“Lighten Up with California Dairy” Challenge: Baked Migas Cups

note: I received a gift card to offset the expense of my ingredients. By posting this recipe I am entering a recipe contest sponsored by the California Milk Advisory Board and am eligible to win prizes associated with the contest. I was not compensated for my time.

As spring break comes to an end, I face the harsh reality of returning to my normally scheduled life. This week I’ll be starting the clinical rotation of my dietetic internship, which is sure to keep me pretty busy.

Baked Migas Cups | The Slender Student That being said, a decrease in free time isn’t a legit excuse for being slack on the whole slender thing, so today’s recipe is a super easy and insanely delicious make ahead breakfast. These baked migas cups are the ideal meal for those mornings when you need to get out the door fast. Grab a couple, nuke ‘em for 30 seconds, and be on your way.

Baked Migas Cups | The Slender Student Baked Migas Cups | The Slender Student Baked Migas Cups | The Slender Student Baked Migas Cups | The Slender Student

Baked Migas Cups
Servings: 12 | Calories per serving: 88
Fat: 4 g (Sat Fat: 2 g) | Carbohydrate: 5 g | Fiber: 1 g| Protein: 8 g

ingredients:

1 medium Idaho potato

1 cup chopped onion

4 eggs

1 1/2 cup liquid egg whites

1/4 cup chopped canned jalapeños

1/2 teaspoon garlic powder

1 teaspoon salt

1/2 teaspoon pepper

3 ounces California Jack Cheese with Jalapeño and Red Pepper

PAM Original nonstick spray

 

directions:

1. Preheat your oven to 350° and coat a muffin tin with PAM.

2. Thinly slice the potato into 12 slices and place them in the bottom of the muffin tin; if you have potato leftover, chop it up

3. In a medium skillet coated with PAM, sauté your onion and any extra potato pieces over medium-high heat until the onions are slightly translucent

4. While the onions and potatoes are cooking, bake the potato slices for 10 minutes

5. In a large mixing bowl, whisk together the eggs, egg whites, and herbs

6. Stir in the cooled onions, potatoes, and cheese

7. Evenly divide the egg mixture among the muffin cups and bake for 20-25 minutes

Thank you to Real California Dairy for sponsoring this post and be sure to check out The Dairy Council of California’s site for more slender dairy tips!

Rosemary Roasted Sweet Potatoes and Parsnips

Rosemary Roasted Sweet Potatoes and Parsnips | The Slender Student It’s a beautiful coincidence that my refrigerator housed both leftover rosemary from this cocktail and parsnips. It just so happens that rosemary is my favorite herb to roast with, and that parsnips are my new favorite vegetable for roasting. Life rocks!

Rosemary Roasted Sweet Potatoes and Parsnips | The Slender Student Rosemary Roasted Sweet Potatoes and Parsnips | The Slender Student Rosemary Roasted Sweet Potatoes and Parsnips | The Slender Student Rosemary Roasted Sweet Potatoes and Parsnips | The Slender Student As a side note, this recipe makes two servings. If you’re cooking for one, like me, you should know that I had the first portion alongside a turkey burger. The following day, I whipped up a little B4D (breakfast for dinner) and turned these into a hash with sautéed onions, avocado, and a fried egg on top. Again, life rocks!

Rosemary Roasted Sweet Potatoes and Parsnips | The Slender Student Rosemary Roasted Sweet Potatoes and parsnips
Servings: 2 | Calories per serving: 150
Fat: 4 g (Sat Fat: 0.5 g) | Carbohydrate: 27 g | Fiber: 5 g| Protein: 2 g

ingredients:

3 parsnips

1 small sweet potato

1/2 tablespoon olive oil

1 sprig rosemary

salt and pepper, to taste

PAM Original nonstick spray
 

directions:

1. Preheat your oven to 400° and coat a large baking sheet with PAM.

2. Peel your parsnips and cut them into coins about 1/2″ thick; you want about 1 cup of slices

3. Dice your sweet potato into 1/2″ cubes; you want about 1 cup

4. Remove the rosemary leaves from the stem and chop them finely

5. In a mixing bowl, toss your parsnips and sweet potatoes with the olive oil; add in the rosemary, salt, and pepper and toss again to evenly distribute

6. Spread the parsnip and sweet potato mix in a single layer on the baking sheet

7. Roast for 10 minutes; flip and roast for another 10-15 until the parsnips and sweet potatoes are slightly crispy on the outside

Carrot Lentil Salad

Carrot Lentil Salad | The Slender Student This isn’t at all cool to admit but I’m really into lentils lately. They’re like part grain, part bean, part pea, and I’m all about them.

