morningglorıes
Rise and shine with one of these satisfying
breakfast recipes. Each meal includes energizing
carbohydrate and ;lling protein for a good start.
RECIPES AND WORDS BY Laura Marzen, R.D., L.D. PHOTOS BY Blaine Moats
FOOD STYLING BY Dianna Nolin PROP STYLING BY Victoria DeGette
Eggs Benedict
The sour cream-mustard sauce is a
quick, delicious, and lower-fat stand-in
for the hollandaise sauce featured in
classic eggs Benedict.
SERVINGS 2 ( 1 open-face sandwich and
2 tablespoons sauce each)
CARB. PER SERVING 17 g
S TAR T TO FINISH 25 minutes
3 tablespoons light sour cream
2 teaspoons fat-free milk
1 teaspoon Dijon-style mustard
2 eggs
1 whole wheat English
muf;n, split
2 ounces thinly sliced reduced-
sodium cooked ham
2 tomato slices
the water). Break one of the eggs into
a small dish. Carefully slide egg into
simmering water, holding the lip of the
dish as close to the water as possible.
Repeat with the remaining egg,
positioning so the eggs don’t touch.
2. Simmer, uncovered, 3 to 5 minutes
or until egg whites are completely set
and yolks begin to thicken.
3. Meanwhile, place muf;n halves,
cut sides up, on a baking sheet.
Broil 3 to 4 inches from the heat 1 to
2 minutes or until toasted. Top muf;n
halves with ham and tomato slices.
Broil about 1 minute more or until
toppings are heated through.
4. To serve, use a slotted spoon to
remove eggs from skillet; place eggs
on top of tomato slices. Spoon sauce
over eggs and, if desired, sprinkle with
snipped fresh chives.
PER SERVING: 201 cal., 8 g total fat
( 3 g sat. fat), 230 mg chol.,
502 mg sodium, 17 g carb., 2 g ;ber,
15;g pro. Exchanges: 1 starch,
2 lean meat, 1 fat. Carb choices: 1.
High fasting blood glucose levels or weight loss goals may
make you think you should skip breakfast. Think again.
Treat yourself to breakfast
1. Preheat broiler. For sauce: In a
small bowl, combine sour cream, milk,
and mustard; set aside. Lightly grease
a medium skillet with nonstick
cooking spray. Fill the skillet halfway
with water. Bring water to boiling;
reduce heat to simmering (bubbles
should begin to break the surface of
Breakfast eaters tend to manage weight better than do meal
skippers. “If you start with a healthy breakfast, you set the day’s
pattern and avoid getting too hungry and overeating,” says Rena
Wing, Ph.D., director of The Miriam Hospital’s Weight Control and
Diabetes Research Center in Providence, Rhode Island. Breakfast can
also help you ;t in the nutrients and food groups you need.
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