Egg-Filled Tortilla Cups

Ingredients

4 eggs
1/2 cup (125 mL) creamy fat free cottage cheese
1/2 tsp (2 mL) each dry mustard and chili powder
to taste freshly ground pepper
2 tbsp (30 mL) each chopped green onions, celery, and red pepper
4 small flour tortillas*


* For a change of taste, use whole wheat or any flavoured flour tortilla.

Directions

Beat eggs with cottage cheese, dry mustard, chili powder and pepper. Stir in green onions, celery and red pepper; set aside. Spray 4 ramekins 1/2 cup (125 mL) with cooking spray. Place one tortilla in each ramekin, pressing to fit. Pour an equal amount of egg mixture into each tortilla cup. Bake in a 190°C (375°F) oven for 20 to 25 minutes or until eggs are set. Let stand for 5 minutes and serve.

Makes: 2 servings

Preparation: 7 minutes

Baking: 20 minutes

Nutrients per serving:

Calories: 418
Protein: 28.7 g
Carbohydrate: 39.3 g
Fat: 15.6 g