Asparagus Egg Muffins
A Special Breakfast with Feta Cheese and Ham
Ingredients
- 2 eggs
- 3 egg whites
- 1 pinch of salt
- Freshly ground black pepper
- 200 g prepared green asparagus
- 6 slices (48 g) chicken breast ham (choose one with at least 85% meat content)
- 100 ml cooking cream (20% fat)
- 60 g mild semi-hard cheese (such as Edam or Gouda)
- 40 g 40 g light feta cheese
Instructions
- Unpack the asparagus and snap it by hand. It will naturally break where the woody part begins. The tip (the crown) is the most delicious part, so handle it carefully. The tough, woody ends can be used for stock or discarded.
- Peel the remaining stalks gently with a vegetable peeler, but avoid peeling the tips. Only peel the stalks lightly, especially removing the thicker outer layers.
- Soak the asparagus in water for a short time. This step is important because sand can easily get trapped in the tips. Soaking helps remove any dirt.
- Rinse thoroughly under running water as well.
- Cut the cleaned asparagus into smaller pieces, then place them into boiling salted water and cook until tender-crisp. This takes about 5-7 minutes. Remove with a slotted spoon and immediately transfer to ice water to stop the cooking process.
- At this point, you can refrigerate the cooled asparagus for a few days or use it immediately to make the egg muffins.
- Preheat the oven to 200°C (392°F).
- Dice the cheeses and the ham.
- Place the eggs and egg whites into a mixing bowl. Add salt and pepper, then whisk together.
- Pour in the cream and mix thoroughly again.
- Add the prepared asparagus, ham, and diced Trappist cheese. Stir with a spoon, then divide the mixture evenly among 10 silicone muffin cups. Sprinkle the tops with diced feta cheese.
- Place in the preheated oven and bake for 20 minutes.
- Serve warm. They are also delicious reheated the next day.
Calories and macros
1 piece
Energy: 69 calories
Protein: 7 grams
Carbohydrates: 1 grams
Fat: 4 grams