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.