Recipes: Cozy Brunch for Two Menu

the recipes

november 97

Cozy Brunch for Two Menu

Peasant Frittata

(makes 3 servings)

	olive oil cooking spray
1	small red potato, 2 ounces (60 g), diced
1	small onion, 2 ounces (60 g), diced
1	small garlic clove, finely minced
1	ounce (30 g) finely minced low-fat ham
1/4	cup (48 g) frozen tiny peas, thawed under running cold water and drained
1	small plum tomato, 3 ounces (90 g), cut in half lengthwise and thinly sliced
1/2	teaspoon (2.5 ml) crushed dried mixed Italian herbs
	salt (optional) and freshly ground pepper to taste
1	cup (240 ml) liquid egg substitute
1	tablespoon finely minced parsley

1.	Preheat oven to 350° F (180° C). Lightly spray an 8-inch (22.5 cm) oven-proof nonstick skillet with cooking spray.
2.	Add potato, onion, and garlic to the skillet and sauté over medium heat until potato is soft when pierced with the tip of a sharp knife, about 10 minutes, turning vegetables often for even browning.
3.	Sprinkle vegetables with ham, peas, and tomato. Season with Italian herbs, salt (if using), and freshly ground pepper.
4.	Pour egg substitute over vegetables and place skillet in the oven to bake until puffy and set, about 14 to 16 minutes.
5.	Remove from oven and cut into 3 wedges of equal size. Transfer wedges to a serving platter and sprinkle with parsley.

Per 1-wedge serving:	122 calories (25% calories from fat), 14 g protein, 3 g total fat (0.7 g saturated fat), 9 g carbohydrate, 2 g dietary fiber, 5 mg cholesterol, 302 mg sodium
Exchanges:	2 lean meat, 1/2 carbohydrate (1/2 bread/starch)

Toasted Crumpets with Sugar-Free Jam

Toast 2 English-style crumpets (look for them in the refrigerated section of your supermarket deli). Serve warm with your favorite sugar-free jam.

Exchanges:

1 crumpet = 1 carbohydrate (1 bread/starch) exchange.

On the crumpet, you may spread 1 teaspoon of either Smuckers Simply Fruit or Polaner All Fruit OR 1 tablespoon of Smuckers Light Fruit Spread or Knotts Berry Farm Light Preserves for 1 free exchange. This is true for all fruit flavors.

Spiced Winter Fruit Compote

(makes 2 servings)

1/2	small ruby grapefruit
1	small green apple with peel, 3 ounces (90 g) cored and cut into small chunks
4	small dried figs, cut into half
1/2	teaspoon (2.5 ml) honey
2	whole cloves
1	2-inch (5 cm) cinnamon stick, broken in half

1.	Peel and section grapefruit over a bowl, Squeeze membranes to extract juice. Measure juice and add water to equal 1/2 cup.
2.	Place juice mixture, apple, figs, honey, cloves, and cinnamon stick in a small saucepan. Bring to a gently boil. Reduce heat and simmer for 5 minutes, stirring occasionally. Remove from heat and discard cloves.
3.	Gently stir in grapefruit sections and spoon into two small bowls. Serve warm.

Per Serving:	144 calories (4% calories from fat), 2 g protein, 1 g total fat (0.1 g saturated fat), 37 g carbohydrate, 5 g dietary fiber, 0 cholesterol, 4 mg sodium
Exchanges:	2 1/2 carbohydrate (2 1/2 fruit)

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