Vegetable Egg Muffins

Ingredients

0 of 13 out on the counter

• 2 tsp olive oil, for the vegetables
• 2 cups finely chopped broccoli florets
• 1 cup finely chopped red bell pepper
• ½ cup chopped onion
• 4 oz white mushrooms, finely chopped
• 3 cups packed baby spinach
• ½ tsp garlic powder
• 5 large eggs
• 5 large egg whites
• ½ tsp salt
• ½ tsp black pepper
• 1½ oz shredded reduced-fat cheddar
• Oil spray for the tin

All set! Everything is out. Time to bake.

Method

1. 1Heat the oven to 350 °F. Spray a 12-cup muffin tin well with oil spray.
2. 2Warm the olive oil in a large skillet over medium heat. Cook the mushrooms and onion 5 to 6 minutes, until the mushroom water has cooked off and the edges brown.
3. 3Add the broccoli and red pepper and cook, stirring, 4 minutes more, until the broccoli is bright green and just tender. Stir in the spinach and garlic powder for 1 minute, until it wilts. Spread on a plate and cool 10 minutes, so the heat does not start cooking the eggs.
4. 4Divide the vegetables among the 12 cups, about ¼ cup each, and press them down lightly.
5. 5Whisk the eggs, egg whites, salt and pepper in a pitcher or large measuring cup until no streaks of white remain. Pour about 2½ tbsp (the 415 g of egg is about 1⅔ cups over 12 cups) into each cup, so each is about ⅔ full and the eggs just cover the vegetables.
6. 6Sprinkle the cheese over the 12 cups, about 1½ tsp each (43 g of cheese over 12 cups is 3.6 g a cup).
7. 7Bake 22 to 26 minutes. They are done when the tops are set and lightly golden and a thermometer in the center of a muffin reads 160 °F. Bake 3 minutes at a time if not there.
8. 8Cool 5 minutes in the tin, then run a knife around each muffin and lift it out. They deflate a little as they cool.