gastropod's Notizen, 03 Mrz 22

My first foray into home made egg white bites. Used a silicone muffin pan where each section holds exactly 4 Tbsp. Each bite has 2 Tbsp (15 calories) of egg white and a mix of sautéed onion, mushroom, spinach and sweet mini peppers. I sprayed the pan with Pam and added exactly 1 Tbsp of butter for the sauté. I seasoned these with several grinds of black pepper and about 1/2 t of Tony Chachere's Creole Seasoning (basically hot salt). Lastly, I sprinkled ~3.5 grams of shredded parmesan on each before convection baking at 375 F for 10 minutes.

I weighed all of the ingredients in the sauté to the nearest gram. The whole thing including the eggs and butter came out to nearly 600 calories on the dot or 50 calories each. That was a serendipity. I wasn't aiming for that. I ate two on pieces of Healthy Life Keto Friendly wheat bread (35 cals/slice) with a zig zag of Sriracha. That's 90 cal each and 180 total. Better than I was expecting on the calorie total.

Lessons learned - don't forget to spray the muffin pan with Pam. I did forget. They came out pretty well but left a little behind. Pam would make them pop out cleanly. Volume was half egg and half veg. I think I'd prefer 2/3 to 1/3 so 3T of egg and only 1 of veg. More cheese would be better. 2 cloves of minced garlic would also be an improvement. Needed more salt but that can be added before eating. Sweet mini peppers were roasted ahead (last week actually) and cut into fine dice. Still, the skins on the pepper made for an unappealing texture. I won't use those again. Could have baked them in a pan of water like a flan to avoid the fine bubbling which makes for a more granular texture. Or invest in a sous vide set-up like Team SK has.

Overall prep time was 30 to 40 min. Cutting the mushrooms into 1/4-inch dice was most tedious. I'm sure I'll do this again. Over the years I've spent literally hundreds of dollars on S'Bucks egg white bites at over $4 per pair. Those have 85 cals each and are very tasty. I'm not swearing off those entirely. But I will add making a dozen of my own from time to time as part of my weekly food prep.

Make it, log it, eat it, live it FS family. Its 15 minutes to noon here so Chicago is about to crest the hump.

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1338 kcal

Fett: 18,53g | Eiw: 102,68g | Kohlh: 213,76g.   Frühstück: Nature's Promise Organic Grape Tomatoes, San Marcos Chipotle Peppers in Adobo Sauce, Starbucks VIA Ready Brew - Colombia, Thomas' Light English Muffin, Egg. Mittagessen: Blueberries , Sriracha Sauce, Healthy Life 100% Whole Wheat Whole Grain Bread, Green Giant Mini Sweet Peppers, Egg Beaters Egg Substitute , Frigo Freshly Shredded Parmesan Cheese, Spinach , Onions , Mushrooms , Butter , Green Giant Mini Sweet Peppers, Egg Beaters Egg Substitute , Frigo Freshly Shredded Parmesan Cheese, Spinach , Onions , Mushrooms , Butter , Green Giant Mini Sweet Peppers, Egg Beaters Egg Substitute , Frigo Freshly Shredded Parmesan Cheese, Spinach , Onions , Mushrooms , Butter , Butter , Onions , Frigo Freshly Shredded Parmesan Cheese, Spinach , Green Giant Mini Sweet Peppers, Mushrooms , Egg Beaters Egg Substitute . Abendessen: Roland Organic Buckwheat Soba Noodles, Trader Joe's Organic Pinto Beans, Zucchini , Spinach , Publix Red Bell Pepper, Green Cabbage, Broccoli . Snacks/Sonstiges: Blackberries , Fage Total 0% Greek Yogurt (Container). mehr...

2639 kcal

Bewegung: Fitbit - 24 Stunden. mehr...