BREAKFAST - Viralonlline
Health

BREAKFAST

Advertisement

Veggie Frittata


PREP 10 minutes / COOK 8 to 12 minutes / SERVES 4


 350°F


Gluten-Free, Vegetarian


 

A frittata is like an omelet, only sturdier. Frittatas are so easy to make in the air fryer. This egg recipe is usually baked until it is puffy and golden. Cook the vegetables first so they are tender, add the egg and milk mixture, and bake until done.

½ cup chopped red bell pepper
⅓ cup minced onion
⅓ cup grated carrot
1 teaspoon olive oil
6 egg whites
1 egg
⅓ cup 2 percent milk
1 tablespoon grated Parmesan cheese

1 In a 6-by-2-inch pan, stir together the red bell pepper, onion, carrot, and olive oil. Put the pan into the air fryer. Cook for 4 to 6 minutes, shaking the basket once, until the vegetables are tender.

2 Meanwhile, in a medium bowl, beat the egg whites, egg, and milk until combined.

3 Pour the egg mixture over the vegetables in the pan. Sprinkle with the Parmesan cheese. Return the pan to the air fryer.

4 Bake for 4 to 6 minutes more, or until the frittata is puffy and set.

5 Cut into 4 wedges and serve.


NUTRITION NOTE  The percentage of calories from fat in this recipe is relatively high because the overall calories are so low. This is still a very low-fat recipe.


PER SERVING Calories: 77; Fat: 3g (35% calories from fat); Saturated Fat: 1 g; Protein: 8 g; Carbohydrates: 5 g; Sodium: 116 mg; Fiber: 1 g; Sugar: 3g; 14% D V vitamin A; 62% DV vitamin C

Salmon and Brown Rice Frittata  


PREP 15 minutes / COOK 15 minutes / SERVES 4


320°F


 Gluten-Free 


Brown rice is much better for you than white rice because it contains the outer layer known as the bran, which makes it a whole grain.
This layer contains fiber and nutrients such as manganese. And salmon is one of the best protein choices you can make; it is a lean protein and contains omega-3 fatty acids that help protect your heart. This frittata is a great choice for starting a busy morning off right.

Olive oil, for greasing the pan
1 egg
4 egg whites
½ teaspoon dried thyme
½ cup cooked brown rice
½ cup cooked, flaked salmon (about 3 ounces)
½ cup fresh baby spinach (see Tip)
¼ cup chopped red bell pepper
1 tablespoon grated Parmesan cheese

1 Rub a 6-by-2-inch pan with a bit of olive oil and set aside.

2 In a small bowl, beat the egg, egg whites, and thyme until well mixed.

3 In the prepared pan, stir together the brown rice, salmon, spinach, and red bell pepper.

4 Pour the egg mixture over the rice mixture and sprinkle with the Parmesan cheese.

5 Bake for about 15 minutes, or until the frittata is puffed and golden brown. Serve.


SUBSTITUTION TIP Use other greens instead of baby spinach if you prefer. Try chopped kale for extra fiber and nutrition; microgreens, which are seedlings that pack a nutritional punch; or watercress or arugula for a peppery flavor.

PER SERVING Calories: 97; Fat: 3g (27% calories from fat); Saturated Fat: 1; Protein: 11 g; Carbohydrates: 7 g; Sodium: 115 mg; Fiber: 1g; Sugar: 1 g; 14% DV vitamin A; 31% DV vitamin C

Avocado and Egg Burrito 


PREP 10 minutes / COOK 3 to 5 minutes / SERVES 4


390°F


 Family Favorite, Fast, Vegetarian


Burritos are very popular for breakfast because you can eat them on the run—and they are versatile and delicious. However, most can also be loaded with fat and sodium. This lighter version bursts with vegetables and a couple of hard-boiled eggs.

2 hard boiled egg whites, chopped
1 hard boiled egg, chopped
1 avocado, peeled, pitted, and chopped
1 red bell pepper, chopped
3 tablespoons low-sodium salsa, plus additional for serving (optional)
1 (1.2-ounce) slice low-sodium, low-fat American cheese, torn into pieces
4 low-sodium whole-wheat flour tortillas (see Tip)

1 In a medium bowl, thoroughly mix the egg whites, egg, avocado, red bell pepper, salsa, and cheese.

2 Place the tortillas on a work surface and evenly divide the filling among them. Fold in the edges and roll up. Secure the burritos with toothpicks if necessary.

3 Put the burritos in the air fryer basket. Air-fry for 3 to 5 minutes, or until the burritos are light golden brown and crisp. Serve with more salsa (if using).

AREN’T YOU GLAD YOU DIDN’T DEEP-FRY Your total calories have been reduced by more than half. 

COOKING TIP You may want to soften the tortillas before you roll them. To do this, wrap the tortillas in aluminum foil and air-fry them for 1 to 2 minutes.

PER SERVING Calories: 204; Fat: 8g (35% calories from fat); Saturated Fat: 2 g; Protein: 9 g; Carbohydrates: 27 g; Sodium: 109 mg; Fiber; 3 g; Sugar: 1 g; 11% DV vitamin A; 33% DV vitamin A; 33% DV vitamin C

Asparagus and Bell Pepper Strata 


PREP 10 minutes / COOK 14 to 20 minutes / SERVES 4


330°F


 Vegetarian 


 

A stratum is a mixture of bread, eggs, and cheese that is baked until puffy and light. This version is lighter and healthier because it contains whole-grain bread, adds vegetables, and uses mostly egg whites and low-fat cheese. Bakery bread can contain very high levels of sodium. If you must reduce sodium in your diet, look for low-sodium varieties or bake your own and add a very little salt. Serve this warm dish for breakfast with fresh fruit and orange juice.

