EGG BITES WITH MIXED VEGETABLES AND CHEDDAR

Serves: 6 (makes 12 egg bites)

■ 1 tbsp (15 mL) olive oil, plus more for brushing the pan

■ 1 medium yellow onion (8 oz/ 226 g), diced

■ 1 (10-oz/284 g) bag frozen mixed vegetables (corn, carrots, green beans and peas; 2 cups/500 mL), no need to defrost

■ 6 large eggs

■ 1/4 cup (60 mL) low-fat milk

■ 1/2 cup (125 mL/2 oz) shredded sharp cheddar cheese, divided

■ 1/4 tsp (1 mL) fine salt

■ 1/4 tsp (1 mL) freshly ground black pepper

1. Position a rack in the middle of the oven and preheat to 375 F (190 C). Brush a 12-well nonstick muffin pan with oil.

2. In a large skillet over medium heat, heat 1 tbsp (15 mL) of oil until shimmering. Add the onion and cook, stirring occasionally, until just softened, about 3 minutes.

3. Add the frozen vegetables and cook, stirring occasionally, until just thawed, 2-3 minutes.

Remove from the heat and let cool for 15 minutes.

4. In a medium bowl, whisk together the eggs and milk. Stir in 1/4 cup (60 mL/28 g/1 oz) of the cheese, the vegetables, salt and pepper.

5. Distribute the mixture evenly among the muffin pan cups, filling each about three-quarters of the way. Top with the remaining 1/4 cup (60 mL/1 oz) of cheese. Bake for 18-20 minutes, or until set in the centre. Let rest in the pan for 5 minutes before removing; you may need to run a butter knife or offset spatula around the edges if they don't slide out easily. Serve warm or let cool completely.

Substitutions: No cheddar? Use another grated cheese. Dairyfree? Use a non-dairy cheese, and a neutral-tasting plant-based milk, such as oatmeal, will work here also.

Storage: Refrigerate in an airtight container for up to 4 days. Rewarm or let come to room temperature before serving.