well I have been trying to make weekday breakfasts healthy, proper composition, and fast, rotate between 3 ideas, make a batch, freeze, and eat them for a week or 10 days.
Corn Beef Hash ala Annie
I love corned beef hash and eggs but way way too much salt and fat. get lean corned beef, low sodium from the deli (or low sodium turkey pastrami, flavor is about the same) or a can of low fat corned beef (comes like spam). Saute one chopped onion, red & green bell pepper, 2 celery ribs, add 2 grated carrots, in olive oil until soft (the last time I also added one finely diced cooked beet). add 2 grated potatoes (or half a bag of shredded frozen hash browns w/o salt) and cook over medium heat until potatoes are brown. I have used half turnip for some of the potato in the past.
Add the finely shredded meat and cook through.
using a measuring cup make 1/2 patties and freeze on a cookie sheet, the store in a plastic freezer bag.
these reheat in 30-60 minutes in the microwave, you can put in a non-stick pan if you want it browner while you fix your egg–I use omega 3 eggs or free range when available, you can use eggbeaters if that is your need. side is sliced beets (if they are nto in the mix), cherry tomatoes, or today mixed grapefruit w/blueberries.
for families not on diet just use canned or deli corned beef (or leftover roast beef, pork etc).
Hi Fi Breakfast Tacos
Saute chopped onions & peppers in olive oil
add and heat soy chorizo (or soy sausage crumbles if that is too spicy), at a tsp of chili powder if you want more heat
scramble a dozen eggs (or use a carton of eggbeaters)
you can add the browned shredded potatoes if you like them and can take the carbs, increases yield.
mix together and heat through (don’t overcook the eggs).
heat high fiber tortillas (plain or flavored-herb, onion, whatever)
easiest way is to open the plastic bag, wrap in damp towel, mike for 45 seconds)
fill and roll up tacos, wrap individually (I like the new Glad wrap for microwaves-you can use foil but will have to reheat in the oven)
freeze and store in freezer bags. These reheat in my microwave in 90 seconds. add taco sauce or salsa if you wish.
these come out at 8 g fiber, 8 g. net carbs, plenty of protien, low fat.
for kids who are not on diets just brown bulk sausage.
Stuffin Muffins
Saute chopped veggies until soft, add bulk sausage (low fat, turkey, or soy if that is a concern) and cook through. Beat a dozen eggs in a bowl (or use a carton of eggbeaters), add the meat mixture and combine. fill muffin pans (spray with pam, don’t use paper cups) with the mixture (cups no more than 3/4 full) bake 15-20 min at 325 (low heat for eggs). freeze “muffins” then store in freezer bags. thaw muffin for 60 seconds in microwave, put on a whole wheat (hi fi if you have them) English muffin, add a slice of cheese if you wish.
portable breakfasts are good for kids too.
kids can help you make these recipes.
New England Codfish Breakfast
family tradition, which I have revived because I need to eat more fish, and our market has small codfish (ocean raised) filets in freezer bags, very low cost. I use frozen hash brown cakes (the kind w/o fat) and put them in the toaster. 2 fish filets cook in a covered pan with a pat of butter and old bay seasoning in about 6 minutes (probably faster on a gas stove). I serve with canned peaches or cranberry sauce, but any fruit or berries or melon would be good. For my kids we often had fish sticks and tater tots for breakfast, just something I did one day in desperation (nothing else in the house) and they loved it. DD make up her own tater tot recipe, still a family favorite, topping with shredded cheese (they like mustard, go figure)