LEMON YOGURT DRIZZLE

Ingredients:
32 oz Whole milk yogurt/ Greek style “Fage” Brand is excellent (Total)
3 T. fresh lemon juice
Grated zest of 1 lemon
2 tsp. Extra virgin olive oil
Himalayan Pink salt, to taste
3 T. fresh cilantro or dill weed

Preparation:
1. Place the yogurt in a strainer lined with cheese cloth. Place the strainer over a large bowl and cover with plastic wrap. Place in the refrigerator for at least two hours, or overnight…if using Greek style yogurt omit this step.

2. Combine strained yogurt with remaining ingredients.

3. Adjust seasonings to taste.

ROASTED FILET OF SALMON

Ingredients:
Salmon filet
Brown rice or whole wheat breadcrumbs
Fresh lemon juice
Pitcher of water
Olive oil
Himalayan Pink salt

Preparation:
1. Preheat the oven to 375° F.

2. Drizzle a small amount of olive oil on the bottom of a sheet pan (with sides). Place the filet of salmon on the sheet pan and drizzle the top of the salmon with olive oil and fresh lemon juice.

3. Lightly sprinkle and spread the breadcrumbs on top of the entire filet of salmon.

4. Drizzle with additional fresh lemon juice.

5. Place the salmon in the oven and bring a pitcher of water to the oven. Add water to the surrounding area of the salmon filet…only fill the sheet pan with water 1/2 way up the salmon filet.

6. Bake for approximately 25 minutes or until the salmon “flakes” with the tines of a fork.

7. If a more crispier texture is desired…Place the salmon filet under the broil until bread crumbs are golden brown.

8. Remove from the oven and sprinkle with salt.

TOASTED SHORT GRAIN BROWN RICE
An excellent source of fiber

Ingredients:
1 c. Short grain brown rice
2 c. water, vegetable stock, or brewed tea
Olive oil
Himalayan Pink salt

Preparation:
1. Place the brown rice in a large, dry stockpot and place over a medium flame.

2. Stir the brown rice in a “figure eight” with a wooden spoon until the rice begins to toast…a nutty aroma will be prevalent.

3. Add the liquid to the rice and bring to a boil.

4. At the boil, reduce to a simmer, drizzle with olive oil and salt and cover.

5. Cook the rice for approximately 20 minutes.

6. Fluff with a fork and adjust seasoning.

I paired the Meyer Lemon with fresh blueberries to create this easy to make and delicious Meyer Lemon Blueberry Streusel Cake. The cake is a delicious cross between a coffee cake and a fruit crisp. The lemon and blueberries are a natural pair and lend a lightness and sweetness to the cake that makes it a perfect Sunday morning brunch favorite!

The topping is a simple streusel that gives a little crunch and texture. I used fresh berries but if you use frozen berries make sure that you thaw them and drain any excess liquid before incorporating into the batter.

Here is how you can make your own.

Meyer Lemon Blueberry Streusel Cake (adapted from several recipes)

Streusel:
1/4 cup + 2 TBL. flour
1/4 cup + 2 TBL. sugar
1/4 tsp. salt
4 TBL. cold butter cut into cubes

Cake:
1 3/4 cups flour
1 tsp. baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1 1/2 cups butter room temp.
1 cup sugar
2 eggs
1 tsp vanilla extract
1/4 tsp lemon extract
Zest of 1 Meyer Lemon
2-3 TBL. Meyer Lemon Juice
3/4 cup non-fat greek yogurt (I used FAGE)
8 ounce fresh blueberries mixed with 1 TBL. flour

Preheat oven to 350 degrees. Spray a 9″ round cake pan with Pam for Baking. Set aside.

Streusel: In a medium bowl whisk together the flour, sugar and salt. Add the chilled, cubed butter and work into the flour mixture with a pastry cutter or your hands until it looks crumbly. Keep streusel in the fridge until ready to use.

Cake: In a medium bowl whisk together the flour, baking powder, baking soda and salt. Set aside.

