Monday, September 26, 2016

Vegetable Egg Breakfast Cups

I love eggs and can eat them all day if I had my way.  Unfortunately on work days, I don't have time in the morning to scramble them up or to make an omelette.  However, I recently discovered the concept of breakfast cups.  The combinations are endless, but essentially you are combining eggs with whatever meats, cheeses, and vegetables you would like, and then you bake this mixture into cups.  It's great because you can eat them right away or save them for later.  I made a batch on Sunday and then I can grab 4 a day for a warm breakfast at work.    My recipe produces a low 52 calories per cup with a whopping 5.3 grams of protein!

Ingredients:
12 egg whites
6 whole eggs
1 handful of spinach
3 medium peppers: 1 red, 1 orange, 1 yellow - chopped
8 oz mushrooms, chopped
1 cup shredded cheddar cheese
Salt and pepper (optional)

Instructions:
1. Preheat oven to 350 F.
2. Grab your muffin pans and either grease them or line them with foil muffin liners.  Do not use regular cupcake liners as the cups will just stick to them!  I used foil muffin liners.
3. Saute peppers and mushrooms in a pan.  I used cooking spray on my pan.  Another option is to roast them in the oven until tender-crisp.
4. Combine eggs in a bowl.  Whisk together.  Add in peppers and mushrooms, spinach, and cheese.  Stir until combined.  Add salt and pepper, if desired.  I did not find it necessary for this recipe.
5. Pour equal amounts of mixture into each liner.
6. Bake 25-30 minutes.

Nutrition Information: (recipe makes 24, info per cup)
Calories 52
Fat: 2.6 g
Carbs: 1.7 g
Protein: 5.3 g
Cholesterol: 51.2 mg
Sodium: 77.5 mg
Potassium: 115.7 mg
Carbs: 1.7 g
Vitamin A: 10.5%
Vitamin C: 32.5%
Calcium: 4.3%
Iron: 1.9%

This stash will get me through the work week!
Better than a dessert cupcake.

I store them in a pan and pull these out during the week to enjoy.


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