INGREDIENTS
2 cups egg whites or egg substitute 4 cloves garlic, minced 1 cup onion, chopped (tip: caramelize a whole bunch for another dish) 1 bell pepper, chopped 1 cup cooked crumbled chicken or veggie sausage 1/2 cup cherry tomatoes, diced (or 1/4 cup sundried tomatoes) 1–2 cups fresh spinach, washed, chopped (or 1/2 cup frozen, defrosted) pinch of chili flakes, kosher salt, and freshly ground black pepper Nonstick olive oil cooking spray or olive oil spritz PREPARATION Preheat oven to 350°F. Generously spray muffin tin with nonstick cooking spray. Place a non-stick sauté pan over medium-high heat and spritz with olive oil. Add the garlic, bell pepper, onion, and sauté for 2 to 3 minutes. Stir in the sausage crumbles, tomatoes, and spinach and cook for an additional 2 minutes. Place 1–2 tablespoons into each muffin cup. *Option-top with 1 tablespoon of your favorite cheese here (ie. brie, mozzarella, feta). Next, whisk the egg whites (or egg substitutes) into a medium-sized bowl. Stir in the chili flakes, kosher salt, and black pepper. Pour about 1/3 cup into each muffin cup tin, topping off the veggie mixture. Bake for 25 to 28 minutes, or until the egg has puffed and comes clean with a toothpick. Cool in muffin tin for a few minutes. Run a knife around the edges to remove the egg muffins. Enjoy while hot for breakfast, a snack, as part of your sandwich for lunch. Add a little salsa or hot sauce for a kick, and/or a tablespoon of nonfat Greek yogurt for a creamy topping. Makes 6 servings; 2 muffins per serving. Store in an airtight container in the refrigerator to eat within 5 days, or in the freezer for up to a month. To reheat from the fridge, microwave for 30 seconds or until warm throughout. To reheat from frozen, microwave for 45 seconds or until warm throughout.
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THE REBELLIOUS RDAs a longtime promoter of healthy cooking and eating, Amy's focus is on plant-based eating, with a rebellious twist - that she and no one, needs to be perfect. Archives
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