More Veggies Breakfast

Ingredients:

  • 4 whole wheat bread slices
  • ½ cup shredded low-fat cheese
  • 3 cups frozen mixed vegetables, thawed
  • 4 eggs, lightly beaten
  • 1 cup fat-free sour cream
  • 2 Tablespoons chopped green onions
  • ¼ teaspoon salt
  • ¼ teaspoon pepper

Directions:

  1. Wash hands with warm water and soap. Wash fresh vegetables before preparing.
  2. Spray muffin tins with cooking spray. Cut 12 small rounds from the bread slices (3 per slice). Place one round in each prepared muffin tin.
  3. Sprinkle a small amount of cheese on top of each round of bread. Divide mixed vegetables evenly among the muffins.
  4. Beat the eggs, sour cream and green onions together in a medium bowl. Add the salt and pepper.
  5. Spoon evenly over each muffin.
  6. Bake at 325°F for 25 minutes, or until well-risen and golden.
  7. Serve warm.

Nutrition Facts (Per Serving):

Calories, 202; carbohydrate, 25 g; protein, 13 g; total fat, 5 g; saturated fat, 2 g; trans fat, 0 g; cholesterol, 147 mg; fiber, 4 g; total sugars, 5 g; sodium, 337 mg; calcium, 232 mg; folate, 43 mcg; iron, 2 mg; percent of calories from fat, 22%.

Makes 6 servings, 2 muffin rounds each.

The Supplemental Nutrition Assistance Program (SNAP) provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, contact 1-800-352-8401. This institution is an equal opportunity provider and employer. This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP.

https://www.azhealthzone.org/recipes

More Veggies Breakfast

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More Veggies Breakfast
Breakfast
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Ingredients

  • 4 whole wheat bread slices
  • ½ cup shredded low-fat cheese
  • 3 cups frozen mixed vegetables, thawed
  • 4 eggs, lightly beaten
  • 1 cup fat-free sour cream
  • 2 Tablespoons chopped green onions
  • ¼ teaspoon salt
  • ¼ teaspoon pepper

Directions

  1. Wash hands with warm water and soap. Wash fresh vegetables before preparing.
  2. Spray muffin tins with cooking spray. Cut 12 small rounds from the bread slices (3 per slice). Place one round in each prepared muffin tin.
  3. Sprinkle a small amount of cheese on top of each round of bread. Divide mixed vegetables evenly among the muffins.
  4. Beat the eggs, sour cream and green onions together in a medium bowl. Add the salt and pepper.
  5. Spoon evenly over each muffin.
  6. Bake at 325°F for 25 minutes, or until well-risen and golden.
  7. Serve warm.

Nutrition Facts (Per Serving)

Calories, 202; carbohydrate, 25 g; protein, 13 g; total fat, 5 g; saturated fat, 2 g; trans fat, 0 g; cholesterol, 147 mg; fiber, 4 g; total sugars, 5 g; sodium, 337 mg; calcium, 232 mg; folate, 43 mcg; iron, 2 mg; percent of calories from fat, 22%.

Makes 6 servings, 2 muffin rounds each.

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