Egg White Bites

• 份量: 12 servings
• 准备时间: 10 minutes
• 总时间: 30 minutes

配料

2 cups liquid egg whites

1 cup cottage cheese

1 cup shredded Monterey jack cheese

1/4 cup crumbled feta cheese

1 tablespoon butter, melted

1 tablespoon cornstarch, or arrowroot powder or tapioca starch

1 dash of hot sauce

1/4 cup spinach, finely chopped

1/4 cup roasted red pepper, finely diced

2 tablespoons green onion, finely chopped

Salt

Black pepper

步骤

Preheat the oven to 350°F and bring a kettle to a boil. If using a metal muffin pan, coat it with cooking spray or lightly grease the muffin cups with oil. If using a silicone muffin pan (recommended) or silicone molds, do not grease the muffin cups, there is no need.

In a food processor or blender, add the egg whites, cottage cheese, shredded Monterey jack, feta, melted butter, cornstarch, and hot sauce and blend for 30 seconds or until smooth. Set aside.

Add the chopped spinach, roasted red pepper, onion, and a pinch of salt and pepper into the bottom of each cup of the muffin pan, dividing it evenly across all 12 cups.

Pour the egg whites mixture into the muffin pan, dividing it evenly across all 12 cups, then give each cup a quick whisk with a fork.

Place the muffin pan on top of a baking sheet and transfer the baking sheet to the preheated oven with the muffin pan on top.

Once in the oven, pour boiling water onto the baking sheet – just find an exposed corner with enough room to add water – until 1/2 to 3/4 of the way up the edges of the baking sheet. (Although you can add the muffin pan directly to the oven without the baking sheet and water, using them helps to poach and steam the egg white bites to give them a sous-vide texture.)

Bake for 20-22 minutes or until set.

Once cooked, remove the baking sheet and muffin pan from the oven. Transfer the muffin pan to a wire cooling rack for roughly 10 minutes or until the egg white bites are cool enough to handle.

Once cooled, remove the egg white bites from the muffin cups and serve immediately, or store them in an airtight container in the fridge for up to 4 days.

营养

• 每份大小: 2 egg white bites
• 卡路里: 178
• 总脂肪: 9 g
• 总碳水化合物: 6 g
• 膳食纤维: 1 g
• 总糖: 3 g
• 蛋白质: 19 g