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These egg and ham cups are absolutely delicious and satisfying. They are also much better for your blood glucose than a sugary bowl of breakfast cereal. As an added bonus, you get some veggies in this low-carb breakfast too.
This recipe includes superfoods such as:
Spinach is a nutrient-dense leafy green vegetable that is rich in vitamins A, C, and K, as well as iron, magnesium, and antioxidants. The high iron content in spinach helps combat anemia, which is common in women with PCOS. Magnesium helps reduce inflammation and improve insulin sensitivity. The antioxidants in spinach can help lower oxidative stress, which is beneficial for managing PCOS symptoms. Including spinach in your diet can support overall health and well-being.
Cooking spray
8 slices deli-style smoked ham (1/2 ounce each)
2 teaspoons olive oil
1/2 cup mushrooms, diced
1 cup baby spinach, chopped
5 eggs
1/8 teaspoon fresh ground black pepper
1/3 cup reduced-fat, shredded cheese (optional)
Preheat the oven to 350 degrees F. Spray a muffin tin with cooking spray.
Line 8 of the muffin cups with a slice of ham.
Add the oil to a sauté pan and heat over medium-high heat. Add the mushrooms and cook for 3 minutes. Add the spinach and cook for another 3 minutes. Set the vegetables aside to cool.
In a medium bowl, whisk together the eggs, spinach and mushrooms, pepper, and cheese (optional).
Carefully fill the 8 muffin cups (lined with ham) with the egg mixture until 2/3 full (try to not let eggs drip on the sides underneath the ham slices).
Bake for 20-22 minutes, until the eggs are cooked through. Let cool for 5 minutes. Use a fork to go around the edges and loosen the ham and egg cups. Use a fork to scoop out each cup.
MAKE IT GLUTEN-FREE: Make sure all of the ingredients are gluten-free and this recipe can be gluten-free.
Choices: 1 Medium-Fat Protein
Serving Size: 8
Amount Per ONE Serving | ||
---|---|---|
Calories 70 kcal | ||
Fat 4.5 g | ||
Carbohydrate 1 g | ||
Protein 7 g | ||
Cholesterol 125 mg | ||
Saturated Fat 1.3 g | ||
Sodium 180 mg |
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