Tuesday, July 10, 2012

Champion Nutrition Recipe of the Week... Egg & Chicken Muffin Cups

One of my favorite convenience breakfasts are muffins... not the kind you pick up at a drive-thru, but the kind that are full of protein and veggies and keep you on track with your nutritional goals. I love to whip up egg muffins and vary what goes in them - it's pretty much whatever is handy, lol. Try them with ground turkey or pork - or go crazy and use beef! Switch up the veggies and/or replace the black beans with chopped sweet potato! There are tons of ways you can individualize this recipe!

Egg & Chicken 
Muffin Cups
Recipe by Chelle Stafford
Makes 18 muffin cups

These muffin cups are packed full with protein, complex carbs and vegetables. Whip up a batch and know that breakfast is ready when you are. Store in refrigerator, in air-tight container, or freeze.

1 lb raw ground chicken breast
Mrs Dash – garlic & herb
8 oz crimini (brown) mushrooms, washed and finely chopped
2 cups chopped bell peppers, any color
1 cup chopped zucchini (with skin)
1 cup black beans, low sodium, rinsed and drained
1 cup reduced fat cheddar cheese, shredded
½ cup salsa
¼ cup chopped green onion
2 cups liquid egg whites

Preheat oven to 425 F.  Spray muffin tins with cooking oil.
Brown ground chicken with Mrs Dash. When nearly done, add mushrooms, peppers and zucchini. Cook until chicken is no longer pink in the middle.
In a medium bowl, mix together the chicken/vegetable mixture with black beans, salsa, green onion and cheddar.  
Mix in egg whites.
Divide mixture between the muffin tins.
Bake 20 – 30 minutes or until a knife inserted in the center of muffin comes out clean.  Allow to cool on wire rack, then store in air-tight container in refrigerator.

Nutrition per muffin:
91 calories, 11 g protein, 4 g carbs, 3 g fat.

(and yes, as you can see I did indeed burn this batch, lol, but they still tasted GREAT!!)
Chelle's original recipe and photos, as seen in the Spring 2012 issue of World Physique Magazine Women (VIEW)

1 comment:

  1. Hi Chelle,
    Agree with you that we must eat clean and balanced diet and workout regularly to stay active. Yummy looking egg & chicken muffin cups recipe and luckily found all the ingredients in stock so will try egg & chicken muffin cups tonight and will share my reviews later with you.