Cadangan Menu **SARAPAN**

Kebanyakan persoalan & pertanyaan yang saya terima dari pengguna ALPHALIPID SDII ini adalah "apa nak makan untuk sarapan? Kalo Nasi lemak, Roti Chanai, Roti Bakar tak boleh ambil, menu apa yang sesuai untuk sarapan? Ingin diingatkan disini, pengambilan Sarapan adalah penting untuk kita memulakan perjalanan/pekerjaan seharian kita. Duduk rumah sahaja pun kena bersarapan kan. Ini kan pula golongan yang bekerja. Sarapan penting untuk memberikan tenaga, setelah 6-9jam kita tidur di malam hari.
Disini saya ada beberapa Menu yang boleh anda ikuti & praktikkan :-

1. Cheesy Scrambled Eggs - Serves 1

• 2 eggs
• 50ml water
• 20g grated cheese e.g. Colby, Edam or Cheddar
• Chopped fresh herbs of your choice e.g. parsley, chives etc
• Lite Seasoner and pepper to taste

Optional: fresh tomato, sliced mushroom or spinach - analysis excludes these
Whisk the eggs and water until well mixed. Add to heated pan, put cheese and herbs on top. Stir until scrambled and cooked through. Add Lite Seasoner and pepper to taste.
Protein: 17g

2. Basic Omelette* - Serves

• 2 eggs
• 50ml water
• 1 tsp butter

Whisk the eggs and water until well mixed. Add butter to heated pan, then eggs making the mixture spread as much and as evenly possible. Put chosen ingredients on one side of the egg mixture. When the eggs are cooked through, turn the unfilled half of the mixture on top of the filling. Remove carefully from the pan and serve. Add Lite Seasoner and pepper to taste.
Optional fillings: 20g crumbled feta cheese, 20g grated hard cheese, mixed vegetables e.g. capsicum, zucchini, spinach, tomato, fresh herbs, ham* or smoked chicken. Be sure to calculate your chosen filling protein and carbohydrate content.
Protein: 12g
* Muslim users: substitute ham ingredients.

3. Scrambled Spicy Tofu - Serves

• 150g soft tofu (typically half a block)
• 1 cup diced vegetables e.g. capsicum, tomato, zucchini and onion
• 1Tbs olive oil
• ½ fresh chilli, finely diced (more if you like)
• ½ tsp paprika
• Pinch of cumin powder
• Fresh coriander, Lite Seasoner and pepper to taste

Add oil, dried spices and diced vegetables to a heated pan, cook until tender. Add tofu, break up until it resembles the texture of scrambled eggs. Cook until well mixed and heated through. Serve with fresh coriander on top.
Protein: 20g
Carbohydrate: 6g
Oil: 15ml

4. Smoked Salmon Pinwheels - Serves 1

• 100g smoked salmon
• 25g low fat cream cheese
• 1 tsp water
• 5cm long piece of cucumber, sliced
• 1 tomato, sliced
• Lite Seasoner and pepper to taste

Mix cream cheese with water to soften. Spread salmon fillet out and cover evenly with cream cheese. Roll up the salmon and slice crosswise into 1cm pinwheels. Serve with cucumber and tomato, season to taste.
Protein: 23g
Carbohydrate: 4.1g