BREAKFAST UNSCRAMBLED | 1, 2, 3, 4, 5

OVEN-PUFFED PANCAKE This quick-to-mix pancake puffs up nicely in the oven, but don't be alarmed when it deflates as soon as you take it out - it's supposed to. Serve with sliced fruit. 1/2 cup all-purpose flour 1/2 cup fat-free milk 2 tablespoons granulated sugar 1/4 teaspoon salt 1 large egg 1 large egg white 1 tablespoon butter Powdered sugar (optional)

Preheat oven to 425°F.

Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and next 5 ingredients (flour through egg white); stir until moist.

Melt butter in a 10-inch cast-iron skillet over medium heat. Pour batter into pan; cook 1 minute (do not stir). Bake at 425°F for 18 minutes or until golden. Sprinkle with powdered sugar, if desired. Cut into quarters; serve immediately.

4 servings.

CALORIES 141 (28% from fat); FAT 4.4g (sat 2.3g); PROTEIN 5.2g; CARB 19.9g; FIBER 0.4g; CHOL 64mg; IRON 0.9mg; SODIUM 222mg; CALC 48mg.

SPINACH-AND-POTATO FRITTATA

A frittata is an open-faced omelet. It's easier to make than traditional omelets because all the ingredients are combined at once so you don't have to fuss with flipping it over. Leftover cooked potatoes or frozen hash brown potatoes will also work in this recipe.

1 1/2 cups diced peeled baking potato (about 6 ounces)
6 large egg whites
3 large eggs
1/4 cup diced Canadian bacon (about 2 slices)
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 (10-ounce) package frozen chopped spinach, thawed, drained, and squeezed dry
Cooking spray
1/2 cup chopped onion
2 tablespoons shredded reduced-fat sharp cheddar cheese

Preheat oven to 400°F.

Cook the potato in boiling water 5 minutes or until tender; drain.

Combine egg whites and eggs in a large bowl, stirring with a whisk. Stir in potato, Canadian bacon, salt, pepper, and spinach.

Coat a 9-inch cast-iron skillet with cooking spray; place over medium-high heat. Add onion; sauté 4 minutes or until tender. Add potato mixture to pan; cook over medium heat 5 minutes or until almost set. Sprinkle with cheese. Bake at 400°F for 6 minutes or until set. Let stand 3 minutes; cut into 4 wedges.

4 servings (serving size: 1 wedge).

CALORIES 187 (29% from fat); FAT 6.1g (sat 2g); PROTEIN 17.4g; CARB 16.2g; FIBER 3.5g; CHOL 175mg; IRON 2.6mg; SODIUM 704mg; CALC 142mg.

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