Eggs: 100g (2 medium), Mushrooms: 60g (1 cup, sliced), Spinach: 25g (3/4 cup, fresh), Red bell pepper: 20g (2 tbsp, diced), Onion: 20g (2 tbsp, diced), Cheddar cheese (light): 15g (1 tbsp, shredded), Milk (1% fat): 15ml (1 tbsp), Olive oil: 3ml (a little under 1 tsp), Garlic: 2g (1/2 clove, minced), Dried thyme: 0.5g (pinch), Salt and black pepper: to taste
1. Preheat the oven to 180°C (350°F). 2. Lightly grease 3 cups of a muffin tin with olive oil spray. 3. In a non-stick pan, heat 3g olive oil over medium heat, sauté 2g minced garlic, 20g diced onion, and 60g sliced mushrooms for 3-4 minutes until softened. 4. Add 25g spinach and 20g red bell pepper and cook for another 2 minutes until wilted. 5. In a bowl, whisk 100g eggs with 15ml milk, a pinch of dried thyme, and salt and pepper to taste. Stir in the cooked vegetables and 15g shredded light cheddar. 6. Pour the mixture into the prepared muffin cup. Bake for 18-20 minutes or until the egg is set and the top is lightly golden. 7. Let it cool slightly before serving.
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