{
 "@context": "https://schema.org",
 "@type": "Recipe",
 "author": {
  "@type": "Organization",
  "name": "asharedpalate.com"
 },
 "name": "Vegetable Egg Muffins",
 "description": "Twelve tender muffin-tin eggs packed with broccoli, mushroom, red pepper and spinach under a little reduced-fat cheddar, a grab-and-go breakfast that freezes well.",
 "recipeCategory": [
  "Breakfast"
 ],
 "recipeYield": "6 servings",
 "totalTime": "PT50M",
 "recipeIngredient": [
  "2 tsp (9 g) olive oil, for the vegetables",
  "2 cups (182 g) finely chopped broccoli florets",
  "1 cup (149 g) finely chopped red bell pepper",
  "½ cup (80 g) chopped onion",
  "4 oz (113 g) white mushrooms, finely chopped",
  "3 cups (90 g) packed baby spinach",
  "½ tsp garlic powder (1.55 g)",
  "5 large eggs (250 g)",
  "5 large egg whites (165 g)",
  "½ tsp salt (3 g)",
  "½ tsp black pepper (1.15 g)",
  "1½ oz (43 g) shredded reduced-fat cheddar",
  "Oil spray for the tin"
 ],
 "recipeInstructions": [
  {
   "@type": "HowToStep",
   "text": "Heat the oven to 350 °F. Spray a 12-cup muffin tin well with oil spray."
  },
  {
   "@type": "HowToStep",
   "text": "Warm 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."
  },
  {
   "@type": "HowToStep",
   "text": "Add 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."
  },
  {
   "@type": "HowToStep",
   "text": "Divide the vegetables among the 12 cups, about ¼ cup each, and press them down lightly."
  },
  {
   "@type": "HowToStep",
   "text": "Whisk 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."
  },
  {
   "@type": "HowToStep",
   "text": "Sprinkle the cheese over the 12 cups, about 1½ tsp each (43 g of cheese over 12 cups is 3.6 g a cup)."
  },
  {
   "@type": "HowToStep",
   "text": "Bake 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."
  },
  {
   "@type": "HowToStep",
   "text": "Cool 5 minutes in the tin, then run a knife around each muffin and lift it out. They deflate a little as they cool."
  }
 ],
 "nutrition": {
  "@type": "NutritionInformation",
  "servingSize": "1 of 6",
  "calories": "141 kcal",
  "proteinContent": "12.5 g",
  "carbohydrateContent": "6.9 g",
  "fatContent": "7.3 g",
  "saturatedFatContent": "2.5 g",
  "sugarContent": "2.9 g",
  "sodiumContent": "368 mg",
  "fiberContent": "2.1 g"
 },
 "image": "https://asharedpalate.com/assets/scenes/egg-muffins.jpg",
 "imageAlt": "Tender egg cups packed with broccoli, mushroom, red pepper and spinach under a little shredded cheddar, set and lightly golden, on a plate",
 "url": "https://asharedpalate.com/egg-muffins"
}