South Beach Sausage and Cheese Breakfast Cups
Giving credit where credit is due, South Beach has provided me with some excellent recipes to supplement the others I get from SavingDinner.com. I so needed a "quickie" breakfast I could eat and run with, though I may divide each "muffin" in half. I can't eat that much! Or maybe I'll fill 12 muffin pan cups instead of six. Hmm...
Sausage-and-Cheese Breakfast Cups (Phase 1)
Makes 6 servings
Description
These egg "muffins" make a hearty breakfast that can be eaten on the run. Make them ahead and warm them in the microwave for a fast and slimming breakfast treat.
Ingredients
4 ounces turkey sausage or crumbled turkey bacon
1/2 green bell pepper, chopped
1/4 onion, chopped
5 large eggs
1 can (12 ounces) sliced mushrooms, drained
1/2 cup (2 ounces) shredded reduced-fat cheddar cheese
Instructions
Preheat the oven to 350°F. Coat a 6-cup nonstick muffin pan with cooking spray or line with paper baking cups.
In a medium nonstick skillet over medium-high heat, cook the sausage, pepper, and onion for 5 minutes, or until the sausage is no longer pink. Spoon the mixture into a bowl and cool slightly. Stir in the eggs and mushrooms. Evenly divide the mixture among the prepared muffin cups. Sprinkle with the cheese.
Bake for 20 minutes, or until the egg is set.
Nutritional information
140 calories
9 total fat (3 g sat)
195 mg cholesterol
4 g carbohydrate
12 g protein
1 g fiber
400 mg sodium
Click here for more information about the South Beach Diet Cookbook.
Sausage-and-Cheese Breakfast Cups (Phase 1)
Makes 6 servings
Description
These egg "muffins" make a hearty breakfast that can be eaten on the run. Make them ahead and warm them in the microwave for a fast and slimming breakfast treat.
Ingredients
4 ounces turkey sausage or crumbled turkey bacon
1/2 green bell pepper, chopped
1/4 onion, chopped
5 large eggs
1 can (12 ounces) sliced mushrooms, drained
1/2 cup (2 ounces) shredded reduced-fat cheddar cheese
Instructions
Preheat the oven to 350°F. Coat a 6-cup nonstick muffin pan with cooking spray or line with paper baking cups.
In a medium nonstick skillet over medium-high heat, cook the sausage, pepper, and onion for 5 minutes, or until the sausage is no longer pink. Spoon the mixture into a bowl and cool slightly. Stir in the eggs and mushrooms. Evenly divide the mixture among the prepared muffin cups. Sprinkle with the cheese.
Bake for 20 minutes, or until the egg is set.
Nutritional information
140 calories
9 total fat (3 g sat)
195 mg cholesterol
4 g carbohydrate
12 g protein
1 g fiber
400 mg sodium
Click here for more information about the South Beach Diet Cookbook.
Comments