Breakfast Ideas

The Deb has a serious weakness for women's magazines. There are few things as enjoyable as popping some low-calorie popcorn and lolling on the couch with a frivolous magazine. Now, while I don't condone the overall message of these magazines (You're Fat! You should pleasure your husband more often!* No One Likes You Unless You Weigh 4 lbs! Why Can't You Buy More $500 Pairs of Shoes?!), I have noticed that they all have one thing in common when talking about weight loss -- they all tell you to have breakfast.

When your Deb was in high school, she remembers that the wrestling coach actually told his boys to SKIP breakfast... when they were trying to GAIN weight! So surely between old Coach Hunt and every women's magazine on the planet, they're on to something.

And I don't know about you, but I despise when a recipe book extols a breakfast idea s "quick!" when it involves Bisquick. Quick = the time it takes to toast something, not the time it takes to preheat an oven, prepare a recipe and then bake it. And the Deb is a busy girl, as she images ya'll to be. She is busy putting her face on in the morning -- she saves her suave supper skills for, well, supper time.

Therefore, the Deb recommends that you do, certainly eat breakfast. And you should probably skip those weird sugary breakfast bars. Instead, I find it infinitely more satisfying to toast something -- it makes you feel like you're cooking, but doesn't take much time, and smells like real food. I'm partial to the Thomas English Muffins. They have 100 calorie ones, and, my favorite, the light multi-grain. These have lots of fiber and are still as crumbly and delicious as anything. Plus, only around that same 100 calorie mark. So toast yourself a nice English muffin OR two slices of white-wheat bread -- both options are only 1 pt. on WW, around 100 calories (for two slices of the bread). Spray it with some fat free butter spray before toasting, and then top with one of the following for a complete, easy breakfast that will make itself while you're busy making important wardrobe decisions:

Savories -- each topping only an addition point on WW or around 100 calories:

2 tsp. Reduced Fat Peanut Butter -- tons of protein, delicious and filling

1/4 ripe avocado, mashed with a little lemon juice and garlic salt -- high in the "good" fat, and incredibly filling, very savory

1 1 oz. slice of Canadian bacon, topped with a teeny bit of shredded Parmesan cheese -- if you have a toaster oven, just toss the slice in there while you're toasting your English muffin and it'll cook to just the right warm temp. Then you've got a nice little sandwich for breakfast!

1 oz. Reduced Fat cheddar cheese, melted onto the toasted bread (either in the microwave or with a toaster oven), with a little pepper on top -- so savory and good. Like the cheese toast of your childhood without the guilt!


Sweeties -- also only an additional point on WW (on top of your bread choice)

1/2 banana, sprinkled with a pinch of cinnamon and sugar -- sweet but good for you! Loads of potassium!

1 T. any sugar-free jam or jelly -- nice and sweet, great for days on the run. Also, did you know it's better for your metabolism if you eat your sweets earlier in the day? The sugar has an easier time of processing within your system if you've got all day to do it.

1/4 C. fresh raspberries, strawberries, or blackberries, squeeze of lemon juice, sprinkled with a pinch of powdered sugar -- again, sweet and delicious without the calories of french toast. Plus you get a nice amount of antioxidants from the darker berries and a fruit serving! You can totally use frozen, too. Just defrost a handful the night before in your fridge.

3 slices apple, drizzled with low-fat maple syrup -- Apples have more goodness in them than we really know what to do with. This is a perfect start for what's bound to be a hectic day!

So happy Breakfasting, lovelies! It's an important meal and eating early will help you not over-indulge from starvation later on. Don't just chug that coffee; enjoy one of these genuinely easy little morning treats!



* MORE often?! Please. That poor boy would explode.

Corn! Glorious CORN!

Maybe's it's my glorious Southern heritage, but as soon as summer peaks his head in, the Deb is wild for sweet delicious corn. My local Teet carries local produce whenever they can, and frequently I am able to get farmer's market quality, fresh, wonderful corn at the grocery store! Ask your local produce person what the store policy is on local produce, or find yourself a local farmer's market. Fresh summer corn is not to be missed, ya'll.

