Saturday, March 10, 2012

Veggie Breakfast Muffins

Whether or not you are on your own weight loss journey, you know the most important meal of the day is breakfast. Thank goodness, because it’s one of my top three favorite meals of the day (ha!). And I prefer savory breakfasts over sweet, hands down. Give me eggs and meat, and you can go right ahead and enjoy your French toast and pancakes. That’s not to say that I don’t adore me some French toast or pancakes, but 9 times out of 10, I will choose an omelet over a sweet pastry for breakfast. Hubby is the opposite…which bodes well for me, because he always lets me finish off my savory breakfast with a bite of his.

Many of you have asked me what my go-to breakfast is and it has to be my veggie egg-white breakfast sandwich. I have the “omelet” on a Fiber One English muffin, absolutely delicious and only 190 calories including a wedge of Laughing Cow cheese. I swear I never get tired of having it. But it requires me to have to make it every day that I want it…and that’s fine because it is super quick, but then I thought it would be kind of nice to have some made ahead that are easy to grab and go. So I decided what better way than to make it into a breakfast muffin! One batch, one baking time, enough for the whole week, and easy to freeze.

Holy cow, these were good.

Ingredients:
1/2 cup onions, chopped
1/2 cup shredded cheddar
2 T olive oil
1 cup part or skim ricotta cheese
½ cup 2% cottage cheese
1 Large egg
3 Large egg whites
1 ½ T dijon mustard
1 crown of chopped broccoli
½ package of frozen spinach, thawed, drained & squeezed of excess water
½ cup chopped red pepper
1 T parmesan cheese
Salt and pepper (to taste)

Preheat oven to 350. With nonstick spray, spray a 6 cup large muffin pan or 12 cup small muffin pan.

Sauté onions and peppers in the oil over low-med heat; don’t let them burn; you want the onions to become translucent and just begin to caramelize. Add to a small bowl and let cool for about 5 minutes.

Whisk egg and egg whites together and add to onions and peppers. Mix well.

In a separate larger bowl, add the rest of the ingredients and mix well with large spoon or spatula. Add the egg mixture to the large bowl and mix well.

Divide mixture into muffin pan. I used a ¼ measuring cup to scoop it into the muffin tins.
Bake 35-40 minutes (for small, about 5-7 minutes longer for large) until tops begin to brown and centers no longer jiggle.

Remove and let cool about 15 minutes before removing from pan. Use a knife around the edges to loosen.

Look at that yummy deliciousness inside!

These will keep in your fridge for up to 3 days, or you can freeze them. Just microwave them for about 30-45 seconds when you are ready to eat. Such an easy weekday breakfast to just grab and go - add a 100 calorie English muffin and you have yourself a hearty breakfast for under 300 calories!

Serving size: One large muffin or two small muffins



(Cals below are for two small or one large muffin)
Calories 184 / Carbs 8g / Fat 8g / Protein 14g / Fiber 2g / Sodium 298mg

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