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.


Up and Running Again…

13 09 2010

Hopefully you have noticed that for the past several weeks there have been no new posts to Randy Bird Sports Nutrition.  The reason for the long hiatus is that during those weeks I accepted a new position at the University of Virginia and my family and I moved 1000 miles to Charlottesville!  I am honored to have been chosen as the Director of Sports Nutrition for the Virginia Cavaliers and have enjoyed my first few weeks getting to know the athletes and staff.  Now that life is getting back to normal, I plan on getting this blog “up and running again” with regular posts and recipes.  Upcoming topics include:  creatine supplementation, NSAID use, guidelines in choosing cereals, and easy lunches.  If you have a burning question concerning a different nutrition topic, please feel free to send me an e-mail.