Walnut & Oat Crusted Veggie Egg Cups
Prep: 30 minutes plus cooling
Bake: 45 minutes • Serves: 12
1-1/2 cups old-fashioned oats
3/4 cup chopped walnuts
1/4 cup olive oil
1/4 teaspoon salt
1 small red bell pepper, diced
1 cup coarsely chopped baby spinach
3/4 cup reduced fat shredded Cheddar cheese
9 large eggs
1 tablespoon stone ground Dijon mustard
1 teaspoon dried oregano leaves
1/2 teaspoon garlic powder
1. Preheat oven to 350°; spray standard 12-cup muffin pan with cooking spray. In food processor, pulse oats to fine, flour-like consistency; add walnuts and pulse until combined. Add oil, salt and 2 tablespoons cold water; pulse until mixture sticks together.
2. Press about 1-1/4 tablespoons oat mixture into bottom and partially up sides of each prepared cup; bake 25 minutes or until crust begins to brown. Cool 10 minutes on wire rack.
3. Fill cups with bell pepper, spinach and cheese. In large bowl, whisk eggs, mustard, oregano and garlic powder; pour into cups and bake 20 minutes or until internal temperature reaches 160°.
Approximate nutritional values per serving (1 cup):
204 Calories, 15g Fat (3g Saturated), 143mg Cholesterol, 179mg Sodium,
9g Carbohydrates, 2g Fiber, 1g Sugars, 0g Added Sugars, 9g Protein
Dietitian’s Dish Tip(s):
> Eggs are one of the best dietary sources of choline, an important nutrient involved in brain development, memory function and the formation of cell membranes. Customize these egg cups by swapping in your favorite veggies and lean protein.
