So, we are starting with our 'Healthy Frittata Cups'.
(aka: sylvie's energy breakfast cups; aka: Egg McAdam Muffins) 
hehehe

Super simple to make, yummy in flavor and such pretty colors.

They use eggs and egg whites to healthy them up even more!

Let's get started !!

We love making frittata's and thought decided that having them in small portions will help with the healthy portioning.  
If you prefer to make one big one, that works also. Just swap out the muffin tin for a small baking pan of choice.  

The great thing about frittatas is that you can swap out ingredients too!
Feel free to try your own choice of breakfast meat, veggies and/or cheese.

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Start by spraying your pan of choice with non stick spray.
Set aside.

Grab a knife and chop your fresh ingredients of choice.
We used spinach, red pepper, green onions and mushrooms.
We rough chopped the spinach, but diced the rest since we are using muffin tins.
If you are using a baking pan, feel free to rough chop them all.



Once the veggies are chopped, let's chop the sausage.
We used 1/2 organic chicken sausage.
You can use a whole one, or any kind of sausage or breakfast meat for that matter.
Totally up to you, but will change the calories of course.

Now that everything is chopped, grab a small bowl and crack your eggs into it.
Add the egg whites as well as the black pepper, and using a fork beat them until mixed well.
Now set that aside.



Back to your muffin tin - layer the meat, some veggies, the cheese and then the veggies again.
Each of your tins should look full to the brim!
Now, using the fork again, beat the egg mixture once more.
Using a measuring cup of choice (we used 1/2 cup) fill each of your muffin tins.
The egg mixture should cover to the top also.
We had just enough for our 6 tins, but if you need more crack one egg and some egg whites.
(or add equal amounts to each tin and top off with more egg whites)
Take a moment to admire your pretty work before they go into the oven.
Okay take a couple of finger fulls of shredded cheese and sprinkle over the top!
We did!

Now you can pop them in the oven and voila - finished!
30 minutes or until the tops are lightly browned.
How simple, and sooo healthy.

Here is your recipe in full, along with calories, etc.

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Healthy Frittata Cups

Servings: 6 cups
Calories: 93 calories each
Prep Time: 15 minutes
Cooking Time: 30 minutes
Double up and eat 2 because they're that healthy!

Ingredients

1/2 an organic chicken sausage, (2oz)
1/4 cup shredded 4 cheese Mexican blend
3/4 cup fresh spinach, roughly chopped
1/2 cup red pepper, diced small
2 green onions, diced
2 large mushrooms, chopped fine
black pepper, to taste
3 large eggs
1 cup egg whites

Method

Spray the muffin tin and set aside.  Preheat oven to 350°.
Chop veggies and sausage.  In a bowl, beat together the eggs, egg whites and black pepper with a fork.
 In your muffin tin add your sausage first, top with some of the veggies, add a layer of cheese
(save a few finger fulls to top them with) and then top them off with the remaining veggies.
Beat your egg mixture one more time with the fork, then using a cup measure pour the
egg mixture over top of the ingredients right to the brim.
Top with a little bit of cheese again (just a finger full over each)..
Pop in the oven for 30 minutes or until the tops are lightly browned!

Substitution
You can use any breakfast meat, veggies or cheese that you like.
Adding more or changing ingredients may alter the calorie count or prep/cooking time.

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There you have it!
Our healthy, delicious frittata cups, aka Egg McAdam Muffins!
Taking a moment to show gratitude for you all still being here with us.
A special hello to anyone new joining us, AND looking forward to sharing more with you!

Namaste,
Jen & sylvie
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