i want healthy break fast recipe?

Answer 1

Healthy Breakfast Frittata

This great tasting frittata recipe is full of healthy benefits along with giving you a substantial breakfast that will sustain you for hours. If you like lamb or turkey, it is a perfect complement to the kale and will satisfy even the hardiest of appetites.

Prep and Cook Time: 20 minutes

Ingredients:
½ medium onion, minced
4 medium cloves garlic, chopped
¼ lb ground lamb or turkey
2 + 1 TBS chicken broth
3 cups rinsed and finely chopped kale, (stems removed)
2 whole free range chicken eggs
3 egg whites
salt and black pepper to taste


Directions:



Preheat broiler on low.

Heat 1 TBS broth in a 9-10 inch stainless steel skillet. Healthy Sauté onion over medium heat, for about 3 minutes, stirring often.

Add garlic, ground lamb or turkey, and cook for another 3 minutes on medium heat, breaking up clumps.

Add kale and 2 TBS broth. Reduce heat to low and continue to cook covered about 5 more minutes. Season with salt, pepper and mix.

Beat eggs, season with a pinch of salt and pepper, and pour on top of mixture evenly. Cook on low for another 2 minutes without stirring.

Put under broiler in middle of oven, about 7 inches from the heat source, on low, so it has time to cook without the top burning. When it gets firm it is done, about 2-3 minutes.

Serves 2

Healthy Cooking Tips:

It is important to chop kale fine so it cooks in a shorter amount of time and integrates with the other flavors. Also, make sure you break up the clumps of meat with a spoon while sautéing. This will also allow the flavor of the meat to seep into the other ingredients. Use a stainless steel skillet as close to 9-10 inches as possible so the vegetables don't over cook and you have some height to your finished frittata.


Nutritional Profile


Introduction to Recipe Rating System Chart

The following chart shows the nutrients for which this recipe is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this recipe; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for a 25-50 year old healthy woman); the nutrient density rating; and, the recipe's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. Read more detailed information on our Food and Recipe Rating System ...
Healthy Breakfast Fritata
1.00 serving
293.78 calories
Nutrient Amount %DV Nutrient
Density World's Healthiest
Foods Rating
vitamin K 852.40 mcg 1065.5 65.3 excellent
vitamin C 124.23 mg 207.1 12.7 excellent
vitamin A 9270.30 IU 185.4 11.4 excellent
tryptophan 0.31 g 96.9 5.9 excellent
selenium 39.29 mcg 56.1 3.4 very good
protein 26.13 g 52.3 3.2 very good
manganese 0.94 mg 47.0 2.9 good
vitamin B2 (riboflavin) 0.76 mg 44.7 2.7 good
iodine 59.44 mcg 39.6 2.4 good
vitamin B12 (cobalamin) 1.75 mcg 29.2 1.8 good
phosphorus 258.36 mg 25.8 1.6 good
vitamin B6 (pyridoxine) 0.50 mg 25.0 1.5 good
World's Healthiest
Foods Rating Rule
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%



In Depth Nutritional Profile for Healthy Breakfast Frittata

Answer 2

No idea where my mom got this recipe [it's quite possible she created it herself], but these muffins are FANTASTIC and have low/no Cholesterol. After my dad had open heart surgery, my mom started cooking healthy foods for him, and I think this was one of her inventions during that time:

Nancy's Fantastic Bran Muffins

Beat 1/2 cup margarine [e.g. Fleishman's lite. I suppose you could use butter, but that would add to the fat.]

Add and beat well:
5 tablespoons [tbls] sugar [it's a small amount, so you could possibly use Splenda, Equal, etc.]
2 tbls molasses
1/3 cup egg beater/egg substitute OR 1 large egg

Measure and mix together:
1 cup oat flour
1/2 cup unbleached flour
2 rounded teaspoons [tsp] Baking Powder
1/2 tsp salt [optional]
1/2 tsp Baking Soda
1 rounded tsp cinnamon
3/4 cup wheat bran

Mix and heat in microwave for approx. 45 seconds:
1 cup skim milk
1 tbls vinegar
Fix milk first and allow 10-15 minutes for it to curdle after microwave.

Add first the flour mixture and then the soured milk quickly to molasses mixture, stirring enough to incorporate all well but not prolonged beating.

Add, if desired:
1/4 cup raisins
[Note: I suppose you could try adding shredded carrots or nuts, but I've never done this.]

Using muffin pan paper cup liners, fill muffin cups 2/3 full. Bake until muffins are slightly browned and set, about 20 minutes in a 425 degree preheated oven. These can be frozen and reheated in the microwave [I often make a double or triple batch and do just that].

Answer 3

Healthy breakfast recipes is essential and can not be compensated by other meals. Several studies have shown that the systematic absence resulted in higher food high in fat consumption, thereby promoting weight gain. For those who fight against overweight, a healthy breakfast recipes and enough feeding is an essential element of the nutrition strategy .

Answer 4

Oatmeal Blueberry Muffins
* 1 1/4 cups quick cooking oats
* 1 cup all-purpose flour
* 1/3 cup white sugar
* 1 tablespoon baking powder
* 1/2 teaspoon salt
* 1 cup milk
* 1 egg
* 1/4 cup vegetable oil
* 1 cup blueberries, rinsed and drained

Combine oats, flour, sugar, baking powder, and salt. Mix in milk, egg, and oil; mix just until dry ingredients are moistened. Fold in blueberries. Fill greased muffin cups 2/3 full with batter.Bake at 425 degrees F (220 degrees C) for 20 to 25 minutes.

Answer 5

you can try this..

Vegetable Bread

3/4 c. chopped onion, celery, and bell pepper
3 oz. Parmesan cheese
1 1/2 sticks butter
1 sm. jar pimento
3 cans biscuits (10 count)

Saute onions, celery, and pepper; add pimento and cheese. Mix well. Quarter biscuits; add sauteed mix. Stir until well coated. Spray bundt pan with Pam. Pour mixture in pan and bake 30 minutes at 350 degrees or until brown

it's delicious.

Answer 6

a bowl of raisin bran or a whole grain english muffin with cream cheese and fruit
eat any fruits except banana or watermelon with whole grain breads as toast.
Muffins made without sugar.

Answer 7

Bowl of melons, strawberries , mandarine oranges, pecans or walnuts, with a teaspoon of honey.

Answer 8

here's a website to try.

www.foodnetwork.com