Protein goodness in an on-the-go size

Source: Parents Magazine


Ingredient Checklist


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.

  • 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; 10 g total fat; 4 g saturated fat; 1 g polyunsaturated fat; 3 g monounsaturated fat; 161 mg cholesterol; 268 mg sodium. 123 mg potassium; 3 g carbohydrates; 0 g fiber; 1 g sugar; 10 g protein; 0 g trans fatty acid; 471 IU vitamin a; 11 mg vitamin c; 0 mg thiamin; 0 mg riboflavin; 0 mg niacin equivalents; 0 mg vitamin b6; 32 mcg folate; 1 mcg vitamin b12; 142 mg calcium; 1 mg iron;