Health in a Handbasket: Hot Breakfast Month

Health in a Handbasket: Hot Breakfast Month

In this week's Health in a Handbasket with the American Diabetes Association, nutritionist Emily Kyle gave some ideas for Hot Breakfast Month.

Breakfast Egg and Ham Burrito

Prep Time: 15 minutes

This Recipe Serves 4


4 eggs

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.

Nutrition Facts

Serving Size: 1 burrito

Calories 200

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

Spinach Mushroom Egg and Ham Cups

Prep Time: 15 minutes

This Recipe Serves 8


Cooking spray

8 slices deli-style smoked ham (1/2 ounce each)

2 teaspoons olive oil

1/2 cup mushrooms, diced

1 cup baby spinach, chopped

5 eggs

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.

Nutrition Facts

Serving Size: 1 ham muffin

Calories 70

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

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