We still get the Sunday paper and it carries the Parade Magazine insert. They have a recipe page, which at one time was written by Sheila Lukins. Now they have recipes offered by celebrity chefs or just celebrities. But sometimes, the recipes are anonymous and it is a good thing that no one took credit for the abomination that appeared in the November 3, 2013 recipe page.
With the helpful suggestion “Get the kids’ week off to a fun start with this special breakfast,” the recipe for Maple-Glazed Waffle Sandwich, was more likely to get the kid off to a life of being overweight. The recipe, described as kid friendly, consists of two “prepared” waffles that are dipped in confectioners sugar and maple syrup to create a maple sugar glaze. While those are drying, the cook is instructed to cook up some mini turkey sausage patties. I guess they figured that turkey sausage, rather than pork, would somehow make this a tad better for kids. But never mind because then we fry up some eggs. Here they helpfully suggest that they be cooked in a nonstick skillet, as if that will make much of a difference. Last time I checked fried means cooked in oil or butter, nonstick skillet or not.
Then the creative part begins. Place a glazed waffle on a plate. Top with sausage, egg and the other waffle for a waffle egg and sausage sandwich. This is something that sounds like it came right out of a fast food breakfast restaurant. The calories are listed at 560 per serving with 21 grams of fat.
You can check any health website for specifics. But a “kid” should have no more than about 1500 to 1800 calories per day. It depends on age, activity level and sex. But it is pretty close to what most adults might eat in a day. If by “kid” they meant growing and active teenage boys then there is some room for this kind of “fun” breakfast because they can consume up to 3000 calories a day. (Yes, we are all jealous.) But on average, at 560 calories, that breakfast sandwich would take up over a third of the day’s calories. Don’t forget, the kid is not going to just eat this “sandwich.” Chance are he or she is going to have juice which, at minimum, will add about a 100 calories. Then the kid is going to down lunch, dinner, snacks and who knows what else. As for the 21 grams of fat, a kid should have no more than 58 grams of fat per day so we are approaching half of a day’s average amount. A teenage boy might stand 90 grams a day.
Folks, we can do better.
Here are two options for breakfast. One is an egg on a muffin just like a certain fast food restaurant makes. The other is a waffle with fruit and nut butter, which has all the right ingredients for a healthy breakfast.
Marsha’s Egg Muffin Sandwich
2 whole wheat English muffins
2 large eggs
2 slices reduced fat cheddar cheese slices
2 slices Canadian bacon
1. Poach eggs. In a deep skillet or sauce pan, fill with about 3 inches of water and bring to a gentle boil. Break egg into a small bowl and then slowly drop the egg into the gently boiling water. Don’t let the water boil too hard or the whites will foam up. The egg should be covered with water. If the egg is not covered with water, get a spoon and gently spoon the hot water over the top of the egg. It will not be perfect but nothing is and what does it matter anyway. Once the yolk is set to your liking, turn off the burner and, using a slotted spoon if you have one, carefully lift the egg out of the water and place on a paper towel to soak up any excess water.
2. Toast muffins.
3. Build the sandwich. Place bottom of muffin on microwave safe dish. Top with bacon, egg and slice of cheese, then muffin top. Nuke the sandwich for about 30 seconds (depending on your microwave) to melt the cheese. The sandwich will likely be steaming.
4. Eat. Add as a side a bowl of fruit, or a banana or apple, and a small glass of juice.
Note: These sandwiches can be made the night before and stored in the fridge. Simply microwave in the morning. Sometimes I pack one in foil and take it with me in the car if I need to go.
Nutrition info: Calories = 330. Total fat 12 g. With sides add about 150 calories.
Marsha’s Fruity Nutty Whole Wheat Waffle Breakfast “Pizza”
1 whole wheat or whole grain frozen waffle
1 tablespoon almond butter, natural, no fillers
¼ cup fresh blueberries, or any berries that are available
1. Toast the waffle
2. Spread almond butter on waffle
3. Top with fruit
4. Eat. I like to combine this with a fruit smoothie.
This is a fantastic breakfast–little carbs, some protein, good fats and fruit.
Nutrition info: Calories = 200. Total fat = 11 g.
Okay. If you really, really must have that breakfast from Parade, here is how to make it better.
Parade Magazine Recipe Revised
2 whole grain frozen waffles (if you are feeling ambitious, go ahead and make them fresh)
2 large eggs
4 ounces sliced roasted turkey breast
4 teaspoons maple syrup
1. Toast the waffles. By using one whole grain waffle and making it an open face sandwich, you have already cut out about 100 calories by getting rid of one waffle. You also get rid of 85 calories worth of sugar glaze.
2. Drizzle the syrup over the waffle and then top with a slice or two of roasted turkey breast from the deli (say two ounces). Some meats go really well with certain sweets. Poultry works with maple. Instead of a glaze made with sugar and syrup, you will get a nice shot of sweet without all the calories.
3. Poach the egg and place in on top the turkey for an open face sandwich. (If you need directions on how to poach an egg, there are dozens of directions on the internet. Just do a search.)
How does this recipe revision compare?
My rough calculation is that each waffle would be about 100 calories. Add the glaze for another 85 calories, adding up to 185 calories per waffle. Cut one waffle and the calories decrease by 185 calories. But we are going to use two teaspoons of maple syrup, which would have about 35 calories. We cut a total of 150 calories simply by cutting out one waffle, getting rid of the glaze and using the syrup. (Do you really need two waffles? I am guessing, no.)
Since I don’t know what turkey sausage they used, I can only guess on the turkey calculation. One option I checked has 100 calories in two pieces another had 160 calories in two pieces. The Parade recipe called for three mini turkey sausages per serving. Going with the lower number, that would be at minimum around 150 calories in the sausage. But there are about 25 calories in a slice of deli roasted turkey so the meat in my version would be about 50 calories. That means I cut out 100 meat calories.
One waffle = 100 calories
Roasted Turkey breast = 50 cal
One large egg = 70 cal
2 tsp maple syrup = 35 cal.
Total calories on Marsha’s version = 255 calories
Final note: While I enjoyed it, my husband did not like the combination of sweet with eggs so he was not impressed.