Cooking spray
1/2 cup dry whole wheat breadcrumbs
3/4 pound asparagus
1/3 cup whole wheat pastry flour or use white whole wheat all purpose flour
1/2 teaspoon salt
1/8 teaspoon ground nutmeg
1 teaspoon dry mustard
1/8 teaspoon freshly ground black pepper
1 1/4 cups 1% low-fat milk
1 large egg yolk, lightly beaten
1/2 cup (2 ounces) shredded Gruyère cheese
6 large egg whites
Dash of cream of tartar

Preheat oven to 350°.

Coat a 2-quart soufflé dish with cooking spray; sprinkle breadcrumbs over bottom and sides of dish.

Cook asparagus in boiling water 4 minutes; drain and rinse with cold water. Cut a 1-inch tip from each asparagus spear; finely chop stalks.

Lightly spoon flour into a dry measuring cup; level with a knife. Place the flour, salt, ground nutmeg, dry mustard, and black pepper in a medium saucepan. Gradually add milk, stirring with a whisk until blended. Bring to a boil over medium heat, stirring constantly. Cook 1 minute or until thick.

Gradually stir about one-fourth of hot milk mixture into egg yolk, stirring constantly with a whisk, and add to remaining hot milk mixture, stirring constantly. Cook 30 seconds, and remove from heat. Stir in asparagus tips and chopped asparagus with the cheese. Cool slightly.

Place egg whites and cream of tartar in a large bowl, and beat with a mixer at high speed until stiff peaks form. Gently stir one-fourth of egg white mixture into asparagus mixture; gently fold in remaining egg white mixture. Spoon into prepared soufflé dish. Bake at 350° for 45 minutes or until puffed, golden, and set. Serve immediately.

Yield: 6 servings

1 1/2 cups Kashi Whole Grain Nuggets Cereal (Like Grape Nuts)
16 ounces lowfat or fat free plain yogurt
2/3 cup dry skim milk
1 cup (or more) fruit (I used strawberry-rhubarb and a banana)
Splenda if desired

Lightly oil an 8×8 pan. Sprinkle 1/2 cup of the cereal in the bottom of the pan. Blend the yogurt, dry milk, fruit, and Splenda. Stir in 1/2 cup of the cereal, and pour into the pan over the first cereal layer. Sprinkle the remaining 1/2 cup cereal over the top and use back of spoon to lightly press into the yogurt. Cover and freeze until firm. Slice into 6 bars. 2 bars is a serving.

2 eggs
2 slices of whole wheat bread
4 slices of turkey bacon
1 Tbs. Chopped onions
2 Tbs. Bell peppers
Salt and pepper to taste
Salsa to taste

Directions
Preheat oven to 350 F. Spray pie pan with cooking spray. Cut bacon in bite sizes and cook in skillet until crisp. Remove bacon from skillet, clean skillet and sauté onions peppers until cook. Crumble bread and place in pie pan. Spray pie pan with more cooking spray. Make space in pie pan and place each egg in pie pan. Sprinkle onions and peppers evenly over breadcrumbs. Add salt and pepper to taste. Place pie in oven and bake for about 12 minutes or until eggs are set. Serve with salsa. Serves 2.

6 large eggs
Cooking spray
1-1/2 cups of diced tomato
1 tablespoon freshly chopped basil
3/4 cup reduced-fat milk
3/4 teaspoon of salt
1/4 teaspoon of black pepper
1/4 cup plus 2 tablespoons (1-1/2 ounces) shredded light cheddar cheese
3 Whole wheat English muffins, split and toasted

Directions
Preheat the oven to 350 F. Break eggs, 1 at a time, into a shallow casserole dish coated with cooking spray. Combine tomato and basil. Top each egg with 1/4 cup tomato mixture. Combine milk, salt, and pepper; spoon 2 tablespoons milk mixture over tomato mixture. Sprinkle each serving with 1 tablespoon cheese. Bake at 350 F. for 20 minutes or until eggs are set. Serve with English muffins.

Serves 6

1/2 cup rolled oats
1/2 cup reduced-fat buttermilk
1-1/2 cups whole-wheat flour
1 teaspoon of baking powder
1/2 teaspoon of baking soda
1/2 teaspoon of ground cinnamon
1/4 teaspoon of salt
1 medium orange
1/2 cup sugar substitute
1/4 cup canola oil
1 whole egg
1 cup of blueberries (fresh or frozen)
1/2 cup dried cranberries
Cooking spray

Directions
Preheat oven to 400 F. Lightly coat 12 muffin cups with cooking spray. Stir together oats and buttermilk in a small bowl and set aside for 5 minutes.

Whisk flour, baking powder, baking soda, cinnamon, and salt together in a medium bowl. Grate rind from orange and add to large bowl; squeeze 1/2 cup of orange juice and add to rind. Whisk in sugar substitute, oil, and egg until mixture is smooth. Blend oatmeal mixture, followed by flour mixture. Stir until ingredients are just combined, then gently fold in berries.

Spoon batter into prepared muffin tin and bake for 15 minutes, or until a toothpick inserted in the center comes out clean.

Serves 12

1 teaspoon of canola oil
1/4 medium green bell pepper, diced (about 1/4 cup)
1/4 medium red bell pepper, diced (about 1/4 cup)
1/4 medium yellow onion, chopped (about 1/4 cup)
3/4 cup egg substitute
1/4 cup skim milk
1/2 teaspoon black pepper
1/4 cup diced lean ham, divided
1/2 cup reduced-fat cheddar cheese, shredded, divided

Directions
In a small skillet, heat oil over medium heat until hot but not smoking. Add green pepper, red pepper, and onion. Cook stirring frequently, until tender, about 6 minutes. Place vegetables on a plate and set aside.

