Protein High Breakfast Recipes (2)

We have here our second selection of recipes for a high protein breakfast to charge your day and body. These two are fun: one is a smoothie and the other is sort of a pudding!

Enjoy!







Here are the two recipes: (If you didn't read part 1 you can find it by clicking here)

1- Arugula & Chicken Sausage Bread Pudding

Servings: 6
Time: 1 3/4 hour 
Profile: diabetes appropriate, low calorie, low saturated fat, heart healthy, healthy weight, high calcium

Ingredients:

Custard

• - 4 large egg whites
• - 4 large eggs
• - 1 cup skim milk
• Seasonings 
• - 2 tablespoons Dijon mustard   
• - 1/4 teaspoon salt 
• - 1/4 teaspoon freshly ground black pepper 
• - 1/2 cup sliced basil 
• Bread & Filling 

• - 4 cups whole-grain bread, crusts removed if desired, cut into 1-inch cubes (about 1/2 pound, 4-6 slices)
• - 5 cups chopped arugula, wilted (see Tip)
• - 3/4 cup chopped artichoke hearts, frozen (thawed) or canned
• - 1 cup diced cooked chicken sausage, (5 ounces)
• Topping
• - 3/4 cup shredded fontina cheese  

Method: 

1- Preheat oven to 375 degrees F. Coat an 11-by-7-inch glass baking dish or a 2-quart casserole with cooking spray.

2- To prepare custard: Whisk egg whites, eggs and milk in a medium bowl. Add mustard, salt, pepper and basil: whisk to combine.

3- Toss bread, arugula, artichokes and sausage in a large bowl. Add the custard and toss well to coat. Transfer to the prepared baking dish and push down to compact. Cover with foil.

4- Bake until the custard has set, 40 to 45 minutes. Uncover, sprinkle with cheese and continue baking until the pudding is puffed and golden on top, 15 to 20 minutes more. Transfer to a wire rack and cool for 15 to 20 minutes before serving.

Nutritional value per serving:

272 calories; 11 g fat ( 4 g sat , 3 g mono ); 174 mg cholesterol; 24 g carbohydrates; 20 gprotein; 5 g fiber; 696 mg sodium; 435 mg potassium.

Folate (29% daily value), Calcium & Vitamin A (25% dv), Iron & Vitamin C (15% dv)

Carbohydrate servings: 1 

2- Citrus Berry Smoothie

Servings: 2 cups 

Time: 5 minutes

Profile: low cholesterol, low saturated fat, low sodium, heart healthy, high calcium, high fiber, high potassium

Ingredients:

- 1 1/4 cups fresh berries

• - 3/4 cup low-fat plain yogurt
• - 1/2 cup orange juice
• - 2 tablespoons nonfat dry milk
• - 1 tablespoon toasted wheat germ
• - 1 tablespoon honey
• - 1/2 teaspoon vanilla extract 

Method:

1- Place berries, yogurt, orange juice, dry milk, wheat germ, honey and vanilla in a blender and blend until smooth.

  

Nutritional value per serving:

432 calories; 3 g fat ( 2 g sat , 0 g mono ); 15 mg cholesterol; 77 g carbohydrates; 20 g protein;7 g fiber; 250 mg sodium; 617 mg potassium

Vitamin C (175% daily value), Calcium (63% dv), Potassium (18% dv), Magnesium (16% dv)

Carbohydrate servings: 4 1/2 

Source:
Eating Well: http://www.eatingwell.com/recipes_menus/recipe_slideshows/protein_packed_breakfasts#leaderboardad