Ingredients
-
Nonstick cooking spray
-
⅔ cup water
-
⅓ cup bulgur
-
¾ cup chopped zucchini
-
¼ cup chopped onion
-
1 tablespoon olive oil
-
1 small tomato, cored, seeded and chopped (1/3 cup)
-
2 ounces reduced-fat feta cheese, crumbled (1/2 cup)
-
2 cups refrigerated or frozen egg product, thawed, or 8 eggs, lightly beaten
-
2 teaspoons snipped fresh oregano and/or rosemary
-
⅛ teaspoon ground black pepper
Directions
-
Preheat oven to 350 degrees F. Coat twelve 2 1/2-inch muffin cups with nonstick spray; set aside. In a small saucepan combine water and bulgur. Bring to boiling; reduce heat. Simmer, covered, for 12 to 15 minutes or until bulgur is tender. Drain off any liquid.
-
In a large skillet cook zucchini and onion in hot oil over medium heat for 5 to 10 minutes or until just tender, stirring occasionally. Remove from the heat and stir in bulgur, tomato and cheese. Spoon mixture evenly into prepared muffin cups.
-
In a large bowl whisk together eggs, oregano, and pepper. Pour evenly over vegetable mixture in muffin cups.
-
Bake for 15 to 18 minutes or until a knife inserted in center of muffins comes out clean. Let cool in pans on a wire rack for 5 minutes. Run a thin knife around the edges of the muffins to loosen. Carefully remove muffins from the pans and serve warm.
Nutrition Facts (per serving)
117 | Calories |
4g | Fat |
10g | Carbs |
11g | Protein |
Nutrition Facts | |
---|---|
Servings Per Recipe 6 | |
Serving Size 2 muffins | |
Calories 117 | |
% Daily Value * | |
Total Carbohydrate 10g | 3% |
Dietary Fiber 2g | 7% |
Total Sugars 3g | |
Protein 11g | 23% |
Total Fat 4g | 5% |
Saturated Fat 1g | 7% |
Cholesterol 3mg | 1% |
Vitamin A 411IU | 8% |
Vitamin C 5mg | 6% |
Folate 21mcg | 5% |
Sodium 294mg | 13% |
Calcium 96mg | 7% |
Iron 2mg | 11% |
Magnesium 30mg | 7% |
Potassium 276mg | 6% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.