Low Calorie Breakfasts

***Pumpkin Pear Waffles***

Ingredients:

* 1 cup whole-wheat pastry flour

* 1 1/2 teaspoon baking powder

* 1 tsp ground cinnamon

* 1/2 tsp ground nutmeg

* 2 eggs

* 2 Tbs brown sugar

* 1/2 cup pumpkin

* 1/4 cup pears

Yeild:

6 Servings

Vegetarian Friendly

Diabetes Friendly

Nutritional Info: (Per Serving)

Calories: 122

Saturated Fat: 1g

Sodium: 116mg

Dietary Fiber: 3g

Total Fat: 2g

Carbs: 22g

Sugars: 7g

Cholesterol: 71mg

Protein: 5g

Carb Choices: 1.5

Exchanges: Starch: 1.5

Directions:

1. Mix together the flour, baking powder, cinnamon, and nutmeg. Beat together the eggs and sugar. Add in the flour mixture. Fold in the pumpkin and pear.

Pour batter into a hot waffle iron coated with nonstick cooking spray and cook until waffles are crisp and browned. The batter will make 3 waffles.

***Coconut French Toast With Warm Orange-Pineapple Syrup***

Prep Time: 12 Minutes

Cook Rime: 14 Minutes

Ingredients:

* 6 oz unsweetened pineapple juice

* 1 cup light brown sugar

* 1 Tbs orange juice concentrate

* 1 tsp cornstarch

* 2 tsp vanilla extract

* 9 slices French bread

* 1/2 cup egg substitute

* 3/4 cup fat free half and half

* 2 Tbs unsalted butter

* 1 tsp vanilla extract

* 1 tsp coconut extract

* 1/8 tsp salt

* cooking spray

* 6 Tbs flaked coconut

Yeild:

9 Servings

Serving Size: 1 pc French Toast, 2 tsp coconut, & 1 Tb syrup

Vegetarian Friendly

Contains Wheat/Gluten

Contains Egg

Contains Dairy

Nutritional Info: (Per Serving)

Calories: 121

Saturated Fat: 2g

Sodium: 105mg

Dietary Fiber: 0.5g

Total Fat: 3g

Carbs: 21g

Cholesterol: 5mg

Protein: 2g

Carb Choices: 1.5

Directions:

1. Arrange baguette slices evenly in an 8-inch baking dish. Combine egg substitute and next 5 ingredients, stirring with a whisk; pour evenly over baguette slices. Let stand 30 minutes, turning once.

2. Heat a large nonstick skillet over medium-high heat; coat pan with cooking spray. Add baguette slices; cook 3 minutes on each side or until golden. Sprinkle with coconut, and drizzle with Orange-Pineapple Syrup.

For Syrup:

1. Bring first 4 ingredients to a boil in a small saucepan over medium heat; cook 5 minutes, stirring constantly. Remove from heat. Stir in vanilla. Cool slightly.

Yield: 1 cup

***Baked Apple Pancake***

Ingredients:

* 1 cup milk, fat-free

* 3/4 flour, all purpose

* 2 egg whites

* 1 egg

* 1/2 tsp baking powder

* 2 Tbs sugar

* 2 Tbs margarine

* 2 tsp vanilla extract

* 1 tsp lemon zest

* 1 large tart apple

* 2 Tbs brown sugar

* 2 tsp lemon juice

* 1/4 tsp ground cinnamon

Yield:

6 Servings

Contains Egg

Contains Wheat/Gluten

Vegetarian Friendly

GERD Friendly

Diabetes Friendly

Nutritional Info: (Per Serving)

Calories: 177

Saturated Fat: 1g

Sodium: 127mg

Dietary Fiber: 1g

Total Fat: 5g

Carbs: 18g

Sugars: 15g

Cholesterol: 36g

Protein: 5g

Fat: 0.5

Exchanges: Starch: 2

Carb Choices: 1

Directions:

1. Preheat the oven to 400*F. Spray a 10-inch oven proof skillet with nonstick pan spray.

2. Combine all the pancake ingredients in blender or food processor; blend until smooth.

3. Pour into the prepared skillet; bake for 20-25 minutes or until puffed and browned.

4. Meanwhile, spray a small skillet with nonstick pan spray. Add the apple slices, brown sugar, lemon juice, and cinnamon. Saute over low heat until the apples are softened and slightly caramelized, about 10 minutes.

5. Spoon over the pancake. Cut the pancake into 6 servings and serve immediately.

***Maple-Glazed Pears & Cereal***

Prep Time: 20 Minutes

Cook Time: 20 Minutes

Rest Time: 3 Minutes

Ingredients:

* 4 medium pears

* 1/3 cup assorted dried fruit (such as dried cranberries, cherries,snipped apricots, or raisins)

* 1 Tbs light pancake & waffle syrup product

* 1/2 cup pear nectar

* 3 cup oatmeal

* Tbs walnuts

Yield:

8 Servings

Contains Nuts

Vegetarian Friendly

Diabetes Friendly

Nutritional Info: (Per Serving)

Calories: 149

Saturated Fat: 0g

Sodium: 9mg

Dietary Fiber: 5g

Total Fat: 3g

Carbs: 30g

Cholesterol: 0mg

Protein: 3g

Exchanges: Fruit: 1 Starch: 1

Carb Choices: 1.5

***Fresh Berry Syrup***

Ingredients:

* 1 cup fresh berries

* 1/2 cup apple juice

* 1 1/2 tsp cornstarch

* 3 Tbs sugar

* 1/2 tsp lemon peel

* 1 Tbs lemon juice

Yield:

8 Servings

Vegetarian Friendly

Diabetes Friendly

Nutritional Info: (Per Serving)

Calories: 38

Saturated Fat: 0g

Sodium: 2mg

Dietary Fiber: 1g

Total Fat: 0g

Carbs: 10g

Sugars: 8g

Cholesterol: 0mg

Proteins: 0g

Exchanges: Starch: 0.5

Carb Choices: 0.5

Directions:

1. Puree the berries with the apple juice. Transfer to a saucepan and add the cornstarch or arrowroot powder. Cook over medium heat until bubbly. Add in

the sugar, lemon peel, and lemon juice.