3/4 cup rolled oats
3/4 cup whole wheat all purpose flour
2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1 1/2 cups non-fat milk
1 large egg white, beaten
Mix all dry ingredients in a medium size bowl.
Add the milk and beaten egg and still until all ingredients are combined.
Heat a non-stick frying pan and spray with cooking oil or Pam
Then pour about 1/4 cup of the batter into the pan.
When the pancakes are bubbly on the edges flip them over with a spatula and cook 30 - 60 seconds more.
Serve with low cal maple syrup or you can eat them cold with butter and jam or butter and a slice of cheddar cheese.
06-24-2004, 09:57 PM
Here is a protein/oatmeal pancake that I make on a regular basis...This is only one serving...
1/3 c. oatmeal
1/3 c. cottage cheese
1/3 c. egg whites
vanilla and splenda to taste...
Use a hand blender to blend till smooth, put in a non stick pan as you would usually do with a regular pancake...
This makes one large pancake or 2-3 smaller ones...
08-06-2004, 01:00 AM
POINTS® value | 2
Servings | 12
Preparation Time | 15 min
Cooking Time | 10 min
Level of Difficulty | Easy
snacks | If you're in a hurry, grab two of these, a piece of fruit and a small container of fat-free milk for a 7 POINTS breakfast to go.
1 cup white self-rising flour
1 tsp ground cinnamon
1 tsp ground nutmeg
1 Tbsp unpacked brown sugar
6 pieces dried apricot halves, chopped
1/4 cup dried apple(s), chopped
3/4 oz raisins
1 tsp olive oil
2 large egg(s), lightly beaten
1/4 cup fat-free skim milk
Preheat oven to 400°F (200°C). Coat a nonstick baking sheet with cooking spray.
Sift dry ingredients into a bowl and stir in dried fruit.
Stir in oil, eggs and milk until well-combined.
Place tablespoons of mixture onto baking sheet and bake in oven for about 10 minutes.
08-06-2004, 01:02 AM
POINTS® value | 5
Servings | 6
Preparation Time | 10 min
Cooking Time | 0 min
Level of Difficulty | Easy
snacks | Prepare these in triple batches and keep them in the freezer for up to eight weeks. They make power-packed breakfasts in a flash.
1/2 cup chunky peanut butter
2/3 cup corn flakes, crushed
3 Tbsp honey
1/3 cup nonfat dry milk, instant form
1 cup fat-free vanilla yogurt
1 Tbsp fat-free sweetened condensed milk
Knead ingredients together. Form into 6 sticks and wrap individually in wax paper. Store in an airtight container.
08-07-2004, 12:50 AM
Carrot Pineapple Muffins
POINTS® value | 1
Servings | 12
1 cup all-purpose flour
1/3 cup McNeil Specialty Products SPLENDA (R) No Calorie Sweetener
1 tsp baking powder
1/2 tsp baking soda
1 tsp ground cinnamon
1/4 tsp nutmeg
1/8 tsp table salt
1 items egg white(s)
1/4 cup unsweetened applesauce
1 cup carrot(s)
1/2 cup Del Monte Crushed Pineapple In Its Own Juice
1 tsp vanilla extract
Carrots should be shredded. Mix all ingredients and bake in muffin pan 350 for 20 min.
08-07-2004, 12:53 AM
Stuffed French Toast
4 Points Per Serving
8 slices reduced-calorie white bread
1/4 cup (2 ounces) Philadelphia fat-free cream cheese
1/4 cup strawberry spreadable fruit spread
2 eggs or equivalent in egg substitute ( i use 2 egg whites)
2 tablespoons skim milk
1/2 teaspoon vanilla extract
Spread 1 teaspoon cream cheese onto each slice of bread. Spread 1 teaspoon fruit spread over top of each. Put bread together to form 4 sandwiches. In a medium bowl, combine eggs, skim milk, and vanilla extract. Beat well, using a fork. Spray a griddle or large skillet with butter-flavored cooking spray. Dip each sandwich into egg mixture, coating both sides evenly. Place on griddle and cook 2 to 3 minutes on each side or until golden brown. Serve at once. ((sprinkle lightly with powdered sugar))
2 cups All Bran cereal
1 1/2 c. Skim Milk
3 egg whites
1/4 cup unsweetened apple butter
1/4 c. sugar
1 1/4 c. whole wheat flour
1T. & 1t. baking powder
1/2 t salt
Fruit (of your choice... berries, apples, etc)
In a large bowl, mix first four ingredients and let sit for 10 minutes. Add the remaining ingredients and mix lightly. Bake at 350 for 15 - 20 minutes in a greased or lined muffin pan.
Makes 12 muffins at 2 points each
04-04-2006, 12:59 PM
* 8 slices of day-old sliced whole grain bread
* 1/2 cup egg substitute (equivalent to 2 eggs)
* 3/4 cup nonfat milk
* 2 tsp vanilla extract
* 1/2 tsp cinnamon
Combine egg substitute, milk, vanilla and cinnamon in a wide bowl or dish. Dip bread in egg mixture ensuring both sides are soaked. Heat griddle or nonstick skillet, sprayed with nonstick cooking spray, on medium-high.
