02 May Egg Muffins with Spinach and Feta
Egg Muffins with Spinach and Feta
By: Toby Amidor
Nutrition Information
- Serves: 6 servings
- Serving size: 2 muffins
- Calories: 153.78
- Fat: 9.07 g
- Saturated fat: 3.67 g
- Trans fat: 0 g
- Carbohydrates: 4.27 g
- Sugar: 3.05 g
- Sodium: 462.10 mg
- Fiber: 0.53 g
- Protein: 13.24 g
- Cholesterol: 197.74 mg
Recipe type: Breakfast
Prep time:
Cook time:
Total time:
Recipe from Create Your Plate Diabetes Meal Prep Cookbook by Toby Amidor. Published by Robert Rose Books. Photo courtesy of Ashley Lima. All Rights Reserved.
Ingredients
- 2 tsp (10 mL) olive oil
- 1 small onion, chopped
- 3 cups (750 mL) baby spinach
- 6 large eggs
- 6 large egg whites
- ¾ cup (175 mL) nonfat milk
- ½ tsp (2 mL) salt
- ¼ tsp (1 mL) ground black pepper
- ½ cup (125 mL) crumbled feta cheese
Instructions
Coat a 12-cup muffin pan with cooking spray
Preheat the oven to 350°F (180°C)
- In a medium skillet over medium heat, heat the olive oil. When the oil is shimmering, add the onion and cook until softened, about 2 minutes. Add the spinach and cook until wilted, an additional 2 minutes. Remove the skillet from the heat and let cool slightly.
- In a large bowl, whisk together the eggs, egg whites, milk, salt and pepper.
- Divide the spinach mixture equally among the 12 prepared muffin cups. Pour the egg mixture over the spinach mixture and top each muffin with 2 tsp (10 mL) of the feta cheese.
- Bake until the tops are golden brown, about 25 minutes. Let the muffins cool for 10 minutes before removing them from the pan.
- To Store: In each of the six containers, add two egg muffins. Cover and refrigerate for up to 4 days, or freeze for up to 2 months.
- To Serve: If needed, thaw in the refrigerator overnight. To reheat, microwave uncovered on High for 45 seconds to 1 minute. Serve warm.
Charloa quail
Posted at 12:30h, 13 NovemberEasy n ready for a quick meal at any time