Mini Mushroom and Sausage Quiches

Mini Mushroom and Sausage Quiches
8 ounces turkey breakfast sausage, removed from casing and crumbled into small pieces1 tsp. olive oil8 ounces mushrooms, sliced¼ C. sliced scallions¼ C. shredded swiss cheese1 tsp. freshly ground pepper5 eggs3 egg whites1 C. milk
Position rack in center of oven; preheat to 325. Coat a nonstick muffin tin generously with cooking spray.
Heat a large nonstick skillet over medium-high heat. Add sausage and cook until golden brown, 6-8 min. Transfer to a bowl to cool. Add oil to the pan. Add mushrooms and cook, stirring often, until golden brown, 5 to 7 min. transfer mushrooms to the bowl with the sausage. Let cool for 5 min. stir in scallions, cheese and pepper.
Whisk eggs, egg whites and milk in a medium bowl. Divide the egg mixture evenly among the prepared muffin cups. Sprinkle a heaping tablespoon of the sausage mixture into each cup.
Bake until the tops are just beginning to brown, 25 min. let cool on a wire rack for 5 min. Place a rack on top of the pan , flip it over and turn the quiches out onto the rack. Cool completely.

Spaghetti sauce served over spaghetti squash

We have recently started Southbeach Diet and I wanted to share some of the fabulous yummy, healthy recipes we've had.

Spaghetti Sauce served over spaghetti squash

1 Tbs. Olive oil
1 medium onion, finely chopped
3 cloves garlic, chopped
4 c. canned, diced with juice (6 ripe med tomatoes chopped)
1 medium red bell pepper, chopped
4 zucchini, chopped
¼ c. fresh basil leaves or 2 tsp. dry basil
2 T. fresh oregano or 2 tsp. dry oregano
¼-1 tsp. crushed red pepper flakes
salt and pepper
Heat oil in pan. Add onion and cook until softened (5 minutes). Add the garlic and cook (2 minutes). Add the rest of the ingredients and simmer for 15 minutes. Can be frozen up to 2 months.
Serve on noodles or spaghetti squash.