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Roasted Brussels Sprouts

8/25/2016

I've found that roasting can make almost any vegetable taste amazing and it's no different with brussels sprouts. This recipe is a cinch and I've added pancetta for extra flavor and richness.

INGREDIENTS
1 lb brussels sprouts (about 475 g)
4 oz diced pancetta (I used Citterio brand)
3 T extra virgin olive oil
salt and pepper to taste

Wash, trim and cut brussels sprouts in half and place in a bowl. Toss with 3T olive oil. Add pancetta and toss. Place on parchment lined baking sheet and sprinkle salt and pepper to taste. I love Penzey's California Pepper. Bake at 350 for about 30-35 min or until browned. (I convection baked at 300 for 30 min.) Makes 5, 3/4 cup (about 75g) servings.

Nutrition Facts per 3/4 cup (75g)
Calories: 175
Fat: 14
Fiber: 3.6
Carbohydrate: 8.6
Protein: 6.8

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Breakfast Egg cups

8/23/2016

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I got my busy on today, preparing food for the week and one of my favorite things to do is make breakfast egg cups. These are my "go to" for fast, easy, on the go breakfast and the beautiful thing is you can add almost anything you want to these things and they always turn out good. In this version, I used sausage, zucchini, onion, spinach and tomato but I've also used peppers, mushroom, and kale and the results never disappoint.

Breakfast Egg Cups

Ingredients
1 lb pork breakfast sausage
1 T. Kerrygold butter
1/2 yellow onion
2 medium zucchini
3 cups spinach
12 cherry tomatoes cut in half
7 eggs
salt and pepper

Fry the sausage in a pan until done. Drain cooked, crumbled sausage on a plate with a paper towel. Add 1 T. butter to the pan and melt. Add onion and zucchini and saute until veggies are crisp tender. Add spinach and tomatoes and sauté until spinach is wilted and tomatoes are softened.

In a non stick cupcake tin, spoon the sausage evenly among 12 cups. Top the sausage with equal amounts of veggie mixture trying to even it out among the cups. In a separate bowl, beat the 7 eggs with a whisk until blended. Carefully pour the egg mixture into each cupcake space, partitioning out the egg mixture evenly among the cups. Season the tops with sea salt and ground pepper to taste.

Bake at 300 for about 15-20 minutes or until eggs are set. Let cool slightly and then remove them from the cupcake tin and let cool on a wire rack. Store in an air tight container in the fridge and enjoy a quick breakfast all week!

Egg cups with sausage and veggies. Egg mixture comes next.

These eggs came from my wonderful backyard chickens.

Nutrition Facts
I calculated the macronutrients per egg cup by adding together all the nutrition facts of the ingredients. Depending on the type of sausage, size of zucchini, and number of eggs, the ratios may vary a bit but here is a good guideline.
Total servings: 12
serving size: 1 egg cup
Calories: 155
Protein: 8 grams
Net carb: 2 grams
Fat: 12 grams
For those following a paleo, low carb, or keto lifestyle, these would fit in nicely. They are nutrient dense and high on flavor. They are also great for a post workout snack.

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Roasted Brussels Sprouts

Breakfast Egg cups

Breakfast Egg Cups

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