Creamy Egg Cups
Description
These light, creamy and nutty egg cups are flavored with vegetables and bacon bits. Since they can be prepared ahead, they’re an easy start to your day.
Ingredients
-
1 cup liquid egg whites
-
3/4 cup lowfat cottage cheese
-
3/4 cup shredded Cheddar cheese (preferably sharp)
-
1 tablespoon flour
-
1/4 teaspoon garlic salt
-
1/3 cup California walnuts, chopped
-
1/4 cup minced red bell pepper
-
1/4 cup thinly sliced or chopped green onions
-
1/4 cup real bacon bits
-
Freshly ground pepper to taste
PREPARATION
-
Preheat oven to 350°F and place a shallow rectangular baking dish 3/4 full with hot water in preheating oven. Coat 6 small canning jars liberally with nonstick cooking spray.
-
Puree egg whites, cottage cheese, Cheddar, flour and garlic salt in a small blender. Stir in walnuts, bell pepper, green onion and
bacon bits, then spoon equal amounts into prepared jars. -
Place jars in water and cook for 30 minutes or until eggs are set in the center. Serve immediately or let cool and remove from jars.
Eggs may be prepared several days ahead and stored in a covered container in the refrigerator.
Recipe Tip
-
Half of the Cheddar may be substituted with Havarti, smoked Cheddar or smoked Gouda.
NUTRITION
- Calories: 150 cal
- Total Fat: 10 g
- Saturated Fat: 3.5 g
- Polyunsaturated Fat: 3.35 g
- Monounsaturated Fat: 2.044 g
- Cholesterol: 20 mg
- Sodium: 300 mg
- Carbohydrates: 4 g
- Dietary Fiber: less than 1 g
- Total Sugars: 2 g
- Protein: 12 g
- Vitamin D: 0 mcg
- Calcium: 140 mg
- Iron: 0 mg
- Potassium: 160 mg