Ingredients:

• 2 cups cooked rice
• 4 eggs
• 1/4 cup salsa
• Cheddar cheese to sprinkle on top.

Directions:

1. Fry eggs. They can be sunny side up or well done – however you like them!
2. Place eggs over rice.
3. Add Salsa.
4. Sprinkle with cheese.

Makes 2 servings.

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• 2 English muffins
• 4 thick slices ham about the size of the English Muffin.
• 4 poached eggs
• 1/2 Cup Hollandaise Sauce

Directions:

1. Split, toast and butter English muffins.
2. Cook meat and place a slice on top of muffin half.
3. Place one poached egg on each muffin half.
4. Pour 1/8 cup of Hollandaise sauce over each egg.

Easy Hollandaise Sauce ingredients:

• 3 large egg yolks
• 1 1/2 tablespoons cold water
• 1/2 cup warm butter
• 2 teaspoons lemon juice
• 3 tablespoons minced onion
• Salt and pepper to taste

Directions:

1. Place in the top of a double boiler or in a large stainless-steel bowl over a saucepan filled halfway with water.
2. Before turning stove on, whisk the egg mixture until it becomes light and frothy.
3. Turn heat on to medium and continue to whisk until the eggs are thickened. This should take just a few minutes. Do not let eggs get hot – just warm.
4. Remove the bowl or the top of the double boiler from the saucepan and whisk to slightly cool the mixture.
5. Whisking constantly, very slowly add butter, then whisk in lemon juice, onions, salt and pepper.
6. The sauce should be creamy but not really thick. If it is thick just add a few drops of water.
7. Serve immediately while still warm.

Serves 2 – 4

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• 8 cups oats
• 1/2 cup wheat germ
• 1 cup sunflower seeds
• 1 cup coconut
• 1 cup nuts
• 1/2 teaspoon cinnamon
• 1/2 cup honey
• 1 cup butter
• 1 cup water
• 1/2 cup vegetable oil
• 1 teaspoon vanilla

Directions:

1. Heat honey, butter, water, and oil in a saucepan until dissolved.
2. Add vanilla and cool.
3. Pour over the remaining ingredients and spread on a cookie sheet and bake at 300 degrees F for 30 – 40 minutes.
4. Add chopped dried fruits if desired.

Serve with milk, yogurt, fresh fruit or over ice cream!

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Ingredients:

• 1/2 cup chopped fresh or frozen strawberries or canned juice packed peaches
• 1 cup plain nonfat yogurt
• 1 small bannana, chopped

Directions:

1. Blend yogurt, banana and strawberries.
2. Transfer yogurt-fruit mixture to 2 paper or plastic cups. Insert a small plastic spoon in each cup and freeze overnight.

Source: 500 Fat-Free Recipes

2 Servings

Nutrition Info:

• Calories: 127
• Fat .6g
• Protein: 7g
• Carbs: 24g

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• 1 1/2 cups unbleached all-purpose flour
• 1/2 cup whole wheat flour
• 2 tsp baking powder
• 1 1/2 tsp baking soda
• 1/2 tsp ground cinnamon
• 1/4 tsp salt
• 1 1/3 cup nonfat buttermilk
• 1 1/3 cups apple juice
• 1 tbs honey
• 4 egg whites, at room temperature

Directions:

1. Sift all-purpose flour, whole wheat flour, baking powder, baking soda, cinnamon and salt into a large bowl.
2. Stir in the buttermilk, apple juice and honey.
3. Beat in egg whites in a seperate bowl with an electric mixer on high until stiff peaks form.
4. Gently fold the egg whites into the waffle batter.
5. Heat a nonstick waffle iron or a waffle iron lightly sprayed with vegetable cooking spray until hot. Pour waffle batter onto iron and cook until waffles are lightly browned and steam has stopped rising.

Nutrition Info:

1. Calories: 221
2. Fat .6g
3. Protein: 8.9g
4. Carbs: 44g

Servings: 6

Source: 500 Fat Free Recipes

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  Ingredients:

• 1 cup all purpose flour
• 1 1/2 cups milk
• 2 eggs
• 2 tablespoons sugar
• 1 tablespoon cooking oil
• 1/8 teaspoon salt

Directions:

1. In a mixing bowl combine flour, milk, eggs, sugar, oil and salt.
2. Lightly grease a  10 inch pan.
3. Heat pan until water dropped on surface sizzles.
4. Pour in 1/4 cup of crepe batter, lift and tilt pan to spread the batter.
5. Return to heat and cook on one side only until browned.
6. Loosen crepe by running a small metal spatula (plastic if pan has teflon) around edges of crepe in pan.
7. Repeat with remaining batter, greasing pan as needed.

Makes about 10 crepes.

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• 1 cup unbleached all purpose flour
• 2 tsp baking powder
• 2 tbs brown sugar, firmly packed
• 1/4 tsp ground nutmeg
• 1/4 tsp ground ginger
• 1 cup skim milk
• 1/2 cup canned pumpkin puree
• 1 tbs apple butter
• 2 egg whites, at room temperature

Directions:

1. Sift flour, sugar, baking powder, nutmeg and ginger into a large bowl.
2. Stir in milk, pumpkin and apple butter.
3. In a seperate bowl, beat egg whites with an electric mixer on high until stiff peaks form.
4. Gently fold egg whites into pancake batter.
5. Spoon 1/3 cup batter for each pancake on a nonstick or lightly greased griddle or skillet.
6. Turn pancakes when tops are covered with bubbles and edges are lightly browned.
7. Cook on the second side for 2 minutes or until browned.

Nutrition Info per serving:

• Calories: 190
• Fat: .6 g
• Protein: 7.4 g
• Carbs: 38g

Source: 500 Fat Free Recipes

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• 1 cup Maple Syrup
• 1 loaf French Bread
• 3 eggs
• 3 egg whites
• 1 1/2 cups skim milk
• 2 tsp vanilla extract
• 3/4 tsp ground nutmeg

Directions:

1. Grease baking dish.
2. Slice the french bread into eight 2 inch thick slices.
3. Pour Syrup into dish and place bread slices over the syrup.
4. In a Seperate bowl combine the eggs, egg whites, milk vanilla and 1/4 tsp nutmeg. Beat until well mixed.
5. Pour mixture over the bread, pressing the bread down gently so it soaks up the batter.
6. Cover and refridgerate over night.
7. Preheat oven to 350 F.
8. Sprinkle remaining nutmeg over bread and bake for 40-45 minutes or until golden brown.

Serves 8

Nutrition info

• Calories 232
• Carbs 44g
• Protien 7g
• Fat 3g

Source: Great Good Food by Julee Rosso

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