Omelet muffins

Ingredients for 6 muffins:

• 9 eggs, whole
• 3 slices of turkey ham
• 3 tbsp spinach, boiled and dry
• 3 tbsp tomatoes, in cubes without seeds
• 3 tbsp chopped onion
• 3 tbs bell peppers, in cubes
• 60g low fat cheese
• ¼ tsp salt
• ¼ pepper

 

*tbsp: tablespoon    tsp: tablespoon    

 

Method:

1. Break the eggs in a bowl and beat with salt and pepper.
2. Add all the other ingredients and mix well.
3. Add some oil in a muffin baking pan and then add the mixture
4. Bake for 20 – 25 minutes at 180 ° C.

 

Nutritional value per muffin:

Energy / Calories:140 kcal

Fat: 8g

Carbohydrates: 3g

Protein: 14g

 

Vitamins & Minerals:

Vitamin A: 46% *

Vitamin C: 19%

Riboflavin: 19%

Folic acid: 15%

Vitamin B12: 13%

Vitamin B1: 11%

Phosphorus: 23%

Iron: 10%

Calcium: 9%

 

*Percent Daily Values based on a 2,000 kcal diet.

 

Antigoni Andreou-

Clinical Dietitian-Nutritionist, RD, MSc