Mini Breakfast Puffs Recipe

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Ingredients:

Serving

1 tsp canola oil
1/4 cup onion, diced
1 red pepper, diced
1 cup broccoli, chopped
1 1/2 tsp fresh thyme
1/4 tsp salt
1/4 tsp pepper
3/4 cup feta cheese, light
1 1/2 cups egg substitute (liquid )
1 cup skim milk
1/4 cup wheat bran
1/4 cup whole wheat flour

Directions:

Preheat oven to 400°F.
In non-stick fry pan, heat oil over medium heat.
Cook onion and red pepper for about 5 minutes or until softened.
Add broccoli, thyme, salt and pepper; cover and steam for about 3 minutes or until broccoli is tender-crisp and bright green.
Divide mixture among 12 greased muffin tins.
Sprinkle cheese over top of vegetable mixture in each cup.
In bowl, whisk together liquid egg, milk, bran and whole wheat flour.
Divide evenly over vegetable mixture.
Bake for about 20 minutes or until golden, set and puffed.
Let cool slightly before serving.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	141.24 Kcal (591 kJ)
Calories from fat	43.63 Kcal
		% Daily Value*
Total Fat	4.85g	7%
Cholesterol	17.51mg	6%
Sodium	454.45mg	19%
Potassium	351.53mg	7%
Total Carbs	13.23g	4%
Sugars	5.33g	21%
Dietary Fiber	2.52g	10%
Protein	11.77g	24%
Vitamin C	41.7mg	70%
Iron	2.4mg	13%
Calcium	241.6mg	24%

Amount Per 100 g
Calories	77.67 Kcal (325 kJ)
Calories from fat	24 Kcal
		% Daily Value*
Total Fat	2.67g	7%
Cholesterol	9.63mg	6%
Sodium	249.92mg	19%
Potassium	193.32mg	7%
Total Carbs	7.28g	4%
Sugars	2.93g	21%
Dietary Fiber	1.38g	10%
Protein	6.47g	24%
Vitamin C	23mg	70%
Iron	1.3mg	13%
Calcium	132.8mg	24%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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