Ham and Cheese Breakfast To-go (2 SP)

Not just mason jar salads.

I do love the convenience and the of course, the deliciousness of the mason jar salads.  But my journey to eating better doesn’t stop there.  A friend of mine at work, an inspiration to physical fitness, asked me what I had had for breakfast one day.  Well, on that particular day, I had forgotten my oatmeal on the counter at home,  so other than a tea, no breakfast.  She looked at me in complete shock.  What?  No breakfast?  Plus, the one you were going to eat had no protein.  You can’t do that.  She then cut our meeting short and suggested (strongly) that I go get something to eat.  So I did.  But in doing so, I realized the options at our cafeteria held little to no interest, and next to no healthy options.

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For the next week (last week), I brought to work the following: 1 hard boiled egg (with a dash of salt/pepper), 2 slices of ham and a baggy of fruit.  This worked for me, since I love hard boiled eggs.  But I know me, I will get bored and eventually give in and visit a drive thru for a quick breakfast sandwich.  Which, by the way, are so darn good.  Grrrrr

So this week, using WW recipe builder, I created a custom breakfast cup that is so good.  I’ve already had one and may I say, with all modesty put aside, I rock!  These are great and versatile, you could put what ever you like in them. Plus, they keep for a week in the fridge, which means I now have breakfast until Friday and so does anyone else in the family!

Here’s my recipe for:  Ham and Cheese Breakfast To-go (2 WW Smart Points, per muffin)

Ham and Cheese Breakfast to-go (2 SP)
Yields 12
An omelette in a muffin cup, easy, portable and delicious.
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Prep Time
20 min
Cook Time
25 min
Total Time
45 min
Prep Time
20 min
Cook Time
25 min
Total Time
45 min
98 calories
7 g
15 g
3 g
10 g
2 g
90 g
589 g
1 g
0 g
1 g
Nutrition Facts
Serving Size
90g
Yields
12
Amount Per Serving
Calories 98
Calories from Fat 30
% Daily Value *
Total Fat 3g
5%
Saturated Fat 2g
8%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 1g
Cholesterol 15mg
5%
Sodium 589mg
25%
Total Carbohydrates 7g
2%
Dietary Fiber 1g
3%
Sugars 1g
Protein 10g
Vitamin A
7%
Vitamin C
17%
Calcium
4%
Iron
3%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 sprays vegetable/olive Oil cooking spray
  2. 8 slices Coppola Tradizione Italiana Stone Baked Rosemary Ham, diced (Costo)
  3. 1/2 cup sweet red pepper(s), diced
  4. 1/4 cup pickled jalapeno peppers, diced
  5. 1/2 cup uncooked onion(s), either finely diced red or sliced green onions.
  6. 1/4 cup fresh mushroom(s)
  7. 1 tsp fresh rosemary, because I had some, you can add something else if you prefer
  8. 1/3 cup old cheddar, shredded
  9. 1/4 cup soft-type goat cheese
  10. 2 cups egg whites
  11. 1/2 tsp cayenne pepper, you could add hot sauce too!
  12. 2 tbsp. minced garlic
  13. 1 tsp garlic salt
  14. 1 tsp black pepper
  15. 1/2 cup all-purpose flour
Instructions
  1. Preheat oven to 375F/190C. Spray baking tray with non-stick spray.
  2. Dice ham, red pepper, jalapenos and onions. In the bottom of the baking cups layer the ham, peppers, jalapenos, onions, mushrooms, rosemary and cheeses, dividing each equally among the 12 cups
  3. Pour eggs into a large measuring cup (easier to pour into the cups afterwards), add spices and flour, whip until they are well combined. Pour egg mixture over the other ingredients until the muffin cups are nearly full, but not quite reaching the top. Resist the urge to stir!
  4. Bake 25-30 minutes, or until the egg mixture is set and starting to brown slightly. I took mine out at 25 minutes, next time I will try to leave a few minutes more. They were fully cooked but I like them browned a bit more.
Notes
  1. Egg muffins will keep well in the refrigerator for at least a week.
  2. Serving: 1 muffin
  3. WEIGHT WATCHERS SMARTPOINTS: 2 per serving
  4. Note: This is adapted from Kalyn’s Kitchen. http://www.kalynskitchen.com/2012/01/recipe-for-egg-muffins-with-ham-cheese.html
beta
calories
98
fat
3g
protein
10g
carbs
7g
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Plan The Journey http://planthejourney.ca/

Karenlee

“Plan for tomorrow, because tomorrow you won’t have time”