Get a Good Start

Recent research finds that a wellrounded breakfast helps you consume fewer calories throughout the day. These recipes are so fuss-free that you can whip them up anytime.

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

Grillades and Grits

MAKES 4 SERVINGS

PREP: 15 MIN., COOK: 35 MIN.

3 Tbsp. all-purpose flour

1 tsp. Creole seasoning, divided

1 lb. lean breakfast pork cutlets, trimmed

2 tsp. olive oil, divided

1 cup finely diced onion

1 cup finely diced celery

½ cup finely diced green bell pepper

1 (14.5-oz.) can no-salt-added diced tomatoes

1 (14-oz.) can low-sodium fat-free chicken broth

Creamy Grits

1. Combine flour and ½ tsp. Creole seasoning in a shallow dish. Dredge pork in flour mixture.

2. Cook pork, in 2 batches, in ½ tsp. hot oil per batch in a large skillet over medium-high heat 2 minutes on each side or until done. Remove from skillet, and keep warm.

3. Add remaining 1 tsp. oil to skillet. Sauté diced onion, celery, and bell pepper in hot oil 3 to 5 minutes or until vegetables are tender. Stir in remaining ½ tsp. Creole seasoning. Stir in diced tomatoes and chicken broth, and cook 2 minutes, stirring to loosen particles from bottom of skillet. Simmer 15 to 18 minutes or until liquid reduces to about 2 Tbsp. Serve tomato mixture over Creamy Grits and pork.

Per serving (includes ½ cup Creamy Grits): Calories 371 (25% from fat); Fat 10.3g (sat 3.1g, mono 5.2g, poly 1.1g); Protein 33.8g; Carb 36.1g; Fiber 3.4g; Chol 66mg; Iron 2.7mg; Sodium 350mg; Calc 149mg.

Creamy Grits:

MAKES 2 CUPS

PREP: 5 MIN., COOK: 20 MIN.

1 (14-oz.) can low-sodium, fat-free chicken broth

1 cup fat-free milk

½ cup quick-cooking grits

1. Bring broth and milk to a boil in a medium saucepan over medium-high heat; reduce heat to low, and whisk in ½ cup grits. Cook, whisking occasionally, 15 to 20 minutes or until creamy and thickened.

Per (½i-cup) serving: Calories 109 (7% from fat): Fat 0.9g (sat 0.2g, mono 0.3g, poly 0.2g); Protein 5.8g; Carb 20g; Fiber 0.3g; Chol 1.2mg; Iron 1mg; Sodium 56mg; Calc 81 mg.

Oatmeal Scones

MAKES 8 SERVINGS

PREP: 10 MIN., BAKE: 21 MIN.

¾ cup uncooked quick-cooking oats

1/3 cup sugar

1 ¾ cups all-purpose flour

2 tsp. baking powder

½ tsp. baking soda

¼ tsp. salt

2 Tbsp. cold butter, cut up

2/3 cup fat-free buttermilk

1 large egg

Vegetable cooking spray

3 Tbsp. sugar

½ tsp. ground cinnamon

1½ Tbsp. fat-free buttermilk

2 Tbsp. chopped pecans, toasted

1. Bake oats in a 15- x 10-inch jellyroll pan at 400° for 6 minutes or until lightly browned. Cool.

2. Combine oats and next 5 ingredients.

3. Cut butter into oats mixture with a pastry blender or fork until crumbly. Stir together 2/3 cup buttermilk and egg. Add to flour mixture, stirring just until dry ingredients are moistened and dough forms.

4. Turn dough out onto a jelly-roll pan coated with cooking spray. Shape dough into a 7½-inch circle.

5. Combine 3 Tbsp. sugar and ½ tsp. cinnamon. Brush dough with 1½ Tbsp. buttermilk. Sprinkle with sugar mixture and pecans.

6. Bake at 400° for 15 minutes or until a wooden pick inserted in center comes out clean. Cut into 8 wedges; serve immediately. FLORINE BRUNS

FREDERICKSBURG, TEXAS

Per serving: Calories 232 (21% from fat); Fat 5.6g (sat 1.9g, mono 2.3g, poly 0.9g); Protein 5.7g; Carb 40.5g; Fiber 1.7g; Chol 34mg; Iron 1.9mg; Sodium 327mg; Calc 110mg.

Black Walnut French Toast

MAKES 4 SERVINGS

PREP: 10 MIN., COOK: 12 MIN.

2 Tbsp. chopped black walnuts*

1 Tbsp. light butter

1 large ripe banana, sliced

¼ cup honey

2 large eggs, lightly beaten

¼ cup fat-free milk

1/2 tsp. ground cinnamon

1/8 tsp. ground nutmeg

8 (0.8-oz.) white bread slices

Vegetable cooking spray

¼ cup reduced-calorie maple syrup

1. Place a small skillet over medium-high heat until hot; add 2 Tbsp. chopped black walnuts, and cook, stirring constantly, 5 minutes or until toasted. Remove from skillet.

2. Melt 1 Tbsp. light butter in small skillet over medium heat; add banana slices, and cook 3 minutes or until thoroughly heated. Stir in toasted black walnuts and ¼ cup honey, and remove from heat.

3. Whisk together eggs and next 3 ingredients in a shallow dish or pieplate. Lightly press bread slices, 1 at a time, into egg mixture, coating both sides of bread. Cook bread, in batches, on a nonstick griddle coated with cooking spray over medium heat 1 to 2 minutes on each side or until done. Repeat procedure, if necessary. Transfer to a serving plate. Serve with banana mixture and syrup. DEBORAH MARKS

SUMTER, SOUTH CAROLINA

*Chopped pecans or traditional walnuts may be substituted.

Per serving (2 slices French toast, about 2 Tbsp. banana mixture, and 1 Tbsp. syrup): Calories 315 (21% from fat); Fat 7.9g (sat 1.8g, mono 1.5g, poly 1.8g); Protein 10.3g; Carb 54.9g; Fiber 1.3g; Chol 110mg; Iron 1.6mg; Sodium 371mg; Calc 84mg.

Copyright Southern Progress Corporation Aug 2006
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