Preparation Time: 15 minutes
Total Time: 30 minutes in total
Do you have an abundance of frozen vegetables on hand? Make these fast and simple egg bites. Using frozen peas, cauliflower, carrots, corn, edamame, or green beans in place of the peas, but keep the egg-to-vegetables ratio the same. Preheat a non-stick muffin tin before adding the ingredients to keep the bites from sticking.
- 2 1/4 cup frozen vegetable mix (218g) (such as cauliflower, broccoli and carrots)
- 1/2 cup (85g) cooked brown rice
- grated cheddar or other cheese, 1/2 cup (57g)
- a dozen big eggs
- a quarter teaspoon of salt
- a fifth teaspoon of pepper
- 1/4 teaspoon garlic powder, granulated
- a quarter teaspoon of onion powder
Preheat the oven to 425°F (218°C) and a nonstick 12-well muffin pan.
In a medium bowl, finely chop the vegetables and mix them with the rice, half of the cheese, and the bacon. Whisk together the eggs, salt, pepper, garlic powder, and onion powder in a large measuring cup or medium bowl with a spout.
Remove the muffin tin from the oven, coat the wells with cooking spray, and distribute the vegetable mixture evenly between them. Pour the egg mixture over the vegetables and bake for 15 minutes, or until a butter knife inserted into the centre of a muffin comes out clean of liquid egg.
To release the egg bites, remove the pan from the oven and run a butter knife around the edges of the wells. Serve immediately or cool fully in the refrigerator before storing the bites in an airtight jar for up to five days in the refrigerator or three months in the freezer.
Bake refrigerated egg bites until heated through in a 350°F (180°C) oven or microwave on high for 1 1/2 minutes. To reheat from frozen, microwave the egg bites for 1 1/2 minutes on 50% power in a microwave. Turn over and microwave on high for 1 minute more, or until thoroughly heated.
One serving of these compact bites provides a quarter of your daily protein requirements.
12 servings | 2 egg bites per serving
173; Total Fat: 11g; Saturated Fat: 4g; Monounsaturated Fat: 0g; Cholesterol: 259mg; Sodium: 290mg; Carbohydrate: 9g; Dietary Fiber: 1g; Sugar: 1g; Protein: 12g Calories: 173; Total Fat: 11g; Saturated Fat: 4g; Monounsaturated Fat: 0g; Cholesterol: 2
Source: MYFITNESSPAL’S RECIPES