Healthy Breakfast Egg Muffins

CentraCare Health Weight Management Recipe

Ingredients

• ¾ cup broccoli; chopped
• 1 cup lightly packed baby spinach; chopped
• 1 small red bell pepper; ¾ cup finely diced
• ½ cup onion; diced
• 1 small green bell pepper; ¾ cup finely diced
• 1 cup whole cherry tomatoes; quartered
• 16 oz. 100 percent egg whites (carton)
• 2 large eggs
• ¼ teaspoon each salt, dried basil, oregano
• Pinch ground black pepper
• ¼ cup crumbled feta cheese (optional: additional to sprinkle on top)

Directions

1. Preheat oven to 350 degrees F. Lightly coat a standard 12-cup muffin tin with nonstick spray. Divide vegetables among the cups (they will be about two-thirds of the way full).
2. In a large bowl briskly whisk together the eggs, egg whites, salt, basil, oregano, and pepper until well combined. Carefully fill each muffin cup three-quarters of the way to the top with the egg mixture. Sprinkle the feta evenly over the tops of the cups.
3. Bake for 24 to 28 minutes, until the egg muffins are set. Let cool for a few minutes, and then run a butter knife around the edges of each muffin to loosen it. Remove them from the pan and enjoy immediately or let cool on a wire rack and refrigerate or freeze for later (see tips for more details).

Tips

1. Store leftover egg muffins in an airtight container or resealable bag in the refrigerator for up to three days or individually wrap and freeze for up to three months. Reheat gently in the microwave (thawed-about 30 seconds, frozen about 1 minute or so minutes until center is hot).
2. Optional toppings: avocado, salsa, hot sauce, freshly chopped parsley.
3. If less firm vegetables are desired, you can cook and cool them first before adding them to the cups.

Yield: 4 servings (3 muffins per serving)

Nutritional Information Per Serving

• Calories: 160
• Fat: 5.7 g.
• Saturated Fat: 2.3 g.
• Sodium: 342 mg
• Carbs: 9.69 g.
• Fiber: 3 g.
• Protein: 18.87 g.

Exchanges per serving: ½ Starch; 2 Protein; 1 Vegetable; ½ Dairy; ½ Fat