Healthy Muffin-Pan Recipes: Chocolate Chip Pancake Poppers, Kale & Cheddar Egg Bakes
Whip up food that's portion controlled, fun, and easy to eat... Make it in a muffin pan! These two recipes could be the start of one epic brunch party...
1/6th of recipe (4 poppers): 130 calories, 3.5g total fat (1.5g sat. fat), 300mg sodium, 19.5g carbs, 2g fiber, 3g sugars, 3.5g protein
These taste like traditional pancakes, but they're SO much cuter! Add a little syrup, and you're good to go...
Cook: 15 minutes
1/2 cup whole-wheat flour
1/2 cup all-purpose flour
3 packets no-calorie sweetener (like Truvia)
1 tsp. baking powder
1/4 tsp. baking soda
1/4 tsp. cinnamon
1/4 tsp. salt
2 tbsp. light whipped butter or light buttery spread
3/4 cup unsweetened vanilla almond milk
1/4 cup egg whites (about 2 large) or fat-free liquid egg substitute
2 1/2 tsp. vanilla extract
2 tbsp. mini (or chopped) semi-sweet chocolate chips
Optional topping: sugar-free or lite pancake syrup
Preheat oven to 350 degrees. Spray a 24-cup mini muffin pan with nonstick spray.
In a large bowl, combine both types of flour, sweetener, baking powder, baking soda, cinnamon, and salt. Mix well.
In a medium microwave-safe bowl, microwave butter for 15 seconds, or until melted.
Add all remaining ingredients except chocolate chips to the bowl of melted butter. Mix until smooth and uniform.
Add mixture in the medium bowl to the large bowl. Mix until uniform.
Evenly distribute batter into the cups of the muffin pan, and smooth out the tops.
Sprinkle with chocolate chips, and lightly press to adhere.
Bake until a toothpick inserted into the center of a popper comes out clean, 10 - 12 minutes.
MAKES 6 SERVINGS
1/4th of recipe (3 bakes): 183 calories, 9.5g total fat (5.5g sat. fat), 566mg sodium, 8g carbs, 2.5g fiber, 2.5g sugars, 18g protein
Repeat after us: "Kale is delicious. Kale is good for us. Kale tastes great with eggs and cheese." Good! Now let's eat.
Cook: 30 minutes
3 3/4 cups roughly chopped cauliflower or 2 3/4 cups cauliflower rice
1 cup finely chopped kale leaves
1 1/2 cups shredded reduced-fat cheddar cheese
3/4 cup (about 6 large) egg whites or fat-free liquid egg substitute
3/4 tsp. garlic powder
3/4 tsp. onion powder
1/4 tsp. salt
1/8 tsp. black pepper
Preheat oven to 350 degrees. Spray a 12-cup muffin pan with nonstick spray.
If starting with roughly chopped cauliflower, pulse in a blender until reduced to rice-sized pieces, working in batches as needed.
Place cauliflower rice and kale in a large microwave-safe bowl. Cover and microwave for 3 minutes.
Add all remaining ingredients. Stir to mix.
Evenly distribute mixture among the cups of the muffin pan. (Cups will be full.)
Bake until firm and cooked though, 23 - 25 minutes.
MAKES 4 SERVINGS
Chew on this:
Time flies! On this day -- March 30th -- back in 2010, our book Hungry Girl 1-2-3 first hit the shelves. How has it been seven years since 2010??
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