While the Deb has been known to make high calorie deliciousness with her corn (her daddy's favorite corn pudding comes to mind, or fried corn cakes), truthfully there is very little that needs to be done to corn to make it delicious, and this is great news for those of us watching our waistlines! Here's my no-fail recipe for easy corn to use as a side for BBQs and down-home suppers all summer -- quick! Fall will be here before we know it!

Simply Steamed Corn

You'll need:

a veggie steamer (the Deb got hers in a give-away from that same local grocery store!)
1 -- 2 inches water, plus splash of milk
4 ears of white or yellow sweet corn, unpeeled
Fat free butter spray (Parkay or I Can't Believe it's Not Butter! You can also use margarine)
garlic salt and pepper, to taste

Ok. Fill your steamer pan with water, just an inch or two, and then add a splash of milk. This will plump your corn kernels. Next, place the steamer basket on top, cover and heat to boiling/steaming. And important thing to remember with corn is what my great Aunt Lynn taught me: you never shuck corn until the second you're going to cook with it. I don't know why this works, but it's absolutely true. Corn is more sweet, plump and delicious when you hold off shuckin' those ears "nekkid" (do you know any southerners who actually know how to pronounce the word, "naked?") until the last minute. So. Right before you add the corn to your steamer, shuck them, cut off the rough ends, and spray all sides with butter spray and then add all ears to the steamer. Steam only about 5 -- 7 minutes, until bright colored and with sweaty beads on the kernels. Sprinkle with seasonings while still warm.

I put out extra butter and salt for my husband, who can eat a hot air balloon full of cookies and not gain an ounce, but I like mine just as it is when it comes out fresh from the steamer. Because of the light topping and seasonings, a whole ear is only 2 points on WW or about 150 calories. And an ear is a lot of corn, guys. You can totally get away with half an ear and feel totally full.

Also, if you have any leftover corn, slice it off the cob immediately and freeze. It'll be an amazing addition to fall dishes and even winter soups down the line!

Crock Pot Chicken Paprikash

The Deb knows she's been AWOL for a while, but it's been a real emergency, kids! She's gotten all your cards, letters and emails, begging for more, so she's back, don't you worry. Sometimes, when maintaining an active lifestyle and good eating habits, it's important to go with what you know, and this, sadly for you (loyal readers), means that the Deb just goes on auto-pilot. She makes all her tried-and-trued dishes with some repetition, in order to stay the course. There hasn't been anything good and new to share with ya'll, no matter how much she loves you! But now she's back with a new chicken recipe that you're gonna love -- it's so easy and so creamy delicious.

Crock Pot Chicken Paprikash

You'll need:

cooking spray (go ahead and spray your crock pot)
2 C. mushrooms, chopped
1 small onion, chopped
1 small garlic clove, minced
1 small jar pimentos, chopped, drained
1 T. paprika
salt and pepper to taste
1/2 C. chicken broth
1 lb. chicken tenders, uncooked, in long strips
1 T. flour
1/2 C. Fat free sour cream

Coat a skillet with your cooking spray and heat over medium. Add mushrooms, onion, garlic and pimentos (this drives my poor husband crazy because it smells so good and yet dinner isn't for another 6 hours! If this happens to you, do what I do and make him a nice omlette for lunch using a few of the ingrediants); saute 5 minutes. Stir in spices and cook another minute. Spoon all this into a crock pot and add the broth. Add in the chicken and cover, cooking for 5 -- 6 hours on LOW.

Just before supper time, make yourself a nice loaf of bread and while that's cooking, stir together the flour and sour cream -- this will keep the cream from curdling when heated. Trust me: few things are as actively disgusting as curdled sour cream. Stir this into your chicken mixture, cover and cook another 10 minutes, perfect for while your bread is cooking.

Spoon yourself a big helping of 1 1/2 C. (makes about 4 servings) and it's only 215 calories (4 WW points), loaded with flavor and goodness. Sop up the extra creaminess with your bread!

