Beef and Egg
Did You Know ?
15 min prep time • 8 servings 180 calories • 21 grams protein INGREDIENTS :
• 1 pound Ground Beef ( 93 % or leaner )
• 2 tsp chopped fresh sage or 1 / 2 tsp rubbed sage
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 / 2 tsp salt
• 1 / 4-1 / 2 tsp crushed red pepper
• 1 cup chopped fresh vegetables such as tomato , baby spinach , bell pepper , zucchini , or green onion
• 1 / 2 cup shredded reducedfat cheese such as Cheddar , Monterey Jack or American
• 8 large eggs
• Toppings ( option ): Dairy sour cream , salsa , sriracha , ketchup , salt and pepper to taste
Breakfast Mugs
COOKING :
1 . Combine Ground Beef , sage , garlic powder , onion powder , salt , and crushed red pepper in a large bowl , mixing lightly but thoroughly . Heat large nonstick skillet over medium heat until hot . Add beef mixture , cook 8 to 10 minutes , breaking into 1 / 2-inch crumbles and stirring occasionally . Remove skillet from heat ; let cool 10 minutes , stirring occasionally .
2 . Evenly divide beef and vegetables into eight food-safe , quart-size plastic bags . Close securely and refrigerate up to 4 days .
3 . For each serving , spray one 6- to 12-ounce microwave safe mug or bowl with non-stick cooking spray . Add 1 egg and 1 tablespoon water ; whisk with fork . Stir in 1 bag refrigerated beef-vegetable mixture .
4 . Microwave , uncovered , on HIGH 30 seconds . Remove from oven ; stir . Continue to microwave on HIGH 30 to 60 seconds or until egg is just set . Stir . Top with cheese . Let stand 30 seconds or until cheese is melted . Season with salt and pepper , if desired . Serve with toppings , if desired .
Note : Ground Beef should be cooked to an internal temperature of 160F .
On average , young people , 10- to 19-yearolds , gain 15-20 percent of their final adult height , and 40-50 percent of their adult weight during this time . Bone mass also increases by 40 percent .
Many tweens and teens fall short on consuming essential nutrients to support learning , activity , and development such as highquality protein , iron , zinc , choline , and vitamins B6 and B12 , which can be found in beef .
Source : BeefItsWhatsForDinner . com
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