Lively Recipes To Get The Day Started
Copyright 1994 The Detroit Free Press
From Knight-Ridder/Tribune Information Services
Selected and Prepared by Tribune Media Services
By Patty LaNoue Stearns
Knight-Ridder Newspapers
SOUTHWEST CORN MUFFINS
(Makes 6 large muffins or 12 standard)
Floured baking spray
1 cup yellow cornmeal
1 cup all-purpose flour
3 tablespoons sugar
1 tablespoon baking powder
2 egg whites, lightly beaten
1 cup buttermilk
1/4 cup unsweetened applesauce
4-ounce can diced green chili peppers, drained
3/4 cup (3 ounces) finely shredded reduced-fat sharp cheddar cheese, divided
Preheat the oven to 400 degrees. Spray six Texas-size (3-inch) or 12 standard 2&1/2-inch
muffin cups with floured baking spray and set aside.
In a large bowl, whisk together the cornmeal, flour, sugar and baking powder until
evenly mixed. Make a well in the center of the mixture.
In a small bowl, stir together egg whites, buttermilk and applesauce. Add the buttermilk
mixture to the cornmeal mixture and stir just until moistened. Fold in the drained
green chili peppers and 1/2 cup of the cheese.
Spoon the batter into the prepared muffin cups, making each 3/4 full. Evenly divide the
remaining 1/4 cup cheese on tops of muffins. Bake for 20 to 22 minutes or until golden
brown and a wooden pick inserted in the center comes out clean. Remove muffins from
oven and cool on a wire rack.
Cook's note: These can be partially prepared ahead of time by mixing dry ingredients
and wet ingredients separately. Refrigerate wet ingredients. This will intensify the green
chili pepper flavor.
From ``Healthy Homestyle Cooking'' by Evelyn Tribole (Rodale Press, $27.95).
NUTRITION DETAILS PER STANDARD-SIZE MUFFIN: Calories, 118; percent of
calories from fat, 14 percent; fat, 2 gm; protein, 5 gm; carbohydrates, 21 gm; cholesterol, 5
mg; sodium, 342 mg; diabetic exchanges: 1/4 medium-fat meat, 1 bread, 1/4 vegetable,
1/4 fruit. Not recommended for diabetics.
GERMAN APPLE PANCAKE
(Serves 6 to 8)
1 cup milk
3 large eggs
3/4 cup all-purpose flour
3 tablespoons granulated sugar, divided
2 tablespoons butter
2 medium cooking apples such as Granny Smith, peeled, cored, cut into 1/4-inch slices
1/4 teaspoon cinnamon
1 tablespoon confectioners' sugar
Lemon wedges, optional
Preheat oven to 375 degrees. In a medium-size bowl, whisk together the milk, eggs, flour
and 2 tablespoons granulated sugar.
In a 9-inch or 10-inch heavy ovenproof skillet over medium high heat, melt the butter.
Add the apples, cinnamon and remaining 1 tablespoon granulated sugar. Reduce heat to
medium and cook, stirring occasionally, for 2 to 3 minutes, or until the apples are
softened slightly. Remove the pan from the heat. Pour the batter over the apples in the
pan. Place the pan in the oven and bake for 35 to 40 minutes, or until the pancake is
lightly browned and puffy.
Remove the pan from the oven and cut the pancake into wedges. Transfer the wedges to
warmed serving plates, dust wedges with confectioners' sugar and serve with lemon
wedges if desired.
From ``The Best of Waffles Pancakes'' (Collins Publishers San Francisco, $14.95).
NUTRITION DETAILS PER PANCAKE: Calories, 152; percent of calories from fat, 35
percent; fat, 6 gm; protein, 5 gm; carbohydrates, 21 gm; cholesterol, 92 mg; sodium, 68
mg; diabetic exchanges: 1/4 milk, 1/4 medium-fat meat, 1/4 bread, 1/2 fruit, 1 fat. Not
recommended for diabetics.
FIESTA CHEESE STRATA
(Serves 6)
Nonstick cooking spray
6 slices sourdough bread, crust removed if desired, cubed, divided
2 cups finely shredded reduced-fat sharp cheddar cheese, divided
2 cups evaporated skim milk
6 egg whites, beaten
1 teaspoon dry mustard
1/4 teaspoon salt
4-ounce can diced green chili peppers with juices
Lightly spray an 8-inch-square or a 10-by-6-inch baking dish with nonstick cooking spray.
Cut the bread into 1/2-inch cubes.
Place half the bread cubes in the baking dish, then top with half of the cheese. Repeat
layers with the remaining bread and cheese.
In a medium bowl, beat together the milk, egg whites, dry mustard and salt until well
combined. Stir in the chili peppers with their juices. Pour the milk mixture over the
cheese and bread in the dish. Cover and refrigerate overnight.
One hour before serving, preheat the oven to 350 degrees. Remove the cover from the
strata and bake about 45 minutes or until puffy. Remove from oven and serve
immediately.
From ``Healthy Homestyle Cooking'' by Evelyn Tribole (Rodale Press, $27.95).
NUTRITION DETAILS PER SERVING: Calories, 268; percent of calories from fat, 24
percent; fat, 7 gm; protein, 24 gm; carbohydrates, 26 gm; cholesterol, 28 mg; sodium, 835
mg; diabetic exchanges: 3/4 milk, 2 lean meat, 1/4 vegetable, 1 bread, 1/4 fat.
BAKED EGGS WITH PARMESAN AND SUN-DRIED TOMATOES
(Serves 2 to 4)
1 tablespoon unsalted butter, softened, divided
1/2 cup grated Parmesan cheese, divided
1 teaspoon dried basil, crumbled, or 1 tablespoon fresh basil, washed, dried, chopped
2 oil-packed sun-dried tomatoes, drained and finely chopped
4 large eggs at room temperature, divided
Hot water
Preheat oven to 425 degrees. Evenly butter the inside of 4 ramekins or custard cups.
In a small bowl mix together 1/4 cup of the Parmesan cheese with the basil. Place 1
tablespoon Parmesan cheese-basil mixture in the bottom of each ramekin or custard cup.
Tilt the ramekin or custard cup to have the Parmesan cheese coat the sides. Evenly
divide the sun-dried tomatoes among the ramekin and custard cups. Crack one egg into
each ramekin or custard cup. Sprinkle the tops of the eggs with the remaining 1/4 cup
Parmesan cheese.
Place about 1 inch of hot water into an ovenproof skillet and add the ramekins or
custard cups. Bring just to a boil, then remove from the heat and place the skillet in the
oven. Bake the eggs for 4 to 5 minutes, or until done to your liking.
Cook's note: Preheating time: 15 minutes. Prep time: Less than 5 minutes. Cooking
time: 7 minutes.
From ``Country Breakfasts Four Seasons of Cozy Morning Meals'' by Ken Haedrich
(Bantam, $14.95).
NUTRITION DETAILS PER SERVING: Calories, 158; percent of calories from fat, 64
percent; fat, 11 gm; protein, 11 gm; carbohydrates, 4 gm; cholesterol, 228 mg; sodium, 276
mg; diabetic exchanges: 1&1/2 medium-fat meat, 1/2 vegetable, 1/2 fat.
ORANGE CRANBERRY NUT BREAD
1&1/2 teaspoons active dry yeast
2 cups bread flour
2 teaspoons grated orange zest
3/4 teaspoon salt
4 teaspoons granulated white sugar
2 tablespoons plus 1 teaspoon nonfat dry milk
2 teaspoons unsalted butter or margarine
1/2 cup water
1 large egg
1 teaspoon vanilla extract
1 teaspoon lemon juice
One-third cup dried, sweetened cranberries
One-third cup toasted walnuts, chopped
All ingredients must be at room temperature. Add ingredients in the order specified in
your bread machine owner's manual. Add fruit and nuts at the appropriate moment for
your model of bread machine. Set bread machine on the basic/standard bread-making
setting. If possible, select light baking cycle. If not, use medium or normal setting. Do not
use the programmable timer when making this bread because the recipe contains
perishable ingredients.
From ``The Ultimate Bread Machine Cookbook'' by Tom LaCalamita (Simon Schuster,
$25).
NUTRITION DETAILS PER SERVING: Calories, 139; percent of calories from fat, 25
percent; fat, 4 gm; protein, 8 gm; carbohydrates 21 gm; cholesterol, 22 mg; sodium, 145
mg; diabetic exchanges: 1&1/4 bread, 1/4 fruit, 1/2 fat. Not recommended for diabetics.
ENGLISH MUFFINS WITH OLIVE CREAM CHEESE AND TOMATOES
(Serves 2)
4 ounces cream cheese, softened
6-7 good large green olives, pitted and finely chopped
1/4 teaspoon Dijon-style mustard
1 teaspoon hot red pepper flakes
Pinch of salt
2 English muffins (4 halves), toasted
4-5 ripe cherry tomatoes, washed, stem removed, quartered
1 tablespoon grated Parmesan cheese or to taste
In a small bowl, mix together the cream cheese, olives, Dijon-style mustard, hot red
pepper flakes and salt until evenly blended. Spread 1/4 (2 large tablespoons) of the cream
cheese mixture over each muffin half. Top with slices of tomato and a sprinkling of
Parmesan cheese. Serve immediately..
Cook's note: This cheese mixture can be prepared ahead. Hot flavor will intensify.
From ``Country Breakfasts Four Seasons of Cozy Morning Meals'' by Ken Haedrich
(Bantam, $14.95).
NUTRITION DETAILS PER SERVING: Calories, 382; percent of calories from fat, 58
percent; fat, 24 gm; protein, 11 gm; carbohydrates, 31 gm; cholesterol, 64 mg; sodium,
1,202 mg; diabetic exchanges: 1/4 milk, 1/2 medium-fat meat, 1/2 vegetable, 1&3/4 bread,
3&3/4 fat.
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