Wipe down skillet. Spray skillet with vegetable cooking spray. In a small bowl, combine egg substitute, milk, and black pepper. Mix well.

Heat skillet over medium-high heat for 30 seconds. Add half of the egg mixture; cook until edges are just about set, about 1 minute. Place half of vegetable mixture and half of cheese on top. Cook for 1 minute longer.

Using a spatula, fold omelette over. Gently slide omelette onto a serving plate. Repeat with more vegetable cooking spray, remaining egg mixture, remaining veggies, remaining ham, and remaining cheese. Serve omelette immediately.

Serves 2

8 1/2-ounce slices of lean Canadian bacon
4 large eggs
2 cups skim milk
2 tablespoons cornstarch
1/2 cup grated reduced-fat cheddar cheese
1 tablespoon plus 1 teaspoon dijon mustard
2 teaspoons fresh lemon juice
1 teaspoon SmartSpread
1/4 teaspoon salt
1/8 teaspoon cayenne pepper
Black pepper to taste
4 Whole-wheat English muffins, halved and toasted
Paprika for garnish

Directions
Preheat oven to warm. Set bacon on an ovenproof plate and place in warm oven.

Place 1-1/2 inches water in a large skillet. Bring to a boil and reduce heat to low. Crack eggs into skillet, being careful not to break yolks. Simmer for 3-5 minutes, or until egg whites are firm. Using a slotted spoon, transfer eggs to an ovenproof plate and place in warm oven.

In a nonstick saucepan, combine milk and cornstarch and stir until cornstarch is dissolved. Place over medium heat, stir wit spatula and cook until thickened. Remove from heat and stir in cheese, mustard, lemon juice, butter, salt, cayenne, and black pepper.

Place two muffin halves on each of four plates and top with two slices of bacon and one egg. Pour 1/4 of the sauce over each serving. Sprinkle with paprika and serve immediately.

Serves 4

2 8-ounce cartons of egg substitute
1/3 cup evaporated skim milk
1/2 teaspoon Worcestershire sauce
1/8 teaspoon black pepper to taste
1/4 pound turkey ham, sliced thin and chopped
Cooking spray
8 slices of whole-wheat or your choice of bread
2 tablespoons of SmartSpread plus 2 teaspoons

Directions
In a mixing bowl, combine egg substitute, evaporated skim milk, Worcestershire sauce, and pepper. Whisk until well blended, then stir in turkey ham.

Liberally coat a large skillet with cooking spray and place over medium-high heat for 1 minute. Add egg mixture. When edges become firm, use a spatula to push set egg to center of skillet, allowing uncooked egg to flow to edges. Gently turn until desired consistency.

Toast each bread slice and spread 1 teaspoon of butter on each slice. Place 1/4 of the egg mixture on buttered side of four pieces of toast and top with remaining pieces of toast, butter side down. Serve immediately.

Serves 4

Cooking spray
1/4 pound turkey ham, sliced thin and chopped
1 cup evaporated skim milk
1 tablespoon plus 2 teaspoons cornstarch
1 cup skim milk
1 8-ounce carton egg substitute
1/2 teaspoon dry mustard
1/8 teaspoon black pepper
1/8 teaspoon ground nutmeg
1/4 cup chopped scallion
1/2 cup grated reduced-fat Swiss cheese
1/2 cup grated part-skim mozzarella cheese
Paprika for garnish

Directions
Preheat oven to 425 F. Coat a large skillet with cooking spray and place over medium-high heat for 1 minute. Add turkey ham and brown lightly.

Meanwhile, in a mixing bowl, combine evaporated skim milk and cornstarch. Whisk until cornstarch dissolves, then add skim milk, egg substitute, dry mustard, pepper, and nutmeg. Whisk until well blended. Stir in scallion, cheeses, and turkey ham.

Coat a 9-inch deep-dish glass pie pan with cooking spray and pour egg mixture into it. Sprinkle with paprika. Bake for 15 minutes. Reduce heat to 300 F. and bake for 45 minutes longer or until a knife inserted in center comes out clean. Let stand for 5 minutes before cutting into four wedges and serving.

Serves 4

2 8-ounce cartons egg substitute
1/3 cup evaporated skim milk
1 teaspoon chili powder
1/2 teaspoon ground cumin
1/4 teaspoon cayenne pepper
1/4 teaspoon salt
1/4 teaspoon black pepper
2 medium-sized tomatoes, seeded and chopped
1/2 cup finely chopped green bell pepper
1/4 pound turkey ham, sliced thin and chopped
Cooking spray
1 tablespoon plus 1 teaspoon SmartSpread
8 6-inch whole-wheat tortillas

Directions
In a medium-sized mixing bowl, combine egg substitute, milk, chili powder, cumin, cayenne pepper, salt, and black pepper. Whisk together until well blended. Gently stir in tomato, bell pepper, and ham.

Coat a large skillet with cooking spray and place over medium-high heat for 1 minute. Pour egg mixture into skillet and cook, stirring occasionally with a spatula, until eggs are set.

Spread 1/2 teaspoon margarine evenly over each tortillas and place 1/8 of the scrambled egg mixture in center of each buttered tortilla. Fold in edges and place two roll-ups seam down on each plate and serve.

Serves 4