Breakfasts with Benefits
(^32) COOKING LIGHT
Avocado-Sprout Toast
HANDS-ON 5 M I N.
TOTAL 5 MIN.
1 (1-oz.) slice whole-grain bread,
toasted
(^1) ⁄ 4 ripe avocado, sliced
Dash of kosher salt
Dash of black pepper
(^1) ⁄ 4 cup alfalfa sprouts
2 tsp. sunflower seeds
(^1) ⁄ 2 tsp. fresh lemon juice
Top bread with avocado; lightly mash.
Top with remaining ingredients.
SERVES 1 (serving size: 1 slice); CALORIES 169;
FAT 10g (sat 1g, unsat 7g); PROTEIN 6g; CARB
17g; FIBER 5g; SUGARS 2g (added sugars 2g);
SODIUM 232mg; CALC 4% DV; POTASSIUM
6% DV
Half-Moon Browned
Omelet
HANDS-ON 1 0 M I N
TOTAL 1 0 M I N.
Fill this light and fluffy omelet with
any vegetables you prefer or have on
hand. Feel free to change it up; the
basic method remains the same.
Whatever vegetables you use, be sure
to sauté them beforehand, cooking
them longer if you like more char.
2 tsp. olive oil, divided
(^1) ⁄ 2 cup sliced cremini mushrooms
(^1) ⁄ 2 cup loosely packed baby kale
or spinach
(^1) ⁄ 8 tsp. kosher salt, divided
2 large eggs
(^1) ⁄ 4 tsp. freshly ground black pepper
1 Tbsp. crumbled goat or feta
cheese
- Heat an 8-inch nonstick skillet over
medium-high. Add 1 teaspoon oil to pan;
swirl to coat. Add the mushrooms; sauté
until golden, about 3 minutes. Stir in
kale and half of the salt; stir about 30
seconds or until kale is just wilted. Place
mushroom mixture on a plate or in a
small bowl. Wipe pan clean. - Break eggs into a small bowl. Use a
fork to beat them until completely
blended and slightly frothy. Stir in
remaining salt and pepper.
3. Heat remaining 1 teaspoon oil in
same pan over medium. Add eggs; stir
them around pan with a heatproof
rubber spatula like you’re making firm
scrambled eggs, pulling from the sides
toward the middle. Tilt pan now and
then, lifting the egg disk that forms so
the runny egg slides off, hits the pan,
and firms up. After about 2 minutes,
when the eggs are slightly shiny on top
in spots, but mostly cooked through,
spread mushroom mixture over
half of the eggs; sprinkle with cheese.
When eggs are browned on the
bottom, fold them over the filling. Slide
omelet onto a plate.
SERVES 1 (serving size: 1 omelet); CALORIES
269; FAT 21g (sat 6g, unsat 13g); PROTEIN 16g;
CARB 4g; FIBER 1g; SUGARS 1g (added sugars
0g); SODIUM 450mg; CALC 15% DV;
POTASSIUM 7% DV
Cremini mushrooms
are commonly
marketed as baby
bellas or baby
portobellos.How to Store Bread
Keep most breads at room
temperature in a dry place.
Sprouted breads should be
refrigerated or frozen. If you
are not going to use the
whole loaf, slice and freeze
the rest in a ziplock plastic
freezer bag. Refrigerated
bread will go stale faster,
but it’s not a total loss: Stale
and frozen bread make
excellent toast.