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Skinny Eggs, Spinach and Tomato in English Muffin Cups

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These egg filled muffin cups makes a delicious breakfast or brunch. To create the cups I’m using high fiber English muffins. They’re filled with a healthy medley of sauteed spinach, garlic, onions and tomatoes, plus a combination of eggs and whites. Finally, they’re topped with fat-free feta cheese.  The skinny for 1 of these very filling cups is 147 calories, 6 grams of fat and 4 Weight Watchers POINTS PLUS. They are super yummy!

Prep Time: 25 minutes
Bake Time: 15 minutes


Ingredients

3 Oroweat Double Fiber English Muffins, split, see shopping tip

1 tablespoon reduced-fat butter or Smart Balance Light, melted

1 teaspoon prepared yellow mustard or spicy brown mustard

½ cup onions, diced

2 teaspoons garlic, minced

2 teaspoons olive oil

4 cups fresh spinach

½ cup grape or cherry tomatoes, chopped

3 eggs, I like Eggland’s Best Eggs

3 egg whites

Salt and pepper to taste

6 tablespoon fat-free feta cheese


Instructions

1. Preheat oven to 400 degrees; coat a jumbo muffin pan with cooking spray, see shopping tip

2. Roll the 6 muffin halves a bit larger, using a rolling pin to flatten.  Place a muffin half in each muffin tin, pressing up the sides to form the baskets.  It doesn’t need to go all the way to the top of the tin.

3. Combine the melted butter and mustard in a small bowl.  Using a pastry brush, brush butter mixture all over the inside of the cups. Place in oven and toast until slightly browned, about 10-12 minutes.

4. In the meantime, in a large nonstick pan, heat the olive oil.  Add onions, garlic and saute over medium heat until softened, about 3-4 minutes.  Add spinach and cook until just starting to wilt.  Stir in tomatoes.  Remove from heat and season to taste with a little salt and pepper.

5. In a small bowl, whip together the eggs and egg whites to combine.  Add eggs among 6 toasted baskets, about ¼ cup for each bread cup.  Divide spinach mixture among the 6 cups and top each with 1 tablespoon of cheese.

6. Bake in oven for about 15 minutes or until eggs are cooked.  Remove from oven and lift baskets from pan with a knife.

7. Serve immediately with a fork and knife.

Makes 6 servings (each serving, 1 egg filled cup)


Healthy Benefits

Oroweat Double Fiber English Muffins have twice the fiber, 8 grams, of their whole wheat muffin


Shopping Tips

This recipe does require using a jumbo muffin tin.  It’s available in a 6-cup muffin tin.  You’ll find it at places such as Michael’s Craft Store, Target and Bed Bath and Beyond.  I bought mine at Michael’s for $7.99.  Use one of their coupons and you’ll really save!

Oroweat Double Fiber English Muffins can be found in most supermarkets or use a whole wheat one.


Prep Tip

Rolling the muffins makes them larger and easier to mold into the muffin pan without breaking.

The bread cups and sauteed vegetables can be prepped in advance and then assembled and baked just before serving.


Serving Tip

To make this brunch complete, serve with a fresh fruit salad and my recipe for The Perfectly Skinny Bloody Mary Cocktail.


Weight Watchers
(old points) 3
Weight Watchers POINTS PLUS
4

SKINNY FACTS: for 1 egg filled cup
147 calories, 6g fat, 11g protein, 18g carbs, 5g fiber, 344mg sodium, 3g sugar
FAT FACTS: for 1 egg filled  cup
270 calories, 18g fat, 14g protein, 13g carbs, 2g fiber, 554mg sodium, 3g sugar

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8 Responses to “Skinny Eggs, Spinach and Tomato in English Muffin Cups”

  1. Sanjeeta kk Says:

    Lovely and creative recipe, probably try for my kids. Thanks for dropping by my blog and the sweet comment :)

  2. admin Says:

    Thanks Sanjeeta…Hope your kids like them!

  3. Mary Says:

    This is such a good idea! They look lovely and they make perfect serving containers. I hope you have a great day. Blessings…Mary

  4. admin Says:

    Thanks Mary!

  5. Suzanne Says:

    Nancy this recipe looks very tasty, I’m going to try to eat healthier so I need to try this one out for sure.

  6. admin Says:

    Thanks Suzanne. Good luck with your quest to eat healthier! It’s a good one…

  7. Katerina Says:

    I wish I had this little thing waiting for me tomorrow morning as breakfast!

  8. admin Says:

    Me too Katerina!

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