From: www.dLife.com
Egg, onion, mushroom, and tomato casserole with a bit of heat.
Let Chef Michel Nischan show you an easy way to get great vegetables
and a nice dose of protein in one delicious casserole that will work
for breakfast, brunch, or even lunch.
Prep Time: 5 min
Cook Time: 8 min
Difficulty: Easy
Servings: 2
1 grapeseed oil cooking spray
1 Tbsp minced onion, heaping (or frozen)
1/4 cup fresh mushroom slices (about 2 button mushrooms)
1/2 cup canned unsalted diced tomatoes, drained
1 tsp capers
4 eggs
1/8 tsp minced garlic
1/8 tsp hot pepper sauce (to taste)
1 pinch kosher salt
1 pinch black pepper, freshly ground
1. Spray a microwave-proof casserole dish with cooking spray. Cook
the onion and mushroom, covered, for 1 minute on a high setting in
the microwave. Add the tomatoes and capers and cook for another
3 minutes on a high setting.
2. Mix in the eggs, garlic, and hot pepper sauce, and cook uncovered
for 3 minutes on a medium setting.
3. Season with pepper and salt (if desired). Let sit for 2 minutes
before serving.
Additional Information - -
You can also prepare this recipe over medium heat in a saute pan.
Servings: 2
Nutrition per Serving:
166 Calories, 10.1g Total Fat, 3.1g Saturated Fat, 7g Unsaturated Fat,
4.7g Total Carbs, 0.7g Dietary Fiber, 3.1g Sugars,
191mg Potassium, 13.6g Protein, 223.8mg Sodium
Dietary Exchanges: 1/2 Vegetable, 2 1/4 Very Lean Meat
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