Roasted Chicken and Egg White Cups

Life is filled with daunting questions. What came first, the chicken or the egg? How do I get enough protein and vegetables in to my diet when I am running around like a headless chicken?

Just call me Ms. Know-it-all. The egg comes first. Well, at least in this recipe (depending on how you look at it).

Roasted Chicken and Egg White Cups are packed with lean protein; they are fast, easy, and healthy. As an added bonus you will have 12 portable little snacks to carry around as you run around in circles being the wunderkind you are. Eat them hot or cold, on a plane, at your desk, before the gym or while dancing. You get the point. Just do it.

Roasted Chicken and Egg White Cups

Time in kitchen: 45 minutes
Servings: 12 portable cups 
Nutrition information per serving: 50 calories, 2 carbohydrates, 1 gram fiber, 8 grams protein

Tools:
Blender
Non stick muffin pan that makes 12 small muffins

Ingredients:
  • 1 dozen organic egg whites
  • 2 tablespoons soy milk
  • 1 tablespoon Dijon mustard
  • 2 cloves garlic, grated
  • ¾ teaspoon kosher salt
  • 1 tsp red pepper flakes
  • 1 cup rotisserie chicken, chopped
  • 1 cup fresh spinach, chopped
  • 1 cup fresh basil, chopped
  • ½ red onion, diced
  • 1 yellow bell pepper, diced

Directions:
  1. Preheat the oven to 350 degrees. 
  2. Lightly coat a non stick muffin pan with olive oil. 
  3. In a blender on medium speed, blend egg whites, soy milk, Dijon mustard, and garlic until light and fluffy. Fill each muffin cup half way with the egg mixture. 
  4. Fill the remainder with vegetables and a hearty serving of chopped chicken. Sprinkle liberally with kosher salt and red pepper flakes. 
  5. Place the muffins on the middle rack of the oven; bake for 25-30 minutes until the egg whites are puffed up and golden.


21 comments:

  1. Lovely! Where did you learn all this stuff? I know you got my brains and beauty... wait, you have my wonderful imagination, too! Hahaha!

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  2. These look delicious!! What a great brunch item!! Well done. :)

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  3. These really sound delicious and look fantastic. Perfect little muffins for any occasion.

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  4. Great idea!Packed with protein and delicious!Will be trying these very soon :)

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  5. I used to be really good about prepping something similar at the beginning of the week for a quick breakfast... you're inspiring me to start again! I love that you used some mustard - such a great flavor booster.

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  6. If I was there you would have the answer, I came first -to the table that is-yum! Great combo here and it does look like it would fill you up. Not sure how your managed to squeeze all the food groups into one of these little gems, but deliciously done.

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  7. If I was there you would have the answer, I came first -to the table that is-yum! Great combo here and it does look like it would fill you up. Not sure how your managed to squeeze all the food groups into one of these little gems, but deliciously done.

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  8. Oh, these look so beautiful and delicious! I'm thinking of doing something similar for a coffee I'm hosting on Friday...I hope they turn out as good as yours :)

    PS...I'm glad I'm not the only one behind in commenting :/

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  9. They look healthy and so delicious!

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  10. What a beautiful and protein packed dish. These sound delicious as well. I hope you have a great evening. Blessings...Mary

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  11. Those look mouthwatering! With a glass of wine, these definitely make my dinner!

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  12. Who'd get to finish first? It's gonna be me...I'd like a second serving, that is why! Love this treat! Yum!

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  13. What a cool idea! I could pop a few of these for sure..
    Thanks,

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  14. Okay, this is too pretty to even touch. This is a dish that you eat with your eyes first. Picture perfect, wow!

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  15. These are so cute!!! What an awesome breakfast/brunch dish.

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  16. They look just delightful, not sure if I could stop at one.... there goes the health benefit! A :)

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  17. I love looking at those colorful chicken and egg cups. I can imagine how delicious they are!

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  18. Of all the "cup" recipes I've been seeing lately, I think this might be the most appetizing. I love all these flavors AND they're healthy.

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  19. What a beautiful cups! This gorgeous dish can be a wonderful appetizer and I would love to give it a try!

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  20. ohhh.. waw .. so beautiful!!! very creative :)

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