Alternatively, heat oven to 450 degrees and spray a cookie sheet with nonstick cooking spray Place bread slices in skillet or griddle, or on cookie sheet and cook until both sides of bread are golden brown. About 3 minutes each side.
Top with confectioner's sugar and fresh fruit or maple syrup.
Per two slice serving (before toppings): Calories 188, Calories from Fat 21, Calories from Fat 2.3g (sat 1.1g), Cholesterol 1mg, Sodium 332mg, Carbohydrate 31.2g, Fiber 4.2g, Protein 10.6g
04-04-2006, 01:01 PM
Serve them with pure maple syrup or with fresh berries and a little low fat vanilla yogurt.
* 1 cup all-purpose flour
* 1/4 cup sugar
* 1 tsp baking powder
* 1/2 tsp baking soda
* 1 egg, lightly beaten, or 1/4 cup egg substitute
* 1 cup low fat buttermilk
* 2 tsp canola oil
* 1 tsp vanilla extract
* 1 cup seasonal chopped fruit (optional)
Combine flour, sugar, baking powder and baking soda in a large bowl. In another bowl, combine egg, buttermilk, oil and vanilla. Make a well in the center of flour mixture and add wet ingredients. Stir with a whisk until smooth.
If you’re using fruit, add it now. For each pancake, scoop 1/4 cup of batter on to a hot griddle or nonstick skillet sprayed with cooking spray. Turn pancakes when bubbles appear and edges are cooked, after about 1 1/2 minutes. Cook for 1 minute on second side.
Serves 5 (2 pancakes)
Per Serving: Calories 180, Calories from Fat 31, Total Fat 3.5g (sat 0.7g), Cholesterol 44mg, Sodium 266mg, Carbohydrate 31.8g, Fiber 0.6g, Protein 5.4g
04-04-2006, 01:06 PM
* 3 cups apple juice
* 1/2 tsp ground cinnamon
* 1 1/2 cups quick oats
* 1/2 cup chopped apple
* 1/4 cup maple syrup
* 1/4 cup raisins
* 1/4 cup chopped walnuts
* 4 tbsp fat free vanilla yogurt
Combine apple juice and cinnamon in a medium saucepan. Bring to a boil. Stir in oats, chopped apple, maple syrup and raisins. Reduce heat and cook until most of juice is absorbed, stirring occasionally. Fold in walnuts.
Serves 4. Top each bowl with a tablespoon of yogurt.
Per Serving: Calories 271, Calories from Fat 62, Total Fat 6.8g (sat 0.8g), Cholesterol 0mg, Sodium 15mg, Carbohydrate 46.2g, Fiber 4.2g, Protein 6g
07-02-2007, 05:37 PM
I know, I know, it sounds weird... but it's SOOOO good. A friend of mine who I introduced these to said they made her feel like she was eating pizza (crisp, chewy, and a little cheesy) Another friend likes them on english muffins.
*preheat oven to 375
6 waffles (105/90 cal)
2 eggs (140 cal)
1/3 C plain yogurt (50 cal)
3 Laughing cow light swiss cheese wedges (105 cal)
1/2 C chopped ham (105)
2 Tablespoons sliced green onion
(salt, pepper, garlic to taste)
1 - Spread 1/2 cheese wedge on each waffle & then sprinkle each with ham. ***If you want to add veggies - add now!
2 - Whisk together egg, yogurt, and green onions (+ spices)
3 - Spoon evenly over waffles & bake for 15-25 minutes - until egg mixture is set/firm.
Calories per waffle: 171 (frozen) or 157 (mix)
*Veggies I've also tried: raw sliced mushrooms, sauteed onions & pepper, broccoli... ALL yummy!
And in case you weren't convinced - I took a pic for you too see what they could look like:
Thanks for the recipes - they are all so delicious (not just healthy).
@sweetnsassyfied: wow what an achievement! and I love your motto :)
Keep Smiling. Tammy.
04-06-2012, 11:01 AM
BERRY GOOD MUFFINS
Prep time: 40 minutes
1-1/3 c. all-purpose flour
1 c. rolled oats
¼ c. brown sugar
1 tbsp. baking powder
½ tsp. cinnamon
1 c. skim milk
1 egg, beaten
3 tbsp. vegetable oil
1¼ c. blueberries
¾ c. raspberries
1. Preheat the oven to 425° F (218° C).
2. Spray muffin cups with non-stick cooking spray.
3. Combine flour, oats, brown sugar, baking powder, and cinnamon in a mixing bowl.
4. Fold in berries.
5. Spoon the mixture into the muffin cups, approximately 2/3 full.
6. Bake for 25-30 minutes or until light golden brown.