From Mama's Table to Mine (22 page)
Read From Mama's Table to Mine Online
Authors: Bobby Deen
Western Omelet Bake
This seriously scrumptious, cheesy bake is a real treat in the morning. The bell peppers, onions, and ham load it up with great flavor. And like most breakfast bakes, this one can be prepped the night before, refrigerated, and popped into the oven in the morning, making it a great choice for breakfast and brunch entertaining. I love no-fuss dishes like this one that leave me more time to spend with my guests.
Serves 4
Serves 4
1 cup finely chopped green bell peppers
½ cup finely chopped onions
4 large eggs
1 cup egg whites, fresh or pasteurized
1 cup 1% milk
⅛ teaspoon hot sauce
Freshly ground black pepper to taste
4 slices light whole-wheat bread, toasted and cut into 1-inch pieces
4 ounces extra-lean ham steak, finely chopped
1 cup grated low-fat Cheddar cheese
1.
Preheat the oven to 350°F. Lightly spray an 8-inch square baking pan with cooking spray.
Preheat the oven to 350°F. Lightly spray an 8-inch square baking pan with cooking spray.
2.
In a medium nonstick skillet lightly coated with cooking spray, cook the bell peppers and onions over medium heat, stirring frequently, until softened, 3 to 5 minutes.
In a medium nonstick skillet lightly coated with cooking spray, cook the bell peppers and onions over medium heat, stirring frequently, until softened, 3 to 5 minutes.
3.
Meanwhile, in a medium bowl, whisk together the eggs, egg whites, milk, hot sauce, and pepper.
Meanwhile, in a medium bowl, whisk together the eggs, egg whites, milk, hot sauce, and pepper.
4.
Scatter the toasted bread evenly over the bottom of the prepared baking pan. Top with the ham, followed by the bell pepper mixture, and then the Cheddar. Pour the egg mixture over the top. Bake for 1 hour, or until a knife inserted into the center comes out clean. Cut into pieces and serve.
Scatter the toasted bread evenly over the bottom of the prepared baking pan. Top with the ham, followed by the bell pepper mixture, and then the Cheddar. Pour the egg mixture over the top. Bake for 1 hour, or until a knife inserted into the center comes out clean. Cut into pieces and serve.
BREAKIN’ IT DOWN
Before: 21g fat, 350 calories
After: 10g fat, 289 calories
After: 10g fat, 289 calories
30g protein | 21g carbohydrate | 5g fiber | 783mg sodium
Easy Eggs Florentine
The trick to slimming down this classic breakfast dish is in lightening up the hollandaise sauce. I skip the egg yolks and use low-fat milk thickened up with flour and a little pat of butter for a rich, luscious texture. Then I keep it nice and bright with a good squeeze of fresh lemon juice.
Serves 4
Serves 4
1 package (10 ounces) frozen chopped spinach, thawed, drained, and squeezed dry
4 large eggs
½ teaspoon salt
¼ teaspoon freshly ground black pepper
1 tablespoon unsalted butter
1 tablespoon all-purpose flour
¾ cup 1% milk
1 tablespoon fresh lemon juice
2 multigrain English muffins, split and toasted
2 tablespoons coarsely chopped fresh basil (optional)
1.
In a large nonstick skillet, heat the spinach over medium heat until warm. Using the back of a spoon, make four small indentations to create nests in the spinach. Carefully crack an egg into each nest and sprinkle ¼ teaspoon of the salt and ⅛ teaspoon of the pepper over the eggs. Cover and cook over low heat until the eggs are lightly set, about 5 minutes.
In a large nonstick skillet, heat the spinach over medium heat until warm. Using the back of a spoon, make four small indentations to create nests in the spinach. Carefully crack an egg into each nest and sprinkle ¼ teaspoon of the salt and ⅛ teaspoon of the pepper over the eggs. Cover and cook over low heat until the eggs are lightly set, about 5 minutes.
2.
Meanwhile, melt the butter in a small saucepan. Whisk in the flour and cook for 1 minute. Slowly whisk in the milk. Let the mixture bubble until thickened, about 2 minutes. Take the pan off the heat and whisk in the lemon juice, the remaining ¼ teaspoon salt, and the remaining ⅛ teaspoon pepper.
Meanwhile, melt the butter in a small saucepan. Whisk in the flour and cook for 1 minute. Slowly whisk in the milk. Let the mixture bubble until thickened, about 2 minutes. Take the pan off the heat and whisk in the lemon juice, the remaining ¼ teaspoon salt, and the remaining ⅛ teaspoon pepper.
