beanlicker
03-21-2014, 11:16 PM
http://www.menshealth.com/sites/default/files/imagecache/wide_500/2012-10-03%2016:59/BreakfastBite.jpg
Make one batch, then reheat and eat this awesome breakfast all week long
By Amy Rushlow (http://www.menshealth.com/by/Amy-Rushlow), October 03, 2012
As a fan of the inventive protein-packed recipes created by trainer and nutrition coach Jen Comas Keck (http://www.jencomaskeck.com/p/recipes.html), C.P.T., I thought Comas Keck might have a solution.(Her blog, Beauty Lies in Strength, posts gems like protein ice cream and almond flour banana bread.) Her task: Create a healthy breakfast with plenty of protein that you can make in 5 minutes or less.
She suggested these bacon-wrapped California omelet bites—which are delicious as they sound. Wrap a slice of bacon around the inside of a muffin tin and then pour in a mixture of eggs, diced chicken, and vegetables. When baked, the egg fluffs up and holds the bite together. “You don’t even need a plate or fork to eat them,” Comas Keck says. “Just heat, grab, and go.” Make a batch on the weekend and toss them in the fridge to reheat and eat all week.
Experiment with other fillings to suit your taste. I’m trying sausage, onions, mushrooms, and extra red and green pepper in next week’s batch. Comas Keck suggests adding ground beef or mushrooms, or topping them with Monterey Jack cheese. (Sprinkle on the cheese at the 28-minute mark.) Want to make it even better? Make your own bacon. (http://blogs.menshealth.com/guy-gourmet/make-the-best-bacon-you%E2%80%99ve-ever-tasted/2012/01/25/)
Bacon Wrapped California Omelet Bites
Recipe by Jen Comas Keck
What you’ll need:
4 whole eggs
12 egg whites
2 cups diced cooked chicken
12 slices bacon
1/2 red pepper, chopped
1/2 green pepper, chopped
2 cups chopped fresh spinach
1 avocado, cubed (optional)
Salt and pepper
Nonstick cooking spray
How to make it:
1. Preheat the oven to 350°F.
2. Cook the bacon in a pan over medium heat only until it's cooked through, but not crispy, about 5 minutes
3. Spray a muffin tin with non-stick cooking spray and place one piece of the bacon in each tin, wrapping it around the outer edges.
4. In a medium bowl, scramble the whole eggs along with the egg whites. Add a dash of salt and pepper. Add the chopped red and green peppers, spinach, and diced chicken. Combine thoroughly and then pour the mixture into each of the muffin tins lined with bacon. (Tip: A soup ladle will transfer the mixture without spilling.)
5. Bake until the eggs are fluffy and slightly browned on top, 30 to 35 minutes,
6. Top with diced avocado and eat or refrigerate. Makes 12 omelet bites.
Make one batch, then reheat and eat this awesome breakfast all week long
By Amy Rushlow (http://www.menshealth.com/by/Amy-Rushlow), October 03, 2012
As a fan of the inventive protein-packed recipes created by trainer and nutrition coach Jen Comas Keck (http://www.jencomaskeck.com/p/recipes.html), C.P.T., I thought Comas Keck might have a solution.(Her blog, Beauty Lies in Strength, posts gems like protein ice cream and almond flour banana bread.) Her task: Create a healthy breakfast with plenty of protein that you can make in 5 minutes or less.
She suggested these bacon-wrapped California omelet bites—which are delicious as they sound. Wrap a slice of bacon around the inside of a muffin tin and then pour in a mixture of eggs, diced chicken, and vegetables. When baked, the egg fluffs up and holds the bite together. “You don’t even need a plate or fork to eat them,” Comas Keck says. “Just heat, grab, and go.” Make a batch on the weekend and toss them in the fridge to reheat and eat all week.
Experiment with other fillings to suit your taste. I’m trying sausage, onions, mushrooms, and extra red and green pepper in next week’s batch. Comas Keck suggests adding ground beef or mushrooms, or topping them with Monterey Jack cheese. (Sprinkle on the cheese at the 28-minute mark.) Want to make it even better? Make your own bacon. (http://blogs.menshealth.com/guy-gourmet/make-the-best-bacon-you%E2%80%99ve-ever-tasted/2012/01/25/)
Bacon Wrapped California Omelet Bites
Recipe by Jen Comas Keck
What you’ll need:
4 whole eggs
12 egg whites
2 cups diced cooked chicken
12 slices bacon
1/2 red pepper, chopped
1/2 green pepper, chopped
2 cups chopped fresh spinach
1 avocado, cubed (optional)
Salt and pepper
Nonstick cooking spray
How to make it:
1. Preheat the oven to 350°F.
2. Cook the bacon in a pan over medium heat only until it's cooked through, but not crispy, about 5 minutes
3. Spray a muffin tin with non-stick cooking spray and place one piece of the bacon in each tin, wrapping it around the outer edges.
4. In a medium bowl, scramble the whole eggs along with the egg whites. Add a dash of salt and pepper. Add the chopped red and green peppers, spinach, and diced chicken. Combine thoroughly and then pour the mixture into each of the muffin tins lined with bacon. (Tip: A soup ladle will transfer the mixture without spilling.)
5. Bake until the eggs are fluffy and slightly browned on top, 30 to 35 minutes,
6. Top with diced avocado and eat or refrigerate. Makes 12 omelet bites.