English muffins are great and it isn't too hard to find varieties that are around 110 calories per muffin.
Here is a scone recipe that works out to about 130 calories per scone. The cooked scones freeze well, so you could make a batch on the weekend, freeze them, and then take one out each night for the next day.
Scottish Scones- 1/2 cup 2% milk
- 1 egg
- 2 cups flour plus more for work surface
- 2 tsps baking powder
- 1 tsp salt
- 1 tbsp sugar
- 1/4 margarine (at least 65% vegetable oil)
1. Combine milk and egg and set aside.
2. Stir flour, baking powder, salt, and sugar. Cut in margine with pastry cutter until mixture resembles course meal.
3. Make a well in the center of the dry ingredients, pour milk and egg into well, then stir until just combined. Turn dough out onto a floured surface and knead very lightly 8 to 10 times. Form dough into a ball and pat out into a circle about 1 inch thick. Cut into 12 wedges.
4. Place wedges on baking sheet lined with parchment paper and bake at 450 for 10-12 minutes.
Makes 12 scones. Nutrition (per scone): 130 calories, 4g fat, 1g saturated fat, 19mg cholesterol, 300mg sodium, 20g carbs, .6g fiber, 1.3g sugar, 3g protein.
To make the scones more interesting, you can stir in various dried fruit; frozen blueberries, peaches, or other fruit; fresh or dried herbs; lemon zest and poppyseeds; chocolate chips; chopped nuts; whatever you want. I made a goat cheese and rosemary version that came out great (the goat cheese did increase the calories to about 140 per scone).
You also might be able to reduce the calories further by using 1% milk, skim milk, or soy milk in place of the 2% milk and 1/4 cup eggbeaters instead of the egg. If you are worried more about trans fats than calories, use butter instead of the margarine.