This recipe makes 12 bite-size servings, about 40 calories each. These are a great way to get your protein in the morning.
2 cups grated or finely chopped vegetables (see below for suggestions)
18 egg whites, or 2 1/4 cups egg whites or egg substitute
Fresh ground pepper
1/4 cup grated low-fat Cheddar, Jack or mozzarella cheese
For vegetables I used tomato, cucumber, red onion and bell peppers. I also added some chopped, cooked ham. The original recipe suggests carrots, zucchini, onion, asparagus, mushrooms, bell peppers and/or spinach.
Preheat oven to 350 F. Lightly spray two 6-cup muffin pans with olive oil cooking spray.
Spray a nonstick skillet with cooking spray and briefly cook vegetables until tender. Place a small amount of vegetables in each of the muffin cups then fill the cups 3/4 full with egg whites. Sprinkle pepper and a small amount of cheese on top. Bake in oven for 10 minutes until they are just set. Cool in the pans.
Note: I had mine in for closer to 20 minutes and didn't put the cheese on top until they were almost cooked. I served mine with a spoon of salsa on top.
Recipe adapted from The Biggest Loser, 6 Weeks to a Healthier You