Eggs are part of the Protein food group of The United States Department of Agriculture (USDA)’s MyPlate Food Guidance System. Eggs provide a low cost source of natural high quality protein for growth, development and maintenance of the body. They are also a good source of other nutrients like vitamin D needed for strong teeth and bones, and other important nutrients. Incorporate eggs in many recipes such as casseroles, muffins, puddings, pastries and omelets to help meet daily protein needs. Here is a grab and go recipe that a family can prepare together. Make them ahead of time and refrigerate or freeze them for later.
¼ cup skim milk
1 cup spinach, chopped
1/3 cup roasted peppers, diced
1/4 cup mozzarella cheese
1. Preheat oven to 350oF.
2. Grease 6 muffin cups.
3. Beat eggs in a medium bowl.
4. Beat milk into egg mixture.
5. Divide spinach and roasted peppers evenly into 6 muffin cups.
6. Pour egg mixture evenly into muffin cups
7. Divide mozzarella cheese evenly among muffins
8. Bake for 20 minutes or until no longer wet.
NUTRITION INFORMATION (Serving Size: 1 muffin)
Calories: 85 • Total Fat: 4.8 g • Saturated Fat: 1.6 g • Cholesterol: 187 mg • Sodium: 176 mg • Fiber: 0.2g • Protein: 8.5 g • Sugars: 1.1 g
Note : If using a 12-cup muffin pan, pour ¼ inch of water into the unused cups or double the recipe to fill all 12 cups.Recipe source: nourishedsimply.com; photo credit: eatyourselfskinny.com
The LSU AgCenter and the LSU College of Agriculture