The main recipe for all of these is the same: sautee chopped onion and/or vegetable in non-stick pan. When translucent add all meat (sausage, bacon, etc). Allow to cool
Add remaining ingredients in a bowl, mix. Add veg/meat. Ladle into muffin cups/tins (3/4-entirely full)
Bake at 375 degrees for about 20 minutes or until an inserted toothpick comes out clean
Ok, here's how it works....pretty easy stuff.
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_Ingredients (makes 10 muffins) at 100 calories/muffin
3 eggs (240 cals)
2 servings All Egg Whites (50 cals)
1/2 cup whole wheat pastry flour, or any flour (260 cals)
2 small chicken sausages, buffalo flavor, chopped (140 cals)
3 servings turkey bacon, chopped (105 cals)
1/2 cup Fage 0% Plain Greek Yogurt (55 cals)
1/2 medium sized sweet onion, chopped
Handful (3 servings?) fire roasted red peppers, chopped
2tsp S+ 1tsp P
1/2 tsp baking powder
Topped with a sprinkle of Parmesan cheese

These were so good I made them twice in 10 days! The muffins FREEZE really well too!
_Ingredients (makes 10 muffins, 100-105 calories/muffin)
3 eggs (240 cals)
2 servings All Egg Whites (50 cals)
1/2 cup whole wheat pastry flour, or any flour (260 cals)
2 small chicken sausages, buffalo flavor, chopped (140 cals)
**everyone's supermarket sausage has different nutritional stats**
3 servings turkey bacon, chopped (105 cals)
1/2 cup Fage 0% Plain Greek Yogurt (55 cals)
1/2 medium sized sweet onion, chopped
Handful (3 servings?) fire roasted red peppers, chopped
2tsp S+ 1tsp P
1/2 tsp baking powder
Topped with a sprinkle of parmesan cheese
 


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