Egg Bites With Mixed Vegetables and Cheddar

• porcije: 6 servings
• ukupno vrijeme: 1 hour

Sastojci

1 tablespoon olive oil, plus more for brushing the pan

1 medium yellow onion (8 ounces), diced

1 (10-ounce) bag frozen mixed vegetables (corn, carrots, green beans and peas; 2 cups), no need to defrost

6 large eggs

1/4 cup low-fat milk

1/2 cup (2 ounces) shredded sharp cheddar cheese, divided

1/4 teaspoon fine salt

1/4 teaspoon freshly ground black pepper

Upute

Position a rack in the middle of the oven and preheat to 375 degrees. Brush a 12-well nonstick muffin pan with oil.

In a large skillet over medium heat, heat 1 tablespoon of oil until shimmering. Add the onion and cook, stirring occasionally, until just softened, about 3 minutes. Add the frozen vegetables and cook, stirring occasionally, until just thawed, 2 to 3 minutes. Remove from the heat and let cool for 15 minutes.

In a medium bowl, whisk together the eggs and milk. Stir in 1/4 cup (1 ounce) of the cheese, the vegetables, salt and pepper.

Distribute the mixture evenly among the muffin pan cups, filling each about three-quarters of the way. Top with the remaining 1/4 cup (1 ounce) of cheese. Bake for 18 to 20 minutes, or until set in the center. Let rest in the pan for 5 minutes before removing; you may need to run a butter knife or offset spatula around the edges if they don’t slide out easily. Serve warm or let cool completely.

Prehrana

• Veličina porcije: Per serving (2 egg bites
• Kalorije: 180
• Ukupno masti: 10 g
• Zasićene masti: 4 g
• Kolesterol: 225 mg
• Natrij: 255 mg
• Ukupni ugljikohidrati: 13 g
• Dijetalna vlakna: 3 g
• Ukupni šećeri: 3 g
• Proteini: 11 g