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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 spiced with your favorite hot pepper sauce.

Rating:
Prep Time: 5 minutes
Cook Time: 8 minutes
Difficulty: EASY

Nutrition Facts

Makes 2 servings
Serving Size: 1 serving
Amount Per Serving
Calories 166
Total Carbs 4.7 g
Dietary Fiber 0.7 g
Sugars 3.1 g
Total Fat 10.1 g
Saturated Fat 3.1 g
Unsaturated Fat 7 g
Potassium 191 mg
Protein 13.6 g
Sodium 223.8 mg
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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Servings
Ingredients
1 grapeseed oil cooking spray
1 tbsp minced onion
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 black pepper , freshly ground
1 pinch kosher salt


Directions
1 In small bowl, crack eggs. Season with hot sauce, salt, and pepper.
2 Coat skillet with cooking spray and heat over medium. Add mushrooms and onions, cook for 2 minutes, until onions soften. Add garlic and cook 2 minutes.
3 Add tomatoes. Cook until tomatoes are thoroughly warmed.
4 Add eggs and capers. Cook until eggs are set, stirring occassionally.
5 Transfer to serving platter.


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