get out of bed breakfasts part 1

[Guest guest]

The following breakfasts are all from Jo Lund's Healthy Exchanges.

The book is " Eating Healthy With the Kids in mind " All nutritional values

are PER SERVING

Scrambled Egg Hash

serves 4 (1 cup)

3 cups loose packed frozen potatoes, thawed

1 full cup diced lean ham

6 eggs or egg subs, beaten

1/4 tsp lemon pepper

1/4 cup ff sour cream

spray skillet with buttered spray

Brown potatoes and ham for about 10 minutes, stirring occasionally. Add eggs

and lemon pepper. Mix well to combine, then stir in sour cream. Lower heat

then continue cooking until eggs are set.

225 cal. 9 gm fat, 18 gm protein,18 gm carbs, 475 mg sodium, 61 mg calcium, 2

gm fiber

Creamy scrambled eggs with franks

serves 4 (3/4 cup)

8 ounces 97% fat free franks, diced

6 eggs or substitute

1/2 tsp lemon pepper

1 teaspoon dried parsley flakes

1/2 cup fat free sour cream

In a skillet, spray with butter flavored spray, sautee franks for 3 - 4

minutes. Lower heat. In a medium bowl, combine eggs, and seasonings. Pour

into

the skillet with the eggs. Turn down heat, add sour cream. Continue cooking

slowely till the eggs are set.

152 cals., 8 gm fat, 14 gm protein, 6 gm carb, 460 mg sodium, 54 mg calcium,

0gm fiber

Ham Breakfast Casserole

Serves 4

8 slices reduced calorie white bread

1 full cup finely chopped lean ham

1/2 cup sliced mushrooms, fresh or canned

3/4 cup shredded rf cheddar cheese

4 eggs beaten

1 1/3 cups skim milk

1 teaspoon dry onion flakes

1 teaspoon dried parsley flakes

1/2 teaspoon lemon pepper

spray an 8X8 inch baking dish with butter flavored spray. Place 4 pieceds of

bread in dish. Sprinkle ham, mushrooms, and cheese on top. Cover with

remaining slices of bread. In a medium boel, combine eggs and milk. Add

seasonings. Mix well to combine, then pour over bread. Cover in frige for at

least

one hour, or over night. Uncover and bake 1 hour at 350* Let it rest for 5

minutes before serving.

289 calories, 9 mgm fat, 27 gm protein, 25 gm carbs, 873 mg sodium, 317

calcium 5 gm fiber