To honor Arkansas School Breakfast Month, Chef Liam shares his favorite breakfast recipes!
English Muffin Breakfast Sandwich
30 Minutes; 6 Ingredients; 2 Servings
Ingredients
•1 small tomato
•2 cups fresh spinach
•2 whole wheat English muffins
•1 teaspoon canola oil
•2 large eggs
•Pinch salt
Optional Ingredients: 1 small avocado
Materials
•Cutting board
•Measuring cups & spoons
•Medium skillet with lid
•Rubber spatula
•Sharp knife
Instructions
- Rinse and slice tomato into 4 slices. Rinse spinach. If using avocado, peel, remove pit, and slice now.
- Split each muffin in half. Set muffin tops aside.
- In a medium skillet over medium heat, heat oil.
- Gently break eggs into skillet. Be careful not to break the yolk. Cook about 1 minute. Carefully flip each egg over with a rubber spatula. Cook until yolk is slightly firm, about 1–2 minutes. Top each muffin bottom with cooked egg.
- Add spinach to skillet with a splash of water and pinch of salt. Cover and cook until wilted, about 3 minutes.
- Top the egg with tomato and spinach. If using avocado, add avocado slices now. Cover with the muffin tops to make a sandwich.
Breakfast Fruit Cup
5 Minutes; 5 ingredients; 4 Servings
Ingredients
•2 Oranges peeled, seeded, and sliced into bite-sized pieces
•1 Banana peeled and sliced
•1 tablespoon Raisins
•1 /3 cup Vanilla Yogurt low-fat
•1/ 2teaspoon Cinnamon ground
What you’ll need
Cutting board
•Sharp knife
•Measuring cups
•Measuring spoons
•Bowl
•4 serving bowls
•Spatula or spoon
Instructions
1. In a small bowl, combine fruit.
2. Divide fruit equally into 4 bowls.
3. Put a rounded tablespoon of low-fat yogurt over fruit in each bowl, and sprinkle equal amounts of ground cinnamon before serving.
Hearty Egg Burritos
45 Minutes; 11 Ingredients; 4 Servings
Ingredients
•3 green onions
•1 medium red or green bell pepper
•1 medium clove garlic
•2 ounces low-fat cheddar cheese
•1 (15½-ounce) can black beans, no salt added
•1 teaspoon canola oil
•4 large eggs
•¾ teaspoon ground cumin, divided
•¼ teaspoon ground black pepper
•Non-stick cooking spray
•4 (8-inch) whole wheat flour tortillas
Optional Ingredients
•⅓ cup nonfat plain yogurt
¼ cup fresh cilantro
Materials
- Box grater
- Can opener
- Colander
- Cutting board
- Fork
- Measuring cups
- Measuring spoons
- Medium skillet
- Paper towel
- Plate
- Rubber spatula
- Sharp knife
- Small bowl
Instructions
- Rinse green onions and bell pepper. Peel garlic clove.
- Slice green onions. Remove core and dice bell pepper. Mince garlic.
- If using fresh cilantro, rinse and chop leaves now.
- Grate cheese.
- In a colander, drain and rinse beans.
- In a medium skillet over medium heat, heat oil. Add beans, green onions, bell pepper, and garlic. Cook until peppers are soft, about 3 minutes. Add ½ teaspoon ground cumin and black pepper. Transfer mixture to a plate.
- In a small bowl, crack eggs. Add remaining ¼ teaspoon cumin. Beat mixture lightly with a fork.
- Wipe out skillet with a paper towel. Coat with non-stick cooking spray. Heat at medium-low. Add egg mixture. Cook, stirring occasionally, until eggs are as firm as you like, about 3–5 minutes. If using cilantro, add now.
- Spoon egg mixture into the center of each tortilla, dividing evenly. Add beans and veggies. Sprinkle cheese on top. If using yogurt, add a dollop to each tortilla. Fold tortilla over mixture and serve.
Yogurt Parfait
15 Minutes; 7 Ingredients; 6 Servings
Ingredients
•4 cups fresh or thawed frozen fruit, such as bananas, strawberries, peaches, or mango
•3 cups nonfat plain yogurt
•1 ½ cups granola
•Optional Ingredients: 2 Tablespoons sliced almonds
Materials
•6 cups or bowls
•Cutting board
•Measuring cups
•Measuring spoons
•Sharp knife
Instructions
- If using fresh fruit, rinse, peel, and/or trim as needed. If using thawed frozen fruit, drain any excess juices. Cut fruit into ¼-inch thick slices. There should be about 3 cups total.
- Layer ¼ cup yogurt into each of 6 cups or bowls. Top with ¼ cup sliced fruit and 2 Tablespoons granola.
- Repeat layers one more time, ending with a layer of granola.
- If using, top with sliced almonds.
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