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“Make Your Morning” Egg Muffin Recipe

May 3, 2012 by The Nutrition Twins Leave a Comment

If you’re like us, you love any breakfast or snack that will boost your energy and that you can make in a hurry.  And let’s face it, what a bonus when it’s so delish that the kids can’t get enough of them either.  It makes our job as moms easy!That’s why we were so excited when we made this scrumptious and healthy egg-muffin recipe – it will boost your brain energy so that you can power through the week! 

To have energy and a healthy brain, your body relies on a diet that emphasizes fruits, vegetables, whole grains and fat-free or low-fat milk; includes lean meats, poultry, fish, beans, eggs and nuts; and is low in saturated fat, trans fat, cholesterol, salt and added sugar.  So this recipe is perfect! Hello eggs, a rainbow of veggies, low-fat dairy and your energy to get your groove on!

These Egg Muffins are so easy to make ahead, freeze and reheat that, you can’t go wrong! Prep time is just 10 minutes. In fact, Tammy’s daughters already are asking for them again!

Energy Boosting Egg Muffins

Ingredients

  • 6 eggs
  • 1/2 cup skim or 1% milk
  • 1/4 teaspoon (tsp) salt
  • 1/8 tsp pepper
  • 1 cup low-fat or fat free shredded Cheddar cheese (4 ounces)
  • 1/2 cup chopped zucchini
  • 1/4 cup chopped red bell pepper
  • 1/4 cup chopped green bell pepper
  • 2 tablespoons chopped red onion

 

Directions

Preheat oven to 350 degrees Fahrenheit.

Beat eggs, milk, salt and pepper in medium bowl until blended. Add cheese, zucchini, bell pepper and onion; mix well.

Spoon evenly into 12 lightly sprayed muffin cups, about 1/4 cup each.

Bake until just set, 20–22 minutes. Cool on rack 5 minutes. Remove from cups and serve warm. Makes 12 mini egg muffins.

Nutrition facts per serving (2 mini muffins): 110 calories; 7 grams g fat; 296 mg sodium; 3 g carbohydrate; 12 g protein

Comments

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Filed Under: Food & Drink

About The Nutrition Twins

Lyssie Lakatos, R.D., and Tammy Lakatos Shames, R.D., are co-owners of NutritionTwins.com, a nutrition counseling practice in New York City. They have been featured regularly as the nutrition experts on The Discovery Health Channel, The Learning Channel, and the Oxygen Network, and been featured in Good Housekeeping, Vogue, People, and Womens Health. Visit: NutritionTwins.com. They are the authors of "The Secret To Skinny: How Salt Makes You Fat" (HCI Books) and also "Fire Up Your Metabolism: 9 Proven Principles of Fat and Losing Weight Forever" (Simon and Schuster). They're latest book, The Nutrition Twins Veggie Cure was released January 2014.

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