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Holiday breakfasts can be healthier. It is possible to eat well and feel satisfied with less fat and sodium.
The recipes below are healthier versions of holiday favorites because they are lower in fat, sugar and sodium and higher in fiber.
8 slices bread (white or whole wheat), crust trimmed, buttered with a low fat spread
1/2 pound sausage, cooked thoroughly and crumbled, rinsing with hot water to remove more fat
1/2 cup low fat sour cream or 6 oz. plain Greek yogurt
4 1/2 cups egg substitute (OR use 6 eggs lightly beaten with 3 cups fat free milk)
7 oz. low fat cheddar cheese, finely shredded
Spray a 9-inch x 13-inch pan with non-stick cooking spray. Place bread buttered side down in pan. Sprinkle sausage over bread. Beat eggs and sour cream together until well mixed. Pour over bread and sausage. Sprinkle shredded cheese on top. Cover and refrigerate overnight or at least 6 hours. Bake uncovered at 350 degrees for 35 – 45 minutes.
Nutrition analysis: Calories 455; Fat 29 g; Cholesterol 29 mg; Fiber 1 g; Protein 28 g; Sodium 768 mg (if using sour cream)
Serve with fresh melon or citrus fruit.
Makes 15 average
1 large Shredded Wheat cereal biscuit
1/2 cup boiling water
1/4 cup shortening
3/4 cup granulated sugar
1 cup All Bran or Bran Buds cereal
1 1/4 cups all –purpose flour
1/4 tsp. salt
1 cup buttermilk (see note below)
1 1/4 tsp. baking soda
1/3 cup raisins or diced dates
Pour boiling water over shredded wheat biscuit; let stand and cool. Then mix all ingredients together except soda and raisins in a large bowl. Mix well then add soda and raisins or dates. Stir until blended. Place batter in a large bowl and cover. Allow batter to stand in refrigerator for at least 36 hours. Bake at 350 degrees for 28-30 minutes. Makes about 15 muffins.
Note: Buttermilk is preferred for best leavening and texture. You can substitute 1 tablespoon lemon juice plus milk to make 1 cup total. Let stand for 5 minutes before using or substitute 1 cup (8 oz.) plain low fat yogurt.
Nutritional analysis: Calories 139; Fat 4 g; Cholesterol 15 mg; Fiber 2 g; Protein 3 g; Sodium 67 mg (if using buttermilk)
Joan Martin is a family and consumer sciences agent with the Anderson Cooperative Extension.