Spinach, mushroom, egg and ham cups
GEHA | January 16, 2020
Start your mornings with a delicious, satisfying and healthy low-carb breakfast.
Ingredients:
2 tsp. extra-virgin olive oil
1 cup baby spinach
1/8 tsp. freshly ground black pepper
8 slices deli ham
½ cup button mushrooms, diced
5 eggs
1/3 cup reduced-fat, shredded cheese
Cooking spray
Directions
- Preheat oven to 350⁰F. Spray a muffin tin with cooking spray.
Line 8 of the muffin cups with a slice of ham.
- Add the oil to a saute′ pan and heat over medium-high heat. Add the mushrooms and cook for 3 minutes. Add the spinach and cook for another 3 minutes. Set the vegetables aside to cool.
- In a medium bowl, whisk together the eggs, spinach, mushrooms, pepper and cheese.
- Carefully fill the 8 muffin cups (lined with ham) with the egg mixture until 2/3 full. Try not to let eggs drip on the sides beneath the ham slices.
- Bake for 20-22 minutes until the eggs are cooked through. Let cool for 5 minutes. Use a fork to go around the edges and loosen the ham and egg cups, then scoop out each cup.
Makes 8 servings.
Nutritional values per serving:
| 70 | calories |
| 4.5 g | total fat |
| 1.5 g | saturated fat |
| 1 g | carbohydrate |
| 0 g | dietary fiber |
| 7 g | protein |
| 180 mg | sodium |
Reprinted on January 16, 2020, courtesy of the American Diabetes Association. For more, visit diabetesfoodhub.org.