In the bowl of an electric mixer cream together the butter and sugar until light and fluffy. Add the eggs one at a time until incorporated.

Mix in the vanilla extract, lemon extract, lemon juice, lemon zest and yogurt. Add the flour mixture and beat until just combined.

Remove bowl from mixer and slowly fold the blueberries into the batter. Pour batter into prepared pan and smooth top.

Cover batter with cold streusel mixture and bake for 55-65 minutes or until the top no long looks jiggly and is a golden brown.

Let the cake cool for 15 minutes then run an offset spatula around the edges to loosen. Invert cake out of pan and then turn upright onto a plate to cool completely before serving.

Get back on track—and, no, because you started the week off on the wrong foot does not mean you just keep on pushing through, calorie bomb after calorie bomb, and start over next week. Every day is a do-over day. When it comes to eating right, you get unlimited chances. I know. I’ve taken hundreds of “do-overs” and I’ll be taking more—it’s the vicious cycle that food lovers just have to deal with. You will, however, feel great when you give yourself that second (or hundredth) chance—it counts for something… your health, your sanity, a piece of mind.

In honor of Heart Health Awareness month, do yourself a favor and snack right with some of my personal tips.
1. STOP: Ignoring your body when it’s hungry because it’s not “time to eat” ADOPT: Low-fat, high-protein snacks and eat whenever you want

You eat breakfast every day. Yet, you find yourself hungry hours before lunch. Relax. That’s normal and you shouldn’t feel guilty about it. A low-fat, high-fiber breakfast revs up your metabolism. It might not necessarily keep you full until lunch, but it’s good for healthy weight loss and long-term health.

Eat when you’re hungry (Having several small meals a day is just as good for you as the standard three meals a day. What matters is total calorie consumption.). I’m serious. This tip applies to the pre-lunch munchies and the mid-afternoon crash. Low-fat, high-protein snacks keep you full longer—it’s not always about low calories. My personal favorites are: 0% Fage Greek yogurt with a teaspoon of honey and fresh berries, hummus and whole wheat pita and edamame (find these packaged in your frozen food aisle).

2. STOP: Impulsive eating as a result of emotions or boredom ADOPT: Self-control, self-awareness and self-reflection (and some key kitchen staples)

When you feel hungry, have a plan of attack. The first step comes from within. Step back and ask yourself if you really want what you’re about to eat, and if you do, why? What is it about the snack that makes you crave it? Is it because it’s sweet, salty, rich, crunchy, creamy, or just available? Get down to business and identify your habits to take control of it. Conscious eating is key.

Here are some of my favorite snack substitutions, based on flavor and texture, because it’s usually something about the food that we crave, and not the actual food.

Sweet: Small sweet potato (Microwave for a sweet, warm, healthy treat); Silk chocolate soy milk (Yep, it’s good and it works for sweet cravings, especially after dinner)
Salty: Cottage cheese and berries; edamame (salted); string cheese
Rich: Mini Babybel cheese; Tzatziki (made with fat-free Greek yogurt) with pita chips
Creamy: Peanut butter on Wasa crackers; hummus and carrots
Crunchy: Terra vegetable chips; Snapea crisps (The vegetables in these make them more substantial than rice cakes or soy chips)

Note that these snacks are not low-calorie options. They’re nutrient-dense and will keep you full longer which prevents you from reaching for a snack every hour and losing track of how much you eat. These nutrition-filled snacks are better for you in the long run. It’s your job to maintain the suggested serving size if you’re watching your weight.

3. STOP: Turning to the vending machine ADOPT: Desk-side snacks

Your cravings run rampant at work because your brain is working in overdrive. And some days, you’ve even forgotten to eat lunch. When your body is begging you to nourish it with something right away, many times, we go for the fastest, most convenient, and cheapest option: the vending machine. And most of the time, the split-second decision of what to spend your pocket change on is not always the best one.

I’ve got a solution: Always have a stash of desk-side snacks. It’s practical, economical, and your body will thank you.

My file drawer contains: Flavored sparkling water (sometimes, you’re really just thirsty and some water will provide a quick pick-me-up), green or mint tea (great for metabolism and the afternoon slump), almonds, peanut butter, crackers, instant oatmeal (believe it or not, it makes a great snack), and lastly, Kashi TLC Oatmeal Dark Chocolate cookies (the fiber, whole grain, and plain ‘ol good stuff in this cookie puts Famous Amos to shame when you need a little sugar).

Sometimes a bite, or a taste, is all you need to fulfill your cravings. And, if it’s not, just make sure you’re not eating straight from the package. This way, you can monitor how much you eat. If you’re snacking and still find yourself hungry, you’re probably not eating enough nutrient-dense foods.

4. STOP: Drunken late-night munchies ADOPT: Healthier drunken munchies

After a night out, it’s a given that you want something delicious to top off an evening of revelry, which usually translates to something carb-filled, greasy, and that has been sitting out all night waiting for you to stumble in and claim it. Mmm, delicious.

If you notice a trend in all my tips, it’s that you should always have good options, aka healthy kitchen staples, on hand at all times, especially for late-night munching. The last thing you want to do is go home and cook something. But if you can make it home, you can probably manage to microwave something (I would recommend not using a stove). Plus, it helps with the hangover.

Make a faux pizza. Let’s be honest, in your state, you’re not exactly looking for a gourmet Batali pie. Take whole wheat pita bread. Top it with shredded cheese and deli meat or veggies. Microwave for 30 seconds. And voila… a homemade pizza pie made to order.

Were you eyeing that slice of cake left over in your fridge? Save that for when you didn’t just consume a day’s worth of calories in drinks. Get your sweet fix by making a mini toasted peanut butter, banana wrap (using half of a whole wheat wrap) to fill you up instead. Just one is all you need.

And remember, in sobriety or not, snacking is a good thing when you use it as a way to nourish your body. Keep this in mind and snack away. I promise you’ll feel great.

Grating fresh nutmeg into the sauce impacts the final flavor profile.
Literally. Cathy Banish, a good friend and fellow gym rat, and I have worked out together for years, but never discuss the subject of exercise. We figure we’re working out, why extend the agony by talking about it? Our ongoing 30-year conversation thread, which we pick up as naturally as one would a piece of chocolate, revolves around eating; and while sweating on stair masters or treadmills, we discuss this favorite subject.

Like twins who wear the same sized clothes and exchange wardrobe pieces, Cathy and I have identical palates, which is remarkable if you consider the average human has close to 10,000 taste buds. We’re also adventurous eaters, so the diversity of Ann Arbor’s groceries and restaurants is a mecca for us. If she raves about a restaurant or recipe, I know I will love it.

One thing we never discuss, however, are calories or fat grams. Why spoil the fun? So she surprised me with her inquiries into a low-fat Alfredo I’d made and blogged about 2 years ago. She wondered if it was worthy of her palate and a spin around the kitchen; could yogurt possibly replace heavy cream in an alfredo recipe?

Does this look reduced in fat to you?

Yes and no. Nothing can replace the unctuous, salivating flavors of copious amounts of butter and heavy cream piqued by a pedigreed Reggiano. (The word bears repeating: nothing.) But if you’re trying to trim the sails, the following recipe merits attention.

The sauce is not some factory-produced, fat-free “creamy and flavorful” goo. It has enough natural fat and flavor so your body chemistry won’t go into denial, sending you scurrying to the freezer to grab Ben & Jerry’s “Chunky Monkey” after crashing from your synthetic high.

After my conversation with Cathy at the gym, memories of that yogurt Alfredo haunted so I made it again. This time, however, I dressed it up with the addition of chicken, and I substituted broccoli for the peas. I ran into Cathy a couple of days later and she, too, had made the recipe adding shrimp and keeping the peas; she was happy and surprised that she enjoyed the dish and plans to keep it in her recipe repertoire.

