Name: Vegetable Egg Muffin
Prep time: 10 min
Cook time: 20 min
Yield: 6 servings
Ingredients: eggs (large); broccoli florets; spinach (fresh); white onions; red bell peppers; cheddar cheese; salt; ground pepper

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Vegetable Egg Muffin

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30 minutes

6 servings

Adjust servings

Yields 12 muffins

dairy-free

(?)

Has dairy from:

cheddar cheese

gluten-free

kid friendly

has meat

has pasta

has seafood

mediterranean

vegan

(?)

Not vegan due to:

egg (large)
cheddar cheese

vegetarian

(?)

Not vegetarian due to:

egg (large)

pescatarian

paleo

(?)

Not paleo due to:

cheddar cheese

This recipe has no customizations.

Bon Appétit

This recipe fits right into a balanced diet.

Nutrition Rating Details

Here are the percentages used to determine the nutritional rating for this recipe:

• Calcium: 4.4% of RDA
• Calories: 5.7% of RDA
• Carbs: 1.6% of RDA
• Fat (total lipid): 11.5% of RDA
• Fiber: 5.0% of RDA
• Fructose: 2.3% of RDA
• Protein: 7.9% of RDA
• Sodium: 8.8% of RDA
• Sugar: 6.4% of RDA

• Vitamin A (IU): 53.4% of RDA
• Vitamin B6: 36.3% of RDA
• Vitamin C: 69.9% of RDA
• Iron: 6.4% of RDA
• Magnesium: 5.6% of RDA
• Manganese: 2.6% of RDA
• Niacin: 2.5% of RDA
• Potassium: 6.8% of RDA
• Zinc: 6.6% of RDA

If all nutritional components are less than 50% of RDA (and all vitamins and minerals are less than 400% of RDA) the recipe gets a “Bon Appétit” rating.

MACROS

Carbohydrate

4.37

Calories

114

Fiber

1.39

Iron

1.21

Protein

8.84

Sodium

119

Sugars

2.01

Fat (total lipid)

7.05

INGREDIENTS

Amount

Measure

Adjust

Ingredient

whole

eggs (large)

cups

broccoli florets

this is approx. 12 large florets.

3/4

cups

spinach (fresh)

chopped.

1/4

cups

white onions

chopped.

3/4

cups

red bell peppers

seeded and chopped.

1/4

cups

cheddar cheese

grated.

salt

to taste.

ground pepper

to taste.

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PREPARATION

Preheat oven to 350 Degrees Fahrenheit and grease muffin cups with olive oil.

Beat eggs in large mixing bowl with wire whisk.

Heat 2 teaspoons of olive oil over medium heat and sauté onion and red bell pepper, until onions become translucent and the vegetables are soft and fragrant.

Combine sautéed vegetables with beaten egg and stir gently. Add cheddar cheese and spinach.

Take ladle and scoop about 1/4 cup of egg mixture and pour into greased muffin cup, up to 3/4 full.

Add in one broccoli floret standing up in the middle.

Place muffin pan in oven and bake for 20 minutes, until eggs are set. Remove from oven and let cool for about 15 minutes before serving.

COMPLETE NUTRITION

This recipe has the following nutrient totals:

Calories 114

Protein 8.84 g

Carbohydrates 4.37 g

Iron 1.21 mg

Fiber 1.39 g

Calcium 43.6 mg

(plus many more nutrients)

Sample Recipe Chart:

The sample chart shows the nutritional data that is typically shown for any given recipe. The chart shows both nutrition totals as well as per-ingredient nutrition.