Muffiny jajeczne na 3 sposoby


przystawki, śniadanie, zdrowo / poniedziałek, 11 kwietnia, 2016
Brakuje Wam pomysłu na śniadanie? A może znudziły się Wam zwykłe kanapki do pracy czy na uczelnie? Jeśli tak podsuwam przepis na muffiny jajeczne – do zrobienia w 20 minut.

Tak upieczone muffinki można wyjąć z kokilek i zapakować do plastikowego pudełka, a będziemy mieć pyszny i zdrowy posiłek. Jeśli nie macie takich ceramicznych kokilek, możecie użyć standardowej formy na muffiny.

składniki:
na 3 kokilki:
3 jajka
3 plasterki szynki
2 plastry sera żółtego
1/4 awokado
plaster łososia
2 kawałki papryki czerwonej
4-5 przysmażonych pieczarek
kawałek masła
sól, pieprz

Kokilki wysmarujemy masłem. Wszystkie składniki kroimy w kostkę. Do pierwszej kokilki dodajemy ser i szynkę, do drugiej łososia i awokado, a do trzeciej pieczarki i paprykę. Do każdej kokilki wlewamy po jednym rozkłóconym jajku. doprawiamy solą i pieprzem. Wstawiamy kokilki do piekarnika i pieczemy 15 – 20 minut w temp. 180 stopni, aż jajka będą ścięte.

Właściwości odżywcze:
Z szynką i serem:
porcja 115 g
kalorie  193 kcal
białko 16 g
tłuszcze 13 g
węglowodany 1 g
Z łososiem i awokado:
porcja 163 g
kalorie  242 kcal
białko 20 g
tłuszcze 16 g
węglowodany 3 g

Z papryką i pieczarkami:
porcja 210 g
kalorie  170 kcal
białko 15 g
tłuszcze 10 g
węglowodany 4 g

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