The original recipe was adapted from Rocco DiSpirito’s latest cookbook “Now Eat This!” DiSpirito’s recipe calls for 5 percent fat yogurt. I’ve used Fage no-fat and 2 percent, both with excellent results. I use (as always) the best Parmesan I can afford for a rich flavor, and added broccoli, chicken and lots of fresh chives; my last recipe included peas.

DiSpirito’s recipe serves 4; but after an hour-plus workout, Richard and I polished off the dish without pause. And here lies the conundrum; there is nothing quite like the ravenous hunger felt after a heart pounding routine.

Incidentally, Cathy and I aren’t the only people who discuss food over reps. I’m regularly inspired while eavesdropping on recipe exchanges between friends as they sweat. I surmise we’re all in this together, earning the right to enjoy, and not fret, over the next meal.

Yield: 2-4 servings
Time: 25 minutes

Ingredients

8 ounces pasta*

1 1/2-2 cups small broccoli florets, reserving stalks for another use

1 tablespoon butter

1 tablespoon minced garlic

2 teaspoons cornstarch

Pinch of nutmeg, freshly ground preferred

3/4 cup chicken stock

3/4 cup grated Parmigianno Reggiano

3/4 cup non-fat or 2 percent Greek (strained) yogurt

1 1/2 cups shredded cooked chicken

2-3 tablespoons snipped fresh chives

*I used 2/3 of a bag of the toothsome Al Dente Garlic Herb Papparadelle, but any pasta you enjoy is fine in this dish.

Instructions

1. Bring a large pot of salted water to a boil. Cook pasta according to package instructions. In the last minute of cooking time, blanch broccoli in boiling pasta water; drain pasta and broccoli. (Toss with a bit of olive oil to keep from sticking together if sauce is not complete when pasta is ready.)

2. While pasta cooks, melt butter in a large nonstick sauté pan over medium heat. Add garlic and cook two minutes, stirring so it does not burn.

3. Combine cornstarch and nutmeg in a small bowl and whisk in chicken stock until smooth. Pour chicken stock mixture into garlic-butter, raise the heat, and bring sauce to a simmer, whisking occasionally.

4. Whisk in cheese and continue whisking until melted; remove pan from heat. Whisk in yogurt until smooth.

5. Toss pasta, blanched broccoli and cooked chicken with Alfredo sauce, and gently heat until all ingredients are warm. Season with kosher salt and freshly ground pepper and garnish with snipped chives.

I’ve been known to order Buffalo chicken wings (which I’m not terribly fond of), just so I could get the side of celery and blue cheese dip. Ditto, questionable salads. Blue cheese? Yes please.

Sadly, most packaged supermarket blue cheese dressing and dips don’t measure up. Either they’re strangely and unnaturally sweet, or they taste more like preservatives than they do like something you’d want to eat.

This is why it seemed especially important that I learn to make my own. If I’m going to cop out and just serve crudités at book club, for example, I’d better step up with something delicious and homemade.

In her latest cookbook, Ina Garten (“The Barefoot Contessa”) has a recipe for a Chunky Blue Cheese and Yogurt Dip. In this recipe, Garten replaces the sour cream traditionally found in blue cheese dip with a thick Greek yogurt, making it lighter and somewhat healthier. The yogurt also gives the dip a nice tang.

The Barefoot Contessa recipe calls for 5 dashes of Tabasco sauce, but I experimented with some prepared horseradish and like the flavor even more. The instructions call for the use of a food processor, but if you crumble the blue cheese into smaller chunks, you can mix it up just as well with a little patience and a spoon.

Chunky Blue Cheese & Yogurt Dip – adapted from The Barefoot Contessa “How Easy Is That?”

