Protein goodness in an on-the-go size

Source: Parents Magazine

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Credit: Greg DuPree

Recipe Summary test

prep:
50 mins
cook:
1 min
total:
51 mins
Servings:
12
Yield:
12 egg cups
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Preheat oven to 300° F. Cook broccoli florets in ¼-inch water over high heat in a small pot with a lid until tender, 2 to 3 minutes. Or microwave broccoli in a small glass bowl with 2 Tbs. water on high for 1 minute. Drain well.

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  • In a medium bowl, whisk together eggs, milk, and salt. Add the broccoli, sausage, green onions, and cheese. Stir well and pour into 12 muffin cups coated with nonstick cooking spray.

  • Bake until the tops are just barely set, about 30 minutes. Let cool for at least 10 minutes before running a knife around the edges and removing from the pan.

  • Place in an airtight container and store in the refrigerator for up to four days. (You can also freeze them up to a month in an airtight container, and thaw overnight if you plan to use the next day) In the morning, warm in the microwave on medium power for about 45 seconds.

Nutrition Facts

142 calories; fat 10g; cholesterol 161mg; saturated fat 4g; carbohydrates 3g; mono fat 3g; poly fat 1g; sugars 1g; protein 10g; vitamin a 471IU; vitamin c 10.9mg; riboflavin 0.3mg; niacin equivalents 0.1mg; vitamin b6 0.1mg; folate 31.5mcg; vitamin b12 0.5mcg; sodium 268mg; potassium 123mg; calcium 142mg; iron 1mg.
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