Breakfast Burritos

Breakfast Burritos

Prep time: 10 minutes
Cooking time: 15 minutes
Yield: 8 servings
Serving Size 1/2 burrito

Ingredients

4 eggs
1⁄4 cup 1% milk
salt, pepper, and chili powder to taste
1 teaspoon oil
4 (10 inch) flour tortillas
1 cup fat-free refried beans
1⁄2 cup (4 ounces) grated cheddar cheese
1 tomato, chopped

Directions

1. Mix eggs, milk and seasonings in a bowl.
2. Heat oil in skillet over medium-high heat (350 degrees in an electric skillet).
3. Stir in the eggs and cook until firm.
4. Warm the tortillas on a griddle, or wrap in foil and heat in the oven.
5. Warm the refried beans in a separate pan.
6. On each tortilla, layer 1/4 of refried beans, eggs, cheese, and tomato.
7. Roll the burrito, cut in half, and enjoy!
8. Refrigerate leftovers within 2 hours.

Notes

• Try your favorite salsa in place of the tomato.
• Use other vegetables that you have in the refrigerator, such as green or red bell peppers, or cooked corn.
• Serve with guacamole or light sour cream.

Breakfast Banana Split

Breakfast Banana Split

Prep time: 5 minutes
Yield: 2 servings
Serving Size 1/2 banana split

Ingredients

1 small banana
1⁄2 cup oat, corn, or granola cereal
1⁄2 cup low fat vanilla or strawberry yogurt
1⁄2 teaspoon honey, optional (skip for children under the age of one)
1⁄2 cup canned pineapple tidbits or chunks

Directions

1. Peel and split banana lengthwise. Place half in two separate cereal bowls.
2. Sprinkle granola over banana, reserving some for topping.
3. Spoon yogurt on top and drizzle with honey.
4. Decorate with reserved granola and pineapple.
5. Serve immediately.
6. Refrigerate leftovers within 2 hours.

Notes

• Try other flavors of low fat yogurt or even cottage cheese.
• Try other fresh, frozen, or canned fruits.
• Some foods can cause choking in young children. Be sure that fruit pieces are very small and soft for toddlers. Avoid grapes, chunks of pineapple or melon. Instead, use softer canned fruit, such as fruit cocktail.
• Honey is not recommended for children under 1 year old.

Bell Pepper Smoothie

Bell Pepper Smoothie

Prep time: 5 minutes
Yield: 4 servings
Serving Size 1 cup
 

Ingredients
1 medium banana, peeled fresh or frozen
1 can (8 ounces) pineapple, drained
1⁄2 cup red bell pepper, seeded and chopped
2 cups frozen mixed berries
1 cup water

Directions

1. Combine all ingredients in a blender or food processor.
2. Blend until smooth.
3. Serve Immediately.
4. Refrigerate or freeze leftovers within 2 hours.

Notes

• For a sweeter smoothie reserve and add juice from the canned pineapple. Use less water if adding juice.
• Use any combination of berries.

Apple Spice Oatmeal

Apple Spice Oatmeal

Prep time: 5 minutes
Cooking time: 10 minutes
Yield: 2 servings
Serving Size 1 cup

Ingredients
1 apple
2 cups nonfat or 1% milk or water
1 cup quick cooking or old fashioned rolled oats
1⁄8 teaspoon salt
1⁄8 teaspoon cinnamon
1 Tablespoon brown sugar
1⁄8 teaspoon nutmeg (optional)

Directions

1. Rinse the apple, remove the core and cut into small chunks.
2. Bring the water or milk to a boil in a saucepan.
3. Add the oatmeal, salt and apple chunks. Cook over medium heat for 1 minute if using quick cooking oats or 7 to 10 minutes if using old fashioned rolled oats. Stir a couple times while cooking.
4. Remove from heat. Stir in cinnamon, brown sugar and nutmeg, if desired.
5. Refrigerate leftovers within 2 hours.

Notes

• To increase the apple flavor, use apple juice for all or part of the water. Mixing apple juice with milk may cause milk to curdle.

Whole Wheat Yogurt Rolls

Whole Wheat Yogurt Rolls

Prep time: 10 minutes
Cooking time: 15 minutes
Yield: 10 rolls
Serving Size 1 roll

Ingredients
1 1⁄2 cups whole wheat flour
1 3⁄4 teaspoons baking soda
1 teaspoon salt
1 1⁄4 cups low-fat plain yogurt

Directions

1. Preheat oven to 450 degrees F.
2. Stir flour, baking soda, and salt together in a large bowl. Add yogurt to the center and stir until a dough forms.
3. Divide dough into 10 equal sized balls. Dust hands with flour and roll each ball lightly until surface is smoothed.
4. Place on baking sheet and flatten each ball to ½ inch thick.
5. Bake for 10 to 15 minutes, until light golden brown. Serve warm with a soup or salad.

Bread Pudding in the Microwave

Bread Pudding in the Microwave

Prep time: 5 minutes
Cooking time: 10 minutes
Yield: 6 servings
Serving Size 1/2 cup

Ingredients
1 Tablespoon butter or margarine
3 slices whole grain bread
1⁄2 cup packed brown sugar
1⁄2 cup raisins
3 eggs, slightly beaten
1 1⁄4 cups non-fat or 1% milk
1 teaspoon cinnamon
1⁄4 teaspoon salt
1 teaspoon vanilla

Directions

1. Butter bread and cut into small cubes.
2. Combine buttered and cubed bread, brown sugar and raisins in a one-quart microwave safe dish.
3. In a microwave safe bowl or measuring cup, blend together the eggs, milk, cinnamon, salt, and vanilla.
4. Heat on high for 2-3 minutes until hot, but not boiling.
5. Pour over bread mixture and lightly blend together.
6. Microwave uncovered at 50% power for 5-8 minutes, or until edges are firm and the center is almost set.
7. Let rest for 10 minutes before serving.
8. Refrigerate leftovers within 2 hours.

Notes

• Serve with low-fat vanilla or lemon yogurt.