Turkey or Soy Taco Muffins
3 (6-inch) corn tortillas
12 turkey breakfast sausage links or soy links, cooked according to package instructions and cut in half widthwise
2 1/4 cups liquid egg white or egg substitute
1/4 cup (1 ounce) finely shredded low-fat cheddar cheese
1/4 cup sliced ripe olives
2 tablespoons chopped fresh cilantro
12 tablespoons roast tomato salsa (or your favorite salsa)
1 non-stick muffin pan
Low fat or fat free refried beans (optional)
Low fat sour cream (optional)
Pre-heat oven to 400 degrees
Stack tortillas and cut into eighths for a total of 24 wedges. Spray each muffin cup with a non-stick cooking spray.
To assemble: Place one tortilla wedge in each muffin cup, with the widest side at the bottom of the cup. Place a second tortilla wedge on the opposite side of the muffin cup so that the wide edges will be overlapping in the bottom of the cup, by about a ½ inch. The tortilla wedge points will extend outside of the cup, about a ½ inch straight up. Repeat for the other muffin cups. Place two sausage halves (from one whole link) in each muffin cup, on top of the tortilla wedges. Place a tablespoon of salsa on top of the sausage. Measure 3 tablespoons of egg white (or egg substitute) into each muffin cup. Bake 10 minutes or until eggs are set. They will be slightly puffed.
Sprinkle each muffin with a small “pinch” of cheese. Top each muffin with few olive slices and a sprinkle of fresh cilantro. Serve hot with low fat or fat free refried beans or low fat sour cream.
1 serving = 2 muffins, makes 12 muffins
Nutrition Facts per Serving
Fat: 12 grams
Saturated Fat: 3 grams
Sodium: 515 mgs
Carbohydrates: 6 grams
Fiber: 1 gram
Protein: 20 grams
Recipe submitted by Dean Medical Group dietitian Melissa Phillips, RD.
*Adapted from the Jennie-O Turkey Store