John Parrillo's Performance Press » Breakfast Foods

Breads and Muffins > Biscuits

admin — Fri, 10 Apr 2009 21:22:00 +0000

Ingredients

100 g. oatmeal flour (see Notes)
100 g. oatmeal
5 tbsp. CapTri®
50 g. oat bran
2½ tsp. baking powder
¾ cup water
Salt substitute (optional)

Preheat oven to 475 degrees. Mix together oatmeal flour, oatmeal, oat bran, baking powder and salt substitute. Add CapTri®. Stir with fork until moist and crumbly. Add water and mix well until dough pulls away from bowl. Turn out onto lightly floured surface and kneed for 30 seconds.

Roll dough out ¾ inch thick and use biscuit pattern or medium sized glass to cut out. Place biscuits on a baking sheet lightly sprayed with PAM. Turn oven down to 350 degrees and bake 10-12 minutes.

Good with Turkey Sausage and Gravy, or with any main dish!

Breakfast Recipes > Waffles

admin — Tue, 24 Mar 2009 18:23:00 +0000

Ingredients

2 cups extra light pancake mix
4 tbsp. Wheat bran
1 ½ cups skim milk
100 g. egg whites (approx. 4)
1 tbsp. CapTri®

Preheat waffle iron. Mix ingredients together and pour into waffle iron. Serves four.

Recipe makes eight four-inch waffle squares.

Breakfast Recipes > Turkey Sausage Gravy

admin — Tue, 24 Mar 2009 18:20:31 +0000

Ingredients

2 tbsp. CapTri®
20 g. oatmeal flour (see notes)
1 cup water

Take drippings from Turkey Sausage and add CapTri® over medium heat. Stir in oatmeal flour. Slowly add water, stirring constantly until desired thickness. Add pepper and substitute salt to taste.

Breakfast Recipes > Turkey Sausage

admin — Tue, 24 Mar 2009 18:18:26 +0000

Ingredients

½ tsp. fennel seeds
½ tsp. crushed red peppers
½ tsp. dried rosemary
400 g. ground turkey (see notes)
½ tsp. freshly ground black pepper
¼ tsp. salt substitute (optional)
4 tbsp. CapTri®

Crush fennel, red pepper and rosemary. Add turkey and all other ingredients. Mix well and form into eight patties. Cook over medium heat until lightly brown on both sides.

Breakfast Recipes > Oatmeal Pancakes

admin — Tue, 24 Mar 2009 18:15:43 +0000

Ingredients

100 g. oatmeal flour (see notes)
1 oz. Pro-Carb™ formula (flavor?)
1½ tsp. cinnamon
¼ tsp. baking powder
¼ tsp. baking soda
2 tsp. pure vanilla
200 g. egg whites
1 tbsp. CapTri®
1/3 cup water

Mix all dry ingredients in medium sized bowl. Add rest of ingredients. Mix well with wire whip. Heat griddle on medium heat until hot. Pour 1/8 cup of batter onto griddle, turning when you see bubbles on top. Cook for about 30 seconds and remove from griddle. Makes about 10 pancakes.

Nutritional value if consumed as one serving:

Food	Amount	Cals.	Protein (g)	Fat (g)	Carb (g)

oatmeal flour	100 g	390	14.2	7.4	68.2
egg whites	200 g	102	21.8	0	1.6
Pro-Carb	1 oz	105	4	0	22
CapTri®	1 tbsp	114	0	0	0

Recipe total	437 g (15.4 oz)	711	40	7.4	91.8
Single serving	43.7 g (1.5 oz)	71.1	4	0.74	9.18

Parrillo Crepes-Breakfast Recipes

admin — Tue, 24 Mar 2009 17:42:56 +0000

Ingredients List

100 g. oatmeal flour (see notes)
200 g. egg whites
½ tsp. cinnamon
½ tsp. almond extract
2 tbsp. CapTri®
½ cup water

CapTri Cooking

Directions

Mix all ingredients until well blended. Batter should be somewhat thin, so add more water as needed. In hot 8-inch skillet lightly sprayed with PAM, pour just enough batter so that it covers skillet bottom (after shaking to spread out). Crêpes should be very thin! Turn over when edges become easy to lift and cook at least one additional minute. Repeat process until batter is gone. Spread crêpes with CapTri® Sweet Dip (pg. 82) and roll up into tubes.

