Im no chef so recipes that i just made up may not show many measurements- but nothings too complicated to figure out. Easiest quick breakfast for the week ever.
What youll need:
White onion
Green onion
Bell pepper
Morningstar sausage links(6 links)
Liquid egg white
1 tbsp Salsa
Small cupcake pan
Pam (preferably the olive oil one and not the stickproof chemical one)
Frying pan
Cook the sausage as directed, it doesnt have to be perfectly browned but once its cooked cut each link in half.
Now i suggest you put the vegetables and sausage in a food processor to get a nice tiny chop- but if u dont have one take your time to cut tiny peices.
Mix in a little salsa and Return the sausage and veggies to frying pan and cook until veggies are done.
Spray a cupcake pan for small cupcakes with pam or olive oil. Fill each space halfway with egg whites. Use a tablespoon or similar size spoon to scoop the sausage and veggies. 1 scoop per "muffin"- its ok if its filled to the top because they dont rise like muffins.
Bake at 350 for 15minutes.
I dont reccomend cooking it with the decorative cupcake papers- the egg sticks to it. I like to put them in after though so when i put them in tupperwear i can stack them on top of eachother.
Pop em in the fridge and warm up in the microwave(30 seconds) or oven(350) in the morning or when you need a wuick bite. I prefer the oven because i like most food really well done- including eggs. Egg whites are generally 3 for 25 calories, each muffin has about 1. The sausage spread out among 24 cupcakes so there was appx 1/4 sausage link in each muffin- less than 10 calories. The tiny amount of veggies we'll call 5 calories. So quick math theres about 23 calories in each muffin- 4 of them is just under 100. Pair that with ab orange and 8oz of almond milk and u have a cheap, flavorful, easy breakfast for about 200 calories!
You could replace morningstar with turkey sausage- but studies show that cutting meat out if just a few meals a week is great for your health! Just try it- u might be surprised how good it is! And theyre spicy sausage patties are 70 calories and off the chain!
What youll need:
White onion
Green onion
Bell pepper
Morningstar sausage links(6 links)
Liquid egg white
1 tbsp Salsa
Small cupcake pan
Pam (preferably the olive oil one and not the stickproof chemical one)
Frying pan
Cook the sausage as directed, it doesnt have to be perfectly browned but once its cooked cut each link in half.
Now i suggest you put the vegetables and sausage in a food processor to get a nice tiny chop- but if u dont have one take your time to cut tiny peices.
Mix in a little salsa and Return the sausage and veggies to frying pan and cook until veggies are done.
Spray a cupcake pan for small cupcakes with pam or olive oil. Fill each space halfway with egg whites. Use a tablespoon or similar size spoon to scoop the sausage and veggies. 1 scoop per "muffin"- its ok if its filled to the top because they dont rise like muffins.
Bake at 350 for 15minutes.
I dont reccomend cooking it with the decorative cupcake papers- the egg sticks to it. I like to put them in after though so when i put them in tupperwear i can stack them on top of eachother.
Pop em in the fridge and warm up in the microwave(30 seconds) or oven(350) in the morning or when you need a wuick bite. I prefer the oven because i like most food really well done- including eggs. Egg whites are generally 3 for 25 calories, each muffin has about 1. The sausage spread out among 24 cupcakes so there was appx 1/4 sausage link in each muffin- less than 10 calories. The tiny amount of veggies we'll call 5 calories. So quick math theres about 23 calories in each muffin- 4 of them is just under 100. Pair that with ab orange and 8oz of almond milk and u have a cheap, flavorful, easy breakfast for about 200 calories!
You could replace morningstar with turkey sausage- but studies show that cutting meat out if just a few meals a week is great for your health! Just try it- u might be surprised how good it is! And theyre spicy sausage patties are 70 calories and off the chain!