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BROCCOLI-SAUSAGE CALZONES

Assemble the calzones the night before, cover, and refrigerate. The next morning, just follow the baking instructions; in about half an hour, you'll be ready to run out the door with an easy-to-eat handheld breakfast.

2/3 cup chopped broccoli florets
2/3 cup (about 3 1/2 ounces) diced chicken and sun-dried tomato sausage (such as Gerhard's)
1/2 cup part-skim ricotta cheese
1/4 cup (1 ounce) shredded sharp provolone cheese
1/4 teaspoon freshly ground black pepper
1 (10-ounce) can refrigerated pizza crust dough
Olive oil-flavored cooking spray

Preheat oven to 350°F.

Steam broccoli, covered, 3 minutes or until tender.

Combine broccoli, sausage, ricotta, provolone, and black pepper in a bowl. Divide pizza dough into 4 equal portions on a lightly floured surface; cover and let rest for 10 minutes. Shape each piece into a ball. Roll each ball into a 6-inch circle. Place about 1/3 cup sausage mixture on half of each circle, leaving a 1/2-inch border. Fold the pizza dough over the sausage mixture until the edge almost meet. Bring the bottom edge over the top edge; crimp edges of dough with fingers to form a rim.

Place the calzones on a baking sheet coated with cooking spray. Pierce tops with a fork. Lightly spray the tops with cooking spray. Bake at 350°F for 35 minutes or until golden brown.

4 servings (serving size: 1 calzone).

CALORIES 306 (30% from fat); FAT 10.3g (sat 4g); PROTEIN 16g; CARB 30g; FIBER 0.5g; CHOL 37mg; IRON 2.5mg; SODIUM 733mg; CALC 145mg.

STRAWBERRY-AND-CREAM CHEESE-FILLED MUFFINS A slather of cream cheese and jelly on top of muffins is too messy to eat on the way to work, so we tucked the goodies inside. Any flavor of fruit preserved will work. The muffins can be made ahead and stored in an airtight container overnight or in a heavy-duty zip-top plastic bag in the freezer. Just thaw at room temperature and eat. 1/4 cup (2 ounces) 1/3-less-fat cream cheese 2 tablespoons strawberry preserves 2 1/4 cups all-purpose flour 2 teaspoons baking powder 2 teaspoons poppy seeds 1/2 teaspoon baking soda 1/4 teaspoon salt 1 1/4 cups low-fat buttermilk 3 tablespoons vegetable oil 2 large egg whites 1 large egg Cooking spray Preheat oven to 375°F. Combine the cream cheese and preserves; stir with a whisk.

Lightly spoon flour into dry measuring cups; level with a knife. Combine flour and the next 5 ingredients (flour through salt) in a medium bowl; make a well in center of mixture. Combine buttermilk, oil, egg whites, and egg; stir well with a whisk. Add to flour mixture, stirring just until moist.

Spoon the batter into 12 muffin cups coated with cooking spray, filling one-third full. Top each with about 1 teaspoon cream cheese mixture, divide the remaining batter evenly over the cream cheese mixture. Bake at 375°F for 25 minutes or until muffins spring back when touched lightly in center. Remove the muffins from pans immediately, and place on a wire rack.

1 dozen (serving size: 1 muffin).

CALORIES 182 (29% from fat); FAT 5.9g (sat 1.7g); PROTEIN 5g; CARB 27.4g; FIBER 0.7g; CHOL 23mg; IRON 1.3mg; SODIUM 231mg; CALC 94mg.

FRUIT-AND-NUT GRANOLA

Serve with low-fat milk or sprinkle over yogurt for a quick breakfast. Stored in an airtight container, the granola will keep for up to 2 weeks.

4 cups regular oats
1/2 cup toasted or honey-crunch wheat germ
1/2 cup sliced almonds
1/4 cup nonfat dry milk
1/4 cup sunflower seed kernels
2 tablespoons sesame seeds
1 1/2 teaspoons ground cinnamon
1/4 teaspoon salt
1/2 cup honey
1/4 cup orange juice
2 teaspoons vegetable oil
1 teaspoon vanilla extract
Cooking spray
1 cup chopped dried mixed fruit
1 cup golden raisins
1/2 cup sweetened dried cranberries

Preheat oven to 350°F.

Combine first 8 ingredients in a large bowl. Combine the honey and orange juice in a small saucepan over medium heat, and cook 4 minutes or until warm. Add the oil and vanilla; stir with a whisk. Pour honey mixture over oat mixture, and toss well.

Spread oat mixture onto a jelly-roll pan coated with cooking spray. Bake at 350°F for 15 minutes; stir. Bake an additional 10 minutes or until crisp. Cool in pan. Place oat mixture in a large bowl; stir in dried fruits.

8 cups (serving size: 1/2 cup).

CALORIES 242 (20% from fat); FAT 5.5g (sat 0.8g); PROTEIN 6.6g; CARB 44.6g; FIBER 3.8g; CHOL 0mg; IRON 2.1mg; SODIUM 52mg; CALC 69mg.

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