Ingredients

•1/4 cup – finely chopped shallot
•1 teaspoon – minced garlic
•2 tablespoons – freshly squeezed lemon juice
•7 ounces – Greek-style yogurt, such as Fage Total
•1/2 cup – good mayonnaise, such as Hellmann’s
•4 ounces – sharp (mountain) Gorgonzola, crumbled
•2 teaspoons – prepared horseradish
•1 teaspoon – kosher salt
•1/2 teaspoon – freshly ground black pepper
•3 tablespoons – minced fresh chives

Crudités and/or crackers, for serving

Instructions

Place the shallot, garlic, lemon juice, yogurt, mayonnaise, Gorgonzola, horseradish, salt, and pepper in the bowl of a food processor fitted with the steel blade. Pulse the processor about 12 times, until the mixture is almost smooth but still a bit chunky. Add the chives and pulse two or three times, until combined. Transfer to a serving bowl, cover with plastic wrap, and chill for at least 2 hours to allow the flavors to develop. Serve with vegetables and or crackers for dipping.

Makes 2 cups.

Jessica Webster leads the Food & Drink section for AnnArbor.com. You can reach her at JessicaWebster@AnnArbor.com.

But times have changed, and so too (thankfully) my palate. Don’t misunderstand me, I’m not immune to the lures of greasy junk food. When I find myself face-to-face with a bowl of Ruffles and dip, I must sit on my hands to control myself, or face the consequences of feeling greasy and lethargic after polishing off a plate.

But these unseasonably warm temperatures are nudging me to seek healthy options, and the recipe below satisfied my itch for salty crunch married with a cool and creamy dip. Beet chips dipped in tzadziki (cucumber yogurt dip) would score higher points on a cardiologist’s check-list as well, no doubt about it.

Extra tzadziki? It’s will keep in your fridge a few days and is a marvelous veggie munchie dip and divine served with lamb.

Yield: A big plate of beet chips with dip

Ingredients

1 cucumber, peeled, cut lengthwise, seeded, then cut into small (1/4-inch) dice
(1 1/2 cups)

2 medium to large sized beets
Extra Virgin Olive oil, as needed
2 tablespoons fresh chopped dill

1 teaspoon minced garlic

1 cup plain, strained, Greek-styled yogurt (I use Fage 2 percent)

Directions

1. Preheat oven to 350 degrees.
2. Place diced cucumbers on paper towels or in a fine mesh sieve; lightly sprinkle with kosher salt. Let drain 15-30 minutes, pressing into towels or sieve with spoon to release excess moisture.

3. 
While cucumbers are draining, line two large cooking sheets with parchment paper or foil. Brush with olive oil. Slice beets very thin with a mandolin or sharp knife and place in a single layer on cooking sheet. Brush with oil then sprinkle with kosher or sea salt. Place on center rack of oven and bake until crispy, 20-30 minutes, depending on thickness of chip.
4. To make the tzadziki, combine cucumbers with dill, garlic and yogurt; season to taste with kosher salt, if needed, and freshly ground pepper. Serve with beet chips.

Deliciously Fat Free Line Now Includes Raspberry and Original Flavors

Johnstown, New York (January 17, 2012) – FAGE is expanding its line of luxuriously rich and creamy Total 0% yogurt with new flavors, including raspberry. FAGE Total 0% Raspberry features refreshingly ripe raspberries alongside delicious nonfat, authentic Greek strained yogurt.  In addition to Total 0% Raspberry, new Total 0% flavors include Strawberry, Cherry, Peach and Blueberry.  This is the first time FAGE’s original fruit flavors are available in the Total 0% option.

Defiantly decadent and full of flavor, this is a nonfat yogurt that doesn’t compromise on taste. It’s a pure, all natural indulgence without any of the guilt.

FAGE Total 0% is extraordinarily thick, made from raw skimmed cow’s milk.  In addition to the luscious exotic fruit combinations and honey introduced last year, this extraordinary yogurt is now matched with FAGE’s original fruit flavors to offer consumers a total of 10 delicious options.

Total 0% Raspberry: Ripe and refreshing raspberries are the perfect complement to the luxurious taste of FAGE Total 0%.

Total 0% Strawberry: Succulent strawberries combined with FAGE’s ridiculously thick yogurt make a fulfilling and tasty snack any time of day.

Total 0% Cherry: Juicy red cherries marry perfectly with FAGE’s plain extraordinary yogurt.