Makes about eight 1.9 oz. (55.6 g.) Crêpes.

Food	Amount	Cals	Protein (g)	Fat (g)	Carb (g)	Na (mg)	K (mg)

oatmeal flour	100 g	390	14.2	7.4	68.2	2	352
egg whites	200 g	102	21.8	0	1.6	292	278
CapTri®	2 tbsp	228	0	0	0	0	0

Recipe total	445 g (15.7 oz)	720	36	7.4	69.8	294	630
Single Serving	55.6 g (1.9 oz)	90	4.5	0.92	8.72	36.75	78.75

Parrillo Diet Recipes > Breakfast > Country Mexican Omelette

admin — Fri, 05 Dec 2008 19:46:56 +0000

Country Mexican Omelette

In a large bowl coat potatoes with CapTri®. Place potatoes and mushrooms in hot 12” nonstick skillet. Sauté until mushrooms are cooked throughout. Pour egg whites on top of mixture and let cook until egg whites are almost done. Pour salsa on top and cover. Cook on low heat until com pletely done. Fold one side over. If this is not done enough for your taste, recover and cook five minutes longer. Makes two servings.

300 g. egg whites

200 g. boiled potatoes (sliced small and thin)

4 oz. Chi‑Chi’s mild salsa

50 g. sliced mushroom

3 tbsp. CapTri®

Nutritional value if consumed as one serving:

food amount cals. protein fat carb NA K

potatoes 200 g. 152 4.2 g. .2 g 34.2 g. 6.0 mg. 814 mg.

mushrooms 50 g. 14 1.34 .15 2.2 7.5 207

eggs 300 g. 153 32.7 0 2.4 438 417

CapTri® 3 tbsp 342 0 0 0 0 0

salsa 2 oz. 36 1.32 .16 7.04 384 1

One Serving, Total: 797 39.56 g. .51 g. 45.84 g. 835.5 mg. 1439 mg.

When divided into:

Two Servings, Total: 395.5 19.78 .255 22.92 417.5 719.5

*Makes a hearty breakfast when served with Oatmeal pancakes

Parrillo Diet Recipes > Breakfast > Barley Cakes

admin — Thu, 04 Dec 2008 19:09:41 +0000

Barley Cakes

Beat egg whites until liquid. Combine other ingredients, and stir in with egg whites. Cook in a moderately hot skillet which has been lightly sprayed with PAM. Make the pancakes small.

200 g. egg whites

1/2 cup barley flour

1/2 tsp. cinnamon

100g. grated carrots

1 tbsp. CapTri®

Nutritional value if consumed as one serving:

food amt. cals protein fat carb NA K

barley flour 1/2 cup 80 0 g. 2.6 g. 33.7 g. 2 mg. 95 mg.

egg whites 200 g. 102 21.8 0 1.6 292 278

carrots 100 g. 42 1.1 .2 9.7 47 341

CapTri® 1 tbsp 114 0 0 0 0 0

One Serving, Total: 438 28.9 g. 2.8 g 45 g. 341 mg. 714 mg.

When divided into:

Two Servings Total: 219 14.45 1.4 22.5 170.5 357

Three Servings Total: 146 9.63 .93 15.0 113.66 238

Four Servings Total: 109.5 7.22 .70 11.25 85.25 178.5

CapTri Cooking

*To make a dinner variation of barley cakes, substitute onion, zucchini and garlic for the cinnamon. Best served with chicken.

Can be taken with you in ziplock baggies when you need to be at work or on the road!