You might want to make two, and reheat the second one tomorrow morning! Add a piece of fruit and a glass of milk and you have a meal. Best of all, you’ve met half the day’s calcium requirement already!

1 Thomas’s “light” whole grain English muffin, split

Olive oil cooking spray

1 slice lean Canadian-style bacon

2 egg whites*

1 slice lowfat or reduced-fat cheese (such as cheddar or Colby/jack)

Salt and pepper to taste

Clean egg ring** and coat with cooking oil spray. Toast muffin halves until they’re lightly browned. While muffin toasts, heat bacon for about 1 minute (turning once) in a small non-stick sauté pan. Remove bacon from pan and place on half of the toasted English muffin. Cover to keep warm.

Place the prepared egg ring in the non-stick skillet over medium heat. Pour egg whites into the ring. Cover pan and cook over medium heat until nearly set; about 3 minutes. Run a knife or spatula around the inside edge of the ring to break the egg loose. Remove the ring. Flip egg over and cook for about 30 seconds longer or until done.

Lift egg from pan and place over bacon. While egg is piping hot, place cheese over egg. Top with remaining muffin half.  Serve hot.

* May substitute 1/4 cup liquid egg white or egg substitute for two fresh egg whites

** If you don’t have an egg ring, you may use the ring from a wide-mouth canning jar, sprayed with cooking oil spray

Nutrient analysis, per serving: Calories: 220: fat calories: 70; total fat: 8 g; saturated fat 2.5 g;cholesterol: 20; sodium:  450 mg; total carb: 25 g; fiber 8 g; sugars 0 g; protein: 21g; calcium:  25 percent daily requirement; iron:  6 percent

 

Creamy Breakfast Grains with Cherries and Toasted Almonds

This is a delicious way to start the day — and it’s loaded with protein and fiber. Feel free to experiment with different nuts or berries. It’s easy to reheat leftovers the next day. Just add a splash of milk and microwave for a minute or two.

2 tsp. olive oil

1 cup coarse ground bulgur

1 tsp. ground cinnamon

1/4 tsp. ground allspice

1/8 tsp. ground cardamom

4 cups nonfat milk, divided 

2 Tbsp. agave nectar (or dark honey)

Pinch salt

3/4 cup chopped dried tart cherries

1/3 cup slivered almonds, toasted

Heat oil in a 3-quart saucepan over medium heat. Add bulgur and spices to pan and toast lightly, stirring occasionally until spices are fragrant, about 3 minutes.

Carefully  (mixture may splatter) add 3 cups of the milk, agave nectar (or honey) and salt; stir well. Heat mixture over medium-high heat, but do not boil. Reduce heat to low and cover partially. (Do not cover tightly or mixture will boil over). Simmer, stirring occasionally, until most of the liquid is absorbed, but grains are still loose and creamy, about 10 minutes.  Heat remaining cup of milk separately and transfer to a serving pitcher.

Remove cereal from heat and stir in cherries. Divide cereal between 6 breakfast bowls. Garnish each serving with sprinkle of the toasted almonds. Serve warm, passing additional hot milk. Yield: Six 3/4 -cup servings

Nutrient analysis, per serving: Calories: 210; fat calories: 45; total fat:  5 g; saturated fat: less than 1 g; Chol: 5 mg; sodium: 75 mg; total carb 34 g; fiber: 6 g; sugars: 14 g; protein: 10 g; vitamin A IUs 10 percent; calcium:  25 percent; iron: 6 percent.

Cheryl Forberg, RD, is an author, professional chef and the nutritionist for NBC’s The Biggest Loser. For information and recipes, or to ask a food or nutrition question, visit her Web site at www.cherylforberg.com. Season six of NBC’s The Biggest Loser: Families premieres Tuesday night, Sept. 16, 8-10 p.m. ET.h