Egg Muffins: Quick, Easy, Healthy

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Wednesday I made these breakfast egg muffins to have a high protein, low calorie breakfast already made for work mornings! Here’s how i did it:

Egg Muffins with Spinach and Potato

• Cut up 1 large Potato ( small cubes), 1/2 an Onion, 1 C Spinach.

• Sauté potatoes and onions with 1 TBSP Olive Oil. until they start to soften and get color.

• Season with salt, pepper, garlic powder, cumin, and a tiny bit of Chili powder.

• Add spinach and sauté until wilted.

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• Beat 8 eggs with 1/4 C Milk, a little salt, and pepper.

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• Prep a muffin pan with liners and little olive oil spray.

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• Fill muffin cups 1/2 full with egg mixture.

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• Distribute Potato/veggie mixture evenly between cups.

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• Bake at 350 for 20-30 minutes or until eggs are set.

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These are so versatile, You can fill them with anything you want! Bacon, sausage, cheese, ham, any veggies… Heck maybe even pieces of pancake (I don’t know if I’d do that but it could be awesome!)

And they are only 84 calories each!

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Have you made these before? What have you or would you put in yours?

Also check out:

Filmmaking & Cookiebaking’s Instagram

Sister site: Craft Making and Drag Racing

Lindsey’s Jewelry: Hard Wear by Lindsey (Awesome stuff)

Rustified.com – Lifestyle Inspirations from a Renaissance Man (I love his blog- 365 page book for this year, recipes, & daily inspirations)

Rusty J’s Music Site

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Chicken Breast with lots of Sautéed Greens

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Chicken Breast & Sautéed Greens

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Ingredients:
1 lb. Chicken Breast
2 brown Onions
1 lb. Brussels Sprouts
1 bunch Kale
2 huge handfuls Baby Spinach
4 Cloves Garlic
2 TBSP Olive Oil
1 TBSP Worcester Sauce
Seasoning – salt, pepper, dill, seasoning salt, mustard seed powder.

How To:

• Chop 2 Brown Onions

• Put onion in a large sauté pan with 1 – 2 TBSP Olive Oil, salt, and black pepper.

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• Cut up 1 lb. Chicken Breast to desired size.

• Add to a second sauté pan (no oil). Season with dill, mustard seed powder, & seasoning salt.

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• Cook on med heat until cooked through.

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• Rinse, dry, & chop Kale.

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• Chop 4 Cloves Garlic add to onions.

Cook the onions, brussels sprouts, & garlic until the brussels start to soften and the onions have good color.

• Chop ends off Brussels Sprouts then quarter, add to onions once they have cooked down some.

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• Add chopped Kale to onions.

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• Add 1 TBSP Worcester sauce to onion mixture.

• Add spinach to onion mixture.

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• After the kale and spinach have softened up (5 – 10 minutes) then turn off heat, cover, and let rest while the chicken finishes.

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Enjoy!!

Also check out:

Filmmaking & Cookiebaking’s Instagram

Sister site: Craft Making and Drag Racing

Lindsey’s Jewelry: Hard Wear by Lindsey (Awesome stuff)

Rustified.com – Lifestyle Inspirations from a Renaissance Man (I love his blog- 365 page book for this year, recipes, & daily inspirations)

Rusty J’s Music Site

Chicken and wild rice with Spinach

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This week I started tracking calorie intake, which is part of why I created my Skinny Banana Cookies.

So for dinner last night I wanted something I could easily track calorically. So I made:

Chicken and Wild Rice with Spinach

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I added the full carton of Chicken Broth into a medium pan. (20 cal)

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• Season broth to your taste, bring to a boil! Here’s what I used

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• While that’s coming to a boil, chop 1/2 an onion add to a sauté pan.

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• Slowly brown onions, no oil!

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• Cut chicken breast in half then split pieces. (220 cal)

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• Add to pan with onions and season.

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• By now the broth should be boiling, to your broth pan, Add 1 C Wild Rice.(640 cal)

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• Brown chicken until cooked, deglaze pan with a little white wine

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• Chop chicken, and re-add to pan.

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• Shred and add some spinach

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•When your rice is done, you can put your chicken on your rice or mix it into the rice.

Enjoy!

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Next time I will double the spinach, I LOVE sautéed spinach.

Split for 2 = 440 calories per serving.

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Also check out:
Sister site: Craft Making and Drag Racing

Lindsey’s Jewelry: Hard Wear by Lindsey (Awesome stuff)

Rustified.com – Lifestyle Inspirations from a Renaissance Man (I love his blog- 365 page book for this year, recipes, & daily inspirations)

Rusty J’s Music Site