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Grab-and-Go Chicken Sausage, Egg, Brown Rice Breakfast Muffins

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On a recent Sunday, I was getting ready to make breakfast for my family, and perusing what I had in the fridge. Inspired by Ian Whitcomb’s quinoa bites, I wondered if I could get the same results with the brown rice and chicken sausage I had on hand. And I did!

This recipe is so versatile! Use any cooked grain you have available – quinoa, brown rice, etc. – as a base, and throw in eggs and vegetables. You can use spinach, carrots, peppers, tomatoes, onions, cheese and/or herbs to your liking – the variations are endless! Make this at your leisure on the weekend, refrigerate some and freeze the rest. It’s a quick, easy, and nutritious breakfast or snack for your on-the-go family!

Further Food Nutritionist Commentary:

This muffin has eggs and chicken sausage for filling, lean protein, and a bounty of nutrients from the vegetables. Swiss chard is a great source of vitamin A, C and magnesium, and zucchini has tons of vitamin C, B6, potassium, magnesium and fiber. It’s gluten-free, dairy-free, and at less than 100 calories each, make sure the kids have two or three!

By Karen Tayeh, Nutritionist
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Grab-and-Go Chicken Sausage, Egg, Brown Rice Breakfast Muffins

  • Prep Time:12 mins
  • Cook Time:35 mins
  • Servings: 9 muffins

Ingredients

1 tablespoon olive oil

4 cups swiss chard (stems removed to the base of the leaf, finely chopped, about 6-7 large leaves, rinsed well)

2 whole eggs

3 egg whites

3 heaping tablespoons of Further Food Collagen

1 zucchini (finely chopped or grated, drained well)

2 tablespoons parsley (chopped)

½ teaspoon thyme

3 organic, pre-cooked chicken sausage links (about 2 ounces, coarsely chopped)

1 cup cooked brown rice (or quinoa)

1 teaspoon salt

1 teaspoon pepper

½ cup cheddar cheese (grated, optional)

1 teaspoon hot sauce (optional)

Instructions

  1. Heat olive oil in a large skillet. Preheat oven to 325 F.
  2. Saute swiss chard for 3-5 minutes on medium-low heat until wilted, set aside.
  3. In a large bowl, whip together eggs and egg whites.
  4. Add remaining ingredients and swiss chard to the eggs.
  5. Lightly spray or line a muffin tray and fill to just below the top.
  6. Bake for 25-30 minutes until just set.
  7. Let cool slightly and serve.
  8. If freezing, place on a single layer in the freezer and once frozen, place into plastic bags or an air-tight container.
Heat olive oil in a large skillet. Preheat oven to 325 F. Saute swiss chard for 3-5 minutes on medium-low heat until wilted, set aside. In a large bowl, whip together eggs and egg whites. Add remaining ingredients and swiss chard to the eggs. Lightly spray or line a muffin tray and fill to just below the top. Bake for 25-30 minutes until just set. Let cool slightly and serve. If freezing, place on a single layer in the freezer and once frozen, place into plastic bags or an air-tight container.

Nutrition Information

Per Muffin:  Calories: 83; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Polyunsaturated Fat: 0g; Cholesterol: 51mg; Sodium: 390mg; Potassium: 205mg; Carbohydrate: 8g; Fiber: 1g; Sugar: 1g; Protein: 5g

Nutrition Bonus: Vit A: 24%; Vit C: 20%; Iron: 5%

 

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Karen Tayeh Health Expert
Growing up, my mom or dad made breakfast everyday for my three siblings and me, which usually consisted of rice, eggs and meat. Dinner was usually something simple but yummy like chicken adobo, a side of vegetables and of course more rice. Everything they made was so fragrant, tempting and delicious! When I had my own family, it came naturally that I would cook most meals and introduce them to rice as a staple. I have tweaked some things though, like substituting brown rice for white, using organic and humanely produced meats as opposed to highly processed varieties (and eating meat less often), and incorporating vegetables, beans and fruit into the breakfast rotation.

I have had the good fortune of being able to stay at home while raising my kids but since they weren’t going to stay young forever, I decided to do something with my lifelong interest in food and wellness. Through Teachers College, Columbia University in New York City, I will shortly be earning a Master’s in Nutrition and Public Health as well as qualify to become a Registered Dietitian Nutritionist. Very shortly! Of interest to me is helping others maximize personal health and make smart AND satisfying food choices.

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6 thoughts on “Grab-and-Go Chicken Sausage, Egg, Brown Rice Breakfast Muffins

  1. Susan Curley

    Great Recipe/idea. You can always find ingredients to make this- in your fridge. I made a variation for my family and doubled the batch and there were none left over to freeze. Everyone loved them

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