½ pound extra-lean ground beef or ground turkey (7% fat)
¼ teaspoon salt (optional)
1/8 teaspoon ground black pepper
1 ½ cups egg substitute (equal to 6 eggs)
½ cup fat-free sour cream
½ cup fat-free plain yogurt or ½ cup fat-free milk
1/3 cup sliced green onion
¼ 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.
Makes 6 servings
Each serving
Carb Servings
½
Exchanges
½ fat-free milk
2 lean meat
Nutrient Analysis
Calories 120
Total Fat 3g
Saturated Fat 1g
Cholesterol 27mg
Sodium 219mg
Total Carbohydrate 6g
Dietary Fiber 0g
Sugars 4g
Protein 17g
