Nutrition, Recipes, Work

A Quick and Filling Snack for Work

A while back I shared a recipe for egg cupcakes in my blog. If your New Year’s resolution involves eating better, check out this past posting for an eggs-cellent idea (please excuse the bad pun—I couldn’t help myself.)

Egg Cupcakes

Ah, the afternoon vending machine showdown. We’ve all been there, and it’s tough to pick something healthy when your blood sugar is low, your energy is waning, and your choices are chips, cookies and all things chocolaty. Packing your own healthy eats is key. Snacks like nuts and fresh fruit are great but can get a little blah after a while. That’s why, this Sunday, I decided to whip up a batch of egg cupcakes for a protein-packed snack or quick breakfast. There are a number of variations available online, but here’s what I used to make my cupcakes:

  • Muffin pan and baking cups
  • 8 eggs beaten
  • 1 medium green pepper and 1 medium red pepper
  • 4 mini sweet peppers
  • 1 small zucchini
  • 1 small yellow onion
  • 1 T. olive oil
  • 2 oz. low-fat mozzarella shredded cheese (if desired)
  • Salt and pepper to taste

Number of servings: 12 cupcakes

For each cupcake: 75 calories, 5 g. fat, 127 mg. cholesterol, 72 mg. sodium, 2.5 g. carbohydrates, 5.2 g. protein

Food exchanges: 1 meat and 1/2 vegetable

Preheat oven to 350 degrees and fill a muffin pan with baking cups. Whisk the eggs and set aside. Chop the veggies into small bits and sauté with olive oil. Allow veggies to cool a bit (about 5 minutes or so) before mixing with eggs. Pour mixture into the baking cups, top lightly with shredded cheese, and place in oven. Bake for about 20 minutes, or until the eggs appear to be set. According to Registered Dietitian and nutrition expert for TOPS, Dena McDowell, you can reduce the overall fat and cholesterol content by using 2 whole eggs and 3 egg whites.

These little guys are filling, they’re a great way to use up the veggies in your fridge, and I believe they have an edge over the afternoon candy bar as far as snacks go. Just remove the baking cup, pop them in the microwave and you’re ready to go!