Recipe: Ham and Egg Cups

18 02 2011

This is a great option for adding protein to your breakfast.  To have a complete breakfast, eat this with oatmeal and fruit.

(Yield: 6 servings)
Total Time: 20 minutes (conventional)

6 slices of deli ham
6 raw eggs
1/2 cup 2% shredded cheddar cheese
6 Tbsp salsa
cooking spray

Directions (Oven):
1. Preheat oven to 350°F.
2. Spray 6 cups of a muffin tin with cooking spray.
3. Arrange ham slices so they line the muffin cup completely, edges will stick up above the cup.
4. Bake at 350°F for 5 minutes.
5. Remove from oven and break an egg into each cup, gently breaking yolk Sprinkle with salt and pepper.
6.    Return to oven for 12 minutes.
7. If eggs are done to your liking, remove from oven. If not, continue to bake, checking eggs every minute.
8. Top with cheese & salsa. Serve immediately.

Nutritional information per Serving:

Calories   130 | Carbohydrates   3 g | Protein   13 g | Fat 7 g | Sat. Fat   3 g

© Randy Bird, MS, RD, CSSD, CSCS, 2011.




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