Who doesn't enjoy some blueberry pancakes to switch up your morning routine every now and again...and without paying a large cost AND saving 400 calories....again, I ask, who really doesn't want to try this delicious, fluffy, fruity little joys!? They are not hard to make and they are even easier to eat! Try your hand at these and your family will be thanking you! Keep on cookin' :)
Ingredients:
2 cups frozen wild blueberries
1/2 cup water
1/4 cup sugar
1 cup plain Greek-style yogurt
1 cup low-fat cottage cheese or ricotta
3 eggs
Juice of 1 lemon
1 cup white whole-wheat flour
1/2 tsp baking soda
Pinch of salt
Instructions:
- Mix the blueberries, water and sugar in a sauce pan. Cook over low heat, stirring often, for 10 minutes or until the blueberries begin to break apart. Whisk together the yogurt, cottage cheese, eggs and lemon juice in a bowl.
- Mix the flour, baking soda and salt in another bowl. Add the flour to the yogurt mixture and stir just until blended.
Heat a large skillet or saute pan over medium-low heat. Coat with nonstick cooking spray and add batter in large sponfuls (about1/4 cup each). Flip the pancakes when the tops begin to bubble, 3 to 5 minutes, and cook the second side until browned. Serve with the warm blueberries.
Makes 4 servings/Cost per serving: $2.23
310 Calories
8 g fat (3.5 Saturated)
500 mg Sodium
You save 400 calories and $ 5.76 from the IHOP blueberry pancakes!
Recipe from "Cook This, Not that: Kitchen Survival Guide" by David Zinczenko & Matt Goulding
Breakfast Pizzas
Thursday, May 3, 2012
Love pizza? Why not incorporate that into your breakfast? This is a simple way to get your day started right in a form that is so easy to take on the go. I know we have some pizza lovers out there. Try it and let me know what you think! Or if you made any small changes that made it even better! Not sure how that is possible...but I'm sure you smarties out there will find a way :)
Ingredients:
1/2 Tbsp butter
6 eggs, beaten
Salt and pepper to taste
4 oz ham, cut into thin strips
4 whole-wheat or multi-grain English muffins, split and lightly toasted
1 cup prepared salsa
1 cup shredded low-fat Jack or Cheddar
Instructions:
- Preheat the broiler. Heat the butter in a large nonstick pan. When the butter is fully melted, season the eggs with salt and pepper, then add to the pan, along with the ham strips. Cook, using a wooden spoon or rubber spatula to keep stirring the eggs as they set. Remove the pan from the heat about 20 seconds before the eggs are fully done (they'll continue to cook in the pan and in the over).
- Slather each English muffin half with a good spoonful of salsa. Divide the eggs among English muffins, then top with the cheese. Place all the English muffins on a baking sheet and broil (6" from the heat is ideal) until the cheese is fully melted and browned around the edges.
Makes 8 pizzas, or 4 servings/Cost per serving: $1.96
350 calories
19 g fat (8g saturated)
900 mg sodium
You save 430 calories and $6.03 over Denny's Moons Over My Hammy!
Recipe from "Cook This, Not that: Easy & Awesome 350-Calorie Meals" by David Zinczenko & Matt Goulding
Ingredients:
1/2 Tbsp butter
6 eggs, beaten
Salt and pepper to taste
4 oz ham, cut into thin strips
4 whole-wheat or multi-grain English muffins, split and lightly toasted
1 cup prepared salsa
1 cup shredded low-fat Jack or Cheddar
Instructions:
- Preheat the broiler. Heat the butter in a large nonstick pan. When the butter is fully melted, season the eggs with salt and pepper, then add to the pan, along with the ham strips. Cook, using a wooden spoon or rubber spatula to keep stirring the eggs as they set. Remove the pan from the heat about 20 seconds before the eggs are fully done (they'll continue to cook in the pan and in the over).
- Slather each English muffin half with a good spoonful of salsa. Divide the eggs among English muffins, then top with the cheese. Place all the English muffins on a baking sheet and broil (6" from the heat is ideal) until the cheese is fully melted and browned around the edges.
Makes 8 pizzas, or 4 servings/Cost per serving: $1.96
350 calories
19 g fat (8g saturated)
900 mg sodium
You save 430 calories and $6.03 over Denny's Moons Over My Hammy!
Recipe from "Cook This, Not that: Easy & Awesome 350-Calorie Meals" by David Zinczenko & Matt Goulding
Breakfast Hash...for under 350 calories!
Wednesday, May 2, 2012
Hash has carried the negative light for too long! David and Matt have flipped that negative to a positive to this healthy (but still amazing) version of breakfast hash. With switching some traditional ingredients with some new, healthier options...you go from almost 700 calories to not even 300! Let's check out how they made this one work...
Ingredients:
2 medium sweet potatoes, peeled and cut into 1/4" cubes
1/2 Tbsp olive oil
2 links uncooked chicken sausage
1 medium yellow onion, chopped
1 red bell pepper, chopped
1/8 tsp cayenne pepper
Salt and pepper to taste
4 eggs, fried sunny-side up
Tabasco sauce
Instructions:
- Place the potatoes in a medium saucepan and cover with water. Bring to a boil and cook until fork tender, about 10 minutes. Drain.
