begin with BREAKFAST

Make your morning meal a priority, and enjoy these hearty, nutritious dishes.

Increase your chances of living a healthier, happier life by eating a well-balanced breakfast daily. Treat your family or friends to a leisurely weekend repast of Oatmeal Pancakes With Cider Sauce and crispy Brown Sugared Turkey Bacon. Short on time? Try a smoothie or low-fat muffin. Either way, you'll feel satiated, satisfied, and full of energy.

-HOLLEY JOHNSON M.S., R.D.

brown sugared turkey bacon

MAKES 12 SERVINGS

PREP: 5 MIN., COOK: 18 MIN.

Sweet and salty with a hint of pepper, this crispy bacon is sure to please everyone at your breakfast table.

1 (12-oz.) package turkey bacon

Vegetable cooking spray

[fraction one-third] cup firmly packed light brown sugar

1 to 1 ½ tsp. coarsely ground pepper

1. Arrange bacon in a single layer in an aluminum foil-lined broiler pan coated with cooking spray. Sprinkle evenly with brown sugar and pepper.

2. Bake at 425° for 14 to 18 minutes or until done. Serve immediately.

Note: For testing purposes only, we used Butterball Turkey Bacon.

Per (1 -02.) serving: Calories 94 (55% from fat); Fat 5.8g (sat 1.5g, mono 2.1g, poly 1.3g); Protein 4.3g; Carb 6.5g; Fiber 0.1g; Chol 26mg; Iron 0.6mg; Sodium 346mg; CaIc 17mg.

parmesan-portobello grits

MAKES 8 SERVINGS

PREP: 10 MIN., COOK: 25 MIN.

These savory grits also pair well as a dinner side with pork chops or steaks.

1 Tbsp. light butter

1 small sweet onion, finely chopped

2 portobello mushroom caps, cleaned and finely chopped

2 garlic cloves, minced

2 tsp. chopped fresh thyme

½ tsp. salt

¼ tsp. ground red pepper

1 (32-oz.) container low-sodium fat-free chicken broth

½ cup water

1 cup quick-cooking grits, uncooked

½ cup (2 oz.) freshly shredded Parmesan cheese

1. Melt butter in a large nonstick skillet over medium-high heat; add onion. Cook, stirring occasionally, 8 minutes or until golden. Stir in mushrooms and next 4 ingredients; cook 5 minutes or until mushrooms are tender. Remove skillet from heat.

2. Bring chicken broth and ½ cup water to a boil in a medium saucepan; gradually stir in grits. Cover, reduce heat, and simmer, stirring occasionally, 5 minutes or until grits are thickened. Stir in portobello mixture and Parmesan cheese. Serve immediately.

EILEEN WATSON

WINTER PARK, FLORIDA

Per (½-cup) serving: Calories 114 (19% from fat); Fat 2.4g (sat 1.4g, mono 0.5g, poly 0.2g): Protein 5g; Carb 18g; Fiber 0.8g; Chol 6mg; Iron lmg; Sodium 491 mg; CaIc 69mg.

oatmeal pancakes with cider sauce

MAKES 10 SERVINGS

PREP: 10 MIN., COOK: 4 MIN. PER BATCH

The pancake and sauce recipes can easily be halved fora smaller crowd, or prepare the entire pancake recipe, and freeze leftovers for a quick, hearty breakfast on another day.

1 cup uncooked regular oats

1 cup whole wheat flour

¼ cup instant nonfat dry milk powder

¼ cup wheat germ

1 Tbsp. brown sugar

1 tsp. baking soda

¼ tsp. salt

2 cups nonfat buttermilk

2 large eggs

¼ cup light butter, melted

Vegetable cooking spray

Cider Sauce

1. Pulse oats in food processor 5 to 6 times until ground.

2. Combine ground oats, wheat flour, and next 5 ingredients in a large bowl. Whisk together buttermilk, eggs, and butter; stir into oat mixture.

3. Pour ¼ cup batter for each pancake onto a hot griddle coated with cooking spray. Cook pancakes until tops are covered with bubbles and edges look cooked; turn and cook other side. Serve with Cider Sauce.

Per (2 pancakes and ¼ cup sauce) serving: Calories 209 (27% from fat); Fat 6.7g (sat 3.7g, mono 0.6g, poly 0.4g); Protein 8.4g; Carb 32.2g; Fiber 2.5g; Chol 59mg; Iron 1.4mg; Sodium 321mg; CaIc 118mg.

cider sauce:

MAKES 2 ½ CUPS

PREP: 5 MIN., COOK: 5 MIN.

2 cups apple cider

3 Tbsp. light brown sugar

2 Tbsp. cornstarch

2 Tbsp. lemon juice

¼ tsp. ground nutmeg

¼ tsp. ground cinnamon

¼ cup light butter

1. Whisk together first 6 ingredients in a medium saucepan. Bring to a boil over medium heat, whisking constantly; boil, whisking constantly, 1 minute. Remove from heat, and add butter, whisking until melted. Serve immediately.

LAURA PATTERSON

DECATUR, ALABAMA

Per (¼-cup) serving: Calories 66 (31% from fat): Fat 2.4g (sat 1.6g, mono Og, poly Og); Protein 0.6g; Cart) 11.4g; Fiber O. Ig; Chol 8mg; Iron 0.1 mg; Sodium 29mg; CaIc 3mg.

Copyright Southern Progress Corporation Apr 2006
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