Spicy Egg Casserole

By fearringtonc

  • 1 grapeseed oil cooking spray

  • 1 Tbsp minced onion, heaping (or frozen)

  • 1/4 cup fresh mushroom slices (about 2 button mushrooms)

  • 1/2 cup canned unsalted diced tomatoes, drained

  • 1 tsp capers

  • 4 eggs

  • 1/8 tsp minced garlic

  • 1/8 tsp hot pepper sauce (to taste)

  • 1 pinch kosher salt

  • 1 pinch black pepper, freshly ground

  1. Spray a microwave-proof casserole dish with cooking spray. Cook

  2. the onion and mushroom, covered, for 1 minute on a high setting in

  3. the microwave. Add the tomatoes and capers and cook for another

  4. minutes on a high setting.

  5. Mix in the eggs, garlic, and hot pepper sauce, and cook uncovered

  6. for 3 minutes on a medium setting.

  7. Season with pepper and salt (if desired). Let sit for 2 minutes

  8. before serving.

  9. Additional Information - -

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

Nutritional Facts

Nutrition per Serving
166 Calories
10.1g Total Fat
3.1g Saturated Fat
7g Unsaturated Fat
4.7g Total Carbs
0.7g Dietary Fiber
3.1g Sugars
191mg Potassium
13.6g Protein
223.8mg Sodium
Dietary Exchanges
1/2 Vegetable
2 1/4 Very Lean Meat

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1 reply

Avera 2009-03-01 21:58:37 -0600 Report

This sounds like a new and different egg recipe. Both the capers and the hot pepper sauce will surely give this dish a welcome change in taste. The fact that it is so low in carbs is wonderful!