- Heat the oil in a large cast-iron or nonstick skillet over medium heat. Cut open the sausage casing and squeeze the meat directly into the pan, discarding the casing. Saute for 4 to 5 minutes, until the meat is cooked through. Transfer to a plate.
- In the same pan, add the reserved sweet potatoes, the onion and red pepper. Cook until the potatoes and vegetables are browned, about 7 minutes. Return the sausage to the pan, season with the cayenne and salt and pepper. Stir to mix
- Divide the hash among four plates or bowls. Top each serving with a fried egg and Tabasco sauce.
Makes 4 servings/Cost per serving: $1.50
230 calories
11 g fat(4.5 saturated)
290 mg sodium
You save 451 calories and $5.99 over Bob Evans Pot Roast Hash!
Recipe from "Cook This, Not that: Easy & Awesome 350-Calorie Meals" by David Zinczenko & Matt Goulding
Ingredients:
2 medium sweet potatoes, peeled and cut into 1/4" cubes
1/2 Tbsp olive oil
2 links uncooked chicken sausage
1 medium yellow onion, chopped
1 red bell pepper, chopped
1/8 tsp cayenne pepper
Salt and pepper to taste
4 eggs, fried sunny-side up
Tabasco sauce
Instructions:
- Place the potatoes in a medium saucepan and cover with water. Bring to a boil and cook until fork tender, about 10 minutes. Drain.
- Heat the oil in a large cast-iron or nonstick skillet over medium heat. Cut open the sausage casing and squeeze the meat directly into the pan, discarding the casing. Saute for 4 to 5 minutes, until the meat is cooked through. Transfer to a plate.
- In the same pan, add the reserved sweet potatoes, the onion and red pepper. Cook until the potatoes and vegetables are browned, about 7 minutes. Return the sausage to the pan, season with the cayenne and salt and pepper. Stir to mix
- Divide the hash among four plates or bowls. Top each serving with a fried egg and Tabasco sauce.
Makes 4 servings/Cost per serving: $1.50
230 calories
11 g fat(4.5 saturated)
290 mg sodium
You save 451 calories and $5.99 over Bob Evans Pot Roast Hash!
Recipe from "Cook This, Not that: Easy & Awesome 350-Calorie Meals" by David Zinczenko & Matt Goulding
Breakfast Burritos
Tuesday, May 1, 2012
Take an oversize tortilla and stuff it full of sausage and cheese, and you're in for a rude awakening. By swapping out worthless white tortillas for whole wheat, swapping fatty pork sausage for the lean chicken kind and adding fiber rich beans and fresh avocado, we've slashed the calories in half while increasing the overall nutrition (and deliciousness)
Ingredients: 1/2 Tbsp olive oil
2 cooked chicken sausage links, diced
1 red onion, diced
6 eggs, lightly beaten
Salt and pepper to taste
chopped cilantro
4 whole-wheat tortillas (10")
1 cup black beans, rinsed, drained and heated
1/2 cup shredded Cheddar or Jack cheese
1 avocado, pitted, peeled, and sliced
Salsa
Pickled Jalapenos, optional
Instructions:
- Heat the oil in a large skillet or saute pan over medium heat. Add the sausage and onion; cook for 5 minutes or until lightly browned. Turn the heat to low
- Pour the eggs into the skillet. Cook slowly, constantly stirring with a wooden spoon unti lthe eggs are firm but still mosit. Remove from the heat, season with salt and pepper, and stir in the cilantro
- Wrap the tortillas in damp paper towels and heat in the microwave for 45 seconds. (Or heat them individually in a dry pan until warm and lightly toasted.) Divide the eggs, beans, cheese and avocado among the tortillas. Roll into tight packages and top each burrito with salsa, more cilantro and jalapenos (if using).
Makes 4 servings/Cost per serving: $2.42
415 calories
17 g fat (5g saturated)
625 mg sodium
Save 384 calories and $3.57 from the Bob Evans Meat Lovers' BOBurrito
Recipe from "Cook This, Not that: Kitchen Survival Guide" by David Zinczenko & Matt Goulding
Ingredients: 1/2 Tbsp olive oil
2 cooked chicken sausage links, diced
1 red onion, diced
6 eggs, lightly beaten
Salt and pepper to taste
chopped cilantro
4 whole-wheat tortillas (10")
1 cup black beans, rinsed, drained and heated
1/2 cup shredded Cheddar or Jack cheese
1 avocado, pitted, peeled, and sliced
Salsa
Pickled Jalapenos, optional
Instructions:
- Heat the oil in a large skillet or saute pan over medium heat. Add the sausage and onion; cook for 5 minutes or until lightly browned. Turn the heat to low
- Pour the eggs into the skillet. Cook slowly, constantly stirring with a wooden spoon unti lthe eggs are firm but still mosit. Remove from the heat, season with salt and pepper, and stir in the cilantro
- Wrap the tortillas in damp paper towels and heat in the microwave for 45 seconds. (Or heat them individually in a dry pan until warm and lightly toasted.) Divide the eggs, beans, cheese and avocado among the tortillas. Roll into tight packages and top each burrito with salsa, more cilantro and jalapenos (if using).
Makes 4 servings/Cost per serving: $2.42
415 calories
17 g fat (5g saturated)
625 mg sodium
Save 384 calories and $3.57 from the Bob Evans Meat Lovers' BOBurrito
Recipe from "Cook This, Not that: Kitchen Survival Guide" by David Zinczenko & Matt Goulding
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