GREEN CHILE AND CHEESE EGG MUFFINS (SOUTH BEACH DIET FRIENDLY)
This recipe is from Kalyn's Kitchen food blog, which has lots of great South Beach diet recipes. I was looking for an easy, portable, protein-rich breakfast that was not too heavy with fat and this is it!
Provided by Raquel Grinnell
Categories Breakfast
Time 45m
Yield 12 muffins, 12 serving(s)
Number Of Ingredients 6
Steps:
- Preheat oven to 375F/190°C
- Spray silicone muffin pans or individual silicone baking cups with nonstick spray. (You can also use 2 paper muffin liners sprayed with non-stick spray but the silicone pan or muffin cups work much better.) In each muffin cup put a very generous pinch of grated cheese. The muffin cup should be about 2/3 full of cheese before you put the egg inches.
- Break eggs into bowl, add milk or half and half if using, and beat until egg whites and yolks are well combined. Add spices and green chiles with juice and mix into eggs.
- Pour egg mixture over cheese so each muffin cup liner is full to the brim. (This usually takes two pourings as the egg mixture settles over the cheese. Be sure they are as full as you can get them, but not running over the side.) I like to take a fork and gently "stir" in each muffin cup to get the cheese evenly distributed in the egg.
- Bake 375 for about 35 minutes, or until all muffins are puffed up and the top is starting to brown. (I usually start checking them and rotate the pan after 25 minutes.).
- Egg muffins will keep in the fridge for at least a week. To reheat, put on small plate and microwave for 1-2 minutes. (Don't microwave too long or they get rubbery!).
Nutrition Facts : Calories 102, Fat 5.9, SaturatedFat 2.3, Cholesterol 189.5, Sodium 283.7, Carbohydrate 1.2, Fiber 0.1, Sugar 0.6, Protein 10.4
SOUTH BEACH DIET P1 PEANUT BUTTER MUFFINS
Make and share this South Beach Diet P1 Peanut Butter Muffins recipe from Food.com.
Provided by Giordana
Categories Dessert
Time 20m
Yield 24 muffins, 24 serving(s)
Number Of Ingredients 8
Steps:
- Preheat oven to 350°F.
- Melt peanut butter in microwave for 1 minute or until smooth.
- Mix all ingredients together.
- Pour into mini muffin cups (24 cup tray), and bake 15 minutes.
Nutrition Facts : Calories 51.1, Fat 4, SaturatedFat 0.8, Cholesterol 1.3, Sodium 64.3, Carbohydrate 1.7, Fiber 0.8, Sugar 0.6, Protein 2.6
SOUTH BEACH DIET SAUSAGE VEGGIE BREAKFAST MUFFINS
I got this recipe from a South Beach Diet Cookbook. They are so easy to make and the veggies change with the seasons. I make a few batches at a time and freeze them in individual zip locks for an easy grab and go in the morning. Just nuke them for 1 minute and go! Not just for breakfast but for a healthy snack. They travel well too.
Provided by veraj9170
Categories Breakfast
Time 25m
Yield 12 muffins, 12 serving(s)
Number Of Ingredients 5
Steps:
- NOTE: You can use egg substitute (I always keep a container handy).
- Heat oven to 350.
- Crumble your italian sauge in a skillet with NO oil until nicely browned. (you can also use the italian patties).
- Drain on paper towels and set aside in bowl.
- Chop your peppers and onion and saute in same skillet until soft. Add to your sausages and mix well.
- Spray your muffin tins and fill 1/2 way with sausage mix. If using whole eggs, beat and pour just to barely cover mix in tins. If using egg substitute, just pour to just barely cover.
- Sprinkle Parm cheese over top, this will form a nice crust. Place muffin tin on top of large cookie sheet incase of dripping.
- Bake for 10 - 15 minuters until slightly puffed.
- There's no seasoning to add because the sausage is pre-seasoned. You can also make this with Turkey Sausage and use whatever veggies you like!
Nutrition Facts : Calories 179, Fat 13.2, SaturatedFat 4.9, Cholesterol 95.7, Sodium 544.5, Carbohydrate 3.4, Fiber 0.5, Sugar 1.2, Protein 11.2
SOUTH BEACH MUFFIN
An individual muffin that you can whip up fresh and hot for breakfast. No flour or sugar and only 3 net carbs!!! Plus 7 grams of fiber. This little beauty is based on a recipe yogi told me about in the low carb forum. I have tweaked it to not use butter and to be a bit lighter in texture than the original. This recipe is suitable for phase 1 of the South Beach diet (the 3 tablespoons of ground flax seeds count as the portion of nuts allowed per day). I find these are very filling and prevent me from feeling starving all morning.
Provided by _Pixie_
Categories Quick Breads
Time 10m
Yield 1 serving(s)
Number Of Ingredients 6
Steps:
- Spray a microwave safe ramekin or bowl with cooking spray (or use a muffin liner).
- Mix the egg and splenda until well combined (I use a fork), add the yogurt and blend well.
- Mix in the ground flaxseed, cinnamon and baking powder until well combined.
- Pour in ramekin and microwave on high for 1 minute 30 seconds (note the ramekin should be no more than half full since these do rise a lot, if it is too small they will overflow).
- These taste best served hot.
SOUTH BEACH PHASE ONE FRIENDLY EGG MUFFINS RECIPE - (3.6/5)
Provided by Pattywak
Number Of Ingredients 6
Steps:
- Preheat oven to 375°F. Use regular or silicone muffin pan, 12 muffin size. If using silicone pan, spray with nonstick spray. If using regular muffin pan, put two paper liners into each slot, then spray liner with nonstick spray. In the bottom of the muffin cups layer diced meat, if using, vegetables, if using, cheese and green onions. You want the muffin cups to be about 2/3 full, with just enough room to pour a little egg around the other ingredients. Break eggs into large measuring bowl with pour spout, add Spike, and beat well. Pour egg into each muffin cup until it is 3/4 full. I like to stir slightly with a fork. Bake 25-35 minutes until muffins have risen and are slightly browned and set. Muffins will keep at least a week in the refrigerator without freezing. Egg muffins can be frozen and reheated. For best results, thaw in refrigerator before reheating. Microwave on high about 2 minutes to reheat.
SOUTH BEACH DIET BACON EGG MUFFINS
Just starting the south beach diet and I wanted something that traveled well for breakfast. This is a quick and easy recipe. Very yummy too. It comes out in a neat little package that travels well...but make sure you cover the item when reheating in the microwave.
Provided by TNTDynomite
Categories Breakfast
Time 20m
Yield 6 serving(s)
Number Of Ingredients 5
Steps:
- Preheat oven to 350.
- In an x-large muffin pan, spray each muffin cup with Olive oil cooking spray.
- Place one piece of Canadian bacon in the bottom of each muffin cup
- Crack an egg over the piece of bacon in each muffin cup. Sprinkle the Italian seasoning and pepper over the egg in each muffin cup.
- Sprinkle the cheese over the egg in each muffin cup.
- Place in preheated oven and cook for 15 minutes or until the cheese is slightly brown on top.
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