3.
Place one English muffin half, cut side up, on each of four plates. Top each muffin half with an egg and spinach nest. Drizzle the sauce over the eggs and sprinkle with basil, if you like. Serve immediately.
Place one English muffin half, cut side up, on each of four plates. Top each muffin half with an egg and spinach nest. Drizzle the sauce over the eggs and sprinkle with basil, if you like. Serve immediately.
BREAKIN’ IT DOWN
Before: 28g fat, 461 calories
After: 10g fat, 281 calories
After: 10g fat, 281 calories
8g protein | 34g carbohydrate | 4g fiber | 689mg sodium
Toasted-Waffle Ham and Egg Sandwich
This sandwich combines one of the South’s most beloved sweet and salty flavor pairings—pancake syrup with ham and egg. I like to hit my eggs with a sprinkle of coarse sea salt at the end to really bring out their flavor. The great thing about coarse salt is that you don’t need much to get a good flavor going so you won’t blow your sodium intake for the day on your first meal.
Serves 4
Serves 4
4 slices 98% fat-free, low-sodium smoked Virginia ham (1 ounce each)
4 large eggs
Freshly ground black pepper to taste
4 frozen toaster waffles, preferably whole grain
¼ cup light maple syrup
1.
Preheat the oven to 250°F.
Preheat the oven to 250°F.
2.
In a large nonstick skillet, cook the ham slices over medium heat until the edges curl, about 30 seconds per side. Then set in an ovenproof dish and keep warm in the oven.
In a large nonstick skillet, cook the ham slices over medium heat until the edges curl, about 30 seconds per side. Then set in an ovenproof dish and keep warm in the oven.
3.
Fry the eggs, covered, in the hot skillet over medium heat until cooked to the doneness you like. Season with pepper.
Fry the eggs, covered, in the hot skillet over medium heat until cooked to the doneness you like. Season with pepper.
4.
Meanwhile, toast the waffles according to the package directions.
Meanwhile, toast the waffles according to the package directions.
5.
In a small microwave-safe bowl, warm the syrup in the microwave on medium power for 15 seconds.
In a small microwave-safe bowl, warm the syrup in the microwave on medium power for 15 seconds.
6.
Divide the waffles among four plates, drizzle with the syrup, and top each with a slice of ham and an egg.
Divide the waffles among four plates, drizzle with the syrup, and top each with a slice of ham and an egg.
BREAKIN’ IT DOWN
Before: 15g fat, 362 calories
After: 11g fat, 246 calories
After: 11g fat, 246 calories
15g protein | 21g carbohydrate | 1g fiber | 540mg sodium
Wakin’ to Bacon
If you’re a bacon fan—and really, who isn’t—you can use your favorite bacon here instead of the ham. Just remember that turkey bacon is a lot lighter than pork bacon is, and I think it tastes great.
French Toast Casserole
When I was a little boy, I used to love sneaking down to the fridge at night to see what goodies I might find there for the next day. When I would discover one of my Mama’s breakfast casseroles sitting in there for the morning, I would hardly be able to sleep that night. This is my version of Mama’s French toast casserole, which was one of my favorites. The sweet, nutty flavor is perfect on a lazy Sunday morning. You really need to let this casserole sit for only 30 minutes or so, but if you know you’re going to be short on time in the morning, feel free to pull it together the night before, just like my Mama used to do.
Serves 10
Serves 10
12 ounces sliced, day-old low-calorie bread
6 large eggs
2 large egg whites
3 cups skim milk
¼ cup packed light brown sugar
3 tablespoons finely chopped pecans
2 teaspoons pure vanilla extract
½ teaspoon ground cinnamon
Pinch of salt
Light maple syrup, for serving (approximately 1¼ cups)
1.
Lightly spray a 9 by 13-inch baking pan with cooking spray. Arrange the bread in two long rows, slightly overlapping the slices.
Lightly spray a 9 by 13-inch baking pan with cooking spray. Arrange the bread in two long rows, slightly overlapping the slices.
2.
In a large bowl, whisk together the eggs, egg whites, milk, brown sugar, pecans, vanilla, cinnamon, and salt. Pour the mixture over the bread. Cover with plastic wrap and refrigerate for at least 30 minutes.
