Quiche Muffins

I spent some time this afternoon looking for a recipe for an egg dish that I could easily eat before leaving for work each morning.  I need to eat something in order to take my blood pressure meds and I don't want to go overboard.  The following came out to 187 calories.  Instead of 12 muffins, I made 8 mini loaves about 1.5x3 inches.  The original recipe I looked at called for diced green peppers and I didn't have any so I used chopped fresh baby spinach instead.  Chris and split one when they finished baking.  They are GOOD!

I will probably use different veggies for variety until a doctor tells me my cholesterol is too high!  My first try could have used a little more flavor so I will use some fresh herbs next time.

5 eggs
1 C. skim milk
1 C. Bisquick
1 Roma tomato, chopped
1 handful fresh baby spinach, chopped
1 small yellow onion, chopped
2oz. ham, diced
2.5oz. shredded cheddar cheese
salt and pepper to taste

Preheat oven to 375 degrees

Beat the eggs and milk.  Add the Bisquick, tomato, spinach, onion, ham and cheese and mix until just incorporated.  Season with salt and pepper.  Ladle into muffin cups or greased mini loaf pans.  Bake for 20 and check.  In my oven, they needed an additional 5 minutes.  They were just starting to turn golden brown and were firm and not wiggly in the center.

According to myfitnesspal.com this recipe has 187 calories, 9.9g. fat, 14.3g. carbs, and 9.9g. protein in each of the 8 loaves

Roasted Autumn Vegetables and Chicken Sausage

OK, I am having a hard time with this...autumn is coming.  Don't get me wrong, I like autumn.  It's what comes after autumn that gets to me.  This is something I am going to try and sell to Chris; he's a self proclaimed  Brussels sprouts hater but maybe, if I cut them small, he won't notice.

1 20oz. package cubed, peeled butternut squash
1lb. Brussels sprouts, trimmed and halved; quartered if they are large
1 large red onion, halved and thickly sliced
4 cloves garlic, minced
3 tbsp. olive oil
 1 tbsp. chopped fresh rosemary
1 tbsp. chopped fresh sage
1/4 tsp. salt
1/2 tsp. freshly ground black pepper
4 links cooked chicken sausage

Preheat the oven to 425 degrees.

Combine squash, Brussels sprouts, onion, garlic, oil, rosemary, sage, salt and pepper in a large bowl.  Spread on a large rimmed baking sheet.  Roast for 10 minutes.

Stir the vegetables and place sausages on the pan.  Continue roasting stirring once or twice, until the vegetables are tender, 20 to 25 minutes more.

Serves 4; 1 serving = 1 1/2 cups vegetables and 1 sausage link.  Calories 334, fat 16g., cholesterol 60g., carbs 34g., protein 18g., fiber 8g., sodium 599mg., potassium 972mg.