Serves 4.

• 2 tbsp. butter

• 2 tbsp. flour

• 1 tsp. dried mustard

• 2 c. milk

• 11/4 c. shredded Cheddar or Monterey jack cheese

• Salt, pepper and nutmeg to taste

• 2 c. diced, cooked chicken or other cooked meat

• 4 eggs

• Nonstick cooking spray

• 1 lb. asparagus, steamed


Preheat oven to 375 degrees.

Place medium cast-iron skillet over medium heat and melt the 2 tablespoons butter.

Stir in flour and mustard and cook until bubbly. Gradually stir in the milk and cook, stirring constantly, until thick and smooth. Stir in cheese until it is melted and the sauce is smooth. Taste, adding salt and pepper and nutmeg as needed. Stir in chicken and remove from heat. Make four indentations in the sauce and break an egg in each. Lightly spray each egg with nonstick cooking spray. Bake uncovered for 15 to 20 minutes. Serve with steamed asparagus.

Nutrition information per serving:

Calories 484 Fat 30 g Sodium 510 mg

Carbohydrates 12 g Saturated fat 15 g Calcium 390 mg

Protein 41 g Cholesterol 305 mg Dietary fiber 1 g

Diabetic exchanges per serving: 2 vegetable, 5 medium-fat meat, 1 fat.


Serves 4 to 8

This recipe is from "How to Cook Everything: The Basics: All You Need to Make Great Food, With 1,000 Photos," by Mark Bittman (Wiley, $35).

• 4 tbsp. (half stick) butter

• 4 onions (about 1/2 lb.) sliced

• 1 c. bread crumbs, preferably fresh

• 2 c. grated Gruyère, fontina or other melting cheese

• 8 eggs

• Salt and ground black pepper

• Toasted bread or English muffin for serving


Preheat oven to 350 degrees.

Put the butter in a large skillet over medium heat. When the butter has melted, add the onions and cook, stirring occasionally, until soft and tender but not browned, at least 15 minutes.

Spread the onions over the bottom of a 9- by 13-inch baking dish. Sprinkle half the bread crumbs over the onions, then sprinkle on half the cheese. Use the back of a spoon to make eight nests in the mixture. Crack an egg into each indentation. Top with a sprinkle of salt and pepper and the remaining bread crumbs and cheese. Bake 15 to 20 minutes or until the cheese is melted and the egg whites opaque. The eggs should be a little more jiggly than you want them because they'll continue cooking after you take them out of the oven. Serve with toast.

Nutrition information per serving of 8:

Calories 266 Fat 20 g Sodium 230 mg Carbohydrates 6 g Saturated fat 10 g Calcium 315 mg Protein 15 g Cholesterol 230 mg Dietary fiber 1 g Diabetic exchanges per serving: 1/2 bread/starch, 2 medium-fat meat, 2 fat.


Serves 4

This recipe is adapted from "365 Ways to Cook: Delicious Variations on Favorite Foods" (Firefly Books, $19.95).

• Olive oil spray for oiling

• 16 slices white bread

• 1/2 c. (1 stick) butter, melted

• 5 oz. smoked bacon, diced

• 3 eggs

• 1/2 c. heavy cream

• 2 tbsp. freshly grated Parmesan cheese

• Salt and pepper

• 8 vine cherry tomatoes or 8 grape tomatoes


Preheat oven to 400 degrees.

Spray muffin tins lightly with oil. Cut the crusts off the bread and discard. Flatten each bread slice with a rolling pin. Brush each slice with the melted butter and place one slice in each of eight muffin tins. Place the remaining eight slices diagonally in each of the eight tins. Carefully press the bread slices into the muffin tins to form the base. Bake for 12 to 15 minutes until crisp and golden. (Alternately, mold refrigerated crescent rolls or whole-wheat tortillas heated in a frying pan with oil into the tins and bake 12 minutes.) Cool before filling.

Meanwhile, heat a dry frying pan until hot, add the bacon and cook for 2 to 3 minutes until crisp and golden. Divide the bacon among the muffin tins. Beat together the eggs, cream, cheese and salt and pepper to taste in a bowl. Spoon into the muffin tins and top each with a cherry tomato or one or two grape tomatoes. Bake for 15 minutes or until set.

Variation: Line the muffin tins with partially cooked bacon or ham slices from the deli. Crack an egg in the base, brush the top with butter and bake at 350 degrees or until the egg is set and the white opaque, about 15 to 20 minutes.

Nutrition information per serving:

Calories 630 Fat 45 g Sodium 930 mg

Carbohydrates 41 g Saturated fat 24 g Calcium 206 mg

Protein 17 g Cholesterol 247 mg Dietary fiber 0 g

Diabetic exchanges per serving: 2 1/2 bread/starch, 1 1/2 medium-fat meat, 7 1/2 fat.


Serves 8.

When in season, egg nog makes an amazing overnight French toast; see the variations for details. From "Let's Get Together," by DeeDee Stovel and Pam Wakefield (Storey Publishing, $14.95).

• 2 tbsp. butter

• 8 slices raisin bread from a 1-lb. loaf, sliced 1-in. thick

• 4 eggs

• 4 egg whites

• 11/2 c. milk

• 1/4 c. sugar

• 1/2 tsp. cinnamon

• 2 tbsp. maple syrup

• 1 tsp. vanilla

• 1/2 tsp. salt

• Powdered sugar, for dusting


Butter shallow baking pan and arrange the bread in a single layer. Beat together the eggs, egg whites, milk, sugar, cinnamon, syrup, vanilla and salt in a large bowl. Pour mixture over bread. Turn slices to coat. Cover with plastic and refrigerate overnight.

Preheat oven to 400 degrees. Bake the French toast for 20 minutes or until a tester inserted in the center comes out clean. Turn the bread and continue baking until golden, about 4 minutes longer. Transfer to a warm plate and sprinkle with powdered sugar.

Variation: Eggnog makes amazing overnight French toast. Add two whole eggs, lightly beaten, to 2 cups of eggnog. Pour over thick slices of bread. Turn bread to coat. Bake in the morning, as instructed above.

Nutrition information per serving:

Calories 205 Fat 7 g Sodium 335 mg Sat. fat 3 g Carbs 26 g Calcium 96 mg

Protein 9 g Cholesterol 103 mg Dietary fiber 1 g

Diabetic exchanges per serving: 1 bread/starch, 1/2 other carb, 1 medium-fat meat, 1/2 fat.