Breakfast Taco Skillet
Breakfast is a hard one when our routines have gone out the window. But perhaps not having everyone commute means we have some extra time with our families in the mornings. And what if we could find some meals that we didn’t have to argue about with our kids?
There are so many variations to make this what your family loves. Swap out the fresh veggies (especially if you don’t have them on hand) and add in some salsa and guacamole. Serve it with tortilla chips to bribe your kids. Use lentils or black beans & quinoa instead of meat (and eggs) if you want to make it vegetarian or vegan. Add in any diced vegetable you need to use up out of your crisper (or whatever YOUR kids like) - the taco seasoning makes almost anything taste good.
Probiotic food: Nothing...but you can add in a lovely cooling Greek yogurt instead of the typical sour cream or top it with an aged cheese!
Prebiotic food: Those onions, of course! Plus the vegetables
Servings: 4
IBS-low FODMAP friendly? This is easy to make low FODMAP - take out those red/powdered onions and swap with either an onion/garlic infused oil or top with green onion! You could also add a green onion powder to your seasoning mix to add an extra onion-y flavour. Other options? Fodyfoods.ca has a taco sauce or salsa that work perfectly in these types of meals.
IBD-AID friendly? We can make this work! You need to cook your vegetables to a soft texture and take out the hot spices/jalapeno - maybe add some oregano or other Mexican spice you love. And you can add in some extra cooked veg for an extra prebiotic punch - zucchini would be great in this dish! Serve on well cooked oats or barley.
Reflux friendly? Cook those onions well (or follow the low-FODMAP onion suggestions) and take out the hot spicy elements - use caution!
Ingredients:
Extra Virgin Olive Oil
1/2 cup Red Onion (chopped)
1 lb Extra Lean Ground Beef (beans or plant based ground ‘meat’)
2 tbsp Chili Powder
1 tbsp Cumin
1/4 tsp Onion Powder
1/4 tsp Black Pepper
1/4 cup Nutritional Yeast (if you don’t have this you’re likely not vegan - add cheese instead or leave it out)
4 Eggs
½ Tomato (chopped)
1/4 cup Black Olives
½ Avocado (cubed)
1 Jalapeno Pepper (sliced)
1/4 cup Cilantro
Directions:
In a large skillet, heat the olive oil over medium heat. Add in the red onion and ground beef. Cook for 10 to 12 minutes or until the beef is completely cooked through.
Once the beef is cooked, add in the chili powder, cumin, onion powder, black pepper and nutritional yeast until well combined. Make little sockets in the beef mixture and crack an egg in one at a time.
Once the eggs begin to cook, add a lid on top for 3 minutes or until the yolk is cooked to your liking. Don’t like eggs this way? Just scramble them!
Remove from the stove and top with the tomatoes, black olives, avocado, jalapeños and cilantro. Divide between plates and enjoy!