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Breakfast: It’s Time to Make Time

Published: March 8, 2012


Huevos Sofrito

Huevos Sofrito by Cheryl Forberg

Image Courtesy of Flavor First by Cheryl Forberg.

The whole family will love this flavorful, protein-packed breakfast—it’s sure to become a weekend favorite in your household. You might want to have a little extra sofrito sauce on hand for those who enjoy their eggs with an extra kick of heat.

Makes 4 servings

Ingredients

  • 4 (1-ounce) slices Canadian bacon
  • 4 corn tortillas (6-inch diameter)
  • 8 egg whites or 4 large eggs
  • 1 cup Easy Sofrito Sauce, heated (recipe below)
  • 1/4 cup shredded low-fat pepper Jack cheese
  • 2 tablespoons chopped cilantro, for garnish

Directions

1. In a small nonstick skillet, warm the Canadian bacon over medium heat until just warmed through. Transfer the bacon to a plate and cover to keep warm. In the same skillet, warm each tortilla over medium heat for about 30 seconds per side. Cover to keep warm.

2. Coat a nonstick skillet with cooking oil spray. Add the egg whites or whole eggs and cook without stirring, for 2 minutes, or until nearly set. Turn the eggs with a silicone spatula and finish cooking, about 1 minute longer.

3. To serve, place a warm tortilla on a plate and top with 1 slice of Canadian bacon. Place 2 egg whites or a single egg on top of the bacon. Top the egg(s) with 1/4 cup hot sofrito sauce and sprinkle with 1 tablespoon of cheese.

4. Garnish with the cilantro.

Nutrition Facts


Per serving with sauce:
170 calories
5 g total fat (2 g saturated)
25 mg cholesterol
420 mg sodium
14 g total carbohydrates (2 g sugars)
2 g fiber
18 g protein


Easy Sofrito Sauce

This sauce is great on eggs dishes like Huevos Sofrito, and can also top pasta or enchiladas.
Yield: 2 cups

Ingredients

  • 1 red bell pepper, roasted and peeled
  • 1/2 cup chopped onion
  • 1/2 cup canned no-salt-added fire-roasted diced tomatoes
  • 1/2 cup fat-free, low-sodium chicken or vegetable broth
  • 1/4 cup packed cilantro sprigs
  • 2 teaspoons minced garlic
  • 1 teaspoon chopped fresh oregano or 1/2 teaspoon dried
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon smoked paprika
  • 1/2 teaspoon chopped chipotle chiles
  • Salt and ground black pepper to taste

Directions

1. Combine the roasted pepper, onion, tomatoes, broth, cilantro, garlic, oregano, cumin, smoked paprika, and chipotle puree (if using) in a blender or food processor and puree until smooth.

2. Transfer the mixture to a skillet and simmer, stirring, for 3 minutes, or until the vegetables are softened and the mixture is fragrant.

3. Season with salt and black pepper. Use immediately or refrigerate for 3 or 4 days.

Nutrition Facts


Per 1/2 cup:
30 calories
0 g total fat (0 g saturated)
0 mg cholesterol
130 mg sodium
6 g total carbohydrates (3 g sugars)
1 g fiber
1 g protein

Recipe reprinted from: FLAVOR FIRST by Cheryl Forberg, RD. Copyright © 2011 by Cheryl Forberg, RD.

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  • E.Korenic

    ………………fruit is the key to starting out the day on a positive note

  • john Rutter

    i belive breakfast is the most important meal of th day