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Exceptionally good egg and bread recipes, using just enough yolks for flavor but reducing
the cholesterol by A LOT! If you can't have any cholesterol, use egg beaters in the following recipes
and they'll still be great.
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For a printable version of each recipe please click on the name of the recipe.
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2 egg yolks and 5 egg whites
2 Tbsp. non fat half and half
1/8 tsp salt
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4 oz. low fat cream cheese
1 cup crushed pineapple, drained
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Mix cream cheese and pineapple, being sure pineapple is well drained first.
Spray 10" non stick frying pan. Whip eggs, salt and half and half until quite frothy.
Set heat to medium low -- you want the omelette to cook slowly. Pour into
pan and cover. When eggs are set spread half of the omelette with the cheese mixture and flip the other half over it.
Serves two. To complete your treat make a fresh fruit salad and the great sweet potato buiscuits below.
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12 hard boiled eggs, cool and shell
16 oz mushrooms sliced
3 oz shredded low fat cheddar cheese
salt & freshly ground pepper to taste
1 1/2 Tbsp. margarine or butter
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3 cups no fat half and half
1/2 packet dry butter buds
3 Tbsp flour (I use whole wheat)
1/8 tsp grated nutmeg
dash tobasco sauce
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1. Make a white sauce by whisking flour and butter buds
into no fat half and half (or condensed non fat milk), then cooking over medium heat, stiring constantly
until it thickens.
2. Saute mushrooms in margarine or butter until done.
3. Cut eggs in half. Throw away 6 yolks and crumble the other six.
Cut the whites into slices, then toss with the yolks.
4. Layer cooked mushrooms and eggs
in sprayed 2 quart baking dish (two layers each), the pour white sauce over and top with grated cheese.
5. Cover and bake at 350 degrees for 25 minutes. Serves 4. This is good with a green vegetable, a salad
and either of the bread recipes on this page.
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SPOON BREAD
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1 cup yellow cornmeal
1 cup boiling water
2 Tbsp Smart Balance margarine
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1 tsp salt
1 egg yolk and three egg whites, beaten
1 cup (1 per cent or skim) milk
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SLOWLY add cornmeal to boiling water, stirring constantly
until thick and smooth. Add margarine or butter and salt. Cool to lukewarm.
Add eggs and milk and beat for 2 minutes. Pour into greased 8" square or 9" round pan. bake at 375 degrees for 35 minutes or until golden brown.
Serve hot, topped with more margarine or butter. Eight servings.
This recipe adapted from "Spoonbread and Strawberry Wine" by Norma Jean and Carole Darden.
It is the best, easiest and most "custardy" spoonbread recipe I've ever seen, from a great little cookbook.
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SUPPER TIME
EGG SCRAMBLE
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This is my full meal healthier version of the
hash browns "all the way" you can order at waffle houses. The eggs give it extra protein,
and, of course, it uses low fat cheese. This is a good place to try soy cheese if you
haven't done so yet.
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1 cup thinly sliced onions
2 cups frozen hash browns
1 cup chopped green and/or red bell pepper
1/2 cup chopped fresh tomatoes
3/4 cup sliced mushrooms
1 Tbsp canola or olive oil
1 tsp canola or olive oil
1 cup shredded low fat cheddar cheese
1/2 cup finely chopped low fat ham
2 egg yolks and 5 egg whites, beaten.
Salt and freshly ground pepper to taste
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In VERY large frying pan: Saute onions in 1 Tbsp oil until transparent.
Add salt, pepper and hash browns and cook and stir over fairly high heat until brown.
Remove from pan. Add 1 tsp oil, mushrooms and peppers and stir fry until crisp-tender.
Add potato and onions and chopped meat to pan and mix all. Turn heat to low and
pour beaten eggs evenly over top. Cover and cook over low heat until eggs are set.
Sprinkle chopped tomatoes and shredded cheese over top. Serves two very hungry people, or more.
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