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Power Protein Breakfasts

Front-load your day with a savory protein-packed breakfast for energy, satiety, and a sugar-crash-free morning.
  • Avocado, Prosciutto, and Egg Sandwiches

    Start to finish: 30 minutes

    • 1 Tbsp. vinegar
    • 4 eggs
    • 1/4 cup mayonnaise
    • 2 tsp. prepared wasabi paste
    • 1 tsp. honey
    • 4 ox. very thinly sliced prosciutto
    • 8 slicse hearty whole grain bread, toasted
    • 1 avocado, halved, seeded, peeled, and sliced
    • 1 cup packaged baby salad greens or sprouts

    1. For poached eggs, fill a large skillet with 1/2 inch of water; add vinegar. Bring to boiling; reduce heat to simmering. Break an egg into a cup and slip egg into simmering water. Repeat with remaining three eggs, allowing each egg an equal amount of space. Simmer, covered, 3 to 4 minutes or until whites are completely set and yolks begin to thicken but are not hard. Using a slotted spoon, remove eggs. Sprinkle with salt and black pepper. Discard liquid and dry skillet. 

    2. Meanwhile, in a small bowl combine mayonnaise, wasabi paste, and honey.

    3. In same skillet cook prosciutto over medium-high heat until crisp. Remove from skillet.

    4. To assemble sandwiches, layer four of the bread slices with avocado, prosciutto, greens, and poached eggs. Spread remaining four slices with mayonnaise mixture and place on sandwiches. Makes 4 sandwiches. 

    Per sandwich: 445 cal., 26 g fat (5 g sat. fat), 202 mg chol., 1,124 mg sodium, 29 g carb., 6 g fiber, 6 g sugars, 23 g pro. 

    Date Published: April 23, 2018
    Date Updated: April 30, 2018
  • Baked Eggs with Roasted Veggies

    Prep: 25 minutes

    Roast: 20 minutes at 425°F

    Bake: 10 minutes at 375°F

    • 3 cups 1-inch broccoli florets
    • 2 cups 1/2- to 3/4-inch pieces yellow-flesh potatoes, such as Yukon gold
    • 1 cup 1/2- to 3/4-inch pieces sweet potato
    • 1 small red onion, cut into thin wedges
    • 2 Tbsp. olive oil
    • 1/4 tsp. salt
    • 8 eggs
    • 1/2 cup shredded Manchego cheese (2 oz.)
    • 1/2 tsp. cracked black pepper

    1. Preheat oven to 425°F. Coat a 2-qt. rectangular baking dish with nonstick cooking spray. In a large bowl toass together the first six ingredients (through salt). Spread vegetables in prepared baking dish. Roast 15 minutes. Stir vegetables; roast 5 to 10 minutes more or until tender and starting to brown. Remove from oven. Reduce oven temperature to 375°F. 

    2. Using the back of a large spoon, make eight depressions in vegetables. Break an egg into a cup and slip egg into one of the depressions. Repeat with remaining seven eggs. Bake 5 minutes. Sprinkle with cheese. Bake 5 to 10 minutes more or until eggs whites are completely set and yolks begin to thicken. Sprinkle with pepper. Makes 4 servings. 

    Per serving: 379 cal., 21 g fat (7 g sat. fat), 387 mg chol., 423 mg sodium, 27 g carb., 5 g fiber, 5 g sugars, 20 g pro. 

    Date Published: April 23, 2018
    Date Updated: April 30, 2018
  • Three-Cheese Tomato Tart

    Prep: 40 minutes

    Bake: per package directions and 20 minutes at 400°F

    Cool: 10 mins

    • 1/2 of a 14.1-oz. pkg. (1 crust) rolled refrigerated unbaked piecrust
    • 1 cup thinly sliced white or yellow onion
    • 1 cup thinly sliced fennel
    • 2 cloves garlic, minced
    • 2 cups seeded and chopped tomatoes
    • 1/2 tsp. snipped fresh oregano or 1/4 tsp. dried oregano, crushed
    • 1/4 tsp. salt
    • 1/4 tsp. black pepper
    • 1/4 cup dried tomatoes (not oil packed), finely snipped
    • 1 Tbsp. balsamic vinegar
    • 1 egg
    • 2 oz. cream cheese, softened
    • 3/4 cup shredded Jarlsberg cheese (3 oz.)
    • 1/4 cup thinly sliced green onions
    • 1/2 cup grated Parmesan cheese
    • 2 tsp. all-purpose flour
    • 2 medium tomatoes, sliced

    1. Preheat oven according to piecrust package directions. Let piecrust stand according to package directions. Unroll piecrust into a 10-inch tart pan. Ease pastry into pan without stretching it. Press pastry into fluted side of tart pan; trim edge. Bake according to package directions. Cool on a wire rack. Set oven temperature to 400°F. 

    2. Coat a medium skillet with nonstick cooking spray; heat over medium-high heat. Add white onion and fennel; cook 5 minutes, stirring occasionally. Add garlic; cook and stir 1 minute more. Stir in chopped tomatoes, oregano, salt, and black pepper. Cook over medium heat 10 minutes or until most of the liquid is evaporated. Remove from ehat. Stir in dried tomatoes and vinegar; cool. 

    3. In a medium bowl combine egg and cream cheese until smooth. Stir in Jarlsberg cheese, green onions, and crushed red pepper. Reserve 1 Tbsp. of the Parmesan cheese; stir remaining Parmesan cheese into cream cheese mixture. 

    4. To assemble tart, spread cooked tomtato mixture in baked tart shell; sprinkle with the flour. Spread with cream cheese mixture to within 1/4 inch of the edge. Top with sliced tomatoes and reserved 1 Tbsp. Parmesan. 

    5. Bake 20 minutes or until golden. Cool on a wire rack 10 minutes. Top with additional fresh oregano. Makes 6 servings. 

    Per serving: 311 cal., 19 g fat (9 g sat. fat), 63 mg chol., 476 mg sodium, 28 g carb., 3 g fiber, 6 g sugars, 10 g pro.

    Date Published: April 23, 2018
    Date Updated: April 30, 2018
  • Chile-Quinoa Breakfast Burritos

    Start to finish: 30 minutes

    • 1/2 cup quinoa, rinsed and drained
    • 1/4 cup salsa
    • 4 eggs
    • 2 Tbsp. milk
    • 1/8 tsp. salt
    • 1/2 cup shredded Mexican-style four-cheese blend (2 oz.)
    • 1 7-oz. can whole green chile peppers, drained
    • 4 10-inch flour tortillas
    • Chopped tomato and/or snipped fresh cilantro (optional)

    1. In a small saucepan bring quinoa and 1 cup water to boiling; reduce heat to medium-low. Cook, covered, 10 to 15 minutes or until water is absorbed. Remove fom heat. Stir in salsa. 

    2. Meanwhile, in a small bowl whisk together eggs, milk and salt. Coat a medium nonstick skillet with nonstick cooking spray; heat over medium heat. Pour in egg mixture. Cook, without stirring, over medium heat. 

    3. To assemble burritos, lay chile peppers flat onto each tortilla just below the center and spread with quinoa mixture. Top with eggs and, if desired, tomato and/or cilantro; roll up. If desired, toast burritos in a large dry skillet over medium heat until light brown and crisp. Serve with jalapeno slices, salsa, and additional cilantro. Makes 4 burritos

    Per burrito: 432 cal., 15 g fat (6 g sat.fat) 200 mg chol., 937 mg sodium, 54 g carb., 5 g fiber, 3 g sugars, 20 g pro.

    Date Published: April 23, 2018
    Date Updated: April 30, 2018

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