Food for Thought

The following is from Mark's Daily Apple.

Some mornings, nothing hits the spot like a breakfast sandwich. Skip the fast food drive-through and doughy English muffin and instead make yourself this wholesome protein-packed Primal Egg McMuffin.

Eggs, with no other ingredients added, can easily be made into “English muffins” by using a biscuit cutter as a mold. Add a basic burger (seasoned like breakfast sausage, if you like) and a strip of bacon and breakfast is served.

A pound (450 g) of ground meat and a dozen eggs will make 6 sandwiches. If you’re making just one or two breakfast sandwiches, plan to use about 2.5 ounces (70 g) of ground meat, 2 eggs and 1 strip of cooked bacon for each sandwich. However, the sandwiches keep fairly well in the fridge for a few days so don’t hesitate to make a bigger batch for grab-and-go eating in the morning.

Primal Egg McMuffin

Ingredients:

  • 1 pound ground beef or pork (450 g)
  • 1/2 teaspoon salt (2.5 ml)
  • 1/2 teaspoon black pepper (2.5 ml)
  • 1 to 2 teaspoons fennel seeds (5 to 10 ml)
  • 1/4 teaspoon ground nutmeg (a pinch)
  • 1/2 teaspoon ground allspice (a pinch)
  • 6 strips of cooked bacon
  • 12 eggs

Directions:

  • In a bowl, mix together the ground meat and salt, black pepper, fennel seeds, nutmeg and allspice. Form the meat into 6 patties weighing about 2.5 ounces/70 g each. Set aside.
  • Heat a well-oiled skillet over medium-low heat.
  • Set a 3 1/2-inch (9 cm) biscuit cutter in the skillet.
  • Whisk one egg and pour the egg into the biscuit cutter.
  • As the egg cooks, gently scramble it with a small rubber spatula or other utensil, making sure to scrape up/pull back the bottom and let more of the raw egg hit the hot pan (sort of like cooking an omelet).
  • Once the egg is about 1/2 way cooked, stop scrambling and leave the egg alone so it can firm up on the bottom.
  • Run the spatula around the edge of the biscuit cutter to loosen the egg and gently lift the biscuit cutter.
  • Flip the egg patty and cook for 1 or 2 minutes more.
  • Repeat this process until you have enough egg “muffins” for your sandwiches.
  • In the same skillet, raise the heat slightly and cook the meat patties for 3 to 5 minutes a side until done.
  • To make a sandwich, layer the egg, burger and bacon and top with another egg.