Blueberry Scones

How to make Blueberry Scones Recipe - For a special weekend breakfast, try these whole-grain scones that have half the calories and fat of bakery versions.

Ingredients:

1¼ cups all-purpose flour, plus

extra for work surface

¾ cup whole-wheat flour

1 tablespoon granulated sugar

2 teaspoons baking powder

¼ teaspoon salt

½ cup low-fat milk, plus

2 teaspoons

3 tablespoons canola oil

1 egg

¾ cup fresh blueberries

½ cup powdered sugar

Method:

1 Heat oven to 400°F and spray a baking sheet with olive oil. In a large bowl, combine the flours, sugar, baking powder, and salt. In a small bowl, combine ½ cup milk, the oil, and egg. Pour liquid mixture into the dry mixture. Mix to combine. Add blueberries.

2 Sprinkle additional flour on a cutting board and turn the dough over on it, then pat into an 8-inch circle. Score dough into 8 wedges, cutting just halfway through the dough. Bake 20 minutes; finish cutting wedges and place on a wire rack.

3 Once the scones are cool enough to touch, mix powdered sugar and 2 teaspoons milk. Drizzle over scones with a spoon. Makes 8 scones.

Nutrition per scone: 215 calories; 5g protein; 6g fat (1g saturated fat); 35g carbohydrate; 2g fiber; 50mg calcium; 2mg iron; 149mg sodium.

kitchen tip:

Be sure not to overmix the dough after you’ve combined the dry and wet ingredients; doing so will make the scones tough.

Blueberry Scones

Banana Quinoa Waffles with Mixed Berries

How to make Banana Quinoa Waffles with Mixed Berries Recipe - These waffles are so healthy that it’s okay to drizzle real maple syrup on them.

Ingredients:
1⁄2 cup water
1⁄4 cup quinoa
12⁄3 cups white whole-wheat flour
2 tablespoons packed brown
sugar
1 teaspoon baking powder
1⁄4 teaspoon salt
1 cup mashed ripe banana
3 eggs, separated
4 tablespoons (1⁄2 stick)
unsalted butter, melted
11⁄2 cups fat-free milk
2 cups fresh berries
(blueberries, raspberries,
sliced strawberries)
Maple syrup (if desired)

Method:
1 In a small saucepan, bring the water to a boil. Stir in quinoa. Reduce heat, cover, and simmer for 10 to 12 minutes, until tender and liquid is absorbed. Remove from heat. Transfer to small bowl; chill 1 to 2 hours.

2 Preheat waffle iron, according to manufacturer’s instructions. In a large bowl, combine flour, brown sugar, baking powder, and salt. In a medium bowl, combine cooked quinoa, banana, egg yolks, butter, and milk. Add to flour mixture; stir until combined.

3 In another medium bowl, beat egg whites until stiff. Fold in banana batter.

4 Add batter to waffle iron. Cook according to manufacturer’s instructions. Top with berries and syrup, if desired. Makes 10 waffles.

Nutrition per waffle: 176 calories; 7g protein; 5g fat (3g saturated fat); 27g carbohydrate; 3g fiber; 95mg calcium; 1mg iron; 133mg sodium.

Banana Quinoa Waffles with Mixed Berries

Chocolate Hazelnut Pancakes with Raspberry Sauce

How to make Chocolate Hazelnut Pancakes with Raspberry Sauce Recipe - If you have a toddler in the house, tear pancakes into pieces and put a few teaspoons of sauce on her plate. Let her “paint” the pancakes with the sauce.

Pancakes:
1¼ cups all-purpose flour
2 teaspoons baking powder
¼ teaspoon salt
¼ cup chocolate-hazelnut
spread
1 egg
3 tablespoons sugar, divided
1¼ cups low-fat milk
Canola oil

Sauce:
1 12-ounce package frozen
raspberries
¼ cup cold water
1 tablespoon cornstarch

Method:
1 Whisk together flour, baking powder, and salt. In another bowl, whisk chocolate-hazelnut spread, egg, 1 tablespoon sugar, and milk. Whisk milk mixture into flour mixture (it’s okay if there are a few lumps).

