These egg muffins are packed with protein and nutrient-rich vegetables like spinach and mushrooms. They provide a good balance of carbohydrates, healthy fats, and essential vitamins and minerals. Remember to monitor portion sizes and adjust ingredients based on your specific dietary needs and preferences.
Preparation Time: Approximately 10 minutes
Cooking Time: Approximately 15-20 minutes
- 6 large eggs
- 1 cup fresh spinach, chopped
- 1/2 cup mushrooms, sliced
- 1/4 cup diced bell peppers (any color)
- 1/4 cup shredded cheddar cheese (optional)
- Salt and pepper to taste
- Cooking spray or olive oil for greasing
- Preheat your oven to 350°F (175°C) and grease a muffin tin with cooking spray or olive oil.
- In a skillet, lightly sauté the mushrooms, bell peppers, and spinach until the vegetables are slightly softened. Remove from heat and let them cool.
- In a mixing bowl, beat the eggs until well combined. Season with salt and pepper.
- Add the sautéed vegetables to the beaten eggs and mix well.
- Pour the egg and vegetable mixture into the greased muffin tin, filling each cup about three-quarters full.
- Sprinkle shredded cheddar cheese (if using) evenly over each muffin cup.
- Bake in the preheated oven for 18-20 minutes or until the egg muffins are set and slightly golden on top.
- Remove from the oven and let them cool for a few minutes. Use a knife or spatula to gently loosen the edges, then transfer the egg muffins to a wire rack to cool completely.
- Serve the spinach and mushroom egg muffins as a delicious and nutritious breakfast option.
Here is an approximate nutrition breakdown for one serving (1 egg muffin) of the spinach and mushroom egg muffins:
- Calories: 80-100 calories
- Total Fat: 6-8 grams
- Saturated Fat: 2 grams
- Trans Fat: 0 grams
- Cholesterol: 190-200 milligrams
- Sodium: 90-100 milligrams
- Total Carbohydrates: 1-2 grams
- Dietary Fiber: 0.3 grams
- Sugars: 0.8 grams
Please note that these values are estimates and can vary based on the specific brands and quantities of ingredients used. Additionally, if you choose to add shredded cheddar cheese, it will contribute additional calories, fat, protein, and sodium to the overall nutrition profile.
It's always a good idea to consult with a registered dietitian or healthcare professional to customize your meal plan and ensure it aligns with your individual nutritional needs and diabetes management goals.
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