In a large bowl, whisk together the eggs, egg whites, milk, brown sugar, pecans, vanilla, cinnamon, and salt. Pour the mixture over the bread. Cover with plastic wrap and refrigerate for at least 30 minutes.
3.
Preheat the oven to 350°F.
Preheat the oven to 350°F.
4.
Bake the casserole for 40 minutes, or until it is puffed and golden. Slice and serve. Top with warm maple syrup.
Bake the casserole for 40 minutes, or until it is puffed and golden. Slice and serve. Top with warm maple syrup.
BREAKIN’ IT DOWN
Before: 42g fat, 693 calories
After: 6g fat, 236 calories
After: 6g fat, 236 calories
9g protein | 37g carbohydrate | 1g fiber | 325mg sodium
Nutritional count includes maple syrup for serving.
Add Some Fruit
I never miss an opportunity to work fruit into my diet. And this dish is a perfect place to add it. Sometimes I skip the maple syrup altogether and add sweetness by topping my French toast with fresh strawberries or blueberries. Other times, I whip up a homemade berry syrup by heating the berries on the stove just until they release their juices. Then I add a dash of maple syrup and serve it warm. Check out the
Pecan Waffles with Strawberry Syrup
for an example of this type of berry syrup.
Pecan Waffles with Strawberry Syrup
When I first whipped up these little beauties, even I couldn’t believe they were good for me. They taste
that
decadent. These waffles have a crunchy crust and are light and fluffy on the inside, which can be difficult to pull off with whole-wheat flour alone. But mixed with the white flour, you get a light and airy texture along with a healthier waffle.
Serves 4
that
decadent. These waffles have a crunchy crust and are light and fluffy on the inside, which can be difficult to pull off with whole-wheat flour alone. But mixed with the white flour, you get a light and airy texture along with a healthier waffle.
Serves 4
Waffles
½ cup all-purpose flour
¼ cup whole-wheat flour
¼ cup finely chopped pecans
1 tablespoon sugar
¾ teaspoon baking powder
¼ teaspoon ground cinnamon
⅛ teaspoon salt
¾ cup skim milk
1½ tablespoons canola oil
1 large egg, lightly beaten
Strawberry Syrup
1½ cups finely chopped strawberries
¼ cup light maple syrup
Large pinch of ground cinnamon
1.
To make the waffles: In a medium bowl, whisk together the all-purpose flour, whole-wheat flour, pecans, sugar, baking powder, cinnamon, and salt.
To make the waffles: In a medium bowl, whisk together the all-purpose flour, whole-wheat flour, pecans, sugar, baking powder, cinnamon, and salt.
2.
In a small bowl, whisk together the milk, oil, and egg until combined. Using a rubber spatula, fold the milk mixture into the flour mixture until just combined.
In a small bowl, whisk together the milk, oil, and egg until combined. Using a rubber spatula, fold the milk mixture into the flour mixture until just combined.
3.
Preheat a waffle iron according to the manufacturer’s instructions and spray it with cooking spray. Spoon about ¼ cup batter into the hot waffle iron, spreading the batter to the edges. Cook for 3 to 4 minutes, until the steaming stops. Repeat with the remaining batter. Keep warm in a 200°F oven.
Preheat a waffle iron according to the manufacturer’s instructions and spray it with cooking spray. Spoon about ¼ cup batter into the hot waffle iron, spreading the batter to the edges. Cook for 3 to 4 minutes, until the steaming stops. Repeat with the remaining batter. Keep warm in a 200°F oven.
4.
Meanwhile, to make the syrup: In a medium saucepan, combine the strawberries, maple syrup, and cinnamon. Cook over medium heat until the strawberries are just beginning to break down and the syrup is heated through, about 5 minutes. Serve warm over the waffles.
Meanwhile, to make the syrup: In a medium saucepan, combine the strawberries, maple syrup, and cinnamon. Cook over medium heat until the strawberries are just beginning to break down and the syrup is heated through, about 5 minutes. Serve warm over the waffles.
BREAKIN’ IT DOWN
Before: 21g fat, 411 calories
After: 12g fat, 296 calories
After: 12g fat, 296 calories
7g protein | 42g carbohydrate | 3g fiber | 171mg sodium
Freeze, Please
I highly recommend doubling this recipe. That way, if you manage to have any leftovers, you can freeze the waffles in a resealable plastic freezer bag. To reheat them, place the frozen waffles straight into the toaster.
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