Makes 12 Muffins: Your favorite way to cook and eat an egg is personal. Whether scrambled, poached, pan-fried, whipped into an omelet, hard-boiled, or baked in a muffin tin — the crack of an egg opens endless possibilities. However you cook them up, make sure to use the whole egg in your Saturday morning brunch. Eggs are rich in protein (6 grams per egg), most of which comes from the whites, but the yolk has beneficial nutrients that support the immune system (zinc).
Egg yolks are one of the only sources of vitamin D found in food, and adequate vitamin D levels can help control cancer cell growth and lower inflammation. Toss the yolk, and you actually throw away key nutrients. Even if high cholesterol is a personal health struggle, studies have shown that the fat in egg yolks actually helps reduce bad cholesterol (LDL cholesterol). Here’s an easy recipe to try with the incredible edible egg.
This recipe comes from our partnership with Eat Fit NOLA.
Tools Needed: Chopping board, kitchen knife, muffin or baking tins, cooking spray, lg. skillet
- 1 Tbsp. olive oil
- ½ yellow onion
- 5 eggs
- ¼ cup shredded cheese
- 1/8th tsp pepper
- 1 cup chopped zucchini
- 1 green bell pepper, chopped
- ½ cup milk
- ½ tsp. salt
- ¼ tsp. crushed red pepper
Preheat oven to 350 degrees. Prepare a muffin pan with cooking spray; set aside.
Heat oil in large skillet over medium heat. Add onions and sauté for about 2 mins (or until translucent). Add bell pepper and sauté for 2 more mins; add zucchini and cook another 2-3 minutes. Remove from heat and let cool.
In a large bowl, whisk together eggs, milk, cheese, and spices. Add in the sauteed veggies and whisk until well blended.
Pour or spoon the egg mixture into each mini muffin tin.
Bake at 350 degrees for 18-20 minutes, just until the center of the frittatas is set. Allow to cool for 5 minutes before serving, to allow the eggs to set completely.
Nutritional Facts: Calories per serving: 144 ~ Total Fat: 8g ~ Saturated Fat: 3g ~ Sodium: 247mg ~ Cholesterol: 175g ~ Protein: 10g ~ Carbohydrates: 7g ~ Fiber: 1g ~ Natural sugars: 3g