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Protein-Packed Eggs in a Nest

Servings: 6 (2 nests per serving)


Nonstick olive oil spray

4 cups frozen shredded potatoes, defrosted

3 large eggs

3 large egg whites

1/4 cup fat-free milk

1/4 teaspoon salt

1/8 teaspoon pepper

1/3 cup cooked, lean ground turkey sausage, crumbled 

1/3 cup green bell pepper, diced

1/3 cup tomatoes, chopped



1/3 cup part skim mozzarella cheese, shredded


Preheat over to 400 degrees F and spray a 12-well muffin tin with nonstick olive oil spray. Place a scoop of shredded potatoes into each muffin hole, pressing around edges to create the "nest". Bake for 15-20 minutes or until lightly golden.


Remove pan from oven and using a spoon, gently press and fallen potatoes back up against sides of each muffin hole. Turn oven down to 350 degrees F. 


In a bowl, add eggs, egg whites, 1/4 cup milk, salt, and pepper. Whisk to combine and place in fridge while preparing green pepper, tomatoes, and additional vegetables. 


Stir cooked meat and vegetables into the bowl with egg mixture and pour equally between all "nests". Sprinkle a pinch of cheese over each nest. Bake 15-20 minutes, or until egg is set. Remove from oven and serve with an 8-ounce glass of milk. 


Note: Nests can also be stored in airtight bags in fridge once cool for 3-4 days, and can be reheated for an on-the-go breakfast.

Nutritional information per serving: 22 calories; 2.5 g fat; 1.5 g saturated fat; 105 mg cholesterol; 17 g protein; 23 g carbohydrates; 1 g fiber; 510 mg sodium; 381 mg calcium (40% of daily value). Nutrition figures based on using fat free milk and include an 8-ounce glass of fat-free milk. 

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