|10 min||15 min||12|
|4 spray (about 1/3 second)||Cooking spray, vegetable oil|
|1 cup chopped||Red bell pepper|
|1 cup chopped||Green bell pepper|
|1 cup||Yellow onion (chopped)|
|1 cup||White mushrooms (chopped)|
|2 cup||Baby spinach (roughly chopped)|
|2 clove(s)||Garlic (minced)|
|4 large egg||Egg white|
|4 large egg||Egg|
|1 tbsp||Olive oil|
|1 dash||Salt (to taste)|
You can add different veggies, some cooked ham or smoked salmon. Just place in muffin cups before pouring in the egg/ veggie mixture.
1 meal serving would be 2-3 muffin cups. You can serve with a salad, 1/4 avocado and toast for a hearty breakfast or lunch.
Raw eggs may contain harmful bacteria. They should be cooked to an internal temperature of at least 74C or 165F degrees to ensure they are safe to eat.
Store in an airtight container in the fridge for no longer than 4 days. You can also store these egg muffins individually in the freezer for up to 3 months! To thaw, remove from the freezer the night before and store in the refrigerator. Then just pop it in the microwave or oven in the morning until fully warmed through.
Eggs contain choline, an important B vitamin to help build the membranes of our cells and is essential for brain health. They are also high in bioavailable protein, other B vitamins, selenium, vitamin D, calcium and zinc.