If you’re like me, you struggle with finding a healthy breakfast when you’re in a hurry and on the go. A stop at Dunkin’ Donuts can ruin even the best diet. Well, I have found a solution. This breakfast (or tasty snack) is portable, healthy, and packed with vitamins and protein.
I was also challenging myself this week to use more herbs in my cooking and no salt. After attending a cooking class with my dietician, she revealed to me that 1 mere teaspoon of salt is over 1500mg of sodium! I love salty foods and put salt in just about everything. I was disgusted. The dietician recommended replacing salt with lots of fresh herbs. She also said that if you cut salt from your diet or reduce your salt to 1500mg per day or less, you will lose weight faster! Bring it on!
Calories: Only 38 per cup!
Servings: 9 egg ‘cups’
Prep-time: 10 minutes
Cook time: 30 minutes
– large mixing bowl
– muffin tin
– measuring spoons
– ¼ cup measuring cup
– non-fat cooking spray
– 4 large egg whites
– 2 large whole eggs
– 2 plum tomatoes, chopped
– ½ cup frozen, thawed, spinach (drained)
– 1 tsp. onion powder
– 1 tsp garlic powder
– 1 tsp oregano
– 1 tsp. parsley
– 1 tsp. freshly chopped basil
And if you wish
– Salt/pepper (I made mine without salt or pepper and they tasted fine)
1.) Pre-heat your oven to 350 degrees.
2.) In a large bowl, whisk together the 4 egg whites and 2 whole eggs. Add your chopped tomatoes and ½ a cup of spinach to the bowl and mix together. Add all remaining ingredients. Whisk until blended throughout.
3.) Spray your muffin tins with cooking spray. Add ¼ cup of your egg mixture to each muffin tin. I found that with my muffin tins, ¼ cup of the mixture filled it right to the top. It was perfect.
4.) Place your egg-o-muffins in the oven and bake at 350 degrees for 30 minutes or until the eggs harden.
5.) Remove from oven and immediately take the eggs out from the muffin tins.
Tips and tidbits:
* The best part about this dish is that each egg cup is only 38 calories and maybe 1-2 grams of fat each (or less). I eat four cups for breakfast and it still is only 152 calories!