Breakfast in a Cup

Lynn Namihira

• 4 oz. reduced-fat loose breakfast sausage (or chop up some sausages)
• 1/4 c. chopped green bell pepper
• 1/4 c. chopped onion
• 1 c. liquid egg substitute or 4 eggs
• 1 large egg
• 1 can (4 oz) sliced mushrooms, drained
• 1/2 c. (2 oz) shredded reduced-fat Cheddar cheese

Coat a 6-cup muffin pan with cooking spray. Preheat the oven to 350 degrees F.

In a medium nonstick skillet over medium-high heat, cook the sausage, pepper and onion 5 minutes, or until sausage is browned. Spoon mixture into a bowl, and cool slightly. Stir in egg substitute or eggs, egg, and mushrooms. Spoon mixture evenly into the prepared muffin pan. Sprinkle with cheese. Bake 20 minutes, or until egg is set.

Makes 6 servings. Per serving: 107 calories, 12 g protein 4 g carbs, 5 g fat, 49 mg chol, 318 mg sodium, 1 g fiber.

“The egg ‘muffins’ make a hearty breakfast and can be eaten on the run. Make them ahead, and warm them in the microwave oven for a fast breakfast treat. Try them between English muffins, too.”