Sunday, January 19, 2014

Egg White Muffins

So, this is NOT our own original recipe, but since several followers have asked for more breakfast ideas, I'm going to share one of our favorites.  This recipe and accompanying information comes directly from the link at the bottom of this post off  Chef Courtney shared these on KC Live last summer.  If you're interested in more of her recipes, she has a cookbook called The Six Pack Kitchen.  It is available for $20 on her website

"The folks at Kansas City Fitness Magazine know the importance of a healthy breakfast. Courtney Busby is the chef for the KC Weight Loss Program, and she created these easy-to-make Egg White Muffins. They're not only nutritious and delicious, but a perfect way to start your day with protein.
Do you want to sign up for the KC Weight Loss Program? Write a short paragraph explaining why you want to lose weight and e-mail with the words "I'm Ready" in the subject line."

Egg White Muffins
·    1 Carton of Egg Whites: 3 tablespoons each 
·    1 small fresh sweet potato 
·    3 pieces of low sodium turkey bacon 
·    ½ a tablespoon basil, parsley, and black pepper: 
·    ¼ teaspoon of garlic and onion powder(add to taste): 
Optional Ingredients 
·    Spinach 
·    Green pepper 
·    Low sodium ham 
·    Turkey Sausage 
·    Mushrooms
Preheat oven to 350° degrees. 
Cook turkey bacon until crispy. 
Chop bacon into pieces, for later application. 
Slice and cube sweet potato, place in a bowl with 2 tablespoons of water. 
Microwave potatoes for 6 minutes. 
Spray 8" skillet lightly with EVOO, turn burner to medium heat. 
Add microwaved sweet potatoes and all seasonings (provided in ingredients) to skillet, to give potatoes a      light crusting and flavor. Cook for approximately 5-7 minutes. 
Spray Muffin tin with EVOO. 
Place 4-5 sweet potato cubes to each individual muffin cavity. 
Add turkey bacon to each muffin cavity. 
Pour egg whites until just below level of the top of each muffin cavity. 
Bake 15-20 minutes at preheated temperature (above).

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