Skillet Breakfast
Skillet Breakfast
I found this at www.nbc12.com, the Richmond, Va NBC affiliate. It was among
Recipes … recommended by the Ukrop's nutritionist….excellent choices for
those who need to cook healthy.” [Ukrops is our local upscale grocery chain
in Richmond.] It was among their Healthcast recipes, geared for diabetic
diets. Since I’m trying to eat healthier, I gave this recipe a try and
loved
it! After making it in a skillet, I decided it would be easier to cook in
the oven, so I adapted it to be baked in a pie-pan. I’ve made this recipe
every 4 days now for about 6 weeks--I have it for breakfast every morning,
altering ingredients/herbs each time I make it to keep it interesting. I
don’t care for green pepper, so I substituted onions and mushrooms. The
original recipe is first; my adaptation second. I used to get hungry
mid-morning after a bowl of cereal but I don’t when I have this for
breakfast:
--Deb (misty00123@aol.com)
Skillet Breakfast (NBC12 Healthcast)
8 pieces turkey bacon, cut into 1/2 inch pieces
1 medium potato, cut into small cubes
1 cup Bird's Eye frozen Pepper Stir Fry
1/2 tsp chili powder
8 oz egg substitute
Place turkey bacon and potato in nonstick skillet. Cook on medium heat 12
minutes or until potatoes are fork tender, stirring frequently. Stir in
vegetables and chili powder. Pour egg product evenly over mixture. Cover.
Reduce heat to low and cook 5 minutes or until mixture is set. Cut into 4
wedges. Makes 4 servings. Each serving contains: 150 calories, 7 g fat, 2 g
saturated fat, 25 mg cholesterol, 470 mg sodium, 10 g carbohydrate, 2 g
fiber, 3 g sugars, 13 g protein. Exchanges: ¾ carbohydrate, 2 lean meat
Skillet Breakfast (adapted by Deb)
6 slices turkey bacon, cut into 1/2 inch pieces
OR 3 turkey breakfast sausage links*
1 medium potato, cut into small cubes
1/2 cup chopped Vidalia onion or scallions/green onions/spring onions
1/2 jar sliced mushrooms or similar amount of freshly sliced mushrooms
Fresh chopped herbs to total about 2-3 Tbsp.: Cilantro, parsley, dill,
basil,
etc.
Pepper, salt (minimal), or other seasonings to taste (Emeril’s, Tony
Chachere’s**, etc.)
8 oz egg substitute (I've found that Egg Beaters work best)
3 Tbsp. grated Parmesan cheese
Place turkey bacon, onion, mushrooms and potato in nonstick skillet. Cook
on
medium heat 12 min. or until potatoes are fork tender, stirring frequently.
Add water as needed to prevent sticking but drain off any excess water when
done. Stir in herbs. Grease a pie pan with 1 tsp. Olive oil. Put mixture
into pie pan and pour egg product evenly over mixture. Bake at 375 degrees
(F) loosely covered with foil for 30 minutes. Remove foil and continue
baking
for 5-10 minutes until center is firm—take care not to over-bake. After
taking out of oven, sprinkle Parmesan cheese evenly over casserole and set
aside to cool. When cool, cut into 4 wedges. Makes 4 servings.
I don’t have exchange/calorie info for “my” version. I believe they would
be similar, though since I cut the amount of bacon but added Parmesan
cheese (1 slice turkey bacon = 84 calories; 3 Tbsp. Parmesan cheese = 90
cal.) When using turkey breakfast sausage, I discovered it works best to
brown them alone first, and then chop them up and then add them to the
skillet while sautéing potatoes and onions, etc.
**http://www.tonychachere.com/ (Tony’s spice is worth checking out!—it is
Awesome!)
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List of Ingredients
Instructions
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