Total 0% Peach: Mouthwatering peaches paired with FAGE Total 0% make for a delightful dessert or snack anytime.

Total 0% Blueberry: Plump and sweet blueberries come together with FAGE Total’s rich and creamy non-fat yogurt to create the perfect treat.

The new FAGE Total 0% flavors are scheduled to roll out in select markets over the course of the next few months, and will be available nationwide soon. To learn more about the new FAGE Total 0% flavors as well as other great FAGE products, visit http://fageusa.com, follow FAGE at twitter.com/fageusa and find FAGE on Facebook.

About FAGE

FAGE is Greece’s leading yogurt company, producing milk, cheese and yogurt for customers worldwide.  Owned and strategically led by the Filippou family since its founding in 1926, it features traditional style Greek yogurt, known for its famous taste and texture.  FAGE first distributed its products in the United States in 1998.  FAGE’s United States plant in Johnstown, NY opened its doors in early 2008, officially making FAGE the first Greek company producing Greek yogurt in the country.  Select FAGE products are currently available in Greece, the United Kingdom, Italy, United States, Germany, and Cyprus, among 25 other countries. Additional information is available on the Company’s website, http://fageusa.com.

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Instructions:
•1 (10 oz) package frozen cut spinach, thawed
•1 (17 oz) container Fage 0% plain Greek yogurt
•1 package Frontier Simply Organic French Onion dip mix Various cut-up vegetables or Athenos whole wheat baked pita chips
Instructions:
•Place thawed spinach in a dish towel and squeeze out remaining water
•Continue process until spinach is dry
•Mix spinach with yogurt and soup mix until well blended.
•Serve with a variety of fresh cut-up vegetables or Athenos pita chips
Nutrition information per serving (calculated for dip only): Calories: 20, Carbohydrate: 2 g, Cholesterol: 0 mg, Dietary Fiber: 1 g, Fat: 0 g, Protein: 3 g, Saturated Fat: 0 g, Sodium: 97 mg, Sugar: 1 g

Orange You Cran-tastic? Muffins
PER SERVING (1/12th of recipe, 1 muffin): 147 calories, 0.5g fat, 233mg sodium, 32.5g carbs, 3g fiber, 16.5g sugars, 4.5g protein — PointsPlus® value 4*

A batch of homemade muffins should put smiles on your family members’ faces, whether they’re morning people or not…
Ingredients:
2 large oranges
2 cups whole-wheat flour
2 tsp. baking powder
1/2 tsp. baking soda
1/2 tsp. salt
1/4 tsp. ground ginger
1/2 cup fat-free plain Greek yogurt (like the kind by Fage)
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
2/3 cup granulated sugar (or HG Alternative!)
1/2 cup sweetened dried cranberries, chopped

Directions:
Preheat oven to 375 degrees. Line a 12-cup muffin pan with baking cups (foil ones work best) and spray baking cups with nonstick spray.

Using a fine grater, zest oranges into a bowl (you’ll need 1 tbsp.); set bowl aside.

Cut oranges in half. Over a mesh strainer, juice orange halves into a measuring cup until you have 3/4 cup juice. Discard oranges and set juice aside.

In a large bowl, combine flour, baking powder, baking soda, salt, and ginger. Mix in 1 tbsp. orange zest. (If you like, save any remaining zest for another use.)

In another bowl, combine yogurt, egg substitute, and sugar. Add the 3/4 cup of juice from oranges and 1/2 cup water. Whisk to combine. Add wet mixture to flour mixture. Stir until just mixed and smooth. (Do not over-stir.) Sprinkle in dried cranberries (make sure they don’t stick together) and gently stir.

Evenly spoon batter into the lined cups of the muffin pan. Bake in the oven until tops are light golden brown and a toothpick inserted into the center comes out clean, 20 – 25 minutes. Enjoy!

MAKES 12 SERVINGS

HG Alternative! Cut calories and sugar by using an equal amount of Splenda No Calorie Sweetener (granulated) in place of the sugar. Then each muffin will have 110 calories, 22.5g carbs, 6.5g sugars, and a PointsPlus® value of 3*.

