Bell Pepper Egg Cups

Description

Bell Pepper Egg Cups are a fantastic breakfast or brunch option that combines the freshness of bell peppers with a protein-packed egg filling. The bell peppers serve as flavorful vessels, while the eggs are mixed with a variety of herbs and spices, creating a delightful and healthy meal.

Ingredients (with GI)

• 4 bell peppers, any color (GI: 10-15)
• 8 large eggs (GI: 0)
• 1/4 cup low-fat milk (GI: 32)
• 1/4 cup diced onion (GI: 10)
• 1/4 cup diced tomatoes (GI: 38)
• 1/4 cup diced bell peppers (GI: 10-15)
• 2 tablespoons chopped fresh herbs (such as parsley, chives, or basil)
• 1/2 teaspoon garlic powder (GI: 15)
• 1/4 teaspoon salt (optional)
• 1/4 teaspoon black pepper

Cooking Instructions

1. Preheat the oven to 375°F (190°C).
2. Cut off the tops of the bell peppers and remove the seeds and membranes. Rinse them well.
3. Place the bell peppers upright in a greased baking dish or muffin tin.
4. In a mixing bowl, whisk together the eggs, low-fat milk, diced onion, diced tomatoes, diced bell peppers, chopped fresh herbs, garlic powder, salt (if using), and black pepper.
5. Carefully pour the egg mixture into each bell pepper until about three-quarters full. Leave room for the eggs to expand while cooking.
6. Place the baking dish or muffin tin in the preheated oven and bake for 20-25 minutes, or until the eggs are set and slightly golden on top.
7. Remove from the oven and let the bell pepper egg cups cool for a few minutes before serving.

Flavor Profile

Bell Pepper Egg Cups offer a delicious combination of flavors. The eggs provide a rich and creamy base, while the bell peppers add a subtle sweetness. The assortment of herbs and spices enhances the overall taste, creating a flavorful and satisfying breakfast or brunch dish.

Serving Size

This recipe makes 4 Bell Pepper Egg Cups. Enjoy one or two egg cups per serving, depending on your appetite. Serve them alongside a side of whole grain toast or fresh fruit for a complete meal.

Nutritional Facts

Here's the nutritional breakdown for one serving (2