Egg and Vegetable Muffins

Bulgur adds fiber and protein to these egg muffins, made with zucchini, tomato and feta cheese.

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Prep Time:
20 mins
Additional Time:
35 mins
Total Time:
55 mins
Servings:
6
Yield:
6 servings

Ingredients

  • Nonstick cooking spray

  • cup water

  • cup bulgur

  • ¾ cup chopped zucchini

  • ¼ cup chopped onion

  • 1 tablespoon olive oil

  • 1 small tomato, cored, seeded and chopped (1/3 cup)

  • 2 ounces reduced-fat feta cheese, crumbled (1/2 cup)

  • 2 cups refrigerated or frozen egg product, thawed, or 8 eggs, lightly beaten

  • 2 teaspoons snipped fresh oregano and/or rosemary

  • teaspoon ground black pepper

Directions

  1. Preheat oven to 350 degrees F. Coat twelve 2 1/2-inch muffin cups with nonstick spray; set aside. In a small saucepan combine water and bulgur. Bring to boiling; reduce heat. Simmer, covered, for 12 to 15 minutes or until bulgur is tender. Drain off any liquid.

  2. In a large skillet cook zucchini and onion in hot oil over medium heat for 5 to 10 minutes or until just tender, stirring occasionally. Remove from the heat and stir in bulgur, tomato and cheese. Spoon mixture evenly into prepared muffin cups.

  3. In a large bowl whisk together eggs, oregano, and pepper. Pour evenly over vegetable mixture in muffin cups.

  4. Bake for 15 to 18 minutes or until a knife inserted in center of muffins comes out clean. Let cool in pans on a wire rack for 5 minutes. Run a thin knife around the edges of the muffins to loosen. Carefully remove muffins from the pans and serve warm.

Originally appeared: Diabetic Living Magazine

Nutrition Facts (per serving)

117 Calories
4g Fat
10g Carbs
11g Protein
Nutrition Facts
Servings Per Recipe 6
Serving Size 2 muffins
Calories 117
% Daily Value *
Total Carbohydrate 10g 3%
Dietary Fiber 2g 7%
Total Sugars 3g
Protein 11g 23%
Total Fat 4g 5%
Saturated Fat 1g 7%
Cholesterol 3mg 1%
Vitamin A 411IU 8%
Vitamin C 5mg 6%
Folate 21mcg 5%
Sodium 294mg 13%
Calcium 96mg 7%
Iron 2mg 11%
Magnesium 30mg 7%
Potassium 276mg 6%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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