hey guys here is a great recipe we use all the time
in an oven proof single serve dish (like a creme caramele dish)
take either some ricotta or cottage cheese, ad it to the bottom of the dish, then add some schallots, chives or a tiny bit of dry herbs
add a slice of tomato (this makes it a little moister as it cooks though)
on the top add 1 egg white and one full egg.
that should pretty much fill the bowl and then pop it into the oven for about 10-12mins or until the egg is cooked
if you use the right cheese all up should have about 150-180 calories,
if you wanted to remove the egg yolk that would buy you a heap of calories to add some ham or bbq chicken or something like that?
if you wanted to make it sweet (if your into sweet things)
mix the cottage cheese with some splenda and add the egg white to the top (its not a dessert but its sweeter)
dont add the tomato though and if your into cinnamon you could add that also...
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