If you're looking for a really good, REALLY healthy, make ahead breakfast dish...this is one you should make a staple in your kitchen. They are good to freeze and you can make a batch on Sunday to have through the week. I got this from recipe from "The South Beach Diet" book years ago and still use this recipe often. Well...with a Monnie twist. I'm sure you can guess the twist. LOL!
1 package (10 ounces) frozen chopped spinach
3/4 cup liquid egg substitute
3/4 cup shredded reduced-fat cheese
1/4 cup diced green bell peppers
1/4 cup diced onions
a pinch of jalapeño flakes (optional)
Microwave the spinach for 2 1/2 minutes on high. Drain the excess liquid.
Line a 12-cup muffin pan with foil baking cups.
Spray the cups with cooking spray.
Combine the egg substitute, cheese, peppers, onions and spinach in a bowl.
Divide evenly among the muffin cups.
Bake at 350 degrees for 20 minutes.
A serving is 2. 77 calories, 9 g protein, 3 g carbohydrates, 3 g fat, 2 g saturated fats, 160 mg sodium, 10 mg cholesterol, 2 g fiber.