Spinach Omelt Brunch Roll

Prep: 20 minutes

Cook: 15 minutes

Yield: 8 servings

2 cups egg substitute
4 eggs
1/2 teaspoon salt
1/8 teaspoon hot pepper sauce
1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry
1/4 cup chopped red onion
1 teaspoon Italian seasoning
5 turkey bacon strips, diced and cooked, divided
1 pound sliced fresh mushrooms
2 teaspoons canola oil
1 cup (4 ounces) shredded part-skim mozzarella cheese, divided

Line a 15-in. x 10-in. x 1-in. baking pan with parchment paper; coat paper with cooking spray and set aside. In a large bowl, whisk the egg substitute, eggs, salt and pepper sauce. Stir in the spinach, onion, Italian seasoning and 1/4 cup bacon.

Pour into prepared pan. Bake at 375° for 15-20 minutes or until set. Meanwhile, in a large nonstick skillet, saute mushrooms in oil for 6-8 minutes or until tender. Drain on paper towels; blot to remove excess moisture. Keep warm.

Turn omelet onto a work surface; peel off parchment paper. Sprinkle omelet with mushrooms and 3/4 cup cheese; roll up jelly-roll style, starting with a short side. Place on a serving platter. Sprinkle with remaining cheese and bacon.

Tips and Tricks

I didn't have egg substitute, so I used 8 eggs total. I also used my potato ricer to squeeze the spinach dry. It worked great! I cooked the bacon in the microwave.

Make It Healthier

Use lean bacon. Omit salt.

How Kids Can Help

Kids can push the buttons on the microwave and chop the onions using a food chopper.

Nutrition Facts

1 slice equals 160 calories, 8 g fat (3 g saturated fat), 122 mg cholesterol, 505 mg sodium, 6 g carbohydrate, 2 g fiber, 17 g protein

Diabetic Exchanges

2 lean meat, 1 vegetable, 1/2 fat

Broccoli Quiche Pie

This recipe uses wheat bread in place of a prepare pie crust, reducing the total fat and calories. Delicious for breakfast, lunch or dinner!

Prep: 10 minutes
Bake: 35 minutes
Yield: 5 servings

6 large eggs, beaten
1 10 oz box frozen chopped broccoli, thawed and drained
1 cup shredded reduced-fat cheddar cheese
1/2 cup grated Parmesan
1/2 cup 1% milk
2 tsp Dijon mustard
1/2 tsp garlic powder
3 slices 100% whole wheat bread, torn into 1/2 in cubes

Coat a 9-inch pie plate with nonstick cooking spray. Arrange the bread crumbs over the bottom of the pie plate. Mix the eggs, broccoli, cheeses, milk, mustard and garlic powder in a bowl. Pour the mixture evenly over the bread crumbs and press gently to create a level surface. Bake at 375 for 30-35 minutes or until golden brown and center is firm. Let sit 10 minutes before serving.

Tips and Tricks
If you're watching your cholesterol, use egg substitute. I used full fat sharp cheddar and reduced the amount of both cheeses.
Make It Healthier
Use skim milk. Use Omega-3 eggs.
How Kids Can Help
Shred and arrange the bread cubes. Older kids can beat the eggs and shred cheese.

Nutrition Facts
one serving equals 230 calories, 12 g fat (5 g saturated fat), 430 mg sodium, 13 g carbohydrate, 3 g fiber, 20 g protein

Spinach Fritatta

Prep/Total Time: 20 minutes
Yield: 4 servings

3 tablespoons olive oil
2 cloves garlic, finely chopped
8 large eggs, separated
One 10-ounce box frozen chopped spinach, thawed and wrung dry
1 cup ricotta cheese
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
Pinch nutmeg
1/2 cup grated Parmesan cheese

Preheat the oven to 400°. In a medium skillet, cook the garlic in oil until tender. In a bowl, beat the egg whites until stiff peaks form. In another bowl, beat the egg yolks and stir in the spinach and ricotta cheese; season with the salt, pepper and nutmeg. Fold in the egg whites.

Pour the mixture into the hot skillet and cook over medium heat until just set around the edges, about 2 minutes.

Transfer the frittata to the oven and bake until golden and fluffy, about 15 minutes. Sprinkle the cheese all over the top and bake for 2 minutes.

Tips and Tricks
Be sure to use an oven safe skillet! An easy way to wring spinach dry is to put it into a potato ricer and press the liquid out of it. This recipe works well as breakfast OR dinner!
Make It Healthier
Reduce amount of Parmesan cheese. Omit salt. Use reduced-fat ricotta.
How Kids Can Help
Older kids can beat the egg whites.

Citrus Salad

Yield: 6-8 servings
Prep: 15 minutes plus chilling

1/4 cup olive oil
2 Tbs sugar
1 tsp finely shredded lemon peel
1 Tbs lemon juice
1/4 tsp salt
3 large oranges, peeled and sectioned
1 large pink grapefruit, peeled and sectioned
1 medium green onion, sliced (2 tablespoons)
1 Tbs snipped fresh mint
4 cups shredded romaine lettuce (about 6 ounces)



1 For dressing, in a screw-top jar combine oil, sugar, lemon peel, lemon juice, and salt. Cover and shake well.
2 In a medium bowl place orange and grapefruit sections, onion, and mint. Pour dressing over and toss gently. Cover and refrigerate 2 to 24 hours.
3 To serve, put romaine in a large salad bowl and top with fruit mixture; toss lightly. Serve immediately.