I decided to cook myself a special Sunday breakfast and made the Sausage and Cheese Breakfast Cups from the South Beach Diet cookbook. I did make a few modifications, such as using scallion as opposed to regular onion. I don't care for the sweetness of regular onion with the eggs. I also halved the amount of mushrooms, and I'm glad I did because the batter was nearly to the tops of each cup. I also ended up baking them for 5 extra minutes because when I inserted a knife into them after 20 minutes they were still runny on the inside. After the extra 5 minutes, they had puffed up from the tops of the cups and looked like little souffles! The good thing about this recipe is that you can make extra to eat over the next few days; just cool to room temperature, then refrigerate in a sealed container.
Sausage and Cheese Breakfast Cups
4 oz lean turkey sausage or cooked and crumbled turkey bacon
1/2 green bell pepper, chopped
2 scallions, sliced
5 large eggs
1 6.5-oz can sliced mushrooms, drained and coarsely chopped
1/2 cup shredded reduced-fat cheddar
non-stick cooking spray
1. Preheat oven to 350 degrees F. Coat a 6-cup non-stick muffin pan with non-stick cooking spray or line with paper muffin cups.
2. In a medium non-stick skillet over medium heat, cook the sausage, pepper, and scallion 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 amongst the muffin cups. Sprinkle with cheese.
3. Bake for 20 minutes, or until the egg is set.
Fat: 9 g
Saturated fat: 3 g
Cholesterol: 195 mg
Sodium: 400 mg
Carbohydrates: 4 g
Fiber: 1 g
Sugar: 1 g
Protein: 12 g
Labels: bell peppers, breakfast, cheese, eggs, mushrooms, sausage