Well, today is your lucky day!! j/k. :) I've got two yummy recipes for you. Both are super simple, and portable, which makes for a great breakfast on the go. Also, they are both low in calories and high in protein!!
Made Salsafied Turkey Sausage Mini Quiche for my boyfriend (this recipe was inspired by my mom).....
3tbsp salsa
about 1/5 cup Turkey Sausage Crumbles
18tbsp liquid egg whites
1/4 cup skim milk
Preheat oven to 375. Spray muffin tin with non stick cooking spray. Combine all ingredients (except sausage) in a dish and mix thoroughly. Divide sausage between 6 muffin cups - sprinkle in bottom of each cup. Pour in egg white mixture over the sausage. Bake for 30-35 minutes.
Makes 2 servings of 3 mini quiche each --
106 Calories
1g Fat
7g Carbs
18g Protein
616mg Sodium
Made Veggie Parmesan Veggie Quiche (this recipe was inspired by one of my awesome MFP friends!)
1/2 cup frozen broccoli - thawed
13 tbsp liquid egg whites
1/4 cup skim milk
2 mushrooms - chopped
1tbsp grated parmesan cheese
Preheat oven to 375. Spray muffin tin with non stick cooking spray. Combine all ingredients (except mushrooms & broccoli) in a dish - mix thoroughly. Divide broccoli & mushrooms between 6 muffin tin cups, and place in each muffin tin cup. Pour egg white mixture over the veggies. Bake 25-30 minutes.
Makes 2 servings of 3 mini quiche each --
89 Calories
1g Fat
6g Carbs
1g Fiber
15g Protein
229mg Sodium
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