Ingredients
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Cooking spray
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2 tablespoons extra-virgin olive oil
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¾ cup diced onion
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¼ teaspoon salt, divided
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1 medium red bell pepper, diced
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1 tablespoon finely chopped fresh oregano
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8 large eggs
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¾ cup crumbled feta cheese
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½ cup low-fat milk
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½ teaspoon ground pepper
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2 cups chopped fresh spinach
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¼ cup sliced Kalamata olives
Directions
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Preheat oven to 325 degrees F. Liberally coat a 12-cup muffin tin with cooking spray.
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Heat oil in a large skillet over medium heat. Add onion and 1/8 teaspoon salt; cook, stirring, until starting to soften, about 3 minutes. Add bell pepper and oregano; cook, stirring, until the vegetables are tender and starting to brown, 4 to 5 minutes more. Remove from heat and let cool for 5 minutes.
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Whisk eggs, feta, milk, pepper and the remaining 1/8 teaspoon salt in a large bowl. Stir in spinach, olives and the vegetable mixture. Divide among the prepared muffin cups.
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Bake until firm to the touch, about 25 minutes. Let stand for 5 minutes before removing from the tin.
To make ahead
Prepare through Step 3 and refrigerate egg mixture overnight. Let stand at room temperature for 10 minutes before baking. The cooked omelets (wrapped individually in plastic wrap) can be refrigerated for up to 3 days or frozen for up to 1 month. To reheat, thaw, if necessary, and remove plastic wrap. Wrap in a paper towel and microwave each omelet on High for 20 to 30 seconds.
Nutrition Facts (per serving)
226 | Calories |
17g | Fat |
7g | Carbs |
13g | Protein |
Nutrition Facts | |
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Servings Per Recipe 6 | |
Serving Size 2 omelets each | |
Calories 226 | |
% Daily Value * | |
Total Carbohydrate 7g | 2% |
Dietary Fiber 1g | 5% |
Total Sugars 4g | |
Protein 13g | 25% |
Total Fat 17g | 21% |
Saturated Fat 6g | 29% |
Cholesterol 266mg | 89% |
Vitamin A 2340IU | 47% |
Vitamin C 33mg | 36% |
Folate 51mcg | 13% |
Sodium 466mg | 20% |
Calcium 185mg | 14% |
Iron 2mg | 12% |
Magnesium 32mg | 8% |
Potassium 211mg | 4% |
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.