Egg bake (or muffins)

This recipe makes a batch of 12 muffins or one 8-inch square baking dish (nutrition is based on 12 servings)

Ingredients:

• 2 cups of scrambled eggs (around 10 eggs) - use egg substitute for a lower fat version

• 1 cup (around 120g) of leftover cooked potato, grated or mashed

• 1/2 cup (around 75g) lean leftover cooked chicken breast, finely cut - substitute any lean deli meat like ham, turkey, or roast beef to your taste

• 1/2 cup (around 60g) shredded/grated cheese

• your favorite low/no sodium seasoning - I like to use black pepper and fresh herbs like green onions and parsley or garlic powder and dill, as I find the salt from the deli meat and cheese to be plenty

Cooking spray or parchment paper to prevent sticking - if you have a silicone muffin 'tin', this really works best - allow the egg bake to cool a bit before unmolding for best results.

Method:

• Preheat oven to 350*F

• Line or spray your pan to prevent sticking

• Distribute the potato evenly into each muffin cup or across the bottom of your pan. The potato will absorb excess moisture and prevent sogginess.

• Distribute your meat and cheese evenly over the potato

• Scramble eggs and add seasonings to the egg mixture. Blend well with a whisk or fork and pour over the fillings in your muffin cups or pan.

• Bake until a toothpick inserted into the middle comes out clean (around 20 minutes for muffins and up to 35 minutes for a pan). The edges and bottom should just begin to brown.

Serve immediately, or place into a container with a lid in the fridge. A paper towel or clean tea towel in the bottom of the container can help prevent sogginess, and these reheat well with 15-20 seconds in the microwave for an easy on-the-go breakfast.

Other fillings that would work well might include roasted red peppers and onions (let them sit on a paper towel or clean tea towel for a few minutes to absorb extra moisture).

Try other spice blends like garlic powder/onion powder/black pepper/paprika/cayenne or your favorite no/low-salt blend by Mrs Dash

Nutrition Facts per muffin or 1/12 of egg bake: 103 calories, 6.2g fat (2.3g saturated), 162.1 mg cholesterol, 88.1mg sodium, 109.6mg potassium, 3g total carbs (0.2g fiber, 0.6g sugars, no added sugar), 8.3g protein

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