Kitchen Hijinks

My roommate has taken over our kitchen.

I got inspired yesterday by reading my fall menu that I made last year for my catering business, & I was ready to get down & dirty in the kitchen.

But I couldn't.

My roommate was in there, mixing & matching & following recipes.

She never cooks (or reads my blog, so I can talk junk about her...just kidding! I love this girl!)

I had to take pictures. She looked more professional than me!

We're trying South Beach Diet recipes (well, she is. I like bread too much. And potatoes. And beer. Oh...the beer... Sorry, Phase 1. Does anyone know if there is like a 43-step program I can join?) and the cookbook isn't half bad. I bought it, the Zone, Atkins, & gluten-free cookbooks when I was personal cheffing last year, to be able to provide a wider range to my clients
(FYI, if you know anyone who needs any culinary services, please give me a ring...)

Sausage & Cheese Breakfast Cups from The South Beach Diet Cookbook
Makes 6 cups

4 oz turkey sausage or crumbled turkey bacon
1/2 green bell pepper, chopped
1/4 onion, chopped
5 large eggs
1 can (12 oz) sliced mushrooms, drained
1/2 cup (2 oz) shredded reduced-fat cheddar cheese (she used Monterey/Colby mix)

Preheat oven to 350 degrees F. Coat a 6-cup non-stick muffin pan with cooking spray or line with paper baking cups.

In a medium nonstick skillet over medium-high heat, cook the sausage, pepper, & onion for 5 minutes or until sausage is no longer pink. Spoon this mixture into a bowl & cool slightly. Stir in the eggs & mushrooms. Evenly divide mixture among the prepared muffin cups. Sprinkle with the cheese.

Bake for 20 minutes, or until the egg is set.

Sorry, I don't have any final product photos. Those little suckers were good...

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About the author

Nikki Miller-Ka

Nikki Miller-Ka

Ms. Miller-Ka is a classically trained chef with a BA in English from East Carolina University and a Culinary Arts Associate Degree from Le Cordon Bleu-Miami.

Formerly, she’s worked as a researcher, an editorial assistant, reporter and guest blogger for various publications and outlets in the Southeast. She has also worked as a catering chef, a pastry chef, a butcher, a baker, and a biscuit-maker. Presently, she is a food editor, freelance food writer, and a tour guide for Taste Carolina Gourmet Food Tours.

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  1. They sound wonderful. Reminds me of my mom's breakfast casserole without the bread

  2. These are like mini frittatas. They look yummy. I guess the fact that it's turkey sausage and lowfat cheese takes away some of the guilt for us non low-carbers.

  3. See? The bread! The bread! We all can't stop talking about the bread! I ate about 6 of these things at one sitting & the whole recipe calls for 6. I had a buttermilk biscuit with them, too. What's wrong with me? LOL

  4. Bread? You mean biscuits, right? I would totally mean biscuits. Flakey bread is a good friend :)

    Really like the little cups though. I try to avoid carbs in the evening, so these work great :)

  5. Nikki, these breakfast cups are great. Not too filling for the morning time, just what I like. Great recipe for post.

  6. Looks good - even for diet food - I'd totally try them...with a side of bacon though - lol.


  7. I love having the South Beach breakfast cups. So easy to make, so easy to make variations too!

  8. Adam: yup. definitely biscuits. I've discovered an unbelievable recipe for yeasted potato rolls & they're my new obsession now.

    I need to learn to cut carbs. Limit myself to one bread product a day. Or at least during one meal & not for snack.

    teresa: here in the South, breakfast is a big deal & it's always heavy. Tuesday morning (after we voted) we had biscuits, eggs, sausage, pork tenderloin, gravy, grits, & applesauce. And that was considered a spread.

    d: How about turkey bacon instead?

    mrs.: There are a few of these in the freezer right now. I'm about to see how well they reheat.

  9. Those look really good, no matter what kind of diet you're on. I guess adding potatoes would be entirely out of the question.

  10. I love those South Neach breakfast cups. Fun to have someone cook for you occasionaly.


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