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胡桃木 和 Oat Crusted Veggie Egg Cups

胡桃木 & Oat Crusted Veggie Egg Cup Heart-Check certified recipe
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胡桃木 和 Oat Crusted Veggie Egg Cups

The perfect grab 和 go breakfast, these 胡桃木 和 Oat Crusted Veggie Egg Cups are great to meal prep for the week.

This Heart-Check Certified recipe is brought to you by California 胡桃木s.

成分

份   12   服务规模   1个鸡蛋杯

  • 烹饪喷雾
  • 1 1/2 cups old-fashioned oats
  • 3/4杯切碎的核桃
  • 1/4 cup extra virgin olive oil
  • 1/4茶匙盐
  • 两汤匙冷水
  • 9个大鸡蛋
  • 1/2 teaspoon garlic powder
  • 1 teaspoon dried oregano leaves
  • 1 tablespoon stone ground Dijon mustard
  • 1 cup baby spinach (coarsely chopped)
  • 1 small red bell pepper (diced)
  • 3/4 cup reduced-fat, shredded cheddar cheese

方向

Tip: Click on step to mark as complete.

  1. Preheat oven to 350F 和 generously spray a 12-cup muffin pan with cooking spray.
  2. In the bowl of a food processor, pulse the oats until fine 和 flour-like. Add the walnuts 和 pulse until blended with oat flour. Pulse in the olive oil, salt 和 water until the mixture comes together.
  3. Spoon walnut-oat crust mixture evenly (about 1 ¼ Tbsp each) into each muffin cup 和 press it into the bottom 和 part way up the sides. Bake 25 minutes, until crust begins to brown. Cool on a wire rack 10 minutes.
  4. In a large bowl, whisk eggs, garlic powder, oregano 和 mustard thoroughly until well combined. Stir in spinach, bell pepper 和 cheese.
  5. Fill each muffin cup evenly with egg-veggie mixture 和 bake 20 minutes, or until the eggs are set. Cool slightly on a wire rack before removing the egg cups by carefully inserting a sharp knife between the crust 和 muffin pan.

营养成分

胡桃木 和 Oat Crusted Veggie Egg Cups
卡路里卡路里
200元/份
蛋白质蛋白质
每份9克
纤维纤维
每份2克

营养成分

卡路里 200
总脂肪 15.0 g
饱和脂肪 3.0 g
反式脂肪 0.0 g
多不饱和脂肪 5.0 g
不饱和脂肪 5.0 g
胆固醇 145 mg
钠 180 mg
总碳水化合物 9 g
膳食纤维 2 g
糖 1 g
蛋白质 9 g

饮食交流
1/2 starch, 1 lean meat, 2 fat

 
The perfect grab 和 go breakfast, these 胡桃木 和 Oat Crusted Veggie Egg Cups are great to meal prep for the week.

This Heart-Check Certified recipe is brought to you by California 胡桃木s.

营养成分

胡桃木 和 Oat Crusted Veggie Egg Cups
卡路里卡路里
200元/份
蛋白质蛋白质
每份9克
纤维纤维
每份2克
×
卡路里 200
总脂肪 15.0 g
饱和脂肪 3.0 g
反式脂肪 0.0 g
多不饱和脂肪 5.0 g
不饱和脂肪 5.0 g
胆固醇 145 mg
钠 180 mg
总碳水化合物 9 g
膳食纤维 2 g
糖 1 g
蛋白质 9 g

饮食交流
1/2 starch, 1 lean meat, 2 fat

成分

份   12   服务规模   1个鸡蛋杯

  • 烹饪喷雾
  • 1 1/2 cups old-fashioned oats
  • 3/4杯切碎的核桃
  • 1/4 cup extra virgin olive oil
  • 1/4茶匙盐
  • 两汤匙冷水
  • 9个大鸡蛋
  • 1/2 teaspoon garlic powder
  • 1 teaspoon dried oregano leaves
  • 1 tablespoon stone ground Dijon mustard
  • 1 cup baby spinach (coarsely chopped)
  • 1 small red bell pepper (diced)
  • 3/4 cup reduced-fat, shredded cheddar cheese

方向

Tip: Click on step to mark as complete.

  1. Preheat oven to 350F 和 generously spray a 12-cup muffin pan with cooking spray.
  2. In the bowl of a food processor, pulse the oats until fine 和 flour-like. Add the walnuts 和 pulse until blended with oat flour. Pulse in the olive oil, salt 和 water until the mixture comes together.
  3. Spoon walnut-oat crust mixture evenly (about 1 ¼ Tbsp each) into each muffin cup 和 press it into the bottom 和 part way up the sides. Bake 25 minutes, until crust begins to brown. Cool on a wire rack 10 minutes.
  4. In a large bowl, whisk eggs, garlic powder, oregano 和 mustard thoroughly until well combined. Stir in spinach, bell pepper 和 cheese.
  5. Fill each muffin cup evenly with egg-veggie mixture 和 bake 20 minutes, or until the eggs are set. Cool slightly on a wire rack before removing the egg cups by carefully inserting a sharp knife between the crust 和 muffin pan.
 

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