CUISINE
Start the School Year with a Balanced Breakfast
As students settle back into school , moms are also getting back into the swing of a morning routine .
One thing that can ’ t be missed ? A complete breakfast . Research shows that eating breakfast helps children concentrate and focus at school , giving moms good reason to serve up balanced nutrition before that first morning bell .
Most days , finding time for a balanced breakfast may be easier said than done . One way to help alleviate the morning rush is to make breakfast ahead of time , so it ’ s ready to go before sending children off to school . These make-ahead Protein-Packed Eggs in a Nest are simple and fun to make . Served with an 8-ounce glass of milk , they make for a delicious breakfast to help start everyone ’ s school day off right .
Protein-Packed Eggs in a Nest Nonstick olive oil spray 4 c . frozen shredded potatoes , defrosted 3 lg . eggs 3 lg . egg whites 1 / 4 c . fat-free milk 1 / 4 tsp . salt 1 / 8 tsp . pepper 1 / 3 c . cooked , lean , ground turkey sausage , crumbled 1 / 3 c . green bell pepper , diced 1 / 3 c . tomato , chopped 1 / 3 c . part-skim mozzarella cheese , shredded Spinach Mushrooms
Heat oven to 400 F and spray a 12-well muffin tin with nonstick olive oil spray . Place a scoop of shredded potatoes into each muffin hole , pressing around edges to create a “ nest .” Bake for 15 to 20 minutes or until lightly golden . Remove pan from oven , and gently press any fallen potatoes back up against sides of each muffin hole with a spoon . Turn oven down to 350 degrees . In a bowl , add eggs , egg whites , 1 / 4 cup of milk , salt and pepper . Whisk to combine and place in fridge while preparing green pepper , tomato or additional vegetables . Stir cooked meat and vegetables into the bowl with egg mixture and pour equally between all nests . Sprinkle a pinch of cheese over each one . Bake for 15 to 20 minutes or until egg is set . Remove from oven and serve with an 8-ounce glass of fat-free milk . Note : Nests can also be stored in airtight bags in fridge once cool for three or four days , and be reheated for an on-the-go breakfast . Serves six .
Nutritional information per serving : 200 calories ; 4.5 g . fat ; 1.5 g . saturated fat ; 105 mg . cholesterol ; 17 g . protein ; 23 g . carbohydrates ; 1 g . fiber ; 510 mg . sodium ; 381 mg . calcium ( 40 percent of daily value ). Figures include an 8-ounce glass of fat-free milk .
Find more nutritious recipes to pair with milk at milklife . com .
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