Healthy Recipes

Breakfast Egg Cups

I love eggs - they're my favorite source of protein. I eat at least 2 a day. 

These egg cups are so easy to make and they don't take much time at all. The most time-consuming part is just cutting up the veggies to put in each cup! 

Here's how to make the one on the very bottom row:

Total Time: 35 min.

Prep Time: 15 min.

Cooking Time: 20 min.

Yield: Makes 6 servings, 2 egg cups each

 

Ingredients:

Nonstick cooking spray

½ cup unsweetened almond milk

16 large egg whites (2 cups)

Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)

2 slices cooked turkey bacon, chopped

2 cups chopped green bell peppers

1 cup chopped onion

 

Preparation:

1. Preheat oven to 350° F.

2. Prepare twelve muffin cups by coating with spray. Set aside.

3. Combine almond milk and egg whites in a medium bowl. Season with salt and pepper, if desired; whisk to blend. Set aside.

4. Evenly divide turkey bacon, bell peppers, and onion between prepared muffin cups.

5. Evenly pour egg white mixture over turkey bacon mixture.

6. Bake for 15 to 20 minutes, or until a toothpick inserted into the center of egg cups comes out clean, and eggs are set.

1/2 red & 1/2 green.

Make sure to tag me if you try it out for yourself! 😊

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Oven-Baked Panko-crusted Chicken Tenders

I'm always looking for healthier versions of unhealthy foods, because I'm a total foodie, and I have the mentality that we shouldn't sacrifice taste for health. I always see my step-dad eating the Perdue chicken tenders but those are breaded and filled with preservatives and unnecessary ingredients, so I decided to make my own to satisfy my cravings without breaking my healthy nutrition plan!

I got all my ingredients from Trader Joe's (they have chicken tenders already cut up for you!)


Oven-Baked Panko-crusted Chicken Tenders

Prep time: 15 min
Cook time: 15-20 min
Total time: 30-35 min

Ingredients:

  • Chicken tenders (Trader Joe's) or chicken breasts (cut into smaller/thinner slices)
  • 2 eggs
  • 1 cup Panko breadcrumbs
  • Sprinkle of salt, pepper
  • OPTIONAL: chili powder, curry powder, nutritional yeast (for extra nutrients), etc.

Prep (optional):

  • If you feel like your chicken needs tenderizing, you can but with the chicken tenders, I didn't feel like it was necessary.

Instructions:

  1. Preheat oven to 375 degrees
  2. Line up your chicken, then bowl of eggs, seasoned panko crumbs, and a cookie sheet sprayed with coconut oil spray
  3. Dip your chicken tender one by one into the egg yolks
  4. Coat evenly with panko crumbs
  5. Re-dip and coat if you want more breading (would be crispier)
  6. Place onto cookie sheets and bake in the oven for 15-20 minutes until the breading is browned and crispy-looking

ENJOY!! The chicken turned out to be just right! Juicy and tender! SUCCESS.


CONTAINERS: 2 chicken tenders = 1.5 red, 1 yellow

I'd love to see your photos! Tag me on Facebook or Instagram (@driristian)!


If you want to watch the process: