Vickie Taylor, an author friend, has a great idea. With her permission, I am sharing it here.
Published March 8, 2012
I’ve never been much of a breakfast eater. I’ve tried on and off to correct that, as I know eating breakfast is important. But the thought of sugary, bad carb laden pancakes or waffles to start off my day turns my stomach (and would likely pack on the pounds). I don’t eat meat, so bacon and sausage are out. I can tolerate one of the those fiber and protein breakfast bars sometimes, but really, they get boring after a while. Besides that, they’re processed, and I also am trying to reduce or eliminate preservatives and artifical flavorings and crud like that from my diet.
Recently I stumbled on a healthy breakfast that I adore. It meets all of my criteria:
- portion controlled
- good balance of protein, good carbs, and fat
- easy to make
- packed in vitamins and minerals
Recently I posted a recipe for making mini-lasagna servings. They’re made in ramekins–little oven safe dishes. I got a lot of good feedback on that recipe. At least one person I know went out and bought a set of ramekins so she could make it. Well…one added advantage of today’s power breakfast recipe is that we all get even more use out of those ramekins!
So here it is…my power breakfast special!
- 1/2 cup frozen vegetables, any kind (I like to mix broccoli and spinach)
- 1-2 organic, free range eggs
- 1 teaspoon water
- dash of salt, pepper, onion powder, garlic powder, or whatever seasonings you like!
- 1 tablespoon cheese
1) Preheat broiler to low setting.
1) Defrost the vegetables in a small microwave-safe bowl (about 1 minute on high). Dump on paper towel and tamp to remove excess moisture. Put vegetable mixure in ramekin (I use my medium ramekins, which are 7 oz.).
2) In a separate bowl, crack open the two eggs, add the teaspoon (or less) of water, and whatever spices you like in eggs (try some red pepper flakes if you like spicy food). Whisk until egg yolks and whites are blended. Pour into ramekin over vegetable mixture.
3) Microwave on high until egg is cooked and set (about 90 seconds).
4) Remove from microwave. Sprinkle cheese on top (I like to use Mexican Queso Fresco, but any good melting/browning cheese will work). Put ramekin on baking sheet and set under broiler until cheese melts and gets crispy brown around the edges. This only takes a minute or two, so watch it carefully. Enjoy!
If you’d prefer, you can sure just do all the cooking and cheese melting in the microwave, but it’s worth the extra effort to put it under the broiler to get those crispy brown edges and bubbles on the cheese.
I love this savory breakfast. Even in only a 7 oz. ramekin it’s very filling. It has a nice balance of protein, good carbs, and fat. It’s automatically portion controlled. It’s also cheap and easy to make, so it’s healthy on your budget and your schedule as well!
FYI…I always, always keep bags of different types of frozen vegetables in the freezer. Fresh is great, and feel free to substitute if you have them, but frozen vegetables offer about the same nutritional value for much less money, and they don’t have all the added sodium of canned vegetables. they’re great for quick meals like this one. But that’s a Healthy Eating Tip post for another day.