This recipe is found in my South Beach Diet Cookbook and I have varied the recipe from time to time. Below is the recipe as noted in the cookbook, but I prefer using fresh mushrooms and I am not a fan of green bell peppers. My favorite variation is to saute mushrooms, garlic and baby spinach in some coconut oil, then add to the egg mixture - with of course, the turkey sausage and onion. (Egg whites work well with this recipe too!)
It is your recipe now ... fix it your way!
4 oz. turkey sausage or crumbled turkey bacon
1/2 green bell pepper, chopped
1/4 onion, chopped
5 large eggs
1 can (12 oz) sliced mushrooms, drained
1/2 c. shredded reduced-fat Cheddar Cheese (or use regular cheese, like Sharp, but less!)
Preheat oven 350. 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 mixture into a bowl and cool slightly. Stir in the eggs and mushrooms. Evenly divide the mixture among the prepared muffin cups. Sprinkle with cheese. Bake for 20 minutes, or until the egg is set.
Per serving: 140 calories, 9 g fat, 3 g saturated fat, 12 g protein, 4 g carbohydrate, 1 g dietary fiber,
195 mg cholesterol, 400 mg sodium
Enjoy! Would love to hear back how you liked this recipe!