Low Fat Muffin Mix

The eggs are foods rich in protein which makes it a good choice for diabetics. But too often, we are concerned about fat, cholesterol or fat method of cooking eggs. Here are three recipes for eggs that are low fat, healthy and tasty. You have a need for an egg? Try one of these recipes. Mini ham & cheese frittatas are quick and easy. You bake muffins in pans for a dish of eggs different. With Mexican-style cheese and a topping of hot sauce to the egg omelette-3 has a thrust of Mexico. Last but not least, our third recipe is for a roll omelet cooked.

HAM & CHEESE MINI frittatas

1 / 4 lb diced cooked lean ham

1 cup shredded cheddar cheese, nonfat

1 1 / 2 cups egg substitute (or 6 eggs)

4 egg whites

3 c. tablespoon chopped chives

2 v. tablespoons skim milk

1 / 4 c. salt

1 / 4 c. black pepper

Preheat oven to 375 degrees. Coat 8 muffins cups with nonstick cooking spray.

Divide ham evenly among the muffin cups 8. Top ham with cheese. In a large bowl beat eggs or egg substitute with egg whites. Beat in the chives, milk, salt and pepper. Pour this mixture over cheese in muffin cups. Each cup should be about three fourths full. Bake 22-25 minutes or until a knife inserted in center comes out clean. Carefully run a knife around edges to loosen. Remove from pan and serve hot.

3 omelet flavored MEXICO

3 large eggs

Milk 1 soup

1 / 4 cup chopped onion

1 / 4 chopped green pepper

1 / 4 cup finely chopped ham

2 v. soup Mexican style cheese (or your choice) cheese

salt to taste

black pepper to taste

dash of garlic powder

hot sauce for garnish

Mix eggs and milk in a mixing bowl. Add garlic powder, salt and pepper. Set aside. Spray large skillet with nonstick cooking spray. Over medium heat, sauted onion, green pepper and ham until heated and onion is tender. Pour mixture into skillet over vegetables and ham. Cook until eggs are semi-soft, flip to finish cooking. Sprinkle cheese on top. Remove to a serving dish and garnish with the sauce.

BAKED OMELET ROLL

egg substitute or 1 egg 6 1 / 2 cups

1 cup low fat milk

1 / 2 cup all-purpose flour

1 / 2 c. salt

1 / 4 c. pepper

1 cup shredded cheddar cheese low fat

Preheat oven to 450 degrees. Spray a 9x13 inch baking with cooking spray. place eggs and milk in blender. Add flour, salt and pepper. Cover and blend until smooth. Pour into pan and bake for 20 minutes or until eggs are set. Sprinkle with cheese. Roll omelet in pan, beginning with a short side. Place seam side down on a warm serving platter. Cut into slices. Garnish plate with some parsley or cilantro.

Enjoy!