| |
| |
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Non-stick cooking spray |
|
| 4 Sheets |
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Phyllo pastry dough |
|
| 3 |
|
Eggs |
|
| 1 Cup |
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Egg substitute |
|
| 1/2 Package |
|
Frozen chopped spinach (about 6 oz) |
|
| 1/3 Cup |
|
Red pepper (or green, yellow, orange...) |
|
| 2/3 |
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Jalapeño pepper, minced (to taste) |
|
| 1/4 Cup |
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Diced onions |
|
| |
| 1 Clove |
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Garlic, crushed |
|
| 1/3 tsp |
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Salt |
|
| 1/3 tsp |
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Pepper, ground |
|
| 1/3-2/3 tsp |
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Cayenne pepper (to taste) |
|
| 1 1/3 tsp |
|
Cumin seeds, ground (to taste) |
|
| 2 tsp |
|
Chopped thyme |
|
| 1/3 Cup |
|
Reduced-fat feta cheese |
|
| 8 |
|
Vine-ripened cherry tomatoes |
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| |
| 1 |
Heat oven to 350°F. |
| 2 |
Spray muffin tin cups with non-stick spray. Unroll phyllo dough and cut stacks into 4 widthways, then across the center to create 8 squares. Lay one sheet in each cup, carefully molding it to the inside of the cup. Spray each dough cup with non-fat cooking spray and repeat layering until you have built up four layers. |
| 3 |
Thaw and drain frozen spinach, wring out well by hand. |
| 4 |
Gently whisk together eggs and egg substitute. |
| 5 |
Add the spinach, peppers, jalapeno, onion, garlic, salt and seasonings and whisk well. |
| 6 |
Fill the foil cups with the egg mixture. Make sure the mixture is evenly distributed between the cups. Each cup should be almost full. |
| 7 |
Sprinkle feta into each cup and top with one cherry tomato. |
| 8 |
Bake for 20 minutes, testing with a knife to make sure the eggs are set in the middle. |
| 9 |
Remove from oven and cool slightly before removing from muffin tin. |
| 10 |
Can be stored in a tightly sealed container in the refrigerator for 5-7 days. |
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| |
| Servings: 8 |
| |
| Nutrition Facts |
| Serving size: 1 serving |
| Percent daily values based on a 2000 calorie diet. |
| Nutrition information calculated from recipe ingredients. |
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| |
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| Amount Per Serving |
|
|
|
| Calories |
|
118.85 |
|
| Calories From Fat (40%) |
|
47.81 |
|
| |
|
% Daily Value |
| Total Fat 5.00g |
|
8% |
|
| Saturated Fat 1.41g |
|
7% |
|
| Cholesterol 72.58mg |
|
24% |
|
| Sodium 337.61mg |
|
14% |
|
| Potassium 247.86mg |
|
7% |
|
| Carbohydrates 8.53g |
|
3% |
|
| Dietary Fiber 1.31g |
|
5% |
|
| Sugar 0.95g |
|
|
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| Sugar Alcohols 0.00g |
|
|
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| Net Carbohydrates 7.21g |
|
|
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| Protein 8.62g |
|
17% |
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