HG FYI: Make sure your cranberries weren’t included in this recent recall!

Good Morning Mega Quiche
PER SERVING (1/8th of quiche): 215 calories, 8g fat, 779mg sodium, 19.5g carbs, 1.5g fiber, 6g sugars, 15g protein — PointsPlus® value 5*

This dish is loaded with protein and veggies, plus it’s larger than a standard quiche — not to mention WAY less fatty. Maybe “rise and shine” isn’t such a tall order after all!

Ingredients:
1 package refrigerated Pillsbury Crescent Recipe Creations Seamless Dough Sheet (or HG Alternative!)
6 slices center-cut bacon or turkey bacon
2 cups chopped broccoli
2 cups sliced mushrooms
1 cup chopped onion (about 1 onion)
1 cup chopped red bell pepper (about 1 pepper)
2 1/2 cups fat-free liquid egg substitute (like Egg Beaters Original)
1/2 cup light plain soymilk
3 wedges The Laughing Cow Light Creamy Swiss cheese, room temperature
1/2 tsp. garlic powder
1/2 tsp. salt
1/4 tsp. black pepper
1/2 cup shredded reduced-fat cheddar cheese

Directions:
Preheat oven to 350 degrees.

Spray the bottom and sides of a deep 9″ X 13″ baking pan with nonstick spray. Place dough sheet along the bottom. Firmly press dough into the bottom and corners of the pan. Pierce dough several times with a fork.

Bake until dough just begins to puff up, about 5 minutes. Remove pan from oven and set aside to cool. Leave oven on.

Meanwhile, prepare bacon in a skillet sprayed with nonstick spray or on a microwave-safe plate in the microwave. (Refer to package instructions for exact cook time and temperature.) Set aside.

Bring a large skillet sprayed with nonstick spray to medium-high heat on the stove. Add broccoli and 1/4 cup water. Cover and cook until broccoli becomes bright green, about 2 minutes. Uncover and cook until water evaporates, 1 – 2 minutes. Add mushrooms, onion, and bell pepper. Cook and stir until softened, about 8 minutes. Remove from heat, blot away excess moisture, and set aside.

In a large bowl, combine egg substitute, soymilk, and cheese wedges, breaking cheese wedges into pieces. Add garlic powder, salt, and black pepper. Whisk until mostly smooth. Chop bacon and add to the bowl. Add cooked veggies and stir well.

Evenly pour contents of the bowl over the dough in the pan. Sprinkle with shredded cheese. Bake until egg mixture is cooked through, about 40 minutes.

Let slightly cool before slicing. Then serve and enjoy!

MAKES 8 SERVINGS

HG Alternative! If you can’t find the Recipe Creations dough, go for Pillsbury Reduced Fat Crescent roll dough. (The products are nearly identical.) Then just pinch/seal up the perforations for a seamless sheet.

More Brunch-tastic Dishes for Four or More!
Recipes so good, you’ll wanna make ‘em for dinner too…

Cheesy-Good Breakfast Tartlets – If you’ve got a pack of table-grazers in the house, this recipe for handheld treats is the perfect choice.

El Ginormo Southwest Oven-Baked Omelette – Mega servings with mega flavor… but not-so-mega calorie counts!

Big Fat Blueberry Muffins – When in doubt, make blueberry muffins. You can’t go wrong!

Big Southern-Style B-fast Trifle – A spoonable feast for the morning hours. Comfort food to the MAX!

Crock-Pot Cinna-Apples ‘n Oats – A hearty, wholesome pot of a.m. goodness that is sure to satisfy. Hooray!

Grab ‘n Go Breakfast Cookies – Make a few batches ahead of time, leave a note that says “FOR BREAKFAST,” and then go ahead and sleep in.

CHEW ON THIS:
December is National Fruitcake Month. Since classic versions have few fans and many calories, try our beloved and guilt-free Apple of My Cake recipe instead!

You could reach for a refined (read: white) flour-based 100-calorie pack of Chips Ahoy or a granola bar comprised of carbs sealed together with a startling glut of corn syrup (read: sugar). Take our word for it; in an hour, you’ll be back to square one.

To cure the hungry-girl blues, we’ve put together a menu of delicious, filling and surprisingly low-calorie snack options to help busy girls keep their high energy levels. This is the fuel you need to knock out that paper or exam, power through a late night or tackle a hectic afternoon–all for just about 100 calories. Magic? We think so.

1. Berry smoothie: 1/3 cup nonfat yogurt, 2/3 cup frozen berries
Smoothies are a classic on-the-go snack. They can be made with any number of ingredients thrown into a blender and pureed with the touch of a button. A homemade smoothie always trumps a store-bought one, though. Many chains fill their supersized cups with added sugars and dessert-like frozen yogurts and sherberts. Save your money and blend your own! Most importantly, base it with 100% fruit. Pick up a frozen bag of mixed berries, banana, mango or pineapple–whatever your favorite combination. Spoon in 1/3 cup plain nonfat yogurt, a splash of milk and a dollop of honey if you need more sweetness. Choose Greek-style yogurt, such as Fage, for a surge of filling protein. Cold snacks take longer to eat, which can help give your brain time to register fullness.

2. Orville Redenbacher’s Smart Pop 100-Calorie Mini Bags
If you’re in need of a salty snack, look no further than a few cups of microwave popcorn. Not only can this movie-theater delight be ready in less than two minutes, it’s filled with fiber to help keep you feeling full. It’s a very low-density snack, which will give your body the illusion that you’ve eaten a larger amount.

3. One Half Arnold Multi-Grain Select Sandwich Thin, 1 Laughing Cow Light wedge
Spread one of these delicious and perfectly-portioned wedges of creamy Laughing Cow cheese onto a half of a sandwich thin. Toast if you’d like for a makeshift grilled cheese. These mini-portions of cheese weigh in at only 35 calories each, but taste every bit as decadent as their fattier counterparts. Choose from a wide variety of flavors such as French Onion, Sundried Tomato & Mozzarella or plain old Swiss. Each has just a few grams of fat, enough to help satiate hunger. They’re also great to spread on a few whole-grain crackers! Plus, the whole grains pack in 24% of your daily dose of fiber.

4. Baked apple with cinnamon sugar
When it comes to fruit, apples are the Superman of the food group. A large red delicious or gala can be a filling snack on the go for under 100 calories. Apples have high water content, which helps to fill you up. Be sure to leave the skin on, too–it’s a great source of fiber. If you’ve got a few minutes, try cutting out the core and top of the apple; sprinkling on cinnamon sugar; and broiling on a small baking sheet for 3 to 4 minutes. All the great nutrients will still be there and you’ll feel like you’re eating dessert!

5. 1/3 cup frozen edamame
Edamame, also known as vegetable soy beans, have long been quarantined as a vegetarian-only food or a staple of Asian cuisines. But these mini-beans pack a big nutritional punch! They’re rich in carbohydrates, protein, and omega-3 fatty acids–the building blocks of a perfect snack. They’re usually sold frozen and in their pods–microwave on defrost for about 2 minutes and squeeze out of the pods if you wish. Sprinkle with Hot Shot (a delicious blend of cracked red and black pepper), garlic salt or Greek Seasoning to add some flavor.

Sources:

http://www.webmd.com/diet/ss/slideshow-100-calorie-snacks#

http://caloriecount.about.com/

Smoothie (photo): DrinkWhat. http://www.drinkwhat.com/wp-content/uploads/2010/09/Home-Made-Real-Fruit-Smoothie.jpg
Laughing Cow (photo): The Laughing Cow. http://www.thelaughingcow.com/files/2010/04/Wheels_Partially_Open_LightSwiss1.jpg
Fruit (photo): Squidoo. https://encrypted-tbn0.google.com/images?q=tbn:ANd9GcTxg_mnDTlQNuCwnyjK2k0hWkvLmnRsTTYv1etIp5MEPIt3bv5yyA