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.

Blueberry Tofu Smoothie

Blueberry Tofu Smoothie

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

Ingredients
3⁄4 cup frozen blueberries
1 ripe banana
1 cup vanilla soy milk
3 ounces silken tofu
1⁄2 cup orange juice (juice from 1 orange)
1 teaspoon lime juice

Directions

1. Combine all ingredients in a blender.
2. Puree until completely smooth.
3. Serve immediately.
4. Refrigerate leftovers within 2 hours.

Notes

• Add 2-3 more teaspoons of lime juice for more tartness.
• Freeze extra lime juice to use later.

Sweet Potato and Orange Muffins

Sweet Potato and Orange Muffins

Prep time: 10 minutes
Cooking time: 20 minutes
Yield: 18 servings
Serving Size 1 muffin

Ingredients
1 cup all-purpose flour
1 cup whole wheat flour
2 teaspoons baking powder
2 teaspoons baking soda
1 teaspoon ground cinnamon
1⁄2 teaspoon ground nutmeg
1⁄2 teaspoon ground allspice
1 can (16 ounce) sweet potatoes (yams), drained
2⁄3 cup brown sugar, packed
2 eggs
1 cup orange juice
1 carrot, shredded
1 teaspoon vanilla

Directions

1. Preheat oven to 400 degrees. Lightly oil muffin tins for 18 muffins.
2. In a medium bowl, combine flours, baking powder, baking soda, cinnamon, nutmeg and allspice.
3. In a large bowl, mash sweet potatoes. Add brown sugar, eggs, orange juice, carrots and vanilla. Mix well.
4. Add dry ingredients to liquid ingredients and mix well.
5. Fill muffin tins 2/3 full. Bake 15-20 minutes, until tops are brown. Let cool and remove from tins.
6. Cool completely then store in an air-tight container at room temperature.
    

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.