Muffin Tin Egg, Spinach and Mushrooms

Muffin Tin Egg, Spinach and Mushrooms

Breakfast is Served!
Health Rating
Prep Cook Ready in Servings
10 min 20 min 30 min 9

Ingredients


9 medium egg Egg
1/2 tbsp Extra virgin olive oil
2 clove(s) Garlic (minced)
1/8 cup Partly skimmed milk, 2% M.F.
1/2 tsp Salt
4 cup Spinach
1 cup pieces White mushrooms (sliced)
1/2 medium Yellow onion (diced)

Instructions


1. Preheat oven to 350F (180C). Whisk together eggs, milk and salt in a mixing bowl. Set aside. 

2. Heat olive oil in a frying pan over medium heat. Add onion and mushroom, sauté  for 5 minutes. 

3. Add garlic and sauté  for 1 minute.

 

4. Add spinach and sauté until spinach starts to wilts and turns a bright green colour, about 1 minute.

 

5. Remove from heat and add to egg mixture. Mix well. 

6. Line muffin tray with parchment paper cups. Fill each parchment paper 3/4 of the way with egg mixture. Leave room at the top to allow the egg to rise. 

7. Bake for 20 minutes. Remove from oven and let cool before removing from tin. 

Nutrition Facts

Per Portion

Calories 84
Calories from fat 50
Calories from saturated fat 14
Total Fat 5.6 g
Saturated Fat 1.6 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.8 g
Monounsaturated Fat 2.5 g
Cholesterol 170 mg
Sodium 203 mg
Potassium 169 mg
Total Carbohydrate 2.1 g
Dietary Fiber 0.5 g
Sugars 1.0 g
Protein 6.3 g

Dietary servings

Per Portion


Meat Alternative 0.5
Vegetables 0.6

Energy sources


Pygal10%407.25683565205037111.5906035854645860%431.8959608272663265.759252043918930%308.691919398544143.860776883724110%60%30%CarbohydratesFatProtein

Notes:

Eggs

are a great high quality protein

Spinach

is very nutrient dense containing vitamin K, vitamin C and folic acid, and contains twice as much iron as other leafy greens

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Meal Garden, 326 1/2 Bloor Street West, Unit 4, Toronto, Ontario, M5S 1W5, Canada