Smoked Salmon + Parmesan Omelet Muffins
I was on my own for dinner tonight so I ask myself out of all the recipes in the world, what was I in the mood for? Eggs came to mind (I think I saw a pretty photo of a poached egg recently that triggered the craving). I thought about omelets, but I’m not that great at making them, so I then I decided something baked would be fun to try. In a muffin cup. I checked out a few recipes online and settled on this one from Kalyn’s Kitchen as inspiration: Cottage Cheese and Egg Breakfast Muffins. I liked that there was flour in them for a heartier texture and when she said it was like a cross between a biscuit and an omelet, I knew this was the one!
I also LOVE smoked salmon and dill in eggs, so that’s the direction I headed.
Here’s the kind of salmon I buy:
Here’s the recipe I came up with:
- 3 oz fat-free cottage cheese (about 1/3 a cup)
- 2 eggs, beat
- 1/4 cup whole wheat pastry flour
- 1.5 tbsp water
- Lots of dried dill
- 2.5-3 oz smoked salmon (about 1/3 cup chopped?)
- 1 tbsp ground flax (Kalyn used almond meal so I thought maybe the flax would serve the same purpose. But I think it’s safe to call it “optional”)
- 1 tbsp grated parmesan (also pretty much optional)
Preheat oven to 400*. Mix all ingredients together in a bowl. Pour batter into 5 muffin cups (any you like – aluminum, silicone or well-sprayed paper cups). Bake for 15-18 minutes, top with parmesan, bake for 5 minutes more. Makes 5 muffins, 88 kcal + 9 grams of protein each.
After (but before parmesan – I decided to add it a moment later)
On my plate 🙂
My problem was that I did not spray the paper cups well and the muffins totally stuck. I used paper because Kalyn said she microwaves here and obviously you can’t put aluminum in the microwave. I guess I need some silicone ones!
Here’s a photo of the inside consistency – it was PERFECT! Flavor like a biscuit, but still egg-like. And did I mention that I love smoked salmon!?
While the muffins were baking, I popped in some purple haze asparagus (just another variety!) and some cremini mushrooms to have on the side. Drizzled with a little EVOO and sprinkled with more Parmesan.
And I had a piece of cracked pepper bread with Smart Balance.
What a great dinner!! Totalled about 425 kcal, 9 grams fiber and 24 grams protein.
Super Healthy Kids
I bet kids would love these egg muffins as a snack or for breakfast.
I came across this site, Super Healthy Kids, about kids’ nutrition. Those of you who are moms will want to read all of her tips on getting veggies and whole grains into your kids and the cute divided plate that outlines portions with photos!
While I know with kids you just have to cross your fingers and hope for the best, I think one of the keys to raising a healthy eater is to be SUPER enthusiastic about eating veggies, whole grains, fruits etc. Think about the tone of how adults typically talk about vegetables and other nutritious foods:
“Nowwww Johnny, you need to eat those vegetables or you won’t get dessert!”
It’s like you have to ‘get through’ the veggies to get to the ‘real stuff’.
My goal with kids is to be very enthusiastic about eating, cooking and shopping for healthy foods with my kids – I don’t think that’ll be a challenge! And then I’ll sit back and cross my fingers it works. I’m sure I’ll have a house full of veggie-haters regardless! (Actually, I think there have been studies done on kids’ taste buds and veggies not getting along for many years).
And for the record, we’re not planning on kids for 3-4 years at least. I just was thinking about them today in class 🙂
I had a doctor’s appt. this afternoon and didn’t get home until around 5:30. I was pretty hungry but knew dinner was around the corner so I had some fresh strawberries and a few kashis + 2 flatbread triangles (the last!) for a tide-me-over until dinner while I chilled on the couch. Along with a tonic + lime 8)