Caramelized Onion, Turkey, and Kale Egg Muffins
CARAMELIZED ONION, TURKEY, AND KALE EGG MUFFINS
FOOD AS MEDICINE:
Eggs are a nutritionally dense food, providing about 7 grams of protein each, as well as choline for brain development and omega-3’s for heart health. Eggs are also high in sulfur, which supports detoxification as well as cysteine and Vitamin D. Choose pasture raised eggs and always eat the yolk—this is where the nutrients are most concentrated! Cooking your onions may reduce the vitamin C content in them; however, you will not lose too much of the key polyphenols quercetin and glutathione. If you don’t have the patience to caramelize the onions, sautéing them will work fine in this recipe. These egg muffins are a great make-ahead breakfast and can even be frozen and reheated throughout the week.
Makes 6 servings
1 tablespoon grassfed butter or ghee
1 onion, sliced
12 pasture raised eggs
1 teaspoon sea salt
¼ teaspoon black pepper
1 teaspoon paprika
1/2 pound ground turkey
1 bunch lacinato kale, chiffonade
Optional: ½ cup shredded cheddar cheese
Heat the butter in a cast iron skillet over medium-low heat. Add the onion and a pinch of salt and stir to coat. Cook for 30-45 minutes, stirring only every 10 minutes or so to prevent burning. See our recipe for Caramelized Onions here. Once the onions are cooked, preheat the oven to 350 degrees. In the meantime, crack the eggs into a large bowl and whisk. Add the sea salt, black pepper, paprika, and shredded cheddar cheese (if using) and stir until incorporated.
When the caramelized onions are ready, turn the heat up to medium and add the ground turkey. Cook, stirring every couple of minutes, until turkey is cooked through and browned. Fold in the kale and allow to cook down, about 2-3 minutes. Coat a muffin tin with coconut oil or use parchment muffin liners for easy cleanup. Divide the turkey, kale, and onion mixture between the tins, then fill with the egg mixture. Bake for 30-35 minutes or until cooked through and the center of each muffin is no longer jiggly.
Nutrition facts per serving (2 muffins): 300 calories, 17 grams fat, 8 grams carbohydrates, 28 grams protein
For more delicious food-as-medicine inspired recipes, pick up a copy the Naturally Nourished cookbook!