Eggs: 200g (4 large), Mushrooms: 80g (1 cup, sliced), Spinach: 30g (1 cup, fresh), Red bell pepper: 30g (1/4 medium, diced), Onion: 30g (1/4 small, diced), Cheddar cheese: 30g (2 tbsp, shredded), Milk (1% fat): 30ml (2 tbsp), Olive oil: 5ml (1 tsp), Garlic: 3g (1 clove, minced), Dried thyme: 1g (1/4 tsp), Salt: 1g (1/4 tsp), Black pepper: 1g (1/4 tsp)
1. Preheat oven to 375°F (190°C). Grease a 6-cup muffin tin with cooking spray. 2. Heat 5ml olive oil in a skillet over medium heat. 3. Add 30g diced onion and cook until softened, about 3 minutes. 4. Add 3g minced garlic and cook for 30 seconds. 5. Add 80g sliced mushrooms and cook until they release their moisture and begin to brown, about 5-7 minutes. 6. Add 30g diced bell pepper and cook for 2 minutes. 7. Add 30g spinach and cook until wilted, about 1 minute. Season with 1g dried thyme, 1g salt, and 1g black pepper. 8. In a bowl, whisk together 4 eggs and 30ml milk. 9. Divide the vegetable mixture evenly among the prepared muffin cups. 10. Pour the egg mixture over the vegetables, filling each cup about 3/4 full. 11. Sprinkle 30g shredded cheddar cheese on top. 12. Bake for 18-20 minutes until the eggs are set and slightly puffed. 13. Let cool for 5 minutes before removing from the muffin tin. Makes 6 egg muffins (3 muffins per serving).
