Breakfast Ideas

[Guest guest]

Broccoli Quiche Loaf

Eight servings.

2 cups fresh, chopped broccoli florets (4 to 5 ounces)

1/2 cup chopped red bell pepper

1/2 cup chopped onion

1 carton (16 ounces) Egg Beaters (or 8 whole eggs, beaten)

1 cup (4 ounces) shredded low fat cheddar cheese

1/4 teaspoon (or more to taste) hot pepper sauce (or black pepper)

Salt to taste (I use 1/2 teaspoon)

Preheat oven to 350 degrees F. Lightly spray a loaf pan with cooking

spray (olive oil is good) or use a nonstick loaf pan.

Steam the broccoli until crisp-tender but not mushy (do not

overcook). Beat eggs with wire whisk in large mixing bowl until

completely blended. Add the remaining ingredients and stir well.

Pour mixture into the prepared pan. Bake for about 45 minutes, until

sharp knife inserted in center comes out clean. Allow to cool before

slicing.

Slice into bars 8 bars. Each bar has the equivalent of 1 egg, about

1/3 cup veggies, and 2 tablespoons cheese.

Salmon Brunch Bouquets

Serves 3 at two per person. From South Beach Online's The Daily Dish

07/17/04. Not only is this Phase 1 recipe quick and easy to prepare,

it's also an interesting breakfast alternative.

6 ounces smoked salmon

1/4 cup light cream cheese

1/2 medium seedless cucumber, sliced thinly lengthwise

6 strips of roasted red pepper

6 red leaf lettuce leaves, washed and blotted dry

Place cream cheese in a small bowl. Microwave for 15 to 20 seconds

until softened. Lay out lettuce leaves and place strips of salmon on

top. Spread softened cream cheese on the salmon, followed by strips

of cucumber and one roasted red pepper in the center of each. Roll

each lettuce leaf from one corner to form a short cone. Chill before

serving.

Western Omelet

One serving.

1 tablespoon chopped green bell pepper

1 tablespoon chopped red bell pepper

1 tablespoon chopped green onions

1/2 cup liquid egg substitute, such as Egg Beaters*

3 tablespoons shredded reduced-fat cheese

Salt and pepper to taste (can use seasoned salt if desired)

Lightly coat a medium skillet with cooking spray. Sauté the peppers

and onions until they are tender-crisp. Pour the egg substitute over

the vegetables.

When partially set, spread the cheese over half of the egg

substitute and fold the omelet in half over the filling. Continue

cooking until cooked through. Serve immediately.

Top with a couple of tablespoons of salsa, if desired.

*Can use 2 whole eggs instead, beaten with wire whisk until well

blended.

Tidbit Omelet

One serving.

1/4 cup cubed leftover cooked beef or chicken or turkey

2 large eggs

About 2 teaspoons chopped fresh herbs of your choice*

Salt and ground black pepper to taste

Put the leftover meat in a small nonstick skillet. Cook over medium

heat until thoroughly warmed through, 2 to 3 minutes. In a bowl,

beat the eggs with the herbs, salt, and pepper. Add the egg mixture

to the skillet and stir briefly to lightly scramble. Cook without

stirring for about 2 minutes more, until the eggs are softly set.

Tilt the skillet away from you. With a spatula, fold half of the

omelet over to enclose the filling. Cook for 30 seconds more, then

slide the omelet onto a plate and serve.

*For beef, choose from basil, marjoram, parsley, black pepper, white

pepper, rosemary, sage, savory, thyme.

*For chicken, choose from basil, dill, marjoram, oregano, paprika,

parsley, black pepper, white pepper, rosemary, sage, savory,

tarragon, thyme, tumeric.

Dried herbs can be substituted, using about 1/2 teaspoon, but fresh

is better.

Veggie Quiche Cups with Spinach

Six servings. MizFrog's version.

6 large eggs (or 1 1/2 cups Egg Beaters)

1 cup (4 ounces) shredded reduced-fat cheddar cheese (I use Kraft 2%)

1/2 cup diced red bell pepper

1/2 cup diced onions

1/2 cup cooked, fresh spinach, drained of excess liquid but not

squeezed dry*

(mash lightly with spoon or knife in strainer)

1/2 teaspoon salt (or to taste)

6 or more drops hot-pepper sauce (optional but good)**

(or use black pepper or cayenne to taste)

Preheat oven to 350 or 375 degrees F. Beat eggs with wire whisk in

large mixing bowl until completely blended. Add the remaining

ingredients and mix well with spoon.

Spray a large size nonstick muffin pan (6 cups with 1 cup capacity

each) with cooking spray. Divide mixture as evenly as possible into

each cup. (You do not need to use foil baking cups.) Bake for about

30 minutes, or until a sharp knife inserted in the center comes out

clean. They will rise during cooking and fall while cooling.

Note: You can use a smaller-capacity, 12-cup muffin pan if desired,

or even a loaf pan. Quiche cups (or slices) can be frozen and

reheated in the microwave.

Variations: Any combination of appropriate vegetables, chopped

(green or red bell peppers, onions, fresh cooked spinach, zucchini,

cauliflower, broccoli, spinach, mushrooms, etc.) and reduced-fat

cheeses may be used.