Toast and Eggs for Breakfast

Considering calorie recommendations, nutritionists and dietitians alike suggest eating a 400-calorie breakfast to stay on the healthy side. This does not mean subsisting on gruel and tasteless mush. For breakfast, it is recommended that you eat a serving of complex carbs, whole grains, vegetables, and lean protein. This means that your buttered muffin and bacon and eggs combo is out.Try this breakfast by the Food Network Test Kitchen for a delicious start to your day - at only 391 calories. Not bad for a meal that's rich in iron, protein, and vitamins B and C.Healthy Eggs and Toast Plate2 slices whole wheat bread, toasted1 whole egg2 egg whites1/2...

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A Buckwheat Pancake Breakfast

Breakfast is the most important meal of your day. But how encouraging can eating breakfast be if all you're having is dry toast? It's also not that healthy if you eat a greasy plate of bacon and eggs. For a healthy and delicious start to your day, try Ellie Krieger's Buckwheat Pancakes with Blueberries. Rich in fiber, antioxidants, protein, and vitamin C, it can fill you up and provide you energy that can last 'til lunchtime.Buckwheat Pancakes with BlueberriesBatter:3/4 cup buckwheat flour3/4 cup whole-wheat pastry flour1/4 teaspoon salt1 1/2 teaspoons baking powder1/2 teaspoon baking soda1 cup buttermilk3/4 cup nonfat milk2 large eggs1 tablespoon...

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How to Bake Your Cake AND Eat It Too

Try Martha Stewart's Walnut and Orange Cake for a dessert that's loaded with Vitamins B and C as well as omega-3 fatty acids.Walnut and Orange Cake1 1/2 cups all-purpose flour*1/2 cup olive oil*1 tbsp. grated orange zest**1 cup finely ground walnuts2 tbsp. baking powder1 tsp. salt2 large eggs3/4 cup fresh orange juice1 cup packed light-brown sugar1 cup low-fat Greek yogurt2 tbsp. confectioners' sugar***extra for pan**extra for garnish1. Preheat oven to 375 degrees. Prepare cake pan by brushing with oil and lining with parchment paper. Oil and flour prepared pan again.2. Whisk orange zest, baking powder, salt, walnuts, and flour. Mix in eggs,...

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Fry Your Chicken and Eat It Too

How many times have you fried chicken without actually eating it due to health concerns?Ellie Krieger, nutritionist and host of Food Network's Healthy Appetite, has a recipe for oven-fried chicken that's healthy and tasty.Ellie Krieger's Oven-Fried ChickenBreading20 whole-grain salted crackers, finely pulsed2 1/2 cups corn cereal flakes, finely pulsed2 tbsps. sesame seeds3/4 tsp. cayenne pepper1/2 tsp. garlic powderMarinade2 egg whites1 cup plain low-fat yogurt1 tbsp. Dijon mustard1/2 tsp. salt8 chicken pieces (4 each of skinless thighs and breasts) rinsed and patted dryOlive oil cooking spray1. Lightly grease baking sheet with cooking spray...

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Beef and pasta bake

This all-in-one dish is a clever time-saver as well as being a tasty meal everyone will enjoy.Step 1 Preheat oven to 200°C. Cook pasta following packet directions. Drain. Return to pan and set aside. Step 2 Brush a large, non-stick frying pan with oil and heat over a medium heat. Add onion. Cook, stirring, for 3 minutes, or until soft. Add mince and cook, stirring with a wooden spoon, until browned. Add pasta sauce and stir until well combined. Bring to the boil. Reduce heat and simmer for 2 minutes. Remove from heat. Step 3 Stir meat sauce into pasta. Pour into a large, shallow, ovenproof dish. Sprinkle parmesan on top. Bake for 15 minutes,...

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Grilled Chicken with Tomato-Avocado Salsa

IngredientsFor the salsa4 ripe plum tomatoes, chopped or 12 cherry tomatoes, halved1/2 small red onion, finely chopped1 jalapeño chili pepper, seeded and diced2 tablespoons chopped fresh cilantro1/4 cup fresh lime juice1/2 avocadoFor the chicken1/2 cup non-fat, plain yogurt1/2 small red onion1/4 cup fresh lime juice1/4 cup fresh cilantro4 boneless, skinless chicken breasts, about 4 to 6 ounces eachsalt to tastefreshly ground black pepperCooking InstructionsFor the salsa:1. In a small bowl, combine the tomatoes, red onion, pepper and cilantro.2. Chop the avocado and sprinkle it with 2 tablespoons of lime juice to keep it from browning. Add the avocado and remaining lime juice to the bowl and toss to combine.(This can be made in advance and stored in the refrigerator for up to 1 day.)For the...

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