Good for breakfast, lunch or a snack, these egg cups can easily be made for one meal or meal prepped for several meals. There are so many different recipes on line who knows who should get credit for the first post. I am sure that these were a thing before the internet though.
As I am in my first month of recovery since heart transplant I have to eat a bit differently such as removing as much salt, butter, sugars etc., from my food. You may be in a different phase of transplantation that allows for these things, please make any alterations needed to fit your allowances.
Ingredients:
Avocado spray
Eggs
Spinach
Cherry tomatoes
Mushrooms
Mozzarella cheese
Kitchen items needed:
Cup cake tin
Knife
Cutting board
Cheese grader (optional)
Spatula
Fork and spoon (which ever works best to remove egg cup)
Plate, fork (optional), appetite and a great attitude.
Prep:
Wash Hands
Prep time: 5 minutes
Preheat oven to bake at 375 degrees.
Gather your cup cake tin.
Cup cake tins can be found at your local grocery store, any major relator or on line.
If purchasing what temperature the tin can be heated to in the oven.
6 or 12 cup cake spaces is fine or whatever you want.
Gather ingredients
Eggs
One egg for each cup cake space you would like to use.
Spinach, make sure it is washed
You can purchase washed spinach from the grocery store
If you purchase non washed spinach make sure to wash it at home in water only.
If you don't want to use spinach then don't, use another vegetable/fruit - perhaps green peppers, sea weed etc.
Cut into small enough pieces to fit into the cup cake tin
Depending on how many egg cups you will make depends on how much spinach to cut.
Cherry Tomatoes
Make sure they are washed
You can purchase washed cherry tomatoes from the grocery store
If you purchase non washed cherry tomatoes make sure to wash it at home in water only.
If you don't want to use cherry tomatoes then don't, use another vegetable.
Cut cherry tomatoes into two pieces
Depending on how many egg cups you will make depends on how many cherry tomatoes to cut.
Mushrooms, make sure they are washed
If you purchase mushrooms make sure to wash it at home in water only.
If you don't want to use mushrooms then don't, use another vegetable.
Dice mushrooms into multiple pieces
Depending on how many egg cups you will make depends on how many mushrooms to cut.
Cheese
This is a tricky one as it must be used sparingly!
I don't use cheese but it is optional
Pre shredded cheese has chemicals added so it does not melt in the package, this also means it needs to be cooked at a much higher heat to melt than this recipe.
Instead purchase a block of cheese and shred as needed.
Cheese grater can be found at your local grocery store, any major relator or on line.
Protein
This must be a fully cooked protein prior to adding.
Add cooked lean meat such as chicken, tofu, turkey etc.
Bread Crumbs
Any brand will do.
Assembly
Assembly time: 5 minutes
Spray each cup cake space with avocado spray, the sides too not just the bottom.
Break an egg in each cup cake space that you would like.
Wash hands
Add protein - small amount there is still layering to do.
Wash hands
Add vegetables - small amount there is still layering to do.
Add cheese - sparingly (measure out, do not get all crazy with the cheese).
Wash hands
Top with breadcrumbs (measure out, do not put your hands in the breadcrumb canister).
Wash hands
Into The Oven
Cook time 17-20 minutes.
Place the egg cups on the middle shelf of the oven.
Put timer on for 17-20 minutes or until bread crumbs are golden brown.
Have you ever followed a recipe exactly and it just didn't come together? It isn't your fault. Your oven is different than mine, your cup cake tins are different, maybe your at a different altitude, you used organic eggs etc. Even with all these technical details just pay attention to your oven, turn on the oven light and see if the tops of these are getting brown, if not give it a little more time, if they are then take them out no matter what keep your eye on it!
Removing Egg Cups
Remove the egg cups from the oven.
Place on a baking sheet, towel or non heated stove for 5 minutes and let the cup cake tray cool down.
To remove the egg cups simply take a spatula or a fork and a spoon, place utensils between the egg cup and side of cup cake tin and gently lift egg cup out.
Place on a plate to cool.
Eat and Enjoy!
Eat with hands or a fork and knife.
If you are using your hand please wash them prior to eating.
If you did meal prep refrigerate remaining cups within 30 minutes.
Remaining cups need to be consumed within 2-3 days.
Write on the outside of the refrigerated container the expiration date
Use a sticky note.
The back of an envelope and tape it the container etc.
Nutritional Value
This will vary on the ingredients used.
The ones I make are just egg and veggies as an example.
Per cup
Calories: 79 g
Cabs: 1g
Fat: 5g
Protein: 6g
Sodium: 73mg
Sugar: 0g
Side Notes
We didn't use any additional salt because the eggs already naturally have salt, no butter, no additional seasoning. Your body doesn't need to break down layers of sauces and garbage, it's energy needs to be breaking down direct food to feed your healing and promote a heart healthy food regiment.
Use a side salad plate that looks fuller rather than a dinner plate where you can add more egg cups to eat more. Portion control is key!
Play around with these recipe and find something that works for you. Perhaps you only use egg whites or don't like veggies or do not eat meat.
I cooked these 19 days after my heart transplant.
I was nervous about using a knife with the amount of shaking in my hands but I took my time. You may want to ask for help if it is available if you are nervous about using a knife so soon after transplant and if you experience hand tremors as well.
Or you can purchase a mini food processor for anywhere from $20 and up, I purchased mine and it saves so much time, is super easy to use, super easy to clean up and I don't worry about the shaking hands!
These are meant to be an easy and quick meal so that you can rest but have a nutritional food as well.
Pair with a side of yogurt and oats or something healthy following portion control.
Always consult the information provided from your medical team regarding nutrition.
Your requirements may be different than mine. I have no food related restrictions other than the transplant provisions provided to me from my transplant nutritionist.
Have any questions - reach out to me at nattranspants@gmail.com
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