Skinny Eggs, Spinach and Tomato in English Muffin Cups
Ingredients
- 3 Oroweat Double Fiber English Muffins, split, see shopping tips
- 1 tablespoon reduced-fat butter or Smart Balance Light, melted
- 1 teaspoon yellow mustard or spicy brown mustard
- ½ cup onions, diced
- 2 teaspoons garlic, minced
- 2 teaspoons olive oil
- 4 cups fresh spinach
- ½ cup grape or cherry tomatoes, chopped
- 3 large eggs, I like Eggland’s Best Eggs
- 3 large egg whites
- Salt and pepper to taste
- 6 tablespoons fat-free feta cheese
Instructions
- Preheat oven to 400 degrees; coat a jumbo muffin pan with cooking spray, see shopping tip.
- Roll the 6 muffin halves a bit larger, using a rolling pin to flatten. Place a muffin half in each muffin tin, pressing up the sides to form the baskets. It doesn’t need to go all the way to the top of the tin.
- Combine the melted butter and mustard in a small bowl. Using a pastry brush, brush butter mixture all over the inside of the cups. Place in oven and toast until slightly browned, about 10-12 minutes.
- In the meantime, in a large nonstick pan, heat the olive oil. Add onions, garlic and saute over medium heat until softened about 3-4 minutes. Add spinach and cook until just starting to wilt. Stir in tomatoes. Remove from heat and season to taste with a little salt and pepper.
- In a small bowl, whip together the eggs and egg whites to combine. Add eggs among 6 toasted baskets, about ¼ cup for each bread cup. Divide spinach mixture among the 6 cups and top each with 1 tablespoon of cheese.
- Bake in oven for about 15 minutes or until eggs are cooked. Remove from oven and lift baskets from pan with a knife.
- Serve immediately with a fork and knife.
Nutrition
Serving: 1cupCalories: 147kcalCarbohydrates: 18gProtein: 10gFat: 6gSaturated Fat: 1gCholesterol: 93mgSodium: 374mgFiber: 5gSugar: 3gBlue Smart Points: 3Green Smart Points: 4Plus Points: 4