Veggie Lovers Egg Bites Makes 12 servings
Developed by Smitha Poulo, RDN, CDCES
Ingredients Oil Vegetables
1 Tbsp olive oil
½ cup finely chopped mushroom 2 cups chopped spinach ½ cup chopped red bell pepper ¼ cup chopped fresh basil 8 eggs ½ cup low fat cottage cheese salt to taste ½ tsp ground black or white pepper
Nutrition Facts Servings per recipe: 12 Serving size:
Protein
1 each (59g)
Amount per serving Calories
60 % Daily Value*
Seasoning
Total Fat 3.5g
4% 5%
Saturated Fat 1g Trans Fat 0g Cholesterol 125mg
1 tsp onion powder 1 tsp garlic powder 1 tsp herb blend
42% 12%
Sodium 270mg
Total Carbohydrate 2g
1% 0%
Dietary Fiber 0g
For more information about Nutrition services, visit: www.sutterhealth.org/pamf/services/nutrition 6. Pour the egg mixture into each of the wells, filling about ¾ full. 7. Stir each well with a spoon for even distribution of ingredients. 8. Bake for 20-25 minutes or until egg bites puff up and tops no longer looks wet. 9. Remove from oven and slightly cool. Run a butter knife around the edge of each egg bite to carefully remove from the muffin tin. 10. Serve immediately or allow to fully cool then store in airtight containers in the refrigerator for up to 5 days or the freezer up to 2 months. 11. Discard the water from the water bath. Total Sugars 1g Includes 0g Added Sugars Instructions 1. Place a baking dish on the bottom rack in the oven and fill the dish with water until ¾ full. This is to add moisture to the oven while the egg bites cook. Preheat oven to 325°F. 2. In a large nonstick skillet, over medium heat, heat olive oil. Add the vegetables and sauté for 2-3 minutes or until slightly soft. Set aside in a bowl. 3. Place the protein (eggs and cottage cheese) and seasonings in a blender. Puree until smooth. 4. In a 12-cup muffin tin brush the wells with olive oil or spray with nonstick cooking spray. 5. Put a heaping tablespoon of vegetable mixture into each cup; the mixture should be distributed evenly among the wells. 0% Protein 6g Vitamin D 1mcg Calcium 41mg 6% 4% 6% Iron 1mg Potassium 123mg 2% *The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
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