There are several versions of this great recipe out there.  That's because these little breakfast "omelets" are tasty and nutritious.  Baked in a muffin tin, they are in little portion-controlled servings.  Make a full batch ahead of time for quick and  easy  breakfasts on the go. (This recipe can easily be doubled or divided.)  We make 24 at a time at our house, and the family enjoys them over the course of a couple of days.  That makes breakfast on Day 2 a no-effort event.  A few seconds in the microwave, and they're good to go!  They also make a fantastic snack.  I've seen my kids eating them cold after school.

My recipe is a breakfast powerhouse!  Each "omelet" is only 69 calories.  The percent of calories from each one breaks down as follows:  26% fat, 28% carbohydrates, and 34% protein.  There is about 1/3 C vegetables in each one, so if you were to eat 3 of them for breakfast, you'd have 1 of your vegetable servings for the day.  And a 3 "omelette" serving would only contain 207 calories.  Paired with an orange or 8 ounces of orange juice (1 of your fruit servings for the day), it makes a nice breakfast!

Ingredients 
 
1  medium (2-1/4" to 3-1/4" dia.)  potatoes with skin, thinly sliced (about 1/8 inch or less) 
2  stalks green onions,chopped, white and green parts 
3  large  mushrooms, sliced 
1  cup Spinach, raw 
 1/2  cup, chopped sweet red peppers 
 1/2  cup grated carrot
1  cup  liquid egg 
1  cup (not packed)  cottage cheese fat free 
1  tablespoon  flour unbleached 
1  tablespoon  salsa or a couple of dashes of Tabasco Sauce
 1/4  teaspoon  black pepper 
 1/2  cup, shredded  low fat cheddar cheese 
 
 
Steps 
 
 1 Preheat oven to 375 degrees,  and  spray a 12-muffin tin with cooking spray.

2  Place a slice of potato in  each  muffin cup. Follow with 1 or 2 slices of mushroom.

3  Place grated carrot and red  pepper in a microwave safe bowl. Microwave on High for 1 minute.

4 Finely slice spinach.  

5  Combine all remaining ingredients (including vegetables) in a Quart-size measuring cup or medium size  bowl. Stir until combined. (Add salt to taste, if desired. Probably no more  than  1/2 tsp)

6 Fill each muffin cup with the  egg mixture until about 2/3 full.

7 Bake for 30-40 minutes, or  until  centers are set and the edges are beginning to brown.
  
Recipe Variation: Replace the  spinach with sliced baby asparagus. Delicious!
You can also add reduced  fat/turkey ham, bacon or sausage. **Adding meat will increase the fat and  calories.
 
Omelet Cups store well in  the  refrigerator for 2 -3 days.

 


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