Pork Stir-Fry

Wok this Way, Devotees of Dainty Cooking!

This is such a terrific recipe, and it really takes about 10 -- 15 minutes to do, thanks to the miracle of frozen veggies. Also, I usually buy a more-standard 2-lb pork tenderloin, and then I freeze half to use for kebabs or cutlets. This stir fry bursts with flavor, though, and the crunchy veggies are just perfect in this warm, slightly sweet sauce.

Pork Stir-Fry

You'll need:

1 lb. lean pork tenderloin, chopped into small chunks or in long strips, to your preference
2 t. peanut or sesame oil
4 minced cloves of garlic
1 T. grated ginger (I like to grate it fresh, but you can use dried ginger, just use less since dried herbs/spices tend to be more intense)
1 t. red pepper flakes (optional)
1 lb. frozen stir-fry veggies (pick a big bag of your favorites!)
1 t. cornstarch
1/4 C. water
1 t. orange marmalade*
3 T. reduced-sodium soy sauce
1 t. rice vinegar (you can totally use regular vinegar)
1 T. unsalted soy nuts (you can substitute pine nuts or sesame seeds if you like)

Get your wok or a big skillet all heated up, over medium-high heat. Add in 1 tsp of the oil and brown your pork until just done. Reserve and keep warm. Add in your other t. of oil and then the garlic, ginger and pepper flakes (if using). Let these get blended and fragrant, about 1 -- 2 minutes. Then toss in your frozen, un-thawed veggies. These will need to cook until thawed, about 6 -- 8 minutes. Stir occasionally, making sure they get good and coated with the ginger and garlic. Meanwhile, mix up your cornstarch and water. When your veggies are soft, add in the soy sauce, vinegar, marmalade and cornstarch mixture, and then bring it all to a boil. Finally stir in your pork and let it all get heated together. Top with soy nuts and serve over warm brown rice!

Also, I have found these wonderful egg rolls by Kahiki, in the frozen section of your grocery store! The vegetable egg rolls are only 70 calories each and they're really crunchy and good, so have those baking while you're whipping up this very easy stir-fry. It's only 5 pts on WW, so about 275 -- 325 calories.



* I ran out of orange marmalade and didn't realize when I started cooking last night! Story of my life... Anyway, I mixed up 1/2 t. of reduced fat peanut butter, 1/2 t. of honey and a splash of lemon juice and used that as a substitute, and HONEY, it was GOOD.

Beef Stroganoff

This is one of my husband's very favorite dishes, and who can blame him? It's creamy, rich and involves noodles! I always think of it as gourmet Hamburger Helper. This version is nice and lean, making it only 6 WW points per serving, about 375 -- 400 calories, and it makes 4 nice-sized helpings. This is also a recipe I'm particularly proud of, since he's never figured out that it's low calorie.

Beef Stroganoff, the Dainty Way

You'll need:

6 oz. egg noodles, cooked, drained and kept warm
10 oz. lean beef loin, cut in long strips.
1 thinly sliced, small onion
2 C. sliced mushrooms (I love to use baby bellas for this!)
1 T. unsalted butter
4 t. flour
1 C. low-sodium beef broth
1 t. Dijon mustard
1/2 t. each paprika, salt, fresh ground pepper
1/4 C. light sour cream

Brown your beef in a large skillet and transfer to a good-sized plate. Spray the skillet with Pam (or similar) and saute the onion and mushrooms until soft and fragrant. Transfer these to the beef plate. Keep that plate warm!

Next, melt your butter and gradually sprinkle in the flour. Cook, stirring, until bubbly. Slowly stir in the broth, then add mustard and seasonings. Cook, stirring, until nice and thick. Finally stir in the sour cream, and combine well into the sauce. Add in your beef plate, and let them get heated through.

You can either serve this over the noodles or stir the noodles into the skillet at the last minute and get everything nice and combined. I sprinkle each plate with freshly chopped parsley and serve with some whole wheat rolls and a big salad!

