Surprise your mother with a simple but delicious brunch on Mother’s Day. This recipe has an excellent taste and a creamy texture. We especially like the flavor when using yogurt. Serve with Buttermilk Squares from Quick & Healthy Volume II or a whole grain, nut bread. Complete this healthy quick meal with an assortment of sliced fresh fruit and berries for a colorful presentation. This recipe also works well in diabetic menus.
1/2 pound extra-lean ground beef, or ground turkey (with 7% fat), or reduced-fat pork sausage (such as Jimmy Dean)
1/4 teaspoon salt (optional)
1/8 teaspoon ground black pepper
1 1/2 cups egg substitute (equal to 6 eggs)
1/2 cup fat-free sour cream
1/2 cup fat-free plain yogurt or 1/2 cup fat-free milk
1/3 cup sliced green onion
1/4 cup (1 ounce) grated, reduced-fat cheddar cheese
Preheat oven to 350 degrees. Brown ground meat, with seasonings, in a skillet that has been sprayed with nonstick cooking spray.
In a medium bowl, using a wire whisk, beat eggs with sour cream and yogurt (or milk) until smooth. Mix in onion and ground meat.
Spray a 9-inch pie pan with nonstick cooking spray. Pour egg mixture into pan. Bake for 35 minutes or until a knife inserted in the center comes out clean. Top with cheese and return to oven for 2 minutes or until cheese is melted.
Note: When a choice of ingredients are listed, the nutrition analysis is for the first ingredient.
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1/2 fat-free milk
2 lean meat
total fat 3g
saturated fat 1g
total carbohydrate 6g
dietary fiber 0g
Source: Quick & Healthy Recipes and Ideas, 3rd Edition, © Brenda J. Ponichtera, R.D, Published by Small Steps Press, publishing health conscious books for the general population, a division of the American Diabetes Association; retail $18.95; to order call 1-800-232-6733 Or ORDER NOW
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Recipe updated May 1, 2016