Beef Sausage & Egg Muffin Cups
Make a breakfast on-the-go with these beef and egg muffin cups.
-
50
min -
6
SERVINGS -
220
Cal -
25 g
Protein
Ingredients:
- 1 recipe Basic Country Beef Breakfast Sausage (recipe follows)
- 1 can (4-1/2 ounces) chopped green chiles, undrained
- 1/2 cup shredded reduced-fat Monterey Jack cheese
- 5 large eggs
- 1/4 cup reduced-fat milk
- 1 to 2 teaspoons regular or chipotle hot pepper sauce
Toppings (optional):
- Chopped green onion or chives, chopped tomato, salsa or additional hot sauce
Cooking:
-
Preheat oven to 375°F. Coat 12-cup standard muffin pan with cooking spray. Prepare Basic Country Beef Breakfast Sausage. Stir chiles and cheese into sausage mixture. Evenly divide mixture into prepared pan.
Basic Country Beef Breakfast Sausage: Combine 1 pound Ground Beef (93% lean or leaner), 2 teaspoons chopped fresh sage or 1/2 teaspoon rubbed sage, 1 teaspoon garlic powder, 1 teaspoon onion powder, 1/2 teaspoon salt, 1/4 to 1/2 teaspoon crushed red pepper in large bowl, mixing lightly but thoroughly. Heat large nonstick skillet over medium heat until hot. Add sausage mixture; cook 8 to 10 minutes, breaking into 1/2-inch crumbles and stirring occasionally.Cook's Tip: Cooking times are for fresh or thoroughly thawed ground beef. Ground beef should be cooked to an internal temperature of 160°F. Color is not a reliable indicator of ground beef doneness. -
Whisk eggs, milk and hot sauce, as desired, in medium bowl. Evenly divide egg mixture over sausage mixture in muffin cups.
-
Bake in 375°F oven 17 to 20 minutes or until egg mixture is set and just beginning to brown. Let stand 2 minutes. Loosen edges; remove from muffin pan. Season with salt and pepper and garnish with Toppings, as desired.
Nutrition:
220 CALORIES
0 % *
5g SAT FAT
0 % DV **
25.4g PROTEIN
0 % DV
2.8 mg IRON
0 % DV
5.2 mg ZINC
0 % DV
* Based on a 2,000 calorie diet
** Percent Daily Values are based on a 2,000-calorie diet
Nutrition information per serving, 1/6 of recipe: 220 Calories; 104.4 Calories from fat; 11.6g Total Fat (5 g Saturated Fat; 0.2 g Trans Fat; 1.1 g Polyunsaturated Fat; 4.3 g Monounsaturated Fat;) 218 mg Cholesterol; 451 mg Sodium; 3.1 g Total Carbohydrate; 0.9 g Dietary Fiber; 1.5 g Total Sugars; 25.4 g Protein; 0 g Added Sugars; 112.7 mg Calcium; 2.8 mg Iron; 343 mg Potassium; 1 mcg Vitamin D; 0.4 mg Riboflavin; 4.2 mg NE Niacin; 0.4 mg Vitamin B6; 2.4 mcg Vitamin B12; 284 mg Phosphorus; 5.2 mg Zinc; 28.5 mcg Selenium; 188.8 mg Choline.
This recipe is an excellent source of Protein, Riboflavin, Niacin, Vitamin B6, Vitamin B12, Phosphorus, Zinc, Selenium, and Choline; and a good source of Iron.
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