8 large asparagus spears, trimmed and cut into 2-inch pieces
⅓ cup shredded carrot (see Tip)
½ cup chopped red bell pepper
2 slices low-sodium whole-wheat bread, cut into ½-inch cubes
3 egg whites
1 egg
3 tablespoons 1 percent milk
½ teaspoon dried thyme

1 In a 6-by-2-inch pan, combine the asparagus, carrot, red bell pepper, and 1 tablespoon of water. Bake in the air fryer for 3 to 5 minutes, or until crisp-tender. Drain well.

2 Add the bread cubes to the vegetables and gently toss.

3 In a medium bowl, whisk the egg whites, egg, milk, and thyme until frothy.

4 Pour the egg mixture into the pan. Bake for 11 to 15 minutes, or until the strata is slightly puffy and set and the top starts to brown. Serve.

INGREDIENT TIP You can buy shredded carrots at the grocery store, but it’s much cheaper to shred your own. Use the largest holes on a box grater. About ½ large carrot equals ⅓ cup shredded.

PER SERVING Calories: 100; Fat: 2 g (18% of calories from fat); Saturated Fat: 0 g; Protein: 9 g; Carbohydrates: 14 g; Sodium: 129 mg; Fiber: 3g; Sugar: 5 g; 50% DV vitamin A; 65% DV vitamin C

Chicken Sausages 


PREP 15 minutes / COOK 8 to 12 minutes / MAKES 8 sausage patties


330°F


Gluten-Free, Very Low Sodium 


Sausage for breakfast is a great idea, but it is typically loaded with fat and salt. This recipe is different. We start with ground chicken and add onions, garlic, and apple for flavor and nutrition. Unlike fried sausage patties, you can enjoy this guilt-free.

1 Granny Smith apple, peeled and finely chopped
⅓ cup minced onion
3 tablespoons ground almonds
2 garlic cloves, minced
1 egg white
2 tablespoons apple juice
⅛ teaspoon freshly ground black pepper
1 pound ground chicken breast

1 In a medium bowl, thoroughly mix the apple, onion, almonds, garlic, egg white, apple juice, and pepper.

2 With your hands, gently work the chicken breast into the apple mixture until combined.

3 Form the mixture into 8 patties. Put the patties into the air fryer basket. You may need to cook them in batches. Air-fry for 8 to 12 minutes, or until the patties reach an internal temperature of 165°F on a meat thermometer (see Tip). Serve.

AREN’T YOU GLAD YOU DIDN’T DEEP-FRY The percentage of calories from fat drops from 78 to 21 percent. That’s impressive.  


COOKING TIP To use a meat thermometer properly on these little sausages, hold the sausages with tongs and insert the thermometer’s probe into the side of the patty. Try to hit the middle of each patty. For food safety, always cook the ground chicken to 165°F and other ground meats to 160°F.


PER SERVING (1 patty) Calories: 87; Fat: 2 g (21% calories from fat); Saturated Fat: 0g; Protein: 14 g; Carbohydrates: 5 g; Sodium: 27 mg; Fiber: 1 g; Sugar 4 g; 6% DV vitamin C

 

Pumpkin Donut Holes 


PREP 15 minutes / COOK 14 minutes / MAKES 12 donut holes


360°F


Vegetarian, Very Low Sodium  


Donut holes are a well-loved deep-fried breakfast treat, but they are not at all healthy. Adding puréed pumpkin helps cut the fat and adds a lot of vitamin A and fiber. Coat these little treats in cinnamon sugar or powdered sugar, if you like, before serving.

1 cup whole-wheat pastry flour, plus more as needed
3 tablespoons packed brown sugar
½ teaspoon ground cinnamon
1 teaspoon low-sodium baking powder

3 tablespoons 2 percent milk, plus more as needed
2 tablespoons unsalted butter, melted
1 egg white
Powdered sugar (optional)

1 In a medium bowl, mix the pastry flour, brown sugar, cinnamon, and baking powder.

2 In a small bowl, beat the pumpkin, milk, butter, and egg white until combined. Add the pumpkin mixture to the dry ingredients and mix until combined. You may need to add more flour or milk to form a soft dough.

3 Divide the dough into 12 pieces. With floured hands, form each piece into a ball.

4 Cut a piece of parchment paper or aluminum foil to fit inside the air fryer basket but about 1 inch smaller in diameter. Poke holes in the paper or foil and place it in the basket.

5 Put 6 do nut holes into the basket, leaving some space around each. Air-fry for 5 to 7 minutes, or until the donut holes reach an internal temperature of 200°F and are firm and light golden brown.

6 Let cool for 5 minutes. Remove from the basket and roll in powdered sugar, if desired. Repeat with the remaining do nut holes and serve.

AREN’T YOU GLAD YOU DIDN’T DEEP-FRY You just trimmed your total fat calories by more than half. 


INGREDIENT TIP Don’t use pumpkin pie filling in this recipe, as it contains sugar, fat, and emulsifiers that will make the dough too runny.


PER SERVING (2 donut holes) Calories: 142; Fat: 4g (25% calories from fat); Saturated Fat: 3 g; Protein: 3 g; Carbohydrates: 23 g; Sodium: 24 mg; Fiber: 3 g; Sugar: 7g; 45% DV vitamin A