Cooking with Raina: Healthy Christmas Brunch Ideas - KFVS12 News & Weather Cape Girardeau, Carbondale, Poplar Bluff

Cooking with Raina: Healthy Christmas Brunch Ideas

Cooking with Raina: Healthy Christmas Brunch Ideas

This month on Healthy Cooking with Raina during the Breakfast Show, Southeast Hospital dietitan Raina Childers features healthy breakfast or brunch items you might want to try over the holidays.

Easy and Light Breakfast Casserole

  • ¾ pound lean ground turkey breakfast sausage
  • ¾ teaspoon dried Italian seasoning
  • 2 garlic cloves, minced
  • ¼ teaspoon ground fennel
  • 1 cup fat free milk
  • ¾ cup shredded low fat sharp cheddar cheese
  • ¾ teaspoon dry mustard
  • ½ teaspoon salt
  • ¼ teaspoon ground red pepper
  • 2 green onions, chopped
  • 16 ounces of egg substitute
  • 6 (1 ounce) slices of wheat bread, cut into ½ -inch cubes


  • Cook sausage, Italian seasoning, fennel and garlic in a non-stick skillet over medium heat until meat is browned. Drain well.
  • Combine milk and next 6 ingredients in a bowl. Add sausage mixture and bread cubes, stirring just until well blended.
  • Pour into and 11 x 7 baking dish coated with cooking spray. Cover and chill overnight.
  • Preheat oven to 350 degrees
  • Bake casserole, uncovered, at 350 degrees for 45 minutes or until set and lightly browned.

Yields: 6 servings

Nutrition Information:  Calories: 240, Fat: 8 grams, Protein: 22.5 grams, Carbohydrate: 19 grams, Sodium: 800mg

Creamy Fruit Salad


  • 2 cups chopped apples
  • 2 cups strawberries, quartered
  • 1 cup blueberries
  • 1 medium jicama, peeled, chopped
  • 2 Tablespoons dried cranberries
  • ½ cup reduced fat sour cream
  • ¾ cup vanilla nonfat yogurt
  • 1 Tablespoon orange juice
  • ¼ cup slivered almonds, toasted


  • Combine fruit and jicama in large bowl; set aside
  • Mix sour cream, yogurt and orange juice until will blended. Add to fruit mixture; toss to coat.
  • Sprinkle with almonds.

Yields: 16 servings (1/2 cup)

Nutrition Information: Calories: 50, Fat: 2 grams, Carbohydrate: 9 grams, Protein: 2 grams, Sodium: 10mg

Mini Ham and Cheese Frittatas


  • Cooking Spray
  • ½ cup finely chopped onion
  • 2/3 cup chopped reduced-fat ham
  • 1/3 cup shredded reduced fat sharp cheddar cheese
  • 1 ½ Tablespoons chopped fresh chives
  • 1/8 teaspoon dried tbyme
  • 1/8 teaspoon black pepper
  • 4 large egg whites
  • 1 large egg


  • Preheat oven to 350 degrees
  • Heat large nonstick skillet coated with cooking spray over medium high heat
  • Add onion; sauté 2 minutes or until crisp-tender. Add ham; sauté 3 minutes. Remove from heat; cool 5 m inutes.
  • Combine remaining ingredients in a large bowl; stir with a whisk. Add ham mixture, stirring with a whisk.
  • Spoon mixture into miniature muffin cups coated with cooking spray.
  • Bake at 350 degrees for 20 minutes or until set.

Yields: 8 servings (3 mini frittatas)

Nutrition Information: Calories: 39, Fat: 1.5grams, Carbohydrate: 2.5 grams, Protein: 4.5 grams, Sodium: 121 mg

Ginger-Pumpkin Pancakes


  • 1 ¼ cups all-purpose flour
  • 2 Tablespoons packed brown sugar
  • 1 teaspoon baking powder
  • ½ teaspoon baking soda
  • ½ teaspoon ground cinnamon
  • ½ teaspoon ground ginger
  • ¼ teaspoon ground nutmeg
  • ¼ teaspoon salt
  • 1 large egg
  • ¾ cup skim milk
  • ¾ cup canned pumpkin
  • 1/3 cup plain non-fat yogurt
  • 2 Tablespoons melted Smart Balance Margarine
  • Reduced Calorie Maple Syrup


  • In a large bowl, stir together flour, brown sugar, baking powder, baking soda, cinnamon, ginger, nutmeg and salt. In another bowl, mix egg, milk, pumpkin, yogurt and margarine until well blended.
  • Stir egg mixture into flour mixture just until evenly moistened.
  • Using a nonstick griddle at medium heat, spoon 1/3 cup portions onto griddle and gently spread into 4-inch rounds. Cook until pancakes are browned on the bottom and edges begin to look dry, 2-3 minutes.
  • Serve with reduced calorie syrup.

Yields: 3 servings (2 pancakes)

Nutrition Information: Calories: 211, Carbohydrate: 22 grams, Fat: 12 grams, Protein: 4 grams, Sodium: 346mg

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