Recipe: Mini egg tartlet

Wonton wrappers are a super versatile kitchen item as they can be used to make wontons, ravioli or even these mini egg tartlets. This recipe is a great base recipe that can be customized to your family’s preferences. 

Serves 4

Ingredients

• 1 cup Egg Beaters liquid egg substitute or liquid egg whites or 4 whole eggs
• 8 small square wonton wrappers
• 1 cup fresh mushrooms, chopped
• 1 fresh bell pepper (any color), chopped (about 1 cup)
• 1 small sweet potato/yam (about ½ pound), peeled and diced into small pieces 
• ¼ cup reduced fat feta cheese or asiago cheese (or personal preference of cheese) 
• 1-2 tablespoon finely chopped fresh basil
• ¼ - ½ teaspoon fresh thyme     
• ¼ - ½ teaspoon garlic powder
• ¼ teaspoon salt
• 1/8 teaspoon black pepper
• Non-stick cooking spray
• Optional: Additional ingredients can be added e.g. 1/3 cup scallions or shallots, onion, spinach, cherry tomatoes, asparagus, broccoli, zucchini, fresh green beans, squash, fresh chives, etc. and salsa or sliced avocado for topping.

Directions

Preheat oven to 350 degrees.

Coat 8 cups of a 12-cup muffin pan with non-stick cooking spray. Place 1 wonton wrapper into each of the 8 cups, pressing it firmly to the bottom of the cup and up the side. Bake in oven for approximately 10 minutes, until wonton wrappers are firm and brown. 

Place diced sweet potato/yam pieces in a microwave safe bowl with a little water (about 3/4 cup or less). Cover and microwave on high for 8-10 minutes or until tender. If time allows you can roast the diced sweet potato/yam pieces in the preheated oven or on the stove. 

In a small bowl, combine eggs, basil, thyme, optional chives, garlic powder, salt, and black pepper whisk until blended. Set aside.

Spray a medium skillet with non-stick cooking spray and heat to medium. Sauté potatoes (if you did NOT steam/roast them) until tender, add bell pepper until tender and additional vegetables if using them. Lastly add mushroom and cook approximately 2 minutes or until all vegetables are tender. 

Add eggs to skillet and scramble as you would an ordinary egg. Once solid bits begin to form, slowly fold in cheese or wait and garnish with cheese upon serving. Continue to cook and stir until egg mixture is solid. 

Evenly distribute egg mixture among the baked wonton cups. Serve warm. Season with pepper/salt as desired. Can top with cheese, salsa, sliced avocado, etc.

Nutrition Facts (per 2 tartlet serving):
150 calories, 2g fat, 530mg sodium, 19g carbohydrates, 13g protein, 4g fiber
Recipe from Cecelia Jacobson, Registered Dietitian for the Oregon Heart and Vascular Institute at PeaceHealth Sacred Heart Medical Center at RiverBend.