For the rice pudding, which
is best made the night before, simply use brown rice in place
of white rice in your favorite recipe, egg whites in place of
whole eggs, low-fat milk rather than full-fat, and include a
handful of dried fruit like cherries or chopped apricots. Cool
the pudding, cut it into squares and wrap each portion in plastic,
then foil. The result is both delicious and portable, ready to
eat out of hand in the car, at your desk, or at school.
Easier still is a morning pizza.
Start with a slice of whole-grain toast. Top it with low-fat
ricotta cheese. For a sweet pizza, add sliced banana and a cut-up
strawberry. Or, for a refreshingly savory breakfast, use sliced
tomato and a sprinkling of grated Parmesan cheese.
If the crunch of cereal appeals
to you, then this sundae is your perfect breakfast. To make it
portable, put the cereal in a snack-size plastic bag and sprinkle
it on just before you dig in.
Breakfast Sundae - Makes 1 serving
3/4 cup various fresh fruit,
e.g., blueberries, raspberries, halved seedless grapes, sliced
3/4 cup (1 6-oz container), low-fat vanilla yogurt
1/4 cup whole-grain breakfast cereal (like Grapenuts Flakes,
Wheaties) or low-fat granola
1 large strawberry
Place half of fruit in bottom
of footed, glass dessert dish or small bowl. Top with half the
yogurt. Arrange remaining fruit over yogurt. Top with remaining
yogurt. Sprinkle cereal on top. Set strawberry in center, as
with a sundae. Serve immediately.
Per serving: 282 calories, 3 g. total fat (2 g. saturated fat),
5 g. carbohydrate, 11 g. protein, 3 g. dietary fiber, 274 mg.