Make these egg muffin cups during the weekend and freeze or refrigerate for quick, to-go breakfasts all week long.
Egg "Muffin" Cups with Turkey Sausage and Mushrooms
Calories148 Per Serving
Protein21g Per Serving
Fiber1g Per Serving
|Total Fat||4.5 g|
|Saturated Fat||1.0 g|
|Trans Fat||0.0 g|
|Polyunsaturated Fat||0.5 g|
|Monounsaturated Fat||0.5 g|
|Total Carbohydrate||6 g|
|Dietary Fiber||1 g|
|Added Sugars||0 g|
1 other carbohydrate, 3 low-fat milk
1/2 tablespoon canola or corn oil
1 onion (yellow preferred), finely chopped
1 package sliced white mushrooms
1 6.4-ounce package frozen, cooked, nitrate-free turkey sausage links, thawed
1 3/4 cup liquid egg substitute
1/4 cup fat-free milk
1/4 teaspoon pepper
1 cup shredded fat-free Cheddar cheese
Preheat the oven to 350˚F. Lightly spray a 12-cup muffin pan with cooking spray.
In a medium nonstick pan, heat the oil over medium-high heat. Cook the onions and mushrooms for 10 minutes, or until soft, stirring occasionally.
Meanwhile, warm the turkey sausage according to package directions. Chop the turkey into bite-size pieces. Stir into the onion mixture until well blended. Spoon into the muffin cups.
In a small bowl, whisk together the egg substitute, milk, and pepper. Pour the egg mixture into the muffin cups. Top with the Cheddar.
Bake for 25 minutes, or until the eggs are set. Remove from the oven. Let cool slightly. To easily remove the muffins from the pan, run a knife around the edges of each muffin.
Cooking Tip: To avoid a messy cleanup, place the muffin pan on a baking sheet before it goes into the oven. That way the baking sheet will catch anything that may spill or bubble over from the muffin pan.
Keep it Healthy: To substitute liquid egg substitute for eggs, use 1/4 cup egg substitute for each egg called for in a recipe.
Tip: Using a muffin pan instantly makes a recipe easily more portable. Try making mini meatloafs in muffins cups to pack for school lunches or to take to work.