Egg Muffin Cups with Ham

• 3 g Vegetable oil spray (⅔ tsp)
• 50 g Lean diced ham (1.8 oz)
• 40 g raw Red bell pepper (1.4 oz raw)
• 20 g raw Baby spinach (⅔ cup raw)
• 10 g raw (½ scallion) Scallion
• 150 g (3 large eggs) Eggs
• 20 g Skim milk (1⅓ tbsp)
• 0.5 g Salt (a pinch)
• 0.3 g Black pepper (⅛ tsp)
• 20 g Reduced-fat cheddar, grated (0.7 oz)

You'll need: Muffin pan (6 cups), Mixing bowl with a pouring lip, Whisk, Knife and cutting board.

Method

1. Chop the fillings

   Heat the oven to 190°C (375°F). Spray 6 muffin cups well with the oil. Dice the ham and pepper small, chop the spinach and slice the scallion. Divide them between the cups.

   Chop small. Big pieces push the egg out of the cup and make it hard to lift out.

2. Whisk the eggs

   Whisk the eggs with the milk, salt and pepper until evenly yellow. Pour into the cups, filling each about three-quarters full, and sprinkle over the cheddar.

   Don't fill to the top. Eggs puff up as they cook and spill over.

3. Bake until set

   Bake for 16–18 minutes, until the egg is puffed, set in the middle and a knife comes out clean with no runny egg. Cool for 3 minutes, then run a knife around each cup to loosen.

   Check at 16 minutes. Overbaked egg cups go rubbery and weep water.

Swaps

• Lean diced ham → Cooked turkey sausage, dicedA little spicier and about the same calories.
• Reduced-fat cheddar, grated → Feta, crumbledTangier and saltier, so use less salt.