Healthy Breakfast Recipes

Brunch Parfait

Ingredients

  • 1/3 cup apricot preserves
  • 3 cups sliced strawberries
  • 2 cups low-fat vanilla yogurt
  • 1/2 cup low-fat granola without raisins (such as Kellogg’s)
  • 2 tablespoons slivered almonds, toasted

Preparation

  1. Place apricot preserves in a medium microwave-safe bowl, and microwave at high for 10 to 15 seconds or until preserves melt. Add strawberries, and toss gently to coat.
  2. Spoon 1/4 cup yogurt into each of 4 parfait glasses; top each serving with 1/3 cup strawberry mixture. Repeat the layers with the remaining yogurt and strawberry mixture. Top each serving with 2 tablespoons granola and 1 1/2 teaspoons almonds. Serve immediately.

Nutritional Information
Amount per serving

  • Calories: 279
  • Calories from fat: 14%
  • Fat: 4.2g
  • Saturated fat: 1.4g
  • Monounsaturated fat: 1.4g
  • Polyunsaturated fat: 0.6g
  • Protein: 8.7g
  • Carbohydrate: 53.5g
  • Fiber: 3.9g
  • Cholesterol: 6mg
  • Iron: 1mg
  • Sodium: 94mg
  • Calcium: 240mg


Quick Garden Omelet


Ingredients
 

  • Cooking spray
  • 1/2 (20-ounce) package refrigerated red potato wedges (such as Simply Potatoes), coarsely chopped
  • 6 ounces presliced cremini mushrooms
  • 1/2 teaspoon salt, divided
  • 4 teaspoons butter, divided
  • 8 large eggs
  • 1/2 teaspoon freshly ground black pepper
  • 1 cup bagged baby spinach leaves, coarsely chopped
  • 1/2 cup (2 ounces) crumbled goat cheese

Preparation

  1. Heat a 12-inch nonstick skillet over medium-high heat. Coat pan with cooking spray. Add potatoes to pan; sauté 10 minutes, stirring occasionally. Stir in mushrooms and 1/4 teaspoon salt; sauté 8 minutes or until potatoes are tender, stirring occasionally. Remove from pan; set aside.
  2. Wipe pan clean with paper towels. Melt 2 teaspoons butter in skillet over medium-high heat. Combine eggs, remaining 1/4 teaspoon salt, and pepper in a bowl, stirring with a whisk until eggs are frothy. Pour half of egg mixture into pan, and stir briskly with a heatproof spatula for about 10 seconds or until egg starts to thicken. Carefully loosen set edges of omelet with spatula, tipping the pan to pour uncooked egg to the sides. Continue this procedure for about 10 to 15 seconds or until almost no runny egg remains.
  3. Remove pan from heat; arrange half of potato mixture, 1/2 cup spinach, and 1/4 cup cheese over omelet in pan. Run spatula around edges and under omelet to loosen it from pan. Fold omelet in half. Slide omelet from pan onto a platter. Cut in half crosswise. Repeat procedure with remaining butter, egg mixture, potato mixture, spinach, and cheese.

Nutritional Information
Amount per serving

  • Calories: 277
  • Fat: 14.9g
  • Saturated fat: 6.8g
  • Monounsaturated fat: 5.5g
  • Polyunsaturated fat: 1.7g
  • Protein: 18.3g
  • Carbohydrate: 13.7g
  • Fiber: 2.2g
  • Cholesterol: 377mg
  • Iron: 2.8mg
  • Sodium: 596mg
  • Calcium: 89mg

Baked Egg in a Hole

Ingredients

  • 1 slice bacon
  • 4 (1-ounce) slices multigrain bread, lightly toasted
  • 4 large eggs
  • 4 teaspoons grated fresh pecorino Romano cheese (about 1/4 ounce)
  • 1 teaspoon chopped fresh sage
  • 1/4 teaspoon freshly ground black pepper

Preparation

  1. Position an oven rack in the middle setting. Place a jelly-roll pan on rack. Preheat oven to 400°.
  2. Place bacon on heated pan, and cook until crisp (about 4 minutes); crumble. Cut a hole into the center of each toast using a 3-inch biscuit cutter or round cookie cutter. Reserve cutouts.
  3. Arrange bread slices on hot pan; crack one egg into each hole. Sprinkle eggs evenly with crumbled bacon, cheese, and sage. Bake at 400° for 5 minutes or until egg whites are set. Sprinkle with pepper, and serve with toast cutout.

Nutritional Information
Amount per serving

  • Calories: 167
  • Fat: 7.7g
  • Saturated fat: 2.5g
  • Monounsaturated fat: 2.6g
  • Polyunsaturated fat: 1.3g
  • Protein: 11.3g
  • Carbohydrate: 12.8g
  • Fiber: 2.1g
  • Cholesterol: 216mg
  • Iron: 1.7mg
  • Sodium: 273mg
  • Calcium: 73mg

Source: Cooking Light