Monday, September 1, 2008
Sausage and Cheese Breakfast Cups
Breakfast is a hard meal of the day for most people. Some skip it all together, some grab something light, and some (like me) use it to get in their fair share of carbs for the day. In the past, I've grabbed cereal, bagels, pop tarts, etc. because I need something to grab and go in the morning. Most of the "breakfast food" on SBD needs preparation the morning of or beforehand. I'm so not in the mood to cook a hard core breakfast in the morning so cooking the day before is much better for me.
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 (I forgot this at the grocery store!)
1/2 cup (2 oz.) shredded reduced-fat Cheddar Cheese
*Chef's note: I hate chopping veggies because it seems to make the prep time so much longer. I bought pre-diced green bell pepper and onion and things so much easier!
Preheat the oven to 350. Coat a 6 cup nonstick muffin pan with cooking spray or line with paper baking cups (I recommend the baking cups if you're going to eat these on-the-go).
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 (the hardest part, in my opinion). Sprinkle with the cheese
Bake for 20 minutes, or until the egg is set.
Nutritional Info (per serving):
140 calories, 9g fat, 3g sat. fat, 12g protein, 4g carbs, 1g dietary fiber, 195mg cholesterol, 400mg sodium.
Agatston, Arthur. The South Beach Diet Cookbook. 2004 edition.