2 Heat oil-coated skillet on medium. Pour in ¼ cup of batter. Cook 2 to 3 minutes. Turn when bubbles appear. Cook 1 to 2 minutes until brown on the bottom.

3 Put the raspberries and remaining sugar in a pan (break up berries with a spoon). Heat on medium until bubbly. Mix the water and cornstarch. Add to berry mixture. Stir and cook 2 minutes past when sauce thickens. Strain seeds if desired. Makes 10 pancakes and 1¾ cups sauce.

Nutrition per pancake with 1½ tablespoons sauce: 151 calories; 4g protein; 4g fat (1g saturated fat); 26g carbohydrate; 3g fiber; 117mg calcium; 1mg iron; 157mg sodium.

Chocolate Hazelnut Pancakes with Raspberry Sauce

German Pancake with Berries

How to make German Pancake with Berries Recipe - Give the kids a job: Once this pancake cools, ask them to decorate it with berries.

Ingredients:
2 tablespoons butter
2 eggs
½ cup all-purpose flour
½ cup reduced-fat milk
1 tablespoon granulated sugar
1 teaspoon vanilla extract
¼ teaspoon salt
3 cups fresh blueberries,
raspberries, blackberries, and
sliced strawberries
2 tablespoons powdered sugar

Method:
1 Heat oven to 400°F. Place butter in a 10-inch ovenproof skillet. Put the skillet in the oven for 3 to 5 minutes, or until butter melts. Whisk eggs in a bowl. Add flour, milk, granulated sugar, vanilla, and salt; whisk until the mixture is smooth. Immediately pour batter into the hot skillet. Bake for 20 to 25 minutes, or until puffed and browned.

2 Remove from the oven. The pancake will fall in the center as it cools. Top with berries and powdered sugar. Cut in six pieces and serve immediately. Makes 6 servings. Nutrition per serving: 159 calories; 5g protein; 6g fat (3g saturated fat); 22g carbohydrate; 3g fiber; 47mg calcium; 1mg iron; 157mg sodium.

German Pancake with Berries

Fast Frittata

How to make Fast Frittata Recipe - If you can’t find the flavored egg product used in this recipe, stir 1⁄3 cup salsa into a carton of the plain version.

Ingredients:
1 tablespoon vegetable oil
½ 20-ounce package
refrigerated shredded hash
brown potatoes (2½ cups)
Salt and pepper
4 ounces pre-cooked smoked
turkey sausage, quartered
lengthwise and sliced
crosswise
1 carton (15 ounces) Egg
Beaters Southwestern flavor
1 ounce Manchego or Parmesan
cheese, finely shredded

Method:
1 Heat oil on medium in a large ovenproof nonstick skillet. Add potatoes and sprinkle lightly with salt and pepper. Cook for 5 minutes or until the potatoes are lightly browned, stirring occasionally. Press potatoes into a uniform layer.

2 Top potatoes evenly with turkey sausage and egg. Cook, uncovered, for 5 minutes, occasionally tilting skillet and lifting frittata around the edges with a spatula to allow uncooked mixture to flow underneath.

3 Turn on broiler. Broil egg mixture 4 to 5 inches from the heat for 2 to 4 minutes, or until the top is set. Sprinkle frittata with cheese. Let stand 5 minutes before cutting.

Makes 8 servings. Nutrition per serving: 130 calories; 9g protein; 5g fat (2g saturated fat); 11g carbohydrate; 1g fiber; 64mg calcium; 1mg iron; 489mg sodium.

nutrition note:
Both Manchego a sheep’s milk cheese from Spain and Parmesan are aged cheeses. They’re generally lower in fat than other types, and they have a slightly sharper flavor, too, so a little goes a long way. They’re both good choices for encouraging healthful and adventurous eating.

Fast Frittata