I felt like egg muffins today. I usually don't add the flour to them but saw a recipe that did so I thought I would give it a try. It did set a little better but it can certainly be eliminated. Play with the ingredients and add what you like, this is just what I had on hand this morning. Careful not to overfill the muffins as they will spill over in the oven. Enjoy!
Ingredients
- 1 small onion, chopped
- 1/2 medium bell pepper, chopped
- 2 slices ham cut in small pieces (I used Kirland lean ham slices)
- 1 cup frozen chopped spinach (If using fresh, wilt down 3 cups)
- 6 large whole eggs, beaten
- 9 TBL liquid egg whites
- 1/3 cup 1% milk (or milk of choice)
- 1/3 cup all purpose flour
- Salt and pepper
- 3 ounces shredded cheese (I used queso blanco)
- 3 TBL parmesan cheese
Directions
Preheat oven to 350
degrees F. Use cooking oil to grease a nonstick muffin pan and set aside.
While oven is
preheating, heat the oil in a large nonstick skillet over medium-high heat.
Sauté onions and peppers until soft; Season with salt and pepper. Add ham and
spinach and heat through and set aside.
In a large bowl, whisk
the eggs, egg whites, milk, flour. Mix
in cheese, salt and pepper until well combined.
Portion out the
vegetable and meat mixture into 6 large or 12 regular muffin wells. Pour the
egg mixture on top. Careful not to overfill, they will rise a little. Sprinkle
parmesan over tops of each muffin. Bake for 25 to 30 minutes until firm.
Nutrition (2 regular
muffins or 1 large muffin)
Calories 192 Fat
9g Carbs: 11g
Fiber 2g
Protein: 17g
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