March 17, 2022
Choline Breakfast Skillet
Choline Breakfast Skillet
INGREDIENTS
- 6 large, Eggland’s Best Eggs
- 2 tablespoon milk
- 2-3 tablespoon butter
- 1 lb lean ground beef
- ½ cup chopped onion
- ½ cup chopped red bell pepper
- 2 cups chopped cauliflower florets
- ¼ teaspoon pepper
- ½ teaspoon salt
- ¼ teaspoon paprika
- ½ teaspoon garlic powder
- 1 cup low-fat shredded cheese
METHOD
- Whisk eggs in small bowl. Add milk and set aside.
- Melt 2 tbsp butter in large skillet. Add ground beef, breaking it up as it cooks. Cook for about 5-7 minutes over medium-low heat, or until cooked through. Move cooked ground beef to a plate.
- Add remaining tbsp butter to skillet if needed. Add onion, pepper, cauliflower and spices. Cook for 5 minutes, or until veggies are cooked through.
- Pour egg mixture over veggies and cook on medium-low heat for 3-5 minutes, until eggs are cooked through and scrambled.
- Add ground beef back into skillet and top with cheese.
- Optional toppings/add in’s: greens, mushrooms, avocado, oregano, parsley, cilantro, sour cream, greek yogurt, etc!
Ingredients 8 large eggs 1 cup liquid egg whites 1 cup high-protein ricotta ¼ cup crème fraîche ¼ cup grated parmesan ½ teaspoon salt ¼ teaspoon ground pepper 2 tablespoons extra-virgin olive oil 3 cups thinly sliced leeks, rinsed well and patted dry 1 pound asparagus, trimmed and cut into 1-inch pieces 200–300g firm tofu, crumbled 1 cup shelled edamame 2 tablespoons pesto ¼ cup fresh basil
Ingredients For the salmon 2 salmon fillets (about 150g each) 1 tbsp soy sauce (low sodium) 1 tsp mirin 1 tsp sesame oil 1 tsp grated ginger 1 garlic clove, minced For the bowl 1 cup cooked brown rice or sushi rice 1 cup edamame, shelled 1 cup bok choy, chopped 1 medium carrot, julienned 1/2 cucumber, sliced 1 tbsp sesame seeds 2 green onions, sliced Nori strips (optional) For the dressing 1 tbsp soy sauce (low sodium) 1 tbsp rice vinegar 1 tsp sesame oil 1 tsp honey or maple syrup 1/2 tsp grated ginger
Ingredients 2 cups broccoli (finely chopped, raw) 2 cups kale (finely chopped, stems removed for best texture) 1 cup broccoli sprouts 200g chicken thigh fillets (trimmed & cooked) ¼ cup almonds (roughly chopped) ¼ cup sunflower seeds ¼ cup feta cheese (optional) 2 tbsp red onion (finely diced) Sulforaphane-Boosting Dressing ½ cup Greek yogurt 1 tbsp olive oil 1 tbsp lemon juice 1 tsp Dijon mustard 1 tsp whole mustard seeds OR ½ tsp mustard powder 1 tbsp hemp seeds 1 tsp honey (optional) Salt & pepper to taste Method Step one - Cook The Chicken Season and cook thigh fillets until golden and cooked through. Rest, then slice. Step two - Chop your greens Finely chop broccoli and kale. Step Three - Activate the sulforaphane Let the chopped broccoli sit for 5–10 minutes before mixing . Step four - Massage the kale Add a pinch of salt and massage for 1–2 minutes until softened. Step five - Combine salad Add broccoli, kale , broccoli sprouts, chicken, almonds, sunflower seeds, feta, and onion. Step six - Make the dressing Whisk everything together until creamy. Step seven - Toss & serve Mix well and let sit 5–10 minutes for best flavour. Nutritional Information & Cooking Times Serves: 2-3 Prep time: 15 minutes Cook time: 12 - 15 minutes 460 kcal | 20g Fat | 38g Protein | 15g Carbohydrates