Breakfast: It’s Time to Make Time

Cheryl Forberg RD reminds us why breakfast is the most important meal of the day and shares an easy, delicious recipe for huevos sofrito.

Cheryl Forberg RD
A graduate of California Culinary Academy (CCA) in San Francisco, Cheryl has worked in top restaurants in France and San Francisco. She now has an urban farm in Napa, California.

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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


  • 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


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.

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


  • 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


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.

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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