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  • 2 cups egg whites
  • 1/2 cup chopped onion (I use pre-chopped frozen onions)
  • 1/2 cup roasted red pepper (you can use fresh and microwave it with the rest of the veggies or use roasted and mix after it is microwaved)
  • 1 cup chopped zucchini
  • 1 cup fresh chopped spinach
  • 1 cup mushrooms
  • 1/4 cup of your favorite low fat shredded cheese
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper


Place onion, zucchini, spinach, and mushrooms in a microwave safe bowl. Microwave on high for about 7 minutes to soften the vegetables and cook out excess water. Blot with a paper towel to remove any excess water. Add roasted red pepper and allow to cool about 5 minutes. Mix in egg whites, salt, and pepper. Pour into 12 greased muffin tins and bake at 375° for 12-15 minutes. Remove from oven and sprinkle a few shreds of cheese on each and place under the broiler about 30 seconds or until cheese melts.

Have some for dinner with a spinach and strawberry salad and store the rest in the refrigerator in an airtight container. These can be eaten quickly before work either by themselves or on a piece of toasted Ezekial bread.

Makes 12 servings. Each “muffin” contains 38 calories, .5 grams of fat, .3 grams of saturated fat, 2.4 grams of carb, and 5.3 grams of protein.

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