The semester is almost over, which means it's crunch time for me to study for my final exams. On top of that, I have already started getting out into the vineyard to prep for my upcoming field season. Seeing as that I am so busy, this week I prepped some little egg muffins with sausage and various vegetables to re-heat in the microwave in the morning. To make the process of preparing these easier, I used my new silicon muffin liners I got in a recent World Market haul. Not a crumb stuck to them! Eggs and Paleo muffins tend to stick to the paper muffin liners and the tin, so they will speed up future baking projects because I will have no need to work so hard to clean my pans.
This recipe is more a method because you can use any ground meat you like as well as any vegetables. These muffins also help me reach my new personal goal of including vegetables with breakfast because I struggle with cooking veggies quickly in the morning. When I include vegetables with breakfast I feel considerably fuller longer, not to mention they provide more nutrients to my breakfast.
To reheat these, I just remove the silicon liner and then microwave individually for 30 seconds of 45 seconds for 2 to 4 muffins. I also like these at room temperature. These are a great snack, too, because I struggle to include protein in snacks. They help add variety from my usual snacks of celery and seed or nut butter, nuts and dried or fresh fruit. Plus they help me to have more veggies when I snack, too.
Egg Muffins with Chicken Sausage and Vegetables
2 tsp oil or fat of your choice (I used bacon grease rendered from nitrate-free bacon)
3/4 lb chicken breakfast sausage, casings removed (can use turkey or pork, however if you substitute with pork sausage, omit the cooking oil)
1/4 tsp dried sage
1/2 red bell pepper, finely diced
6 green onions, sliced thinly
5 oz frozen spinach, thawed
6 eggs, beaten
salt, to taste, depending on the saltiness of the sausage, and pepper, to taste
1. Heat the oil in a medium skillet.
2. Add the chicken sausage and cook until opaque. If the pan has a lot of oil in it, drain the excess oil, then add the sage, bell pepper, and green onion. Cook until the vegetables are tender, being sure that any excess vegetable liquid that accumulates is allowed to steam away, otherwise the muffins will be soggy.
3. Meanwhile, place the spinach in a clean kitchen towel and drain away any excess moisture. Transfer it to a cutting board and chop it into smaller pieces to ensure it will mix homogeneously into the meat mixture. Stir it into the cooked meat and vegetables. At this point you can cool the mixture and then refrigerate it to use in the morning, or place the cooled meat and vegetable mixture into a bowl. If you make these in the morning using cold sausage mixture, wait until morning to add the eggs. If you are making these directly after cooking the sausage mixture, add the slightly cooled sausage/vegetable mixture to the eggs and mix thoroughly.
4. Divide the mixture evenly amongst 12 3" muffin cups and bake at 350 degrees F for 20-22 min or until the eggs are set all the way through.
- Per muffin:
- Calories: 73.6
- Fat: 4.8 g
- Saturated fat: 1.4 g
- Cholesterol: 105.7 mg
- Sodium: 170.6 mg
- Carbohydrates: 1.3 g
- Fiber: 0.5 g
- Sugar: 0.2 g
- Protein: 6.5 g