Egg muffins have become my family’s new favorite go-to item for breakfast and lunch. High in protein, these muffins are satisfying and keep you full throughout the morning. I make a batch of these on the weekend, and they keep well in the refrigerator for the next few days. Pop them in the microwave, and they’re ready to eat. Makes 8 muffins (100 calories each) Ingredients: 8 eggs 16 cherry tomatoes, quartered A large handful of spinach leaves, stems removed, roughly chopped ½ cup shredded reduced-fat cheddar cheese Kosher salt and black pepper, to taste Directions: Preheat the oven to 350 degrees. Coat a regular-sized muffin pan with cooking spray. Make sure to spray the bottom and sides of each muffin cup really well, or you'll be left scraping and scrubbing eggs off of the pan after they've cooked. Crack all of the eggs into a large bowl. Season lightly with salt and pepper. *Just eyeball it-and remember, it’s always better to start out with a small amount of salt and pepper instead of going in with a heavy hand. You can always add more after the eggs are cooked if you feel that they are under-seasoned. Use a fork or whisk to beat the eggs for 30-60 seconds, making sure the egg yolks are fully broken up and mixed well. Put some muscle into it here, the more you whip it, the better. First, add the tomatoes and spinach to 8 of the muffin cups. The vegetables should fill the cups about halfway. Make sure not to fill them up more than that, otherwise the eggs may overflow when you add them. Using a ladle, pour the beaten eggs over the vegetables. Start by filling each muffin cup until it’s about ¾ full. If you have any leftover egg mixture left, just distribute the rest of it evenly into the cups. Top each of the eggs with about 1 Tbsp. of shredded cheese. Again, you can just eyeball it. Carefully place the muffin pan into the oven, on the middle rack. Bake for 20-22 minutes. They will rise and puff up while they're cooking, and then shrink down a bit after cooling. Test for doneness by inserting a knife near the center of a muffin, and it should come out clean. To loosen the eggs from the muffin pan, run a knife around the sides of the muffin cups and then pop them out with a fork or spoon.
I love eating these egg muffins with ketchup and spicy brown mustard. Enjoy them with whatever condiments you like! Variations: You can do so many variations of these muffins to suit your tastes. Add chopped zucchini, bell peppers and onions, broccoli, or mushrooms; switch up the type of cheese by using part-skim mozzarella, Monterey jack, or Swiss; and add some different seasonings, such as dill, Italian seasoning, or cayenne pepper for some heat. Try out any combinations using the veggies, cheese, and flavors that you like.
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