I like this meal, there is somthing about broccoli and cheddar that goes together. I was first introduced to this combo by eating a baked potatoe that was topped with butter, broccoli and cheddar. Yum. Now I think about this as a classic American combonation.
Ingredients
1/4C dry quinoa (160c, 28k, 6p, 3f)
2C water
2C homemade chicken broth (86c, 8.47k, 6.05p, 0f)
7 eggs (519c, 2.63k, 44.03p, 0f)
2T flax meal (70c, 5k, 2.8p, 3f)
6T water
1/2C grated Cheddar cheese (296c, 1k, 18.32p, 0f)
1/2 chopped broccoli florettes (12.5c, 2k, 1p, 1.5f)
1/4 second olive oil spray (1c, 0k, 0p, 0f)
Dish totals: 1144.5c, 47.1k, 78.2p, 1.5f
12 servings
Per serving: 95.38c, 3.93k, 6.52p, .13f
Directions
First gather all the ingredients you will need and wash veggies.
2) Prepare quinoa: Soak quinoa in water for ~5 minutes, then swish with your fingers to clean. Drain via a sieve, and rinse under running water. Add broth to a saucepan and bring to a boil, add quinoa, stir, then cover and bring back to a boil. Then lower heat so that it simmers, put a lid on and cook for ~15 minutes, or until the seed is fluffy and the liquid is absorbed. While cooking quinoa prepare the rest of the recipe.
3) Prepare flax seeds: Grind flax seeds into a meal, and place the meal in a bowl with 6T water. Mix a bit with a fork to get everything wet and set aside for ~5-10 minutes to gel.
4) Turn oven on 350F. Place silicon cupcake forms in a 12-cup muffin tin and spray with olive oil. Grate the cheese and set aside. Whisk the eggs and add the flax seed mixture and salt/pepper; combine well.
4) Place a teaspoon of quinoa, aspoonful of broccoli and cheese into each silicon cup. Pour eggs/flax mixture into the cups giving a little stir to make sure the egg mixture gets to the bottom of the cup. Place in the oven and bake 30 minutes.
5) Remove from oven, remove bites from the silicon cups, and place on a cooling rack
[x] Flexitarian + Omnivore
[x] Gluten free
[x] Weight Maint
[x] Keto Diet
[x] Mediterranean
[O] Lectin Avoidance: eggs
[x] Oxilate Avoidance
[x] Purine Avoidance
[x] Allergies: EGGS, MILK PRODUCTS
— with changes —
[x] Vegan: use veggie eggs + broth
[x] Vegetarian: use veggie broth
[x] Pescatarian: use veggie broth
Comments
These are protein hard-packed little gems for people on the go. Make them on a weekend, keep out what you will use for the week and freeze the rest. The ultimate “grab and go” breakfast. I prefer them warmed up, but others are ok with them cold.