In actuality, they’re a legume (along with beans, peas, sprouts, and carob). Lentils are notably high in protein, with almost 18 grams in a 230 calorie one cup serving. It’s important to note, though, that they’re not a complete protein. They should be combined with a grain to achieve the same metabolic effects as an animal protein. (If you want a Nutrition Decoded post on protein, leave a note in the comments!) Carrot Lentil Salad | The Slender Student Nutritional value aside, this is just a solid recipe. It’s a great make ahead side dish or supplement/add-in to a regular green salad. If these veggies aren’t your style, feel free to add as you wish. Subtract the carrots and add roasted eggplant and zucchini. Subtract the red onions and sub-in some spiralized squash and a splash of soy sauce. Get creative with it.

Carrot Lentil Salad | The Slender Student Carrot Lentil Salad
Servings: seven 1/2 cup servings | Calories per serving: 109
Fat: 0 g (Sat Fat: 0 g) | Carbohydrate: 20 g | Fiber: 7 g| Protein: 8 g

ingredients

1 cup dry green lentils

1 medium carrot, peeled into thin strips

1/2 cup diced red onion

4 asparagus spears, thinly sliced

1 tablespoon Dijon mustard

1 tablespoon rice wine vinegar

2 tablespoons apple cider vinegar

 

directions

1. Bring 4 cups of water to a boil and rinse the dry lentils

2. Add the lentils to the water and boil for 20-30 minutes until tender; drain

3. In a large salad bowl, place the cooled lentils, carrot slices, red onion, and asparagus

4. In a small bowl, whisk together the mustard and vinegars

5. Toss the veggies in the dressing and chill for at least an hour before serving

If you liked this post, be a doll and take a second to nominate The Slender Student as Best Health & Diet Blog!

Mediterranean Kale Wheat Salad

I mentioned in last week’s Pulled Chicken Verde post that I’m all about the make ahead recipe these days. While this recent development has come along as a result of my new 8-5 work schedule as a dietetic intern, I think anyone with a busy schedule can appreciate saving a little time when it comes to the kitchen. Mediterranean Kale Wheat Salad | The Slender Student Mediterranean Kale Wheat Salad | The Slender Student Unfortunately, time-saving doesn’t always translate to slender, or nutritious, or fresh, or delicious. Sometimes time-saving directly translates to “this took 3 minutes and 45 seconds to microwave from frozen,” or “that McDonald’s drive thru line was super quick!” Mediterranean Kale Wheat Salad | The Slender Student You know this girl is not down for that, and you shouldn’t be either. Mediterranean Kale Wheat Salad | The Slender Student Now, I know I’m giving you a recipe for this salad, but you can honestly do whatever you want with it. If you don’t like kale or beets, consider subbing in baby spinach and diced bell pepper. If feta’s not your thing, a crumbled goat or blue cheese would be amazing. Mediterranean Kale Wheat Salad | The Slender Student And, in addition to being versatile, this salad is like George Clooney– it gets better with age, and you’d be delighted to find it at your kitchen table.

Mediterranean Kale Wheat Salad | The Slender Student Mediterranean Kale Wheat Salad
Servings: sixteen 1/2 cup servings | Calories per serving: 45
Fat: 2 g (Sat Fat: 1 g) | Carbohydrate: 9 g | Fiber: 2 g| Protein: 2 g

ingredients:

1 box Near East tabouleh salad*

1 cup hot water

2 1/2 cups chopped kale

1 tablespoon apple cider vinegar

1 tablespoon dijon mustard

1 cup chopped red onion

1/2 cup chopped balsamic marinaded beets (I like these)

1/2 cup reduced fat feta crumbles

2 tablespoons balsamic vinegar

directions:

1. In a large mixing bowl, place your bulgur wheat and seasoning packet from the Near East tabouleh salad box and pour over the hot water. Refrigerate for 30 minutes until all the water has been absorbed

2. While you wait, massage the apple cider vinegar and dijon mustard into the chopped kale. Refrigerate for 30 minutes

3. Remove the bulgur wheat from the fridge and add in the red onion, beets, feta, marinaded kale, and balsamic vinegar

4. Toss to combine, cover, and refrigerate for at least a few hours before serving

*If you can’t find this product, you could cook up 3/4 cups dry bulgur plus a tablespoon of dry parsley

P.S. My apologies for all of the iPhone photos as of late. My DSLR is currently stranded in Houston but we will be reunited this weekend!