Breakfast Recipes

Homemade Turkey Soup To make this popular soup lower in saturated fat, prepare it ahead of time to cool and skim off the fat that rises to the top. Serves 16 Ingredients: 6 lb. turkey breast. It should have some meat (at least 2 cups) remaining on it to make a good, rich soup. 2 medium onions 3 stalks of celery 1 teaspoon dried thyme 1/2 teaspoon dried rosemary 1/2 teaspoon dried sage 1 teaspoon dried basil 1/2 teaspoon dried marjoram 1/2 teaspoon dried tarragon 1/2 tablespoon salt black pepper to taste 1/2 lb. Italian pastina or pasta Nutritional Information…

You'll get a blast of vitamin C from this light and tasty drink. SERVES: 1 PREP TIME: N/A COOK TIME: N/A Ingredients: 1/4 cup vegetable juice, such as V8 1/2 cup orange juice 1 orange, peeled and sectioned 8 ice cubes Directions: Combine and blend ingredients until smooth Nutritional Information Calories 134 Fat 2% (< 1g) Carbohydrate 90% (32g) Protien 8% (3g) Fibre 3g Iron 1 mg Calcium 86 mg Folate 85 mcg Vitamin C 157mg

SERVES: 4 PREP TIME: 15 Minutes COOK TIME: 20 Minutes Ingredients: 1 large onion, chopped 6 cups chicken broth 2 pounds sweet potatoes, scrubbed and diced 1 14-ounce package low-fat kielbasa (such as Healthy Choice), sliced 3/4 pound kale, stems trimmed, leaves coarsely chopped Directions: Coat a large soup pot with nonstick cooking spray. Add onion and sauté over medium-high heat until golden, about 5 minutes. Stir in remaining ingredients. Bring mixture to a boil, reduce heat to low and simmer for 15 minutes, or until vegetables are tender. Season with salt and pepper to taste. If serving immediately, cover…

SERVES: 4 PREP TIME: 15 minutes COOK TIME: 35 minutes Ingredients: 2 cups split red lentils (or yellow split peas), picked over and rinsed several times 1 tablespoon turmeric 2 tablespoons butter, divided 1 tablespoon salt 1 large onion, finely diced 2 teaspoons ground cumin 1 teaspoon ground mustard 1 bunch chopped cilantro Juice of 3 limes, or to taste 1 bunch spinach, chopped 4 to 6 tablespoons plain yogurt, strained Directions: Place lentils in a soup pot with 2 1/2 quarts water, turmeric, 1 tablespoon butter and salt. Bring to a boil; lower heat and simmer, covered, until lentils…

SERVES: 4 PREP TIME: N/A COOK TIME: N/A Ingredients: 1 1/2 cups skim milk 1 1/2 cups water 1/4 teaspoon salt 2/3 cup rolled oats 1/3 cup bulgur 1/3 cup cornmeal 2 teaspoons butter, lightly salted 2 Granny Smith apples, peeled, cored and thinly sliced 1/4 teaspoon cinnamon 1/4 cup maple syrup Nutritional Information Calories 256 Fat 14% (4g) Carbohydrate 75% Protien 11% Fibre N/A Iron 2mg Calcium 150mg Folic Acid 16 mcg> Directions: Bring milk, water and salt to a boil in a medium saucepan. Add oats, bulgur and cornmeal and reduce heat to low. Cook, stirring often, about…

A touch of fresh ginger gives this peach blend a surprise twist. SERVES: 1 PREP TIME: N/A COOK TIME: N/A Ingredients: 1/2 cup peaches, peeled and sliced (or canned peaches, drained) 1 cup low-fat vanilla frozen yogurt 1/4 cup mango juice 1/2 teaspoon grated fresh ginger Directions: Combine and blend ingredients until smooth Nutritional Information Calories 320 Fat 22% (8g) Carbohydrate 70% (59g) Protien 8% (7g) Fibre 2g Iron 1mg Calcium 217 mg Folate 15 mcg Vitamin C 11 mg

Even if you don't like straight carrot juice, you'll enjoy this sweet drink SERVES: 1 PREP TIME: N/A COOK TIME: N/A Ingredients: 3/4 cup carrot juice 3/4 cup lemon sorbet 8 ice cubes Directions: Combine and blend ingredients until smooth Nutritional Information Calories 284 Fat 1% (< 1g) Carbohydrate 97% (70g) Protien 2% (2g) Fibre 2g Iron 1mg Calcium 44mg Folate 7 mcg Vitamin C 26mg

SERVES: 4 PREP TIME: 10 minutes COOK TIME: N/A Ingredients: 1/2 pound canned green beans 1 cucumber, thinly sliced 1 1-pound bag shredded coleslaw mix 1 cup pre-cut diced tomatoes 1 1-pound cooked medium shrimp, shelled and deveined Peanut dressing: 3 tablespoons peanut butter 1 tablespoon honey 1/2 cup orange juice 3 tablespoons soy sauce 1/4 teaspoon hot chili oil 1/2 teaspoon minced fresh ginger 1/2 teaspoon minced fresh garlic Nutritional Information Calories 293 Fat 31% (10g) Carbohydrate 27% (20g) Protien 42% (31g) Fibre 6g Iron 6mg Calcium 130mg Folate 95mcg Directions: For salad, toss beans, cucumber, coleslaw mix and…