I can never find this and I just realized it's because I look for it in Phase 1 breakfasts. I know flax meal is P1 safe so why is the recipe here instead?
I am SHOCKED at how good this is! But I do really like the flavor of flax, so maybe that's part of it. Wow, I am so pleasantly surprised.
I did it per the recipe, except using Egg Beaters instead of a whole egg, so the fat is lower. This ends up being less than 200 calories, with 12g protein and 8 g fiber - those are better numbers than most of the nutrition bars out there, and very filling. Here are the stats, without adding cream cheese or syrup or anything:
Nutrition Facts
1 Serving
Amount Per Serving
Calories169.7 Total Fat10.7 g Saturated Fat1.5 g Polyunsaturated Fat7.5 g Monounsaturated Fat2.7 g Cholesterol0.6 mg Sodium147.6 mg Potassium826.1 mg Total Carbohydrate10.7 g Dietary Fiber8.1 g Sugars0.4 g Protein12.0 g Vitamin A18.3 % Vitamin B-1226.6 % Vitamin B-615.5 % Vitamin C0.0 % Vitamin D14.9 % Vitamin E7.3 % Calcium27.7 % Copper0.8 % Folate15.0 % Iron16.3 % Magnesium1.8 % Manganese1.3 % Niacin0.4 % Pantothenic Acid 10.0 % Phosphorus 41.9 % Riboflavin50.0 % Selenium22.3 % Thiamin10.0 % Zinc4.2 %
Just wanted to add that I made it again today, adding 1/4 cup mixed berries. It was so delicious!!
I did have to cook it longer (probably 2.5 minutes total, as the berries were frozen). Also, just blueberries might have worked better - the strawberries and raspberries and blackberries were a little mushy in the muffin. Still delicious though.
I think the first recipe included cream cheese? I don't add that in mine... and the sodium on that one is 853 mg? That's a lot more than I came up with for 1/2 tsp baking powder.
The calories I posted above were with using Egg Beaters, which honestly I don't often use. And I might have had Smart Balance *Light* for the more low-cal version, I can't remember... The calorie count on this using a regular large egg and regular Smart Balance, according to sparkpeople is 222 calories (I add 35 extra for 1/2 cup berries.)
Calories222.1 Total Fat17.0 g Saturated Fat3.4 g Polyunsaturated Fat8.5 g Monounsaturated Fat5.1 g Cholesterol212.5 mg Sodium336.5 mg Potassium176.6 mg Total Carbohydrate9.2 g Dietary Fiber8.0 g Sugars0.0 g Protein12.2 g Vitamin A9.7 % Vitamin B-1214.9 % Vitamin B-615.0 % Vitamin C0.0 % Vitamin D11.5 % Vitamin E5.9 % Calcium20.0 % Copper0.4 % Folate5.9 % Iron13.4 % Magnesium1.4 % Manganese0.6 % Niacin0.2 % Pantothenic Acid 6.3 % Phosphorus 13.9 % Riboflavin14.9 % Selenium22.0 % Thiamin2.1 % Zinc3.7 %
I just made a savory Phase 1 version of this with 3T flax, green chili powder, some green salsa in the middle and a little rf cheddar on top. I ate it with more green salsa poured over it. Yum. 241 calories according to FitDay
I discovered the spinach last week and am now hooked! I mix some thawed chopped spinach, top with melty cheese and serve with extra salsa. It's so good and soooo filling!
Tonight I made the basic recipe with a T of green chilis added. Cooked it in a slightly wider bowl then sliced it in half and used as a burger bun (homemade black bean burgers). It was surprisingly solid, worked great. Next time we are going for the whole thing - burger, tomato, cheese. These can handle it.