Jayne Cook Book For ~ Breakfast

BREAKFAST

1. Bagel and Lox

 

Calories per serving: 110

Serving size: 1 recipe

Total calories per recipe:110

Servings:1

 

Ingredients:

½ of a low-calorie “light” bagel

 

1 tablespoon non-fat or fat-free cream cheese, softened to room temperature

 

1 ounce lox (thinly sliced cured fillet of salmon)

 

1 slice fresh red tomato

 

1 thin slice fresh purple onion

 

1 tablespoon pickled capers

 

1 pinch ground black pepper

 

Instructions: Toast the bagel half. Transfer to serving dish. Spread the cream cheese on the bagel. 

Top with lox, then tomato, then onion. Garnish with capers and pepper. 

 

 

2. Breakfast Burrito

 

Calories per serving: 185

Serving size:1 burrito

Total calories per recipe: 185

Servings: 1

 

Ingredients:

1 (2.5 ounce) low-carb “wrap” (low-calorie flour tortilla)

 

1 large egg

 

¼ teaspoon black pepper

 

1 pinch raw salt

 

1 tablespoon fresh spring onion or scallion with green tops, thinly sliced

 

1 tablespoon fresh jalapeno or other fresh hot pepper, seeded and chopped

 

2 tablespoons shredded fat-free cheddar cheese

 

2 tablespoons tomato-based salsa or picante sauce

 

Instructions: 

 

Place the wrap or tortilla on a microwave-safe serving dish. Microwave for 30 seconds or until hot.  

In frying pan over medium heat, scramble egg with salt and pepper. 

 

Spoon the cooked egg onto the hot wrap or tortilla.

 

Top with onion, pepper, cheese and salsa or picante sauce. Fold the wrap or tortilla around the filling.

 

 

3. Breakfast Crepes

 

Calories per serving: 30

(excluding optional toppings)

 

Serving size: 2 crepes

Total calories per recipe: 600

Servings: 10

 

To make 20 Low-Calorie Breakfast Crepes,

gather the following ingredients:

 

1 large egg

¾ cup all-purpose

 

¾ cup water

 

2 tablespoons melted butter melted

 

2 teaspoons pure vanilla extract

½ teaspoon ground cinnamon

 

½ teaspoon aluminum-free baking powder

 

1 pinch of raw salt

 

Instructions: 

 

Place all ingredients into an electric blender. Process for 10-20 seconds

or until batter is very smooth. Add a bit of extra water if necessary.

Meanwhile, on stovetop, heat crepe pan over medium heat. This amount of

batter will yield 20 crepes (six-inches in diameter). 

 

Optional toppings:

 

½ cup fresh strawberries, sliced (23 calories)

½ cup fresh blueberries (41 calories)

½ cup fresh loganberries, stewed with 2 tablespoons maple sugar

(75 calories)

 

1 tablespoon “all-fruit” jam, any variety (40 calories)

 

2 tablespoons zero-calorie sugar-free syrup, any variety (0 calories)

 

¼ whipped dairy cream in aerosol can (30 calories)

 

1 tablespoon confectioners powdered sugar (31 calories)

 

 

 

 

TBC