(Family Features) A new year brings with it new opportunities to better yourself in all kinds of ways, including your health. Start by evaluating your at-home menu to make sure it aligns with your nutritional goals.
This recipe for Broccolini and Bacon Egg Bites offers a better-for-you option that fits within a low-carb lifestyle that can help you eat right and make smarter choices in your kitchen.
Broccolini and Bacon Egg Bites
Recipe courtesy of “The Atkins 100 Eating Solution”
Total time: 45 minutes
Servings: 4
Nonstick cooking spray
5 slices (4 ounces) no-sugar-added bacon
5 large eggs
3 ounces cream cheese
2 tablespoons feta cheese
1 tablespoon hot sauce
1/2 teaspoon kosher salt, plus additional, to taste, divided
4 1/2 ounces broccolini (5-7 stalks), stalks and florets thinly sliced
1 tablespoon water
1 1/2 cups baby arugula
1 tablespoon lemon juice
1 tablespoon extra-virgin olive oil
freshly ground black pepper, to taste
1 cup fresh blueberries
Preheat oven to 350 F. Lightly coat eight silicone egg-bite mold cups or eight cups of standard nonstick muffin tin with nonstick cooking spray and set in large baking pan.
In large nonstick skillet, cook bacon over medium heat until golden, about 5 minutes per side. Transfer to paper towel-lined plate to drain. Chop bacon into small pieces.
In blender, puree eggs, cream cheese, feta cheese, hot sauce and 1/4 teaspoon salt until smooth.
Pour off all but 1 tablespoon fat from skillet. Add broccolini, water and 1/4 teaspoon salt. Cook over medium-high heat, stirring frequently, until broccolini is tender, 3-5 minutes. Remove from heat.
Fill each egg cup with 1 teaspoon bacon and 1 tablespoon broccolini. Top with egg mixture, filling cups to about 1/8 inch from top. Add just enough boiled water to baking pan to come halfway up sides of molds.
Bake egg bites until set, 20-25 minutes. Take pan from oven then take molds from water bath. Let egg bites cool then remove from molds.
In medium bowl, toss arugula, lemon juice, oil and salt and pepper, to taste. Place 3/4 cup salad, two egg bites and 1/4 cup blueberries on four plates and serve.
Nutritional information per serving: 9 grams net carbs; 11 grams total carbs; 2 grams fiber; 14 grams protein; 34 grams fat; 400 calories.
Source: Atkins
