อาหารเช้า
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Apple Slice Pancakes
1 granny smith apple · 1 1/4 cups pancake mix · 1/2 teaspoon cinnamon
Applesauce Pancakes
1 cup applesauce, unsweetened · 1/4 cup dry milk powder, non-fat instant · 1 cup water
Avocado Breakfast Bruschetta
1 ripe avocado · 2 medium tomatoes · 1 green onion
Avocado Melon Breakfast Smoothie
1 large ripe avocado · 1 cup honeydew melon chunks · lime, juiced
Baked Eggs & Cheese
1 tablespoon vegetable oil · 6 eggs · 1/2 cup fat-free milk
Banana Oatmeal Pancakes with Lentils
1/4 cup dried red lentils · 1 cup old fashioned oats · 1 cup all-purpose flour
Banana Pancakes with Apple Topping
3 apples · 3 tablespoons sugar · 1/4 cup water
Banana Split Oatmeal
1/3 cup quick-cooking oatmeal · 1/8 teaspoon salt · 3/4 cup water
Banana Walnut Oatmeal
2/3 cup non-fat dry milk mixed with 2 cups water · 1/16 teaspoon salt (dash) · 2 3/4 cups water
Batido (Smoothie)
2 cups papaya chunks · 2 bananas · 1 cup plain low-fat yogurt
Bell Pepper and Vidalia Onion Strata with Fresh Salsa
1 Vidalia onion · 1/2 red bell pepper · 1/2 green bell pepper
Blue Cornmeal Pancakes
3/4 cup blue cornmeal · 1/4 teaspoon salt · 1 cup water, boiling
Blueberry Baked Oats
2 eggs · 2 cups dry quick-cooking rolled oats · 1 cup 1% milk
Breakfast Burrito with Salsa
4 large eggs · 1/8 cup frozen corn · 1 tablespoon 1% milk
Breakfast Parfait
2 cups pineapple, canned and chopped · 1 cup frozen berries, unsweetened and thawed · 1 cup yogurt, low-fat vanilla
Breakfast Potato and Egg Burritos
1 tablespoon vegetable oil · 4 cups potatoes, finely chopped · 1 medium onion, chopped
Broccoli Omelet
3 cups broccoli florets · 1 large red bell pepper · 16 button mushrooms
Broccoli-Cheddar Frittata
1 package (10-oz) frozen chopped broccoli · 1/4 cup water · 8 eggs
Cherry Puff Pancake
3 eggs · 1/2 cup fat-free milk · 1 teaspoon vanilla extract
Cinnamon Vanilla Granola
2 tablespoons honey* · 1/2 cup water · 2 tablespoons vegetable oil
Cinnamon-Raisin Breakfast Mix
1/4 cup sugar · 1 teaspoon ground cinnamon · 1/4 cup margarine, tub-style
Cornmeal Pancakes
2 cups cornmeal · 1 teaspoon baking powder · 1/2 teaspoon baking soda
Crunchy Berry Parfait
1/2 cup yogurt, non-fat vanilla · 1 cup blueberries or strawberries · 1/2 cup low-fat granola
Eggs over Kale and Sweet Potato Grits
1 large sweet potato · 2 cups fresh kale · 1 tablespoon vegetable oil
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