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16 February, 2019

Breakfast Ham Cups

Posted in : #healthymumma, Baking, Breakfast, C4K Bariatric Kitchen, Gluten Free, High Protein, Lunchbox: Savoury, Main Meal, Quiche, Side Dish: Other, Snack: Savoury on by : C4Kkitchen Tags: ,


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Breakfast Ham Cups

Makes: 15

Ingredients:

  • 15 round thin slices of ham
  • 8 eggs
  • 1/4 cup natural yoghurt (or cream)
  • 1/2 cup grated cheese
  • 1 small onion, finely diced
  • 1 broccoli stem, grated (approximately 80g)
  • 1 & 1/2 tomatoes, diced
  • 4 mushrooms, diced
  • 4 asparagus spears, thinly sliced
  • 2 garlic cloves, finely diced

Method:

  • Preheat an oven to 180 degrees Celsius and prepare a silicon muffin tray by gently spraying each well
  • Add the eggs, yogurt and cheese to a mixing bowl gently whisking until well combined
  • Add all onion, tomato, mushroom, asparagus and garlic into the egg mixture and mix until well combined
  • Take a slice of ham and line a muffin tray well with the ham and spoon in the egg mixture until just under level with the muffin tray
  • Repeat with the ham slices and mixture until all used
  • Bake for 20-25 minutes until golden and the egg mixture is set, this is indicated by being slightly firm to touch but with a gentle jiggle in the centre.
  • Allow to cool for 10 minutes in the tray before moving to a wire rack to cool completely.

Nutrition value per ham cup:

  • Calories: 89
  • Total fat: 4.8g
  • Tots carbs: 2.5g
  • Sugars: 0.8g
  • Protein: 8.7g

Recipes notes:

  • Store in an air tight container in the fridge for a maximum of 3 days
  • This recipe is freezer friendly to be consumed within 6 months
  • Serve hot or cold

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes. The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.

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