Egg White Bites

7 Apr

IMG_1037

I’m big on quiches – they are delicious but all too often full of extra kilojoules and saturated fat from tons of cheese and pastry. I stumbled across this concept of “egg white bites” while trolling on Pintrest (something I do all too often).

These bites are dead easy to make, pack a punch of protein and sneak some vegetable goodness in them. They make for a great mid-meal snack as you’re running out the door.

IMG_1021

Egg White Bites

Makes 12

Ingredients:

  • 1/2 chopped onion
  • 1/2 large capsicum (diced)
  • 4 cups of fresh spinach (torn in pieces)
  • Egg whites
  • Pepper
  • Cayenne pepper
  • Basil
  • Oregano
  • 3 T shredded parmesan cheese

IMG_1022

IMG_1025

 

IMG_1026

Directions:

1) Preheat the oven to 175C.

2) Spray a muffin tin with olive oil.

3) Place chopped vegies, herb, spices and cheese into muffin holes.

4) Fill each hole with egg whites.

5) Bake in the oven for 25 -28 mins (until firmly set).

6) Enjoy hot or cold either as they are or with salsa or sweet chilli sauce.

IMG_1033

 

Nutrition:

Per serve
Energy (kJ) 170
               (Cal) 41
Fat (g) 0.6
Carbohydrate (g) 1.4
Protein (g) 7.9
Potassium (mg) 63
Sodium (mg) 135

 

IMG_1037

These bites were delicious and lasted for about 3 days in the fridge. They do sweat a little bit the longer you leave them but they were devoured quickly in my household. Hope you enjoy!

 

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

felicitycurtain

An informed view of all things food

Deakin Nutrition

Nutrition and Dietetics at Deakin University

sallybaumann

Food and nutrition for health, sport and busy lives

The Daily Post

The Art and Craft of Blogging

The WordPress.com Blog

The latest news on WordPress.com and the WordPress community.

%d bloggers like this: