Chef Dawnmarie's healthy breakfast recipes - FOX 35 News Orlando

Chef Dawnmarie's healthy breakfast recipes

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A healthy, easy and filling breakfast isn't as hard to prepare as you might think. Chef Dawnmarie Chmiel shows us how with the following recipes. To learn more about her upcoming cooking classes at the Troy Community Center, log on to

Breakfast Pizza

1 prepared whole wheat pizza dough
1 T of olive oil
4 lg eggs
6 egg whites
Pam spray
1 cup julienned Vidalia onion
½ cup diced red pepper
2 cups of baby spinach
2 oz if the cheese of your choice
s/p to taste

Pre-heat oven to 425 Brush the crust on both sides with olive oil and bake for 10min in oven. While that is cooking, whisk, eggs, egg whites and salt and pepper reserve to the side for a moment. Heat sauté  pan spray with pam,  cook onions, peppers and spinach then pour vegetable mixture into reserved eggs beat well then add back to pan ( make sure you add a bit more pam and turn the heat down)  and cook till still a bit runny.  Then spread onto the toasted pizza dough sprinkle with cheese and put back into oven and cook till cheese is melted. Serve hot or cold and enjoy.

Autumn Chicken Sausage
Yield 8 ea

1 Pound Ground Chicken
1 t thyme
1t sage
s/p tt
1 t Canola oil
1 Small Onion
½ Small Sweet apple ( Gala, honey crisp)small dice
½ Small Asian Pear small dice
2 T Pure maple syrup

In a bowl mix chicken, and seasonings well cover and refrigerate for 1 hour or overnight.
Next dice (small the pear, apple and onion).
Heat oil in large non-stick sauté pan add apple-pear mixture sauté till translucent and fragrant, remove and cool.
When chilled add to meat mixture, along with syrup mix well and shape into 8 patties.
In same sauté pan wipe clean and heat add the sausage patties, cook till brown about 4-5 min each side.

Per Sausage Pattie
Calories 96, Fat 4g, Carbs 6g, fiber 1, Protein 8g, Na 36g, Chol 32g, Sugar 23g

Mini Quick Quiche's  

Yields 12

8 oz turkey breakfast sausage, removed from casing and crumbled into small pieces
1 t extra-virgin olive oil
8 oz mushrooms, sliced
3 oz Vidalia onion
¼  cup sliced scallions
¼  cup shredded Gruyere Cheese
1 t freshly ground pepper
3 eggs
7 egg whites
1 cup skim milk

Preheat to 325°F. Coat a nonstick muffin tin generously with cooking spray.
Heat a large nonstick skillet over medium-high heat. Add sausage and cook until golden brown, 6 to 8 minutes. Transfer to a bowl to cool.
Add oil to the pan. Add mushrooms and cook, stirring often, until golden brown, 5 to 7 minutes. Transfer mushrooms to the bowl with the sausage. Let cool for 5 minutes. Stir in scallions, cheese and pepper.
Whisk eggs, egg whites and milk in a medium bowl. Divide the egg mixture evenly among the prepared muffin cups.
Sprinkle a heaping tablespoon of the sausage mixture into each cup.
Bake until the tops are just beginning to brown, 25 minutes.
Let cool on a wire rack for 5 minutes. Place a rack on top of the pan, flip it over and turn the quiches out onto the rack to cool.

Per Quiche
Calories 84,Carbs 2g, Fat 5g, Sat fat 1g, Mono 2g, Protein 9g, Calcium 6g, Sodium 70 g, Cholesterol 63g

PB & J French Toast
Yield 4 servings

3 Egg Whites
¼ cup Almond Milk (unsweetened)
½ T Cinnamon
½ T Vanilla
8ea Thin Slices of Multi or 100% Whole Wheat Bread
2T Almond, Cashew, Hazelnut or any Healthy Peanut Butter
2 T Low Sugar Jam, Jelly or Marmalade of Your Choice
1 lg Ripe Banana
4 T Pure Maple Syrup or Sugar Free Maple Syrup

Beat egg, egg white, milk, cinnamon, and Vanilla till well mixed. Then take mixture and add to a shallow 8-10 inch dish set aside. Next spread ½ T. of the nut butter on 1 slice of bread, repeat till you have 4 done, set aside. Then spread ½ T butter on (the bread not done) 1 slice of bread, repeat till you have 4 done, set aside.. Slice the banana and divide evenly onto the peanut butter side of the bread, place the jam side on top; making a sandwich.
Heat a non-stick pan, and then dip 1 sandwich carefully into the egg mixture and place into pan and brown evenly on both sides till golden brown. Work in small batches until finished, then cut and serve with maple syrup if desired.

Nutrition per sandwich:
Calories 178, Carbs 25g, Fiber 6, Fat 7g, Protein 9g, Sodium 159g, Cholesterol 46g
Note: I used sugar-free maple syrup, Polmer raspberry jelly plus fiber, Trader Joe Almond butter with sea salt and Aunt Milles oat bread. Your calories may be a bit different depending on the items you use.

Dawnmarie's I Can't Believe Their Healthy Muffins

1 Box Jiffy bran date muffin mix
½ cup of dried chopped fruit (figs, prunes, cherry's anything you like! )
½ Cup of skim milk
1 egg
2 egg whites
1 very ripe banana
¼ Cup oatmeal
¼ Cup ground flax
¼ Cup of wheat germ
Optional 1/8-1/4 cup of dark chocolate chips

Directions: Preheat oven to 400 degrees, In a mixing bowl Mash banana well, add skim milk, 1 egg, 2 egg whites, dried fruit, oatmeal, flax and wheat germ mix well. Then add jiffy mix and chocolate chips, mix till incorporated. Put into the muffin tins and bake till done about 10-12 min. Enjoy!!

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