Bismarck, North Dakota - News

What would Father's Day be without gifts of ties and golf tees and a big hearty breakfast made by the kids?

Children should be charmed by the name of the following breakfast dish for Dad and by the fact that it calls for "flipping." Moms will be charmed by the condition of the stove after kids have practiced their flipping skills. It should be a happy day all around.

Toad In A Hole

8 slices sourdough bread, about 3/4-inch thick

1/2 cup melted butter, or as needed

8 eggs

1 teaspoon salt, or to taste

1/2 teaspoon ground black pepper, or to taste

Cut holes in the center of each slice of bread using a 21/2-inch biscuit cutter. Be sure not to get too close to the crust of the bread. Brush both sides of each slice of bread with the melted butter.

Heat a griddle to medium-high heat. Griddle the bread on 1 side until golden brown, about 1 to 2 minutes. Flip each piece of bread over and crack 1 egg into the hole in each piece of bread.

Season the eggs with salt and pepper. Fry the eggs for about 2 minutes for sunny-side-up eggs, 3 minutes for medium yolks, and 31/2 to 4 minutes for hard yolks. Flip the bread over, being careful not to break the yolk, and cook for 30 seconds more, if desired.

Serve immediately. Makes 4 servings.

Nutrition analysis per slice (4-ounce serving): 290 calories, 11g protein, 33g carbohydrate, 12g fat, 720mg sodium, 225mg cholesterol, 2g fiber.

- Culinary Institute of America

Omelet-making techniques are a little trickier, but older kids will be proud to add them to their growing repertoire of cooking skills. And there's still a bit of flipping to be enjoyed at the end.

Summer Squash Omelets

Filling:

1/2 cup thinly sliced zucchini

1/2 cup thinly sliced yellow crookneck squash

1/2 cup sliced fresh mushrooms

1/2 cup chopped sweet red pepper

2 tablespoons water

Omelets:

4 eggs

1/4 cup water

2 teaspoons grated Parmesan cheese

1/2 teaspoon basil leaves, crushed

1/4 teaspoon garlic powder

2 teaspoons butter or cooking oil or cooking spray

In a small saucepan over medium heat, stir together all filling ingredients. Cover and cook just until vegetables are crisp-tender, about 3 to 4 minutes. Uncover; cook until liquid is evaporated. Cover and keep warm while preparing omelets.

In small bowl, beat together eggs, water, cheese and seasonings until blended. In 7- to 10-inch omelet pan or skillet over medium-high heat, heat 1 teaspoon of the butter until just hot enough to sizzle a drop of water. Pour in 1/2 cup of the egg mixture. (Mixture should set immediately at edges.)

With an inverted pancake turner, carefully push cooked portions at edges toward center so uncooked portions can reach hot pan surface, tilting pan and moving cooked portions as necessary.

When top is thickened and no visible liquid egg remains, fill with half of the reserved vegetable mixture. With pancake turner, fold omelet in half or roll. Invert onto plate with a quick flip of the wrist or slide from pan onto plate. Keep warm. Repeat with remaining egg and vegetable mixtures for second omelet. Makes 2 servings.

Nutrition analysis per serving of 1/2 recipe, using cooking spray: 180 calories, 11 gm total fat, 426 mg cholesterol, 160 mg sodium.

-American Egg Board

Heirloom Caprese Omelet

For dads watching their cholesterol, this omelet version is made with mostly egg whites.

10 large eggs whites or 11/4 cups egg white substitute

2 large eggs

1 tablespoon water

1/2 teaspoon sea salt, or to taste

1/4 teaspoon freshly-ground black pepper, or to taste

2 teaspoons extra virgin olive oil, divided

1 large garlic clove, minced, divided

1/3 cup part-skim mozzarella cheese, divided

1 large heirloom or vine-ripened tomato, cut into 12 thin slices

12 large fresh basil leaves

11/2 teaspoons aged balsamic vinegar, or to taste

In a medium bowl, whisk together egg whites, eggs, water, salt and pepper until well-combined.

Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Saute half the garlic for 1 minute or until the garlic is fragrant (but don't let it brown). Pour in half the egg mixture.

Using a spatula, lift the edges of the eggs as they cook for about 4 minutes, letting the uncooked part run underneath until the omelet is set and the bottom is lightly browned. Sprinkle with half the cheese. Slide out onto a platter, folding omelet over. Slice in half and cover with foil to keep warm.

Repeat the process with the remaining oil, garlic, egg mixture and cheese.

Top each omelet half with 3 tomato slices and 3 basil leaves. Drizzle with vinegar to serve. Serves 4.

Nutrition analysis per 1/2 omelet:140 calories, 7 g total fat, 2 g saturated fat, 105 mg cholesterol, 500 mg sodium, 4 g carbohydrate, 1 g fiber, 2 g sugars, 15 g protein.

- "The All-Natural Diabetes Cookbook," by Jackie Newgent

California Cheese Strata

This recipe uses liquid egg substitute.

12 slices white bread, crusts removed and cut into halves

2 cups (8 ounces) grated Cheddar cheese

3 cups nonfat milk

1 cup liquid egg substitute

1/4 teaspoon freshly ground black pepper

1/2 teaspoon salt

3/4 teaspoon dried sage, crushed

11/2 teaspoons dried thyme, crushed

Spray a 13-by-9-inch baking dish with a nonstick vegetable cooking spray. Line the dish with half of the bread slices, overlapping to make them fit. Top with half of the grated cheese. Combine all remaining ingredients in a bowl and mix well. Pour half of the liquid mixture over the bread and cheese in the dish. Continue layering and cover the dish tightly with plastic wrap. Refrigerate for several hours or overnight before baking. Remove from the refrigerator 2 hours before baking.

Preheat oven to 325 degrees. Place the strata in the preheated oven and bake, uncovered, for 40 minutes, or until a knife inserted in the center comes out clean. Allow to stand for five minutes before cutting. Yields 6 servings.

- California Milk Advisory Board

(Reach reporter Karen Herzog at 250-8267 or karen.herzog@;bismarcktribune.com.)