For breakfast, a tasty snack, or even dinner, nothing beats a thick slice of toast topped with a freshly poached egg and a sprinkle of salt and pepper. Experiment with different flavors, using the ingredients you have on hand -- you'll never run out of new ideas. (71 calories per large poached egg.)
Cooked asparagus is layered with a mixture of poached salmon, horseradish, and nonfat sour cream over whole-grain bread. The spread can be made an hour or two ahead and chilled; assemble sandwiches just before serving. Makes 4 dozen sandwiches (71 calories each).
Cover eggs with cold water by 1 inch. Bring water to a boil. Keep covered and remove from heat. Let stand 13 minutes. Drain and run under cold water.
To spice it up, cut the egg in half and top with a dash of salt mixed with paprika; pepper and lemon zest; or chili flakes. One large egg is 1 serving (78 calories).