Thursday, May 23, 2013

Easy Spinach and Parmesan Egg Muffins

Hello everyone!  It has been again a while since we posted, and we apologize for that.  Many many things have been going on!  Now the semester is over, the move is done, the half marathon complete and house projects are on the way.  

We wanted to be sure to take a few minutes to share with you one of our favorite new breakfast recipes - baked spinach and Parmesan cheese egg muffins!  It's a great low-carb and gluten free recipe that takes only 15 minutes, and can be made the night before.   Egg's used to get a bad rap, but as a Registered Dietitian reviewing the literature, it turns out that the cholesterol in the eggs is not internalized into our own cholesterol.  Eggs are a great low saturated fat choice for breakfast and has a good amount of protein as well to keep you full! It's also a great option if you have company over, since the eggs are all done at the same time.  Enjoy!!

Recipe and photo by Brittany Chin, RD, LD

Easy Baked Spinach and Parmesan Egg Muffins
Serves: 8


10 eggs
1 cup frozen spinach, thawed
1/2 cup shredded Parmesan cheese
Pepper, to taste
Paprika, to taste

1.  Preheat the oven to 375 degrees.
2.  In a medium sized mixing bowl, beat eggs with a fork or whisk.  Add pepper and paprika to taste.
3.  Spray muffin tin with Pam Olive Oil spray.
4.  Divide thawed spinach into 8 muffin tins.  
5.  Ladle 1/2 cup of the egg mixture into the muffin tins over the spinach.
6.  Top with of Parmesan cheese (about 1/2 oz).
7.  Place in the oven on 375 for 15 minutes.  Once bake time is completed, broil for 2 minutes to brown the cheese.
8.  Let cool for 2-3 minutes.  Serve and enjoy with some fresh fruit :-)

Nutrition: 125 calories, 3.7g saturated fat, 1g total carb, 212mg sodium, 11.6g protein

Note: try with your favorite kind of low-fat cheese (such as feta or mozzarella) and whatever kind of vegetables you have available (peppers and onions, tomatoes, zucchini - almost anything!)

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