Egg Veggie Cups

I call them Egg Veggie cups, some others call them egg muffins.  Eggs make for great breakfast material. If you want to have a protein-rich breakfast low in carbs, then go for these egg "muffins" - You can make them from few ingredients and they form an easy bite to gran for busy mornings.

   

 Ingredients
Eggs - 10 (you can also use egg whites alone or remove a certain no of yolks to adjust for color/cholesterol preferences). - break the eggs into a bowl, whisk them lightly.
Onions - chopped to 1/4 inch or fine.
Red bell peppers - chopped fine.
Spinach - chopped up.
Green chilis (for a spicy kick) - chopped fine Optional.
Cheese - shredded cheese - optional.
Cilantro leaves for seasoning.- chopped fine.

In addition to these you can also add chopped broccoli or carrots.

  

So.. how did the final product come out? Wait till the end!

Steps

1. Preheat oven to 350 F.
2. Saute the vegetables in a skillet and season with cilantro and keep ready. Onions first, peppers/carrots/broccoli  next, Add green chilis after the onions, add the spinach last and do not sautee for more than 3 mins total.
3. Grease the muffin pan or baking pan with thin layer of oil or cooking spray.
4. Add a spoonful of sauteed vegetables to each muffin cup.
5. Pour tablespoon of the whisked egg mixture so that the muffin cup is 1/3rd to1/2 filled.
6. Sprinkle cheese and load tray into preheated oven. 
7. Bake for 20-25 mins or until eggs are set. 
8. Take out pan, and after letting pan cool a bit, use a spoon to press the baked egg from the circumference at 3-4 points, then it will release more easily and come out.
9. Allow to cool and store in refrigerator (4-5 days) or freeze.
10. To reheat, wrap in foil and heat in a toaster over for 4-5 mins or use skillet. Microwave might make it soggy but you can do it as last resort heating technique.

Speed/Laz-E tip: 1) Use liquid eggs
2) Use assorted frozen vegetabes, microwave them then lightly saute them in a pan over a spoon of oil.

  

If you dont like to deal with muffin pans..you can make them in a larger pan and cut into rectangular blocks or be creative - cut them to different shapes using cookie cutting tools or other shapes.

Update (/1/201) - See also this site: http://www.macheesmo.com/breakfast-sandwiches/

Eisman Lecture on Plant Based Diet - Apr 8th Mon, 7pm

NUTRITION LECTURE/EVENT

Health Benefits of Plant-based Diets - by Dr. George Eisman

Scheduled for Monday April, 8th at 7p.m. Location: 160 Willard, Penn State

This would be an informative lecture, relating to how we can eat healthy for ourselves, while eating an environmentally sustainable diet. Directions to the location are at the bottom of the page.

George Eisman is the director of "Nutrition for the Coalition for Cancer Prevention" and has been a Registered Dietitian for over 30 years. He has served as a public health nutritionist for three State Health Departments. He has taught nutrition at several colleges, and is the author of "Don’t Let Your Diet Add to Your Cancer Risk", and "The Most Noble Diet".

Don't Let your Diet Add to Your Cancer           and            The Most Noble Diet

                                                                


Getting there, Maps:

It is simpler if you park in Downtown State College (in one of the garages - closest on Fraser Street or Free parking on street after 6pm - you have to parallel park! ).  

Maps: Fraser Street Garage   Or Parking Along College Avenue. To reach an accessible location, you can drive on to campus near the Willard building and park in the lot behind the building. Link to psu ADA site.

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