Morning meals are rough. Whether you’re a just-coffee person, eat oatmeal on the reg or have a bagel habit you just can’t kill, weekday breakfasts tend not to get as much love as lunch and dinner. The key to having a morning meal that you look forward to just as much dinner is a little advance planning, plus a go-to recipe.
The brains behind “Hungry Girl” — a full-on brand as well as a Food Network show — Lisa Lillien has a new book out: “Hungry Girl Clean & Hungry” full of her favorite easy recipes, all of which are healthy and all-natural. While the book covers meals for every time of day, the most life-changing chapter is perhaps on egg bakes, something you can make on the weekend and then refrigerate and eat throughout the week.
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Here, she shares with us her recipe for Tex-Mex Egg Bakes:
1 serving (2 egg bakes) is 177 calories, 457 mg sodium, 10g carbs, 1.5g fiber, 3g sugar, 22.5g protein
You’ll need: 12-cup muffin pan, non-stick spray, skillet, large bowl, whisk
Time: 20 minutes prep, 25 minutes to cook
6 ounces raw lean ground turkey
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/4 teaspoon salt and black pepper
1 cup chopped onion
1/2 cup frozen sweet corn kernels
2 1/2 cups (about 20 large) egg whites
2 tablespoons fat-free plain Greek yogurt
3/4 cup shredded reduced-far Mexican-blend cheese
1/2 cup canned black beans, drained and rinsed
2 tablespoons chopped cilantro
1/4 teaspoon chili powder
1/4 teaspoon ground cumin
1. Preheat oven to 350 degrees. Spay a 12-cup muffin pan with nonstick spray.
2. Bring a skillet sprayed with nonstick spray to medium-high heat. Add turkey, and sprinkle with garlic powder, onion powder, and 1/8 teaspoon each salt and pepper. Add onion and corn. Cook, stir, and crumble until turkey is fully cooked, onion has been softened and lightly browned, and corn has thawed and slightly blackened; about 4 minutes.
3. In a large bowl, whisk egg whites with Greek yogurt until mostly smooth. Add cheese, beans, cilantro, chili powder, cumin, turkey mixture, and remaining 1/8 teaspoon each salt and pepper. Stir to mix.
4. Evenly distribute mixture among the cups of the muffin pan. (Cups will be full.)
5. Bake until firm and cooked through, about 20 minutes.
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