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dietary

Carb Safe
≤ 30g
Low Carb
≤ 15g
Very Low Carb
≤ 3g
Low Cholesterol
≤ 60mg (main dish)
≤ 20mg (all others)
Low Calorie
≤ 360 calories (main dish)
≤ 120 calories (all others)
Low Saturated Fat
≤ 3g (main dish)
≤ 1g (all others)

total time

≤ 10 minutes ≤ 20 minutes ≤ 30 minutes

Difficulty

Easy Intermediate Difficult

Spicy Egg Casserole
Source: dLife

Egg, onion, mushroom, and tomato casserole with a bit of heat.

Rating: (3)
Prep Time:5 minutes
Cook Time:8 minutes
Difficulty:Easy

Nutrition Facts

Makes 2 servings
Amount Per Serving
Calories166
Total Carbs4.7g
Dietary Fiber0.7g
Sugars3.1g
Total Fat10.1g
Saturated Fat3.1g
Unsaturated Fat7g
Potassium191mg
Protein13.6g
Sodium223.8mg
Dietary Exchanges
1/2 Vegetable, 2 1/4 Very Lean Meat
See the Detailed Nutritional Analysis
Note: One or more ingredients from this recipe are not included in the nutritional analysis above. Either the ingredient is missing from our database or is listed as "optional" in the recipe.
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Ingredients | Makes Servings
1 grapeseed oil cooking spray
1 tbsp minced onion , heaping (or frozen)
0.25 cup fresh mushroom slices (about 2 button mushrooms)
0.5 cup canned unsalted diced tomatoes , drained
1 tsp capers
4 eggs
0.12 tsp minced garlic
0.12 tsp hot pepper sauce (to taste)
1 pinch kosher salt
1 pinch black pepper , freshly ground

Directions
1 Spray a microwave-proof casserole dish with cooking spray. Cook the onion and mushroom, covered, for 1 minute on a high setting in the microwave. Add the tomatoes and capers and cook for another 3 minutes on a high setting.
2 Mix in the eggs, garlic, and hot pepper sauce, and cook uncovered for 3 minutes on a medium setting.
3 Season with pepper and salt (if desired). Let sit for 2 minutes before serving.

  Additional Information
You can also prepare this recipe over medium heat in a saute pan.