Breakfast & Brunch | 30 Minutes or Less | Eggs & Dairy
SERVES Serves 6, 2 cups each - START TO FINISH: Start to finish: 40 minutes
For purposes of testing and analysis, I used red pepper, asparagus and yellow onion, paired with Italian blend of 6 cheeses finely shredded.
3 large eggs
¾ cup 1% (or higher) milk
2 teaspoons all purpose flour
¼ teaspoon ground white or black pepper
1/8 teaspoon salt
1 cup assorted chopped veggies, steamed or sautéed without oil*
½ cup (or more to taste) fancy shredded cheese*
1. Preheat oven to 350 degrees.
2. In a blender, combine the eggs, milk, flour, pepper and salt. Process on high until frothy. Set aside.
3. Generously spray a 12-cup non-stick muffin tin with non-stick cooking oil spray. Spoon about a heaping tablespoon cooked veggies into the bottom of each cup. Top with cheese, divided equally among the cups. Then fill each cup (about 2/3 full) with reserved egg mixture.
4. Bake for 25 to 30 minutes, or until edges are browning and the top springs back to touch. Remove from the oven and run a sharp knife around the edge of each cup. Let rest 5 minutes, then serve immediately.
Approximate Values Per Serving (2 veggie and cheese egg cups): 106 calories , 6 g fat (3 g saturated), 104 mg cholesterol, 7 g protein, 7 g carbohydrates, 2 g dietary fiber, 160 mg sodium
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