Easy Bread Spread

This is one of my very favorite Dainty tricks: I buy a nice loaf of "Take and Bake" bread (get the whole wheat kind for extra fiber!) from the bakery of my grocery story (the beloved Harris Teeter) and dress it up for company. This spread I created the other night is delicious and easy. You can make huge batches of it and refrigerate it -- as I used to do with the full-fattening version I once made. It's only 1 point on WW, and around 100 calories (estimated). Plus the whole Wheat bread, that makes an easy and delicious 3 points for 1/4 a slender loaf!

Bread Spread

Preheat your broiler to 500.

You'll need:

1 baked baguette, whole wheat, preferably
1/2 lemon: the zest and juice
1 -- 2 oz Feta cheese (you can use flavored or regular, depending on what flavor medley you want with the main dish)
1 triangle of "Laughing Cow" lite cheese -- any flavor!
1 -- 2 T. minced garlic (to taste)
freshly chopped basil, parsley or chives -- about 1 -- 2 T. each, or whatever you may be in the mood for.
1/4 C. fat-free butter spray (Parkay or I Can't Believe It's Not Butter, or you can substitute margarine of any brand, so long as it's softened before you toss it in the food processor)

This is a recipe full of variables, which you can use to your advantage. If you want to make a garlic bread, then use more garlic, and season it with chopped chives and parsley, plus use the garlic flavored Laughing Cow cheese. If you want a lighter, herbier taste, go with plain cheese, chopped basil and then add a little salt and pepper. Be creative! If I'm serving a heavy, flavorful dish, I go with a plainer bread, whereas if I'm serving a more bland pasta dish, I serve the garlic flavor.

First slice your baguette down its full-length so you've got two long, even halves of the loaf. Then gently score each half into 8 equal portions (so you can easily cut it into pieces later, and also to allow the spread to melt into these cracks). Now toss your lemon zest, juice, and cheese into the food processor and let them get good and blended. Finally blend in the butter substitute (or margarine) and get the spread nice and combined (using your spatula to smoosh down unruly ingredients if necessary in the blending process). Take the spread and divide it, spreading each half evenly over your baguette halves. Then broil the bread 5 inches from the heat, about 5 minutes or until golden and bubbly.

This is so good, my husband always goes back for seconds, and he's not even a bread freak like I am!

Tiny-Waist Tacos

This is such a great, easy supper that really does not reveal in any way that it's super light. My husband loves these tacos, and I let him pile his high with his own condiments, though I stick to reduced-fat sour cream and light cheese -- with lots of shredded lettuce! Also, I usually make some brown rice and mix in a cup of fresh or frozen/thawed corn in the last minute or two of boiling, plus some salt, pepper and paprika for an easy Spanish rice to go with these delicious, fulfilling tacos.


Tacos for a Teeny-Tiny Waist
You'll need:

8 taco shells, any brand, heated
2 T. chili powder
1 T. cumin
2 tsp. olive oil
2 tbsp. minced garlic
1 small onion, diced
8 oz. lean ground beef (you can definitely substitute chicken or ground turkey with this!)
8 oz. tomato sauce
8 oz. drained, rinsed kidney beans (or any other bean you like! You can use corn or peas, also)

First heat your tacos in the oven, according to package directions. Then heat a skillet over medium and add the cumin and chili powder, letting them toast for just 30 seconds until fragrant. Then add the oil and stir together with the spices, into a paste. Toss in the onion and saute until soft, about 3 minutes. Add the garlic and let it get warm, about 1 minute. Finally add in your beef and brown it all over. Then pour in the tomato sauce and beans, stirring until combined, letting all the flavors mingle, about 5 minutes.

I know this is only 6 points on WW for two tacos (around 350 calories), each with 1/4 C. meat filling and 2 T. of reduced-fat sour cream. I usually mix parsley and chives into the sour cream before dolloping for a nice extra zing. These are so good and delicious, and my husband is always so happy to come home to them!