Health in a Handbasket: Hot Breakfast Month
Prep Time: 15 minutes
This Recipe Serves 4
4 egg whites
Dash hot pepper sauce
¼ teaspoon ground black pepper
2 tablespoons reduced-fat cheddar cheese, shredded
2 teaspoons trans fat free margarine
4 slices reduced-sodium deli style ham (about 3 ounces), chopped
¼ cup onion, diced
¼ cup green pepper, diced
4 corn tortillas, heated
4 teaspoons salsa
1.In a medium bowl, whisk together the eggs, egg whites, hot pepper sauce, black pepper, and cheese.
2.Heat the margarine in a medium non-stick pan over medium heat. Add the ham and sauté for 2-3 minutes. Remove the ham from the pan.
3.Add the onions and green peppers to the hot pan, and cook for about 5 minutes. Add the ham back to pan.
4.Reduce the heat to low and add the eggs to pan. Gently stir the eggs with a spoon or spatula and continue lightly cooking over low heat until the eggs are cooked and set.
5.Evenly divide the egg mixture into 4 servings. Spoon each portion of the egg mixture into a tortilla and top each with 1 teaspoon salsa. Fold the tortilla to close.
Serving Size: 1 burrito
Carbohydrate 15 g
Protein 16 g
Fat 8.0 g
Saturated Fat 2.5 g
Sugars 2 g
Dietary Fiber 2 g
Cholesterol 200 mg
Sodium 380 mg
Potassium 265 mg
Prep Time: 15 minutes
This Recipe Serves 8
8 slices deli-style smoked ham (1/2 ounce each)
2 teaspoons olive oil
1/2 cup mushrooms, diced
1 cup baby spinach, chopped
1/8 teaspoon fresh ground black pepper
1/3 cup reduced-fat, shredded cheese (optional)
1.Preheat the oven to 350 degrees F. Spray a muffin tin with cooking spray.
2.Line 8 of the muffin cups with a slice of ham.
3.Add the oil to a sauté pan and heat over medium-high heat. Add the mushrooms and cook for 3 minutes. Add the spinach and cook for another 3 minutes. Set the vegetables aside to cool.
4.In a medium bowl, whisk together the eggs, spinach and mushrooms, pepper, and cheese (optional).
5.Carefully fill the 8 muffin cups (lined with ham) with the egg mixture until 2/3 full (try to not let eggs drip on the sides underneath the ham slices).
6.Bake for 20-22 minutes, until the eggs are cooked through. Let cool for 5 minutes. Use a fork to go around the edges and loosen the ham and egg cups. Use a fork to scoop out each cup.
Serving Size: 1 ham muffin
Carbohydrate 1 g
Protein 7 g
Fat 4.5 g
Saturated Fat 1.3 g
Sugars 0 g
Dietary Fiber 0 g
Cholesterol 125 mg
Sodium 180 mg
Potassium 135 mg