There are easy ways to shave calories from traditional heavyweights, like pancakes and muffins, while still enjoying a decent serving size. The trick: move in whole grains and plenty of fruits and vegetables. Check out these three breakfast recipes from Men's Fitness blogger Molly Morgan, whose latest book, Skinny-Size It, drops this week.
Before: A breakfast skillet loaded with calories and fat. (When you order this type of dish in a restaurant, it can have as much as 700 calories and 50 grams of fat.) After: A lighter, more flavorful skillet packed with fiber-rich vegetables and beans. To make it even lighter, swap whole eggs for egg whites, since the yolk is where the majority of calories in an egg are stored. The white is a complete source of protein, yet it has only 15 calories.
1 small red potato, diced
½ medium sweet onion, peeled and diced
½ medium red or green bell pepper, seeded, deribbed and diced
1 cup canned black beans, rinsed and drained
1 teaspoon garlic powder
4 large egg whites
2 large eggs
¼ cup shredded light cheddar cheese (such as Cabot Sharp Light Cheddar Cheese)
1. Heat a large skillet over medium heat. Sauté the potatoes, onions and peppers until all the vegetables have browned and are tender, about 7 minutes. Stir in the black beans and cook for 5 minutes more.
2. Add the egg whites and the whole eggs to the vegetable-bean mixture, and cook, stirring frequently, until the eggs have set, about 3 to 5 minutes.
3. Sprinkle the cheese over the scramble, cover the skillet and let the cheese melt, about 2 minutes. Serve at once.
Nutrition (per serving): 190 calories, 4 grams fat, 1.5 grams saturated fat, 0 grams trans fat, 110 milligrams cholesterol, 150 milligrams sodium, 22 grams carbohydrates, 5 grams fiber, 4 grams sugar, 17 grams protein