Microwave to thaw 1 10oz bag of frozen spinach.
Peel and then grate 1-1/2 cups of carrots.
Peel and finely dice 1-1/2 cups of yellow onion.
Finely dice 1 large green bell pepper.
Add 1-1/2 tbsp lite olive oil to a pan and heat till shimmering.
Add 1-1/2 cups of grated carrots and 1-1/2 cups of diced onion and 1/2 tsp of lite salt to the hot pan and saute till the veggies are par cooked.
Add the diced bell pepper to the hot pan and saute till peppers are softened and onion and carrot pick up a little color.
Add spinach and 1/4 tsp lite salt to the pan and saute uncovered till excess moisture is evaporated.
Crack 6 eggs into a bowl, and then whisk in 1/2tbsp corn starch and 1 tbsp water into the eggs until smooth and uniform. (Ensure to not get egg shell in or leave lumps or streaks of unmixed eggs.)
Lightly spray an electric griddle and 6 egg molds with cooking spray. Preheat griddle to medium low (300f). Place egg molds on the griddle.
Evenly divide the veggie mixture into the egg rings, and spread it evenly. Then pour in and evenly divide egg mixture across the 6 egg molds. Cook on one side till the top is set to a soft gel. Remove egg molds, then flip egg and veggie pucks to cook on the other side.
Remove egg and veggie patties to cool in a single layer till near room temperature. Any patties not to be eaten in the next 2 days should be individually wrapped and frozen. Place the remaining patties in an airtight container and move the refrigerator.
To serve:
The night before measure out 1 cup of non fat yogurt and 1/2 cup of frozen blueberries into a covered container.
Just before eating, split and toast an English Muffin. Also heat one egg patty till hot. Evenly divide 1 tsp of flax oil and spread it on the toasted English Muffin. Add the hot egg patty on the cut side of a toasted English Muffin half, and then top that with 1 slice non fat processed cheese and then top with the other English Muffin half.
Heat up 1-1/2 cups of coffee and add in 1/2 cup of 1% reduc
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice. ** Amount is based on ingredients that specify value for this nutrient and 0 for those that don't.
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DASH English Muffin Breakfast recipe nutrition value and analysis.
Daily values are based on a 2000 calorie a day diet.
Recommended daily intake of essential amino acids is provided for 180 lbs person.
Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors.
All data displayed on this site is for general informational purposes only and should not be considered a substitute of a doctor's advice.
Please consult with your doctor before making any changes to your diet.
Nutrition labels presented on this site is for illustration purposes only.
Food images may show a similar or a related product and are not meant to be used for food identification.
Nutritional value of a cooked product is provided for the given weight of cooked food.
This page may contain affiliate links to products through which we earn commission used to support this website development and operations.
Data from USDA National Nutrient Database.
