Egg and Vegetable Muffins

Egg and Vegetable Muffins

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From: Diabetic Living Magazine

Bulgur adds fiber and protein to these egg muffins, made with zucchini, tomato and feta cheese.

Ingredients 6 servings

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Original recipe yields 6 servings
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Nutrition per serving may change if servings are adjusted.
  • Nonstick cooking spray
  • ⅔ cup water
  • ⅓ cup bulgur
  • ¾ cup chopped zucchini
  • ¼ cup chopped onion
  • 1 tablespoon olive oil
  • 1 small tomato, cored, seeded and chopped ( ⅓ cup)
  • 2 ounces reduced-fat feta cheese, crumbled ( ½ cup)
  • 2 cups refrigerated or frozen egg product, thawed, or 8 eggs, lightly beaten
  • 2 teaspoons snipped fresh oregano and/or rosemary
  • ⅛ teaspoon ground black pepper

Preparation

  • Prep

  • Ready In

  1. Preheat oven to 350°F. Coat twelve 2½-inch muffin cups with nonstick spray; set aside. In a small saucepan combine water and bulgur. Bring to boiling; reduce heat. Simmer, covered, for 12 to 15 minutes or until bulgur is tender. Drain off any liquid.
  2. In a large skillet cook zucchini and onion in hot oil over medium heat for 5 to 10 minutes or until just tender, stirring occasionally. Remove from the heat and stir in bulgur, tomato and cheese. Spoon mixture evenly into prepared muffin cups.
  3. In a large bowl whisk together eggs, oregano, and pepper. Pour evenly over vegetable mixture in muffin cups.
  4. Bake for 15 to 18 minutes or until a knife inserted in center of muffins comes out clean. Let cool in pans on a wire rack for 5 minutes. Run a thin knife around the edges of the muffins to loosen. Carefully remove muffins from the pans and serve warm.

Nutrition information

  • Serving size: 2 muffins
  • Per serving: 117 calories; 4 g fat(1 g sat); 2 g fiber; 9 g carbohydrates; 11 g protein; 21 mcg folate; 3 mg cholesterol; 3 g sugars; 411 IU vitamin A; 5 mg vitamin C; 96 mg calcium; 2 mg iron; 294 mg sodium; 276 mg potassium
  • Carbohydrate Servings: ½
  • Exchanges: 1½ lean protein, ½ fat, ½ starch, ½ vegetable

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