What is a healthy, low-carb egg dish?

This low-carb, low-calorie dish is like a tasty omelet for two. It's fast, easy and -- thanks to a generous helping of tomatoes -- high in lycopene, a nutrient that can help in the prevention of cardiovascular disease.

Click below to watch chef Michel Nischan whip up this egg dish.








Spicy Egg Casserole

Ingredients
 
grapeseed oil cooking spray
1 tbsp minced onion
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)
pinch freshly ground black pepper
pinch kosher salt

Directions

1. Coat microwave-safe casserole dish with cooking spray.
2. Place onion and mushroom in dish. Cover and cook in microwave oven for 1 minute on high.
3. Add tomatoes and capers. Cover and return to microwave for 3 minutes on high.
4. Add eggs, garlic, and hot pepper sauce. Cook uncovered in microwave for 3 minutes on medium setting.
5. Season with pepper and salt (if desired). Let rest for 2 minutes before serving.
 
Makes 2 servings

Amount Per Serving
Calories 166
Total Carbs 4.7 g
Dietary Fiber 0.7 g
Sugars 3.1 g
Total Fat 10.1 g
Saturated Fat 3.1 g
Unsaturated Fat 7 g
Potassium 191 mg
Protein 13.6 g

The ingredients for Breakfast Egg Cupcakes are extremely versatile, so think about your favorite egg omelet variations and get creative. Try all different combo’s. How about a Bacon, Egg and Cheese Egg Cupcake? Yum!

Ingredients: 

10 -12 eggs whisked well with sea salt and black pepper to taste added
3 green onion (scallions)
2 zucchini
1-2 big handfuls of spinach
1-2 big handfuls of kale (stems and spine removed)
1/2 a jar of roasted red and yellow peppers (I like fire roasted peppers)
6-8 slices of COOKED bacon (preferably no nitrates)

.Directions:

• Preheat oven to 350 and grease with olive oil two muffin pans
• Whisk all your eggs in a big bowl and add salt and pepper
• Throw spinach and kale into the food processor and pulse until finely chopped ( I always chop my leafy greens first )
• In a food processor throw in the green onion, zucchini, bacon, and peppers and pulse until finely chopped but NOT smooth
• Add entire mixture to your eggs
• Mix the egg mixture well and using a 1/4 measuring cup, fill the muffin pans
• Bake for 20-25 minutes or until the eggs are set in the middle

TIP:  These freeze great, make two batches at a time and freeze one in a freezer safe container for future use. My mantra is ” Cook Once, Eat Multiple Times “

Makes approximately 16 – 20 egg cupcakes

For more low carb and low glycemic recipes visit: http://www.goddesslifestyleplan.com/hungry-goddess/