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Thursday, March 19, 2015

15 Delicious Breakfast-For-Dinner Dishes Under 400 Calories


Ever heard the saying that breakfast is the most important meal of the day? Well, if you missed it this 
morning, you can still make it tonight using these 15 delicious breakfast recipes you’ll be glad to serve for dinner. The recipes use timeless breakfast ingredients including egg, spinach, potatoes and cheese, and incorporate plenty of veggies—all under 400 calories.

1. Broccoli & Sun-dried Tomato Quiche | Homemade in Half the Time
Broccoli, sun-dried tomatoes, eggs and cheese come together on a flaky pie crust in this quiche recipe. With tangy sun-dried tomatoes and tender broccoli florets, you get plenty of vegetables in your meal. If you don’t like this veggie combo, switch it up with peas and carrots, spinach and sweet potatoes or whatever else you have in abundance. Recipe makes 6 servings.

Nutrition (per serving): Calories: 394; Total Fat: 31g; Saturated Fat: 13g; Monounsaturated Fat: 8g; Cholesterol: 138mg; Sodium: 652mg; Carbohydrate: 18g; Dietary Fiber: 4g; Sugar: 3g; Protein: 14g

2. Sausage & Vegetable Egg Bake | The Lean Green Bean
This yummy sausage and vegetable egg bake is a delicious way to fit a complete meal (and some extra veggies) into one pan. Each mouthful is dense with flavor and eggy goodness! The egg bake can be prepared ahead of time, refrigerated, and popped into the oven when you’re ready to serve. Recipe makes 4 servings at 1/4 of a 9×9 pan piece. 

Nutrition (per serving): Calories: 387; Total Fat: 20g; Saturated Fat: 10g; Monounsaturated Fat: 7g; Cholesterol: 355mg; Sodium: 465mg; Carbohydrate: 20g; Dietary Fiber: 2g; Sugar: 8g; Protein: 23g

3. Gluten-Free Zucchini Quiche | Healthy Nibbles & Bits
For our gluten-free friends, here’s a zucchini quiche complete with a nutty, gluten-free crust made from almond meal and flaxseed meal. This flavorful quiche is filled with colorful strips of zucchini noodles and orange bell pepper, and makes for an impressive main dish. Recipe makes 6 servings.

Nutrition (per serving): Calories: 261; Total Fat: 19g; Saturated Fat: 3g; Monounsaturated Fat: 2g; Cholesterol: 113mg; Sodium: 528mg; Carbohydrate: 7g; Dietary Fiber: 5g; Sugar: 3g; Protein: 14g

4. Leek, Broccoli and Mushroom Frittata | Eat Spin Run Repeat
Itching to use that cast iron skillet? This leek, broccoli and mushroom frittata is an eggcellent way to make breakfast-for-dinner for the whole family! A frittata is basically a crustless quiche so for all you low-carbers out there, this breakfast is for you. Note that the recipe calls for unsweetened almond milk but you can also sub in hemp milk if you want it to be nut-free. Recipe makes 4 servings.

Nutrition (per serving): Calories: 185; Total Fat: 11g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Cholesterol: 423mg; Sodium: 181mg; Carbohydrate: 8g; Dietary Fiber: 2g; Sugar: 3g; Protein 15g

5. Savory Bacon and Cheese Waffles| Hungry Healthy Girl
How’s this for a breakfast-for-dinner idea? Combine crunchy cooked bacon, chives and cheese into a yummy waffle. Serve along with a side of your favorite veggies, and you’re set for dinner. Recipe makes 2 servings at 1 large Belgian-style waffle each.

Nutrition (per serving): Calories: 293; Total Fat: 8g; Saturated Fat: 3g; Monounsaturated Fat: 1g; Cholesterol: 11mg; Sodium: 814mg; Total Carbohydrate: 37g; Dietary Fiber: 6g; Sugars: 3g; Protein: 18g

6. Huevos Rancheros Tacos | Cooking Light 
This decadent knife-and-fork taco features a soft, runny egg atop beans, cheese, pico de gallo and so much more. Each taco delivers a good amount of protein and fiber, helping you feel fuller and oh-so-satisfied. Recipe makes 4 servings at 1 taco each.

Nutrition (per serving): Calories: 272; Total Fat: 19g; Saturated Fat: 5g; Monounsaturated Fat: 5g; Cholesterol: 206mg; Sodium: 354mg; Carbohydrate: 18g; Dietary Fiber: 4g; Sugar: 1g; Protein: 13g

7. Asparagus Goat Cheese Breakfast Tart | The Endless Meal
Use your convenient frozen puff pastry dough to create this flaky breakfast tart your family can enjoy for dinner. Caramelized onions pairs with simple olive oil, asparagus, cherry tomatoes and goat cheese to create a salty-sweet-melt-in-your-mouth combination. Recipe makes 4 servings at 1/4 of a tart each.

