Breakfast in 20 minutes or less: fabulous finds for the most favored meal of the day

Breakfast is the most important meal of the day, providing fuel to start the day and to keep you going until your next meal. But despite its importance, it's also the meal that most people skip because they don't take the time to prepare it. Here are four quick and creative ideas for a nutritious breakfast that you can have on the table in less than 20 minutes.

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SMOKED SALMON FLATBREAD BREAKFAST SANDWICH
(10 minutes)

  1 tablespoon olive oil
2 6-inch flatbreads or pocketless pita breads
1/2 cup low-fat sour cream
  1 tablespoon horseradish sauce
  2 thin slices of red onion
  5 ounces smoked salmon slices
    Cracked black pepper
    Dill sprigs

Lightly brush each flatbread with olive oil and place
on baking sheet. Lightly toast in 400-degree oven, 2
to 3 minutes. Combine sour cream and horseradish
sauce. Top each flatbread with a slice of onion, an
equal amount of sour cream mixture and an equal
amount of the salmon slices. Sprinkle each with black
pepper. Garnish with dill sprig if desired.

Yields 2 servings

Calories 407, Total Fat 14g, Cholesterol 25mg, Carbohydrate
50g, Protein 22g, Sodium 923mg

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STRAWBERRY
PINEAPPLE PARFAITS (5 minutes)

  1 cup prepared granola
    (your choice of flavor)
  1 cup diced fresh pineapple
  1 cup sliced fresh strawberries
1/4 cup shredded coconut
  1 6-ounce container low-fat vanilla yogurt
    (or your choice of flavor)
1/4 cup coconut
     Mint leaves

In each of two (14-ounce) parfait glasses, layer
1/4 cup granola, about 1/4 cup yogurt, 1/4 cup
strawberries, 1/4 cup pineapple and 1 tablespoon
coconut. Repeat layer. Garnish with mint
if desired and an additional strawberry.

Yields 2 servings

Calories 399, Total Fat 17g, Cholesterol 4mg,
Carbohydrate 56g, Protein 11g, Sodium 86mg

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EGG, CHEESE AND CHIVES BREAKFAST WRAP (15 minutes)

  8 large eggs
  2 tablespoons milk
    Salt to taste
  2 tablespoons snipped chives
  1 tablespoon butter or margarine
1/4 cup shredded, reduced-fat cheddar cheese
  4 (8-inch) flour tortillas, warmed
    Salsa (optional)

Combine eggs, milk, salt and chives in a small bowl. Beat ingredients
together with whisk or fork and set aside. Heat the butter in a
nonstick skillet over medium heat until melted. Add the egg mixture.
Gently pull the eggs from the side of the skillet with a metal spatula.
As the eggs start to set, stir them gently until curds form, about 2
minutes. Remove from heat. Divide the cooked egg mixture evenly
between tortillas and top with cheese. Fold up one end of each tortilla
over filling, and fold in sides like an envelope. Serve immediately.
Serve with prepared salsa if desired.

Yields 4 servings

Calories 425, Total Fat 19g, Cholesterol 434mg, Carbohydrate 41g,
Protein 21g, Sodium 560mg

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SPINACH FETA FRITTA (20minutes)

1/2 cup frozen chopped spinach, thawed
  8 large eggs
1/3 cup crumbled feta cheese
1/4 cup chopped onion
    Salt and pepper to taste
    Dash nutmeg
  1 tablespoon olive oil
1/4 cup shredded Swiss cheese

Squeeze spinach to remove any excess water. Blend eggs with a fork in a
medium bowl. Stir in the feta cheese, onion, salt, pepper, nutmeg and
spinach. Gently mix ingredients. Place oven rack about 4 inches from
heat. Heat the broiler. Heat the olive oil in a large nonstick,
ovenproof skillet over medium heat. Pour in the egg mixture and tilt
to distribute evenly. Reduce heat to medium-low and cook until bottom
is light golden, lifting the edge to allow uncooked egg to flow
underneath, about 3 to 4 minutes. Sprinkle with the cheese, and place
the skillet under the broiler and cook until the top is set, about 2
minutes. Slide the frittata onto a platter and cut into wedges.

Yields 4 servings

Calories 255, Total Fat 18g, Cholesterol 442mg, Carbohydrate 5g,
Protein 18g, Sodium 340mg

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COPYRIGHT 2008 Johnson Publishing Co.
COPYRIGHT 2008 Gale, Cengage Learning