No. 1 decided he was going to try the South Beach diet. In an effort to help him, I decided to make him a South Beach friendly breakfast. I found a recipe for these little mini frittatas on a site called Kalyn’s Kitchen and decided to give them a try. They turned out pretty good! They’re easy to do and make a great grab-and-go breakfast when you’re in a hurry. They make perfect little snacks, too. You can make them with egg substitute like I did, or use real eggs or even egg whites. You can also add a variety of meats and vegetables. It’s a very versatile recipe and the muffins are really tasty. When you’re pressed for time and rushing to get ready for work on a busy morning, it sure is a big help to be able to reach into the fridge and grab a couple of these for breakfast!
(Makes 12 muffins)
1 carton egg substitute (you can use real eggs, beaten, if you prefer)
salt, to taste
1-2 cups grated low fat cheese (sharp cheddar or a blend of cheddar/Jack cheese, use less cheese if using meat)
3 green onions, diced
Optional meats: diced Canadian bacon, turkey bacon, lean ham, or crumbled cooked turkey sausage
Optional vegetables: chopped red pepper, blanched broccoli, zucchini, mushrooms, spinach, etc. (using veggies will reduce the fat content)
Preheat oven to 375ºF.
Spray a 12-cup muffin pan with nonstick spray.
In the bottom of the muffin cups layer diced meat, if using, vegetables, if using, cheese and green onions. Fill the muffin cups about 2/3 full, leaving room to pour a little egg around the other ingredients.
Pour egg substitute into each muffin cup until it is 3/4 full.
Sprinkle with a little salt and stir slightly with a fork.
Bake 25 minutes or until muffins have risen and are slightly browned and set.
NOTE: Egg Muffins will keep for more than a week in the refrigerator without freezing. The muffins can be frozen and reheated in the microwave, but freezing makes them release water when they’re microwaved so it’s better if you can just keep them refrigerated.
My family loves creamy, rich Panna Cotta, but let’s face it – it’s not exactly the lowest calorie dessert out there. However, I do have the Weight Watchers PointsPlus Cookbook sitting on my bookshelf, and browsing through it I was more than pleased to discover that it contained a recipe for a low-fat Panna Cotta! I decided to give it a try and was pleasantly surprised. Of course, there’s nothing like the flavor of a full-cream Panna Cotta, but when you’re trying to cut down on the calories, this really was a good substitute.
LIME PANNA COTTA WITH BERRY COMPOTE
1-1/2 tsp. unflavored gelatin
1 cup fat-free half-and-half
1/3 cup plus 1 tbsp. sugar
1 tsp. grated lime zest
3/4 cup low-fat buttermilk
1/2 tsp. vanilla extract
1 cup fresh raspberries
1/3 cup fresh blueberries
1 tbsp. water
Spray four 6-oz. custard cups or ramekins with nonstick spray.
Sprinkle gelatin over 1/2 cup of the half-and-half in small bowl. Let stand until gelatin softens, about 5 minutes.
Meanwhile, combine remaining 1/2 cup half-and-half, 1/3 cup of the sugar, the lime zest, and salt in medium saucepan and set over medium heat. Cook, whisking, until sugar is dissolved, about 2 minutes. Increase heat to medium-high, bring just to boil, and remove saucepan from heat. Whisk in gelatin mixture, cover, and let stand 10 minutes. Pour through fine sieve set over medium bowl.
Whisk buttermilk and vanilla into strained mixture. Divide mixture evenly among prepared custard cups. Refrigerate until thoroughly chilled and set, at least 4 hours or up to 1 day.
To make sauce, combine 1/2 cup of the raspberries, the blueberries, remaining 1 tablespoon sugar, and the water in small saucepan over medium-high heat. Bring to boil and cook, stirring often, until blueberries pop and sauce begins to thicken, about 2 minutes. Remove from heat and stir in remaining 1/2 cup raspberries. Cover and refrigerate until ready to use.
To serve, run thin-bladed knife around edge of each custard cup; then dip cups into bowl of hot water, holding them there about 15 seconds. Immediately invert cups onto plate. Top each with 2 tablespoons of the sauce.
ONE SERVING (1 custard with 2 tablespoons sauce) = 4 POINTS
NOTE: I followed the Panna Cotta recipe as is, but I didn’t have any raspberries or blueberries so instead of making the Berry Sauce, I made an Apricot Sauce to go with it by first draining a can of Lite Apricot Halves, and then pureeing the fruit with an immersion blender. Stir in a little squeeze of lemon juice and you’re good to go. If you want it sweeter, just add some Splenda to taste.