Breakfast Special

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Ingredients

Vegetable-oil cooking spray

3/4 cup whole-wheat pancake mix

3/4 cup skim milk

1 egg (For 33 mg less cholesterol, 0.5 g less saturated fat and 65 mg more omega-3 fatty acids, look for omega-3 specialty eggs such as Eggland's Best.)

1/4 cup maple syrup

1 cup frozen blueberries or frozen strawberries, thawed (optional)

4 slices reduced-fat (30 or 40 percent) center-cut bacon

4 egg whites (or 1/2 cup egg substitute)

2 whole eggs (For cholesterol and saturated fat savings, use Eggland's Best.)

1/4 cup nonfat milk

1/4 teaspoon black pepper

1/4 teaspoon onion powder (optional)

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