Beef and Egg Breakfast Mugs and Burritos
Angie Horkan from the Wisconsin Beef Council stopped by News 8 This Morning with a pair of hot breakfast recipes for February:
Beef Breakfast Burrito
Total Recipe Time: 20 to 25 minutes
Makes 4 servings
12 ounces Ground Beef (96% lean)
1 medium red bell pepper, chopped
1 small onion, finely chopped
2 teaspoons ground ancho chile powder
1/2 teaspoon ground cumin4 eggs, beaten
2 tablespoons water
1 tablespoon finely chopped fresh cilantro
1/4 teaspoon salt (optional)
1/3 cup reduced-fat shredded Mexican cheese blend or shredded Cheddar cheese
4 medium spinach or plain flour tortillas (10-inch diameter), warmed
Lime-Cilantro Cream (optional):
1/2 cup reduced-fat dairy sour cream
1 tablespoon fresh lime juice
1 tablespoon finely chopped fresh cilantro
Combine Lime-Cilantro Cream ingredients in small bowl, if desired. Set aside.
Heat large nonstick skillet over medium heat until hot. Add Ground Beef with bell pepper, onion, chili powder and cumin; cook 8 to 10 minutes, breaking into small crumbles and stirring occasionally. Remove from beef mixture from skillet; keep warm.
Combine eggs, water and 1 tablespoon cilantro in medium bowl. Spray same skillet with cooking spray. Pour into skillet; cook over medium heat 2 to 3 minutes or until scrambled, stirring occasionally. Season with salt, if desired. Stir in beef mixture and cheese; cook 1 minute or until heated through, stirring occasionally.
Spoon beef mixture evenly in a row across center of each tortilla, leaving 1-inch border on right and left sides. Fold right and left sides of tortilla over filling. Fold bottom edge up over filling and roll up; cut diagonally in half. Serve with Lime-Cilantro Cream and salsa, as desired.
Cook’s Tip: 1 cup egg substitute can be substituted for beaten eggs. Omit water. Continue as directed in step 3.
Cook’s Tip: Cooking times are for fresh or thoroughly thawed Ground Beef. Ground Beef should be cooked to an internal temperature of 160ºF. Color is not a reliable indicator of Ground Beef doneness.
Nutrition information per serving: 446 calories; 17 g fat (6 g saturated fat; 5 g monounsaturated fat); 270 mg cholesterol; 824 mg sodium; 41 g carbohydrate; 3.3 g fiber; 33 g protein; 6.8 mg niacin; 0.4 mg vitamin B6; 2.2 mcg vitamin B12; 5.6 mg iron; 44.6 mcg selenium; 5.0 mg zinc; 193.9 mg choline.This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium, zinc and choline; and a good source of fiber.Nutrition information per serving, using 1 cup eggbeaters: 429 calories; 14 g fat (5 g saturated fat; 3 g monounsaturated fat); 59 mg cholesterol; 867 mg sodium; 41 g carbohydrate; 3.3 g fiber; 34 g protein; 6.8 mg niacin; 0.4 mg vitamin B6; 1.8 mcg vitamin B12; 6.0 mg iron; 44.7 mcg selenium; 5.3 mg zinc; 69.3 mg choline.
This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc; and a good source of fiber and choline.
Beef and Egg Breakfast Mugs
Total Recipe Time: 5 to 10 minutes (breakfast preparation and cook)
Preparation Time: 25 to 30 minutes (make ahead preparation)
Makes 8 servings
1 recipe Basic Country Beef Breakfast Sausage (recipe follows)
1 cup chopped fresh vegetables such as tomato, baby spinach, bell pepper, zucchini or green onion
1/2 cup shredded reduced-fat cheese such as Cheddar, Monterey Jack or American
8 large eggs
Salt and pepper (optional)
Toppings (optional):Dairy sour cream, salsa, sriracha, ketchup
Prepare Basic Country Beef Breakfast Sausage. Remove skillet from heat; let cool 10 minutes, stirring occasionally. Evenly divide beef and vegetables into eight food-safe quart-size plastic bags. Close securely and refrigerate up to 4 days.
For each serving, spray one 6 to 12-ounce microwave-safe mug or bowl with non-stick cooking spray. Add 1 egg and 1 tablespoon water; whisk with fork. Stir in 1 bag refrigerated beef-vegetable mixture.
Microwave, uncovered, on HIGH 30 seconds. Remove from oven; stir. Continue to microwave on HIGH 30 to 60 seconds or until egg is just set. Stir. Top with cheese. Let stand 30 seconds or until cheese is melted. Season with salt and pepper, if desired. Serve with Toppings, if desired.
Basic Country Beef Breakfast Sausage:
Combine 1 pound ground beef (93% lean or leaner), 2 teaspoons chopped fresh sage or 1/2 teaspoon rubbed sage, 1 teaspoon garlic powder, 1 teaspoon onion powder, 1/2 teaspoon salt, 1/4 to 1/2 teaspoon crushed red pepper in large bowl, mixing lightly but thoroughly. Heat large nonstick skillet over medium heat until hot. Add beef mixture; cook 8 to 10 minutes, breaking into 1/2-inch crumbles and stirring occasionally.
Taco Seasoning Variation:
Prepare beef as directed above, substituting 1 packet (1 ounce) reduced-sodium taco seasoning mix for herbs and seasonings in step 1.
Cook’s Tip: Frozen vegetable blends or frozen shredded potato nuggets may be substituted.
Cook’s Tip: Cooking times are for fresh or thoroughly thawed Ground Beef. Ground beef should be cooked to an internal temperature of 160°F. Color is not a reliable indicator of ground beef doneness.
Nutrition information per serving: 178 calories; 9 g fat (4 g saturated fat; 4 g monounsaturated fat); 225 mg cholesterol; 297 mg sodium; 2 g carbohydrate; 0.4 g fiber; 21 g protein; 4.9 mg niacin; 0.3 mg vitamin B6; 1.6 mcg vitamin B12; 2.3 mg iron; 25.4 mcg selenium; 3.8 mg zinc; 188.6 mg choline.
This recipe is an excellent source of protein, niacin, vitamin B12, selenium, zinc and choline; and a good source of vitamin B6 and iron.