Posted on | September 11, 2010 | 27 Comments |
While breakfast is the most important meal, it is the most difficult meal too, especially if you are trying to stick to a low-carb diet and are used to waking up at 8:30 am to get to a 10:00 am meeting. Almost all of the store-bought instant breakfast options are sugar and carb heavy. That’s where dishes like this come to the rescue, which can be made in advance and works perfectly as an instant breakfast. 60 seconds in the microwave is all it takes to prepare a protein-rich warm breakfast in the morning if you make a bunch of these over the weekend. As I have mentioned in my previous SBD breakfast posts, Kalyn’s blog is my bible for all SBD friendly make-ahead breakfast ideas. This muffin is also based on Kalyn’s basic egg muffin instructions. My version has spinach, broccoli and Canadian bacon in addition to eggs and cheese, and this time I also substituted half of the required eggs with store-bought egg whites.
And of course, this is not just for dieters, it doesn’t taste anything like diet food. Individual muffins are so convenient as a grab-and-go food in the morning, anyone who is looking for instant breakfast ideas can adapt this recipe. Although if you are a weirdo like a certain someone I know, who thinks anything that is shaped like a muffin has to taste sweet, you might want to use the same recipe in a casserole.
(Makes 6 medium sized muffins)
- 6 eggs + Egg whites equivalent of 6 eggs. (or 12 eggs)
- 2 tbsp fat free milk
- 1 cup fat free shredded cheddar cheese
- 1/4 cup diced onions
- 4 slices of Canadian bacon, diced (Ham or Turkey Bacon will work as well)
- 1/2 cup broccoli florets, chopped
- 1 packet frozen spinach (2 cups fresh spinach)
- Salt to taste
- Freshly ground black Pepper
- 1/2 tsp red chili powder
- 1 tbsp oil
- Vegetable oil for spraying the muffin pan
Pre-heat the oven to 375F.
Grease the muffin pans with vegetable oil and keep aside.
If using frozen spinach, thaw in the microwave and place in a colander. Press with a wooden spoon to get all the moisture out of the leaves. If using fresh spinach leaves, wash and drain well.
Beat the eggs, egg whites and milk together till frothy. Season with a bit of salt and pepper.
In a large sauté pan, add the oil and sauté the onions till soft. Season with salt and pepper.
Add the diced bacon and sauté for a few minutes till the bacon turns crispy. Now reduce the heat, add the chili powder and sauté for a few minutes. Now add the broccoli and spinach and saute for 2 minutes till wilted.
Divide the sautéed ingredients equally between the 6 muffin cups. Now sprinkle the cheese on top of the sautéed ingredients. Individual muffin cups should be about 1/2-3/4th full at this time.
Pour the egg mixture into the muffin cups, there should be enough liquid to cover the solid ingredients and also the cups should be a bit above 3/4th full. If there isn’t enough liquid, just beat some more eggs or use egg whites.
Lightly stir the ingredients in the cup one by one, so that the liquid gets under the sautéed meat and veggies.
Bake for 35-40 minutes till the muffins set and start to turn a bit brown on top.
Let it cool down and then refrigerate/freeze as needed. These will stay fresh without freezing for a 4-5 days.
To reheat in the morning, just pop one in the microwave and heat for 60-90 seconds. Hot breakfast ready in seconds!
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