Category: Breakfast

Believe it or not, I have never had a breakfast strudel before so why not try it out.  Think it will be good but you know I eat anything healthy anyways so who knows.  You guys will have to tell me.  Let me know if you “liked” this or not.

You know what’s nice about this, I get to try these before I post them and see if they are healthy for my body and if I like them.  Usually if it doesn’t taste good I don’t post it or if it doesn’t meet my health needs.  I have very specific health needs and so everything I usually post can generally speaking give you all the nutritional needs you require with all around nutrition.  If you are loading on carbohydrates for a race or trying to gain weight, all of these can help.  It could be your trying to lose weight; to get to that goal but within moderation of what you need out of it try and eat properly and have some of these recipes  You will have to get help from other professionals too and if you need it, just let me know. Anyways back to a good breakfast meal.

Ingredients:

2 cups broccoli cut up into small pieces

10  9x14inch sheets of thawed dough

1/2 teaspoon of mustard powder

1/2 teaspoon of salt

1/4 teaspoon of pepper

4 large eggs

1 cup of diced small pieces of ham or turkey

2/3 cup of shredded cheese preferably cheddar

virgin olive oil for the pan

a skillet

Directions:

Preheat the oven to 400. Spray a small baking sheet with cooking spray.

Bring a medium pot of water to a boil. Add the broccoli pieces and cook them until tender or crisp depending on how you like it.  These should be generally 3-4 minutes.  Drain well and dry the broccoli before leaving it aside.

Meanwhile, lay out 1 dough sheet on your work surface; alternatively you can make your own dough but I usually go to the bakery or store to get mine.  Point the long side facing you covered with a clean damp towel to prevent it from drying out.  Lightly spray the dough with cooking spray.  Continue by layering the other sheets of dough the same way.

After spreading out your sheets of dough, whisk tgether the mustard powder, salt, pepper and egg in a bowl.  Stir the broccoli and ham or turkey pieces into the egg mixture.

Heat the oil in a large skillet over medium heat.  Add the egg mixture and cook until just set.  Stir the mixture with a spatula so it doesn’t stick to the pan.  Do not over cook the mixture!! Spoon out the mixture onto your dough sheets leaving about 2inches all the way around the boarder.  Sprinkle a little bit of cheese on each one.  Fold one side of the dough sheet over and roll up each one.

Note: Do not roll each one to tightly because it will expand with heat.

Place each strudel, seam side down on the baking sheet and baking tray.  Lightly spray the strudel with cooking oil.  Cut slits in the top to allow the steam to escape.  Bake until the filling is hot and your dough is golden.  This should take about 15-18 minutes.  Take them out and let them cool on the baking sheet at least 5-10 minutes.

Per serving:2 strudels

Cal:233

Protein 18g

Total Fat 9g

Sat Fat 3g

Mono Sat Fat 4g

Carbo 21g

Fiber 2g

Sugar 1g

Calcium 116mg

Iron 2mg

Sodium 820mg

Nutrition Info:

Total Fat 27g – Saturated Fat 9g

Cholesterol 302mg

Sodium 405 mg

Fiber 0.8g

Sugar 1.5g

Protein 23g

Ingredients:

12 hard-boiled eggs, well chilled

2 lbs sausage meat – this can be of your choosing

1/2 cup flour

4 eggs, beaten

1 1/2 cup breadcrumbs

1/2 cup of virgin olive oil

Directions:

Divide sausage into 12 equal portions.  Roll each egg i flour then wrap the sausage around each egg.

Dip sausage-wrapped eggs into beaten egg yolk and roll bread crumbs around.  This can be difficult so take your time.  It is also been easier to take egg yolk and spread it manually instead of dipping it in.

Heat oil to 350F and cook each egg for 4-5 minutes or until sausage is cooked and browned.

Drain on paper and serve warm or cool the next day.

This one was a little more challenging with the egg yolk and bread crumbs but once you get the hang of it.  It is fun and easy to do.

Regards,

Lightning Strike Team

Super great breakfast, I love the traditional Egg in a Basket but I decided that it wasn’t good enough. I needed some more flavor so I made it with Grilled Cheese.  I do admit, it’s not the healthiest out there with dairy products that have a lot of unwanted fat but you also have to think about what are body needs is a certain amount of dairy each day to maintain bone density.

To me that day was today! So bring on the milk and cheese 🙂

Ingredients: per sandwich

2 slices of multi-grain or rye bread – whatever bread you want…I am a health nut

1 tablespoon of unsalted butter

1 large egg

2 slices of Canadian bacon – this is the only best kind 🙂

1/3 cup of shredded cheese – I like low fat Marble or Swiss

Optional: 1 teaspoon of honey mustard

Directions: 

Cut a 2 inch hole from the center of one slice of bread  Melt butter in a medium non-stick skillet over medium to low heat.

When the pan is ready (foams), place the cut slice of bread in the pan and toast lightly, about 30 sec to 1 minute. Crack the egg into the hole of the bread and season with pepper. Cook egg until desired style or until golden brown.  This should take about 2 minutes.

Flip the egg bread, sprinkle half of the cheese on the bread and top of the ham or bacon.  Spead mustard on the second piece of bread as well if you want it. It is time to close the sandwich.  Cook until well browned but not burned…. the cheese will begin to melt.  Once again flip the entire sandwich until all the cheese is melted and it’s ready to serve.

Do this how ever many times you want an egg in a basket grilled cheese.  So so good!!!

Regards,

Lightning Strike Team

INGREDIENTSNutrition

SERVINGS 1UNITS US

• 1slice ham, thin
• 1egg
• 2teaspoons parmesan cheese, grated
• 1tablespoon green onion, chopped
• smidge oil
• salt

• pepper

DIRECTIONS

1. Preheat oven to 375F or skillet on medium – high.
2. Oil your ramekin, silpat cup or muffin tin. I would use a muffin tin.
3. Place the ham inside of it, making a nice cup.

– If you’re using a skillet, you need the easy round metal egg circles which you place the ham inside.  Followed by the egg.

4. Crack your egg into the center.
5. Top with green onion, cheese and green peppers.
6. Salt and pepper to taste.
7. Bake for 15 minutes. I prefer the yolk still runny — less time.
8. Pop onto your plate and serve.