How To Cook A High Fiber, Low Calorie Breakfast

Submitted by: Kelly Callahan

Are you looking for a tasty as well as a healthy breakfast recipe for your family? Rich in fibre and quite appetizing, red bean and sausage cakes with poached eggs is a fine example of a healthy meal. It is said that breakfast is the most important meal of the day. Without a good breakfast you feel sluggish, sloppy and irritated all through the day. Now that you have understood the importance of this meal, its time to fix up that scrumptious breakfast for your family that will take care of their daily fiber needs.

To make this easy and delicious breakfast you need to start with getting all the ingredients together which you can easily find at any local supermarket. For a standard serving for four people, you will require, 15 ounces of canned kidney beans, 5 ounces of breakfast sausage rolls, 3/4th cup chopped plum tomatoes, 1/3rd cup green taco sauce, 2 tablespoon of chopped coriander, 4 organic eggs, a cup full of fresh coriander (cilantro) leaves, and any vegetable oil spray. For the seasoning you ll require one teaspoon each of chili power and powdered cumin and salt to taste.

Put a cup of cilantro leaves in a mini food processor and blend it until it gets really smooth. Next add the green taco sauce to it and mix well again. Heat up a skillet pan and saut the breakfast sausages over medium heat for about 4 to 5 minutes till they are cooked well. Put them aside in a bowl. Next blend well the canned kidney beans and couple of table spoon of chopped coriander along with a tablespoon of powdered cumin, a quarter table spoon of salt and a tablespoon of chili powder. Next add the saut ed sausages and blend again in such a way that a few chunky bits of sausage much remain. Once you are done with all the chopping and blending, wet your hand well to make the bean and sausage cakes. Form 4 to 5 bean and sausage patty with your wet hands using the mixture. Each patty cake should be about 3 inch in diameter.

Next spray some vegetable oil on your skillet pan. It will prevent the patties from sticking to the pan. Heat the pan over a medium to high flame and add the patties. Cook the patties for 3 minutes and them turn over and cook the other side for the same time. Remove the patties from the skillet when they are nice and brown on both sides. Heat another large pan and boil two inches of water. Next add some salt to it. Crack 4 large sized eggs into the boiling water and cook for 2 to 3 minutes until the yolks are nice and soft and the egg whites get set.

Making the breakfast look appetizing is very important if you have children at home. Set the patties on the plates and arrange the chopped tomatoes on it. Add an egg to each patty and finish off by garnishing it with the cilantro salsa.

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