Breakfast Quiche Cups

10 oz. frozen chopped spinach
3 eggs and 3 egg whites (or 1-1/2 cup egg substitute)
¼ cup chopped onion
¼ cup chopped red, yellow and/or orange sweet peppers
1 t olive oil
½ cup cooked ground turkey sausage
2 - 5 dashes of pepper sauce
1/8 t black pepper
Cooking spray

Preparation:

Defrost spinach
Line a 12-cup muffin pan with foil baking cups.
Spray the cups with cooking spray

Sauté onions and peppers in a small non-stick pan with 1 t. olive oil until onions are clear.

Squeeze water out of defrosted spinach and combine the eggs, spinach, peppers and pepper sauce in a bowl. Add onion and sweet pepper mixture. .
Divide evenly among the muffin cups
Bake at 350°F for 20-25 minutes, until a knife or toothpick inserted in the center comes out clean.

Makes 12 cups (6 servings/approx 2 per person)
Recipe Nutrition Calculator

Ingredients Calories Carbs Fat Protein
Chopped Spinach (frozen-defrosted), 10 oz. 20 2 0 2
3 eggs - whole 221 1 15 19
3 eggs whites 51 1 0 11
Onion - chopped 16 4 0 1
Peppers - sweet (red/orange/yellow) 10 2 0 0
Olive oil 40 0 5 0
Breakfast - turkey sausage links 330 3 24 51
Pepper sauce - Tabasco 0 0 0 0
Non-stick cooking spray - Pam 24 0 3 0
Total: 712 13 47 84
Per Serving 119 2 8 14


Experiment with different variations of veggies and flavors:
Asparagus and onion
Chopped zucchini
Green chilies, onion and red/orange/yellow peppers
Heaping tablespoon of salsa (homemade or check labels for varieties without sugar)
Chopped tomatillo and cilantro
Chopped Canadian bacon with onion
Add a ¼ - ½ cup Swiss cheese. (Adds a flavor punch, a lower-sodium cheese)

Hummus Recipes (3 Recipes: Traditional, Roaster Red Pepper, Avocado Arugula,)


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Hummus - Traditional
Ingredients
• 1- 15 oz. can chickpeas, drained, liquid reserved
• 4 garlic cloves
• 1/3 cup tahini (sesame paste)
• 6 tablespoons freshly squeezed lemon juice
• 1 teaspoons kosher or sea salt (reduce or eliminate sale, increase lemon juice for a lower sodium version)
• 2 tablespoons water or liquid from the chickpeas
• 8 dashes hot sauce
Directions
Turn on the food processor and drop the garlic down the feed tube; process until it's minced. Add the rest of the ingredients to the food processor or blender. Process until the hummus is coarsely pureed. Taste, for seasoning, and serve chilled or at room temperature. (6 servings)

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Hummus - Roasted Red Pepper:
Ingredients
• 1- 15 oz. can chickpeas, drained, liquid reserved
• 2 garlic cloves
• 1/3 cup tahini (sesame paste)
• 1/3 c. freshly squeezed lemon juice
• ½ c. roasted red peppers (freshly roasted or jar, in water)
• ¼ tsp. dried basil
Directions
1. In an electric food processor, combine garlic, garbanzo beans, tahini, and lemon juice. Process until the mixture is smooth. Add roasted peppers and basil; process until the peppers are finely chopped. Season with salt and pepper. Transfer hummus to small bowl, cover and chill until you are ready to serve. (Serves 6)
Recipe Nutrition Calculator

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Hummus – Avocado and Arugula:
• One 15-ounce can cannellini beans, rinsed and drained
• 1 large or 2 small avocadoes, seeded, peeled and coarsely chopped
• 1/2 packed cup arugula
• 2 tablespoons fresh lemon juice
• 1/2 teaspoon kosher salt (eliminate salt – add extra lemon juice for a lower sodium version!!!)
• 1 clove garlic, smashed
• 1/4 teaspoon freshly ground black pepper
• 2 tablespoons extra-virgin olive oil
Serve with fresh veggies: Red pepper, baby cucumbers, zucchini, broccoli, cauliflower etc.
Directions
Combine beans, avocado, arugula, lemon juice, garlic, salt and pepper in the bowl of a food processor. Pulse until the mixture is coarsely chopped. Gradually add the olive oil until the mixture is creamy. Season with salt and pepper.
(6 servings)