli mixture softens. Set vegetable mixture aside.
4. Wipe out frying pan. Add 1 teaspoon margarine and swirl the pan to distribute it. Add half of the vegetable mixture, and then add half of the egg mixture. Lift and rotate pan so that eggs are evenly distributed. As eggs set around the edges, lift them to allow uncooked portions to flow underneath.
5. Turn heat to low, cover the pan, and cook until top is set. Invert onto a serving plate and cut into wedges. Repeat with remaining 1 teaspoon margarine, vegetable mixture, and egg mixture.

Makes 4 servings
Source: CDC
 

Ingredients:
1 egg, beaten
1 cup fat-free milk
1/4 cup butter, melted
1/4 cup sugar
2 cups self-rising cake flour, unsifted
1/4 cup green onions, chopped
4 slices bacon, cooked, drained and crumbled
1/2 cup Swiss cheese, shredded
1/2 cup sharp cheddar cheese, shredded
8 ounces jalapeño jack or colby jack cheese, cut into 3/4-inch cubes

Directions:

1. Preheat oven to 400°F. In a bowl, mix egg, milk, butter, and sugar. Slowly stir in flour.
2. Fold in the green onions, bacon, Swiss cheese, and 1/4 cup cheddar cheese. Fill muffin compartments 1/3 full. Place one cube of jalapeño jack cheese in middle of each muffin compartment on top of batter. Continue to fill muffin compartments with batter until 2/3 full. Top with remaining cheddar cheese.
3. Bake muffins for 15 to 20 minutes or until golden brown. Let stand 5 minutes before removing from pan. Serve warm.

Ingredients:
1 slice whole-wheat bread
1 teaspoon soft butter or margarine
1/2 apple, thinly sliced
1 slice low-fat American cheese
1/4 teaspoon cinnamon
1 teaspoon sugar

Directions:

1. Spread 1 side of bread with butter. Put bread in a baking pan with butter side down.
2. Arrange apple and cheese slices on the bread. Combine the cinnamon and sugar in a small bowl and sprinkle on top.
3. Bake at 375 degrees until bread turns light brown on bottom (about 10 minutes).

Makes 1 serving 
 

Ingredients:
2 navel oranges, peeled, separated into segments
1 apple or pear, diced
1/2 cup halved seedless red or green grapes
1 banana, peeled, thinly sliced
2 tablespoons calcium-fortified orange juice
1/2 cup low-fat granola cereal
1 (8-ounce) container of fat-free plain yogurt

Directions:

1. In a medium bowl toss together orange half segments, apple, grapes, banana, and orange juice.
2. Sprinkle granola over mixture; toss lightly.
3. Top with yogurt.

Makes 6 servings
 

Ingredients:
1/2 cup low-fat granola or cereal
3/4 cup (6-ounce container) vanilla or plain yogurt, low fat or fat free
1/2 cup fresh blueberries, raspberries, or sliced strawberries
1 banana, peeled, thinly sliced
1 tablespoon honey (optional)

Directions:
Layer ingredients any way you please in a glass or bowl.

Ingredients:
1 medium onion, chopped
1 clove garlic, minced
2 medium tomatoes, chopped
1 tablespoon vegetable oil
1/2 teaspoon Italian seasoning
1/4 teaspoon black pepper
1/2 teaspoon salt
6 eggs, lightly beaten
1 (10-ounce) package frozen spinach, thawed and squeezed dry
1/2 cup low-fat sharp cheddar cheese, grated

Directions:

1. Sauté onion, garlic, and tomatoes in oil until tender.
2. Add Italian seasoning, pepper, and salt to the beaten eggs and add to onion mixture.
3. Stir in spinach and cheese.
4. Cover with a tight-fitting lid and turn heat to low. Cook for 15 minutes and check for firmness.
5. Cut into wedges with spatula and serve.

Makes 4 servings
 

Ingredients:
6 tablespoons low-fat or fat-free vanilla yogurt, divided
2 heaping tablespoons cereal, either flakes or nuggets
2 tablespoons frozen strawberries or crushed pineapple
1 teaspoon chopped peanuts or almonds
1 teaspoon mini-chocolate chips (optional)

Directions:

1. Measure 2 tablespoons yogurt into an 8-ounce clear cup.
2. Sprinkle cereal on top.
3. Layer with 2 more tablespoons of yogurt.
4. Spread fruit on top of yogurt.
5. Add 2 more tablespoons of yogurt.
6. Top with chopped peanuts or almonds and chocolate chips, if desired.

Ingredients:
1 egg
3 egg whites
1/4 cup onion, chopped
1/4 cup chopped frozen spinach, thawed and drained
2 medium white mushrooms, diced
1/3 cup low-fat mozzarella cheese, shredded
1 teaspoon hot sauce
Salt and pepper to taste, optional
Vegetable cooking spray

Directions:

1. Preheat oven to 350 degrees.
2. Mix eggs together in a medium bowl. Add remaining ingredients and stir until combined.
3. Spray a muffin pan with cooking spray. Divide egg mixture evenly among six muffin cups.
4. Bake until an inserted knife comes out clean and top of quiches are golden brown.

Makes 2 servings (3 quiches)