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Individual Steak and Egg Breakfast Pizza's on a Hash Brown Crust

Sunday, August 9, 2015 19:50

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If you’ve been reading this blog for a while you probably know that I eat red meat seldomly and am very picky about which sorts of cuts I choose and where it comes from. My body lets me know when I’m in need of a serving of lean red meat by cravings, fatigue, weakness and an insatiable hunger. I’ve found that although I’m not a huge meat eater when my body does crave it, it’s lean beef that I want, not white (chicken or turkey) which believe it or not, when vitamins and minerals are concerned there is no comparison.

“By posting this recipe I am entering a recipe contest sponsored by The Beef Checkoff and am eligible to win prizes associated with the contest. I was not compensated for my time.”

Some people are under the impression that beef is high in fat and unhealthy, however lean cuts of beef are not only rich in vitamins and minerals, but it contain special fats that possess potential anti-carcinogenic properties. One of the keys to consuming healthy beef is choosing low-fat options and eating it in 3-5 oz servings depending if you are female or male.

The next time you’re at the grocery store, pick up a package of ground turkey and a package of 90% lean ground beef and compare the labels. Be prepared to be surprised! I often see people, mostly women eating ground turkey thinking they are making the healthier and lower calorie choice, but it’s not necessarily true and lean ground beef has more vitally important vitamins and minerals.

Beef is a relatively low-calorie food when compared to the number of nutrients it contains. Licensed acupuncturist Chris Kresser notes that beef is extremely nutrient-dense, especially when compared to white meat. While a 3-ounce serving of beef makes up less than 10 percent your of daily calories, based on a 2,000-calorie diet, it supplies over 10 percent of the daily value for nine essential nutrients. With particularly high concentrations of protein, zinc, phosphorus, iron and B-complex vitamins, beef can help build strong muscles, teeth and bones while helping supply energy and oxygen to cells.

Nearly half of the protein you need in a day and 10 essential nutrients for about 150 calories per 3 oz. serving!

Beef gives you power! Power to feel fuller longer. Power to stay active longer. Power to manage your weight. All while giving your body the nutrition that it needs.

If you exercise than you might know the benefits of eating protein. Protein helps your body preserve and maintain healthy muscles which in turn, burn fat! By eating a 3 oz. serving of lean beef your body is able to exercise more effectively due to the amino acids found in beef which are necessary for building and replenishing your tired muscles.

A well balanced diet is important as is a variety of different protein sources but just for reference, did you know that a 3 oz serving of lean beef has 25 grams of protein and only 154 calories where as 25 grams of protein from black beans contains almost 400 calories in about 2 cups and it would take 6 tablespoons of peanut butter at 564 calories to get the same amount of protein!!!

Tips for shopping for lean beef:

Buy ground beef that’s 90 percent lean or higher.

Look for the words “loin” or “round” in the name of the particular cut and trim fats before cooking.

Use low-fat cooking methods such as roasting, grilling and broiling; and eating in 3-ounce portions — which are about the size of a deck of cards.

Beef.org notes that there are at least 12 cuts of beef that meet the USDA guidelines for “lean” or “extra lean.” From most to least lean, they are top round, eye round, mock tender steak, shoulder pot roast, round tip, shoulder steak, top sirloin, bottom round, top loin, tenderloin, T-bone steak and tri-tip roast.

Need some visual inspiration? Check out Beef, it’s What’s for Dinner on Pinterest for a lifetime supply of lean beef recipes!

12-14 oz. Beef Chuck Tender Steak, thin cut

1- 30 oz package of frozen hash brown style potatoes, *thawed

8 medium, whole eggs {Organic, free range of course}

6 oz (about 1 cup) shredded Colby Jack cheese

1 tablespoon real butter

1 tablespoon extra virgin olive oil for greasing pan

salt and pepper to taste

sliced green onions, avocado and grape tomatoes for garnish

Preheat your oven to 430F.

This part is important, take your thawed hash brown potatoes and put them in a clean kitchen towel. Over a sink, fold the towel to secure the potatoes and wring the water out. You might get over a cup or so. If you don’t do this, you will have soggy cakes that won’t hold together.

Put the potatoes in a large bowl and stir in 2 eggs. Add about 1 teaspoon each of salt and freshly cracked, black pepper. Stir to combine.

Drizzle the olive oil on a stone baking sheet {this is my #1 most invaluable kitchen item! It creates perfectly browned cookies, hash browns, vegetables and beyond!}

Using clean hands, make a ball a little larger than a tennis ball and then flatten it out into a cake. Place it on the greased baking sheet. Continue to do this until you have 6 cakes. Using a spatula, press the cakes down a bit more and press in any loose pieces.

Bake at 430F for about 18-20 minutes. Carefully, using a spatula, flip the crusts over. Don’t be discouraged if they break apart a bit, just press them back together with the spatula. Bake for another 5 minutes. Using an oven kit, carefully pull the baking sheet out of the oven so you can crack on the eggs. One at a time carefully crack the eggs into the center of the hash brown crusts. It might be helpful to make a shallow indent in the center using a spoon.

Sprinkle a small handful of shredded cheese over the top of the egg and hash brown crust. Bake for another 5-7 minutes being careful not to over cook. When you remove the pan from the oven the egg should still be jiggly. It will continue to cook out of the oven and you want the yolk to come free and act as a sauce for your pizza cakes. If you prefer, make scrambled eggs instead.

Serve immediately and garnish with tomatoes, avocado and sliced green onion.

This makes a wonderful breakfast or brunch and an even better breakfast for dinner!

sources

Beef it’s what’s for Dinner

LIVESTRONG

An InLinkz Link-up

Thank you for stopping by Simply Healthy Family. I love to hear from readers and appreciate any comments, ideas or questions.

Source: http://simplyhealthyfam.blogspot.com/2015/08/individual-steak-and-egg-breakfast.html

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