Breakfast of Champions

Vegetarian Times, Feb, 2001 by Dana Jacobi

3. Using the back of wooden spoon, make four indentations in potato mixture. Carefully break an egg into each "nest." Cover and cook until eggs are done the way you like them--about 3 minutes for soft yolks, 4 minutes for firm. Sprinkle reserved bread crumbs over eggs and potatoes, blanketing them generously. With a pancake turner, transfer one quarter of the migas, with an egg, to each of 4 wide, shallow bowls. Serve hot.

PER SERVING: 309 CAL.; 18G PROT.; 13G TOTAL FAT (2 SAT. FAT); 34G CARB.; 213 CHOL.; 396MG SOD.; 3 FIBER

soy secrets

Not all soy foods are created equal, therefore label-reading is essential. Whether you are drawn to soy for its high-quality protein or because consuming at least 25 grams of soy protein a day can reduce the risk of heart disease, you need to check how much soy protein is in the yogurt, soy milk, tofu or breakfast meat substitute you choose. The amount varies from one brand to another.

The amount of soy in a product doesn't equal the amount of soy protein, nor is protein necessarily soy protein. You must read the label carefully for specific amounts of soy protein. If it's not clear on the label, contact the product's manufacturer.

FOOD FOR THOUGHT

in a nutshell

The sweetness of hazelnuts adds a wonderful flavor to most baked goods. But these nuts are also a good source of iron, magnesium and calcium, plus about 70 percent of their fat is the heart-healthy monunsaturated sort. When using hazelnuts in baking, dredge them lightly in batter to prevent them from settling at the bottom of the mix.

--C.M

DANA JACOBI, author of The Natural Kitchen: Soy! (Prima Publishing, 1996), writes a nationally distributed newspaper food column.

Dana Jacobi, who wrote "Breakfast of Champions," is the author of The Natural Kitchen: Soy! (Prima Publishing, 1996) and the upcoming Amazing Soy (William Morrow, Spring 2001). She teaches classes on cooking with soy to chefs and home cooks. "Something Different," her weekly column about enjoying healthy food, appears in newspapers nationwide.