Even when you are cooking for one, it's worth taking a few minutes to make a hot, protein-rich breakfast. By stretching an egg with a little tofu, you reduce the cholesterol and saturated fat. Try tucking it into a whole-wheat pita pocket for a simple and satisfying breakfast sandwich-and a healthful alternative to fast-food fare.

Makes 1 serving

ACTIVE TIME: 5 minutes

TOTAL TIME: 5 minutes

EASE OF PREPARATION: Easy

1 large egg
1/2 teaspoon dried tarragon
Dash of hot sauce, such as Tabasco
Pinch of salt
Freshly ground pepper to taste
1 teaspoon extra-virgin olive oil or canola oil
2 tablespoons crumbled tofu (silken or regular)

Blend egg, tarragon, hot sauce, salt and pepper in a small bowl with a fork. Heat oil in a small nonstick skillet over medium-low heat. Add tofu and cook, stirring, until warmed through, 20 to 30 seconds. Add egg mixture and stir until the egg is set, but still creamy, 20 to 30 seconds. Serve immediately.

NUTRITION INFORMATION: Per serving: 140 calories; 11 g fat (2 g sat, 6 g mono); 212 mg cholesterol; 2 g carbohydrate; 9 g protein; 1 g fiber; 230 mg sodium.

Nutrition bonus: Selenium (23% daily value).

0 Carbohydrate Servings