Breakfast Meal Prep Bacon, Egg & Spinach Muffins | Episode 8

bacon

🥗Healthier: turkey bacon

💰Cheaper: ham

Turkey bacon is lower in fat and calories, while ham is often less expensive.

cheddar cheese

🥗Healthier: reduced-fat cheese

💰Cheaper: processed cheese

Reduced-fat cheese cuts calories, while processed cheese can be cheaper.

milk

🥗Healthier: almond milk

💰Cheaper: water

Almond milk is lower in calories, while water can be used to reduce richness.

flour

🥗Healthier: whole wheat flour

💰Cheaper: all-purpose flour

Whole wheat flour adds fiber, while all-purpose is often cheaper.

In a saucepan over high heat, add 2 cans of diced or crushed tomatoes.

Add 1/2 cup of brown sugar, 1/4 cup of red wine vinegar, 1 tablespoon of balsamic vinegar, and a pinch of sea salt flakes to the tomatoes.

Mix the ingredients and bring to a boil.

Once boiling, reduce the heat to medium-low and let it reduce for 50 minutes to 1 hour until thickened.

Slice 10 rashes of streaky bacon into large strips.

Place a large pan over medium-high heat and add the sliced bacon to the cold pan.

Fry the bacon for 2 to 2.5 minutes until it starts sizzling and turns light golden.

Add 100 grams of washed baby spinach to the pan with the bacon and a small pinch of sea salt flakes (optional).

Fry for 1 minute until the spinach is wilted, then remove and let cool for 10 minutes.

Crack 12 large free range eggs into a mixing bowl and add 1/4 cup of thickened cream, a pinch of sea salt flakes, and 20 cracks of black pepper.

Whisk the egg mixture until smooth and yolks are broken up.

Add the cooked bacon and spinach mix to the egg mixture and gently fold until combined.

Lightly coat a baking dish with spray oil or softened unsalted butter.

Pour the egg mixture into the baking dish and use a spoon to spread it out evenly.

Preheat the oven to 170 degrees Celsius (340 degrees Fahrenheit).

Bake the egg mixture for 18 to 20 minutes until lightly firm and set.

Once the tomato relish is thickened, remove it from the stovetop and place it into a sterilized jar, filling it to the top and sealing it.

Allow the relish to cool before refrigerating for up to three weeks or freezing for up to four months.

Remove the baked egg mixture from the oven and let it cool for 10 minutes.

Slice 6 English muffins in half and place them on a baking tray lined with parchment paper.

Optionally spread unsalted butter on the cut sides of the muffins.

Place the muffins in the oven on the grill or broiler setting and toast to your liking, flipping halfway through.

Slice the baked egg mixture through the center lengthwise and then into thirds to create a frittata-style cake.

Generously place tomato relish on both sides of the English muffins, add the frittata cake, and top with American cheddar cheese.

Close the muffins and place them back on the lined baking tray.

Toast the assembled muffins in the oven for 1 to 1.5 minutes until the cheese melts.

Wrap the muffins in sandwich wrap paper for storage, crimping the sides and tucking them underneath.

Store in the fridge for up to 2 days or freeze for up to 3 months.

Reheat under the grill or broiler until hot, or microwave, or eat cold.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens