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Broccoli & Sun-Dried Tomato Egg Cups
Have a busy week ahead? Bake a batch of these for a tasty, grab and go breakfast - they're like egg white frittatas in muffin cups. Try this flavorful version with fresh broccoli, sun-dried tomatoes, onions and Parmesan or customize it with 3 cups of your favorite veggies and a little low fat cheese. It's a great way to start the day with lean protein. Just 40 calories each.
Preparation: 15 minutes  
Cooking: 22 minutes  
Time-To-Table: 37 minutes  
Serves: 12

Ingredients:

  • 2 cups finely chopped broccoli
  • 3/4 cup finely chopped dry pack sun-dried tomatoes (3 ounces)
  • 1/4 cup finely chopped green onions
  • 2 cups AllWhites® egg whites
  • 2 tablespoons Crystal Farms® grated Parmesan cheese
  • 1 teaspoon dried Italian seasoning, crushed
  • Salt and freshly ground pepper to taste

Instructions:

  1. Heat oven to 350°F. Spray a 12-cup muffin pan with cooking spray (or line with cupcake liners and spray insides). In a microwave-safe bowl, place broccoli, tomatoes and onions with 1/3 cup water. Partially cover; microwave on HIGH 3-1/2 minutes or until tender. Drain any excess liquid; cool 5 minutes. Stir in cheese, Italian seasoning, salt and pepper.
  2. Evenly divide vegetables between muffin cups. Pour AllWhites egg whites into muffin cups (they should be about ¾ full).
  3. Bake 22 to 24 minutes or until set in center. Remove cups from pan immediately, cool on wire rack.

Tips & Substitutions:

  • You need 3 cups veggies, so can substitute chopped fresh tomato, red onion, bell peppers, shredded zucchini, sliced asparagus, chopped fresh mushrooms, chopped fresh or frozen chopped spinach.
  • Pre-cook only hard vegetables, like broccoli, asparagus, and bell pepper. Top with a bit of shredded reduced-fat cheese, crumbled cooked bacon, or chopped Canadian bacon.
  • Refrigerate egg cups for up to 4 days in a covered container.


The brand of ingredients used in the nutrition calculation software to calculate the PointsPlus value for this recipe may differ from what’s available on WeightWatchers.com Recipe Builder. This may impact the PointsPlus value.


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Amount Per Serving
6g 40
Protein Calories

Nutritional Information

Serving Size: 1/12th recipe
Calories: 40 % Daily
Value*
Total Fat 1 (g)1%
Sat Fat 0 (g)1%
Trans Fat 0 (g) 
Cholesterol 1 (mg)0%
Sodium 162 (mg)7%
Total
Carbohydrate		 3 (g)1%
Dietary Fiber 1 (g)4%
Sugar 2 (g) 
Protein 6 (g)12%
Calcium 0 (mg) 
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.