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

• 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.

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.