Friday, August 8, 2014

Western Egg "Muffins"

We have all heard the saying "breakfast is the most important meal of the day". Yes it gets your brain and body ready for the coming day as well as breaking the "fast" from sleeping through the night. Though we know it is important, many go without or just survive on coffee (sorry, but doesn't count as a breakfast). Typically there are one of two reasons that my clients don't eat breakfast. Either they don't feel hungry/feel like eating or they don't have enough time (aka not making enough time). This recipe can be made ahead of time and cooked in less than 1 minute, making it a quick and healthy option and pretty portable.

Too often breakfast is high in refined carbs and lacks protein (cereals, toast, muffins, bagels, donuts, pastries). Sure it tastes good in the moment, but since they are digested quickly they don't leave you satisfied for long. Protein and fats are more satiating (meaning they fend off hunger) than carbohydrates and most American's fall short of protein at breakfast. New research has shown that 30 gram of protein per meal can be beneficial in keeping hunger in check and can aid in weight loss. Lots of my clients use hardboiled eggs as a quick protein in the morning, but that can get old and some people don't care for them. Canadian bacon is a lean meat that adds a lot of flavor without adding too much fat.

Of course this recipe can make a great lunch or light dinner as well. If following a low carb or paleo lifestyle have a few muffins. Need a carbohydrate with breakfast? Pair one muffin with whole grain toast, English muffin, or oatmeal.

Western Egg "Muffins"
Makes 12 muffins

1 tsp olive oil
1/2 cup mushrooms, diced
1/4 cup sweet onions, diced
8 eggs (may substitute egg beaters if desired)
1/2 cup low-fat milk
3/4 cup low-fat shredded Mexican cheese
4 pieces of Canadian bacon, diced
1/2 cup salsa
pepper, to taste

1. Preheat oven to 350 degrees.
2. Heat oil over medium heat in small frying pan. Add mushrooms and onions and cook until soft.
3. Scramble up the eggs, mix in the milk well. Add salsa, sautéed vegetables, and ham/Canadian bacon.
4. Spray muffin tin with non-cook spray and fill each muffin tin about 3/4 full. Sprinkle 1 Tbsp shredded cheese on top.
5. Bake for 20-25 minutes, or until egg is fully cooked.

Nutrition Facts: 1 muffin
95 calories, 5 g fat, 2 g carbs, 10 g protein, 250 mg sodium

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