Nutrition (per serving): Calories: 390; Total Fat: 27g; Saturated Fat: 10g; Monounsaturated Fat: 8g; Cholesterol: 5mg; Sodium: 340mg; Carbohydrate: 34g; Dietary Fiber: 3g; Sugars: 5g; Protein: 8g

8. Spinach Artichoke Egg Casserole | Two Peas & Their Pod
Get those eggs crackin’ and make this spinach artichoke egg casserole featuring cheesy eggs and a healthy dose of vegetables. Fresh chopped basil, oregano and mozzarella cheese creates a tasty Italian flare. Recipe serves 6.

Nutrition (per serving): Calories: 252; Total Fat: 16g; Saturated Fat: 7g; Monounsaturated Fat: 6g; Cholesterol: 308mg; Sodium: 719mg; Total Carbohydrate: 7g; Dietary Fiber: 3g; Sugars: 3g; Protein: 20g

9. Brunch-worthy Breakfast Salad | Food Fanatic
“Brunch-worthy” is a tip off that it’s good for any meal of the day, including dinner. This salad is truly a marriage of two meals because it combines peppered bacon with warm herbed potatoes, eggs and a side of green salad. Assembly is required but it’s well worth it. Recipe makes 4 servings at 1/4 of salad + 1 egg + 1 slice bacon each.

Nutrition (per serving): Calories: 346; Total Fat: 18g; Saturated Fat: 5g; Monounsaturated Fat: 9g; Cholesterol: 222mg; Sodium: 674mg; Carbohydrate: 32g; Dietary Fiber: 6g; Sugar: 10g; Protein: 13g

10. Spinach Artichoke and Brie Crepes | Half Baked Harvest
Savory crepes make a delicious main meal, especially when they’re filled with spinach, artichoke and cheese. With this recipe, you can make your own thin crepes and layer them with your favorite combination of vegetables and cheese. Recipe makes 6 servings at 1 crepe each. Nutrition information doesn’t include sweet honey sauce, so remember to include it if you decide to make the sauce.

Nutrition (per serving): Calories: 314; Total Fat: 19g; Saturated Fat: 11g; Monounsaturated Fat: 1g; Cholesterol: 118mg; Sodium: 768mg; Total Carbohydrate: 21g; Dietary Fiber: 4g; Sugars: 2g; Protein: 16g

Enjoy a light hash for dinner by incorporating fresh Brussels sprouts and cutting back on starchy potato. With just 8 simple ingredients (that includes salt and pepper) and a fry pan, you’ll enjoy this healthy hash in no time. Recipe makes 6 servings.

Nutrition (per serving): Calories: 202; Total Fat: 9g; Saturated Fat: 3g; Monounsaturated Fat: 2g; Cholesterol: 243mg; Sodium: 396mg; Total Carbohydrate: 15g; Dietary Fiber: 4g; Sugars: 3g; Protein: 16g

12. Sausage Potato Pie | Pinch of Yum
Transform your mealtime experience with this breakfast-for-dinner recipe involving sausage potato pie using shredded hash brown potatoes, kale and lean ground pork. You can make this pie with just 6 simple ingredients and, since the potatoes provide a starch, you don’t even need the crust. We suggest using lean ground pork or ground turkey. Recipe makes 8 servings.

Nutrition (per serving): Calories: 293; Total Fat: 20g; Saturated Fat: 8g; Cholesterol: 177mg; Sodium: 546mg; Total Carbohydrate: 14g; Dietary Fiber: 2g; Sugars: 2g; Protein: 15g

If you’ve got extra sweet potato and rotisserie chicken on hand, why not make breakfast-for-dinner using this hash recipe? Crack in some eggs and sprinkle with a liberal dose of chives for added flavor. Recipe makes 4 servings.

Nutrition (per serving): Calories: 265; Total Fat: 10g; Cholesterol: 222mg; Sodium: 328mg; Total Carbohydrate: 18g; Dietary Fiber: 3g; Sugars: 3g; Protein: 25g

14. Citrusy Quinoa Breakfast Salad | The Muffin Myth
It’s not too late to get your daily dose of vitamin C, especially if you decide to make this breakfast salad for dinner. Fluffy quinoa is tossed with orange, grapefruit, arugula and avocado for a refreshing, tangy dish. Plus, each serving provides a whopping 146% of your daily value for vitamin C. Recipe makes 3 servings.

Nutrition (per serving): Calories: 295; Total Fat: 15g; Saturated Fat: 2g; Monounsaturated Fat: 6g; Cholesterol: 0mg; Sodium: 15mg; Total Carbohydrate: 34g; Dietary Fiber: 5g; Sugars: 14g; Protein: 7g

Garlicky potato pancakes are another reason why you should make breakfast for dinner. These savory pancakes are a gluten-free option made with mashed potatoes instead of flour with wilted spinach to add moisture and texture. Serve alongside a poached egg, and consider dinner complete. We suggest garnishing with 2 medium sliced tomatoes and 1/4 chopped green onions (included in nutrition info). Recipe makes 4 servings.


Nutrition (per serving): Calories: 383; Total Fat: 9g; Saturated Fat: 2g; Monounsaturated Fat: 4g; Cholesterol: 282mg; Sodium: 238mg; Total Carbohydrate: 61g; Dietary Fiber: 6g; Sugars: 3g; Protein: 16g

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