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Title : A protein-packed to grab the Go
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A protein-packed to grab the Go

breakfast 06/17/16

When you're in a hurry, convenient breakfast often found in the bakery display are not exactly the best place to look if you are gluten free. The solution? Make a batch of these egg rolls, broccoli and turkey sausage during the weekend to take and wear during the work week. At 150 calories and 12 grams of protein, these muffins are a smart choice for any bakery cafe.

Get the recipe below.

Ingredients

For sausage
1 tablespoon olive oil
1/2 medium yellow onion, finely chopped
1 clove chopped nder
1/2 pound ground turkey
1 teaspoon dried oregano, crumbled
1 teaspoon fennel seeds
1 teaspoon dried basil
black pepper 1/2 teaspoon
1 teaspoon dried parsley
1/2 teaspoon sea salt

for muffins
2 cups broccoli, cut into small pieces
1 cup grated cheddar cheese
1/4 cup sun-dried tomatoes (soaked in oil), finely chopped
1 teaspoon dried basil
1/4 teaspoon dried oregano
1/2 teaspoon onion powder
1/2 tsp sea ​​salt
8 large eggs
1 tablespoon chives

Directions

1. Preheat oven to 350 degrees. Grease a 12-cup muffin.
2. In a medium skillet over medium heat, cook onion and garlic for five minutes or until onion is browned and softened. Remove from the pan and fry for 10 minutes.
3. In a medium bowl, combine the turkey and onion mixture. Add the remaining ingredients sausage, and mix with hands until well blended.
4. breaded shape desired thickness and width (3 inches wide by 1/2-inch to 3 works / 4-inch thick) by hand as well. Cook in skillet over medium heat for eight minutes or until a thermometer inserted in center registers 165 degrees and meat is no longer pink. Allow to cool and then cut and crumble sausage into small pieces.
5. In a large bowl, combine broccoli, ham, cheese, tomatoes, basil, oregano, onion powder and salt.
6. In a medium bowl, beat eggs. Pour the broccoli mixture and mix well. Divide the mixture evenly between the molds and top with chives.
7. Bake for 30 minutes or until a toothpick inserted in the center of a muffin comes out clean.

Information

Category

breakfast / Lunch

Performance

12 muffins

Nutrition

calories per serving

150

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