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

Food Recipes
1

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

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
  • 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.

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%

1 Like
2

I’m going to give these a try (with a bit more sausage). :smiley_cat:

1 Like
3

Please let us know what you think of it!

4

can this be made gluten free ??.

5

Good one! I make crustless mini quiches like this, without the rice but with equivalent plain yogurt. They always vary with what the garden and refrigerator can bring.

6

Check the labels on the sausage and hot sauce you use; otherwise this is gluten-free. My husband eats GF so this will be a nice quick meal for him, tho’ I will have to substitute something for the greens for him.

7

so after looking at labels i can be made gf. i did not the hot sauce or the cheese.

8

These are great! But do you have giant mufffin tins? Mine made 15 and not 9…OK I didn’t measure precisely but still! :slightly_smiling: