February 2, 2023
Easy Loaded Baked Omelet Muffins
Ingredients
- 3 slices bacon, chopped
- 2 cups finely chopped broccoli
- 4 spring oinions, sliced
- 8 large eggs
- 1 cup shredded Cheddar cheese
- ½ cup milk
- ½ teaspoon rock salt
- ½ teaspoon ground pepper
METHOD
Step 1
Preheat oven to 160 degrees C. Coat a 12-cup muffin tin with cooking spray.
Step 2
Cook bacon in a large skillet over medium heat until crisp, 4 to 5 minutes. Remove with a slotted spoon to a paper towel-lined plate, leaving the bacon fat in the pan. Add broccoli and onions and cook, stirring, until soft, about 5 minutes. Remove from heat and let cool for 5 minutes.
Step 3
Meanwhile, whisk eggs, cheese, milk, salt and pepper in a large bowl. Stir in the bacon and broccoli mixture. Divide the egg mixture among the prepared muffin cups.
Step 4
Bake until firm to the touch, 25 to 30 minutes. Let stand for 5 minutes before removing from the muffin tin.
Ingredients ( 12 muffins) 2 tbsp psyllium husk powder 6 large eggs 1 cup milk (full-cream or reduced-fat) 2 cups mashed navy beans (cooked & drained) 1 cup spinach , finely chopped 1 cup diced cooked ham 1 cup cheddar cheese , grated Salt & pepper to taste Optional: garlic powder, onion powder, paprika, or herbs Instructions Step 1 Preheat oven to 175°C (350°F) and lightly grease or line a 12-cup muffin tray. Step 2 In a bowl, whisk the psyllium husk powder into the milk until a thick paste forms. Let sit for 1–2 minutes. Step 3 Add the eggs and whisk until smooth. Step 4 Fold in the mashed navy beans, spinach, ham, and cheddar cheese. Step 5 Season well with salt, pepper, and any optional spices. Step 6 Divide the mixture evenly between muffin cups. Step 7 Bake for 40 minutes , or until set in the centre and lightly golden on top. Step 8 Cool for 5 minutes before removing from the tray. Nutrition and Cooking Times Prep time: 15 minutes | Cook time: 25 - 30 minutes Serves: 2 adult servings Nutrient Value (per muffin approx): Calories: 185cal | Protein: 14g | Fat: 9g | Carbohydrates: 12g | Fibre: 6g
Nautilus Gravitron Workout
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