Breakfast Pizza

Serves 6

Ingredients:
Pizza crust-I used cauliflower crust
1c. yellow onion, chopped
1 tomato, diced
1 garlic clove, minced
1/2 tsp. black pepper
3 large eggs

Cheese sauce:
1/4 c. milk (unsweetened almond milk)
1 tsp. flour
1 c. fat free cheddar cheese
1/2 tsp. dry mustard
1/2 tsp. cayenne pepper

Directions:
1. Prepare and bake crust completely. Preheat oven to 450.

2. In a large saucepan, saute onions on medium-high for 3 minutes. Add garlic, tomatoes, and black pepper. Let saute for 5 minutes.

3. Meanwhile make the sauce: In a small saucepan heat milk and flour on medium. Just before it boils remove from heat and stir in cheese. Since it's fat free it won't be runny like a regular sauce.

4. Add eggs to the onion mixture. Combine well and let them cook a few minutes.

5. Spread cheese sauce over crust. Top with eggs. Broil for 2-3 minutes.

Ingredients	Calories	Carbs	Fat	Protein	Sugar	Fiber
Vegetable - Yellow Onion, 1 cup chopped (105g)	90	22	0	2	10	2
Tomatoes - Red, ripe, raw, year round average, 1 medium whole (2-3/5" dia)	22	5	0	1	3	1
Garlic, 2 Cloves (I.E. 6 g) - Raw, 1 tsp (6g)	4	0	0	0	0	0
Hyvee - Grade A Large Eggs, 3 Egg (50g)	210	3	14	18	0	0
Spices - Pepper, black, 0.5 tsp	3	1	0	0	0	0
Silk - Unsweetened Almond Milk, 0.25 cup	9	0	1	0	0	0
Great Value - All Purpose Flour , 0.025 cup (30 g)	10	2	0	0	0	0
Kraft - Natural Shredded Fat Free Cheddar Cheese, 1 Cup (28g)	180	8	0	36	0	0
Colman's - Dry Mustard Powder, 0.5 tsp - 2.5g	7	0	0	0	0	0
Spices - Pepper, red or cayenne, 0.5 tsp	3	1	0	0	0	0
Add Ingredient

Total:	538	42	15	57	13	3
Per Serving:	90	7	3	10	2	1

Per slice (toppings only)

Calories-89

Total Fat-2.5g

      sat-0.8g

      poly-0.1g

      mono-0.1g

      trans-0g

Cholesterol-110.2g

Sodium-226.6mg

Potassium-56.9mg

Carbs-7g

Fiber-.7g

Sugar-2.2g

Protein-9.7g

Light Banana Muffins

These little muffins are great as breakfast or a snack. I think I might eat some before working out. 

The original recipe (I lost the link) has 12 teaspoons of sugar, I only used 3. The sweetness from the little bit of sugar, apples, and bananas was enough. I also left out any oil.

I didn't have applesauce and just used a cheese grater to grate my apple. You could also throw the apple slices into a blender or food processor, but why get them dirty for 1 apple?

Feel free to add other things as well...chocolate chips, raisins, oats, etc...

Yields 12 muffins

Ingredients:

cooking spray

3/4 c. all purpose flour

1/4 c. whole wheat flour

1 Tbsp. baking powder

1/2 tsp. baking soda

1/2 tsp. cinnamon

1/8 tsp. kosher salt

1 c. mashed banana

1/4 c. applesauce (or 1 apple, grated)

1 large egg

3 tsp. sugar (or sweetener of your choice)

1 tsp. vanilla

Directions:

1. Preheat oven to 350.

2. Combine all dry ingredients in a bowl.

3. Combine wet ingredients in another bowl. Combine wet and dry ingredients. Mix gently just until combined.

4. Spray a muffin tin with cooking spray. Spread batter evenly between muffins.

5. Bakes 15 minutes.

Ingredients	Calories	Carbs	Fat	Protein	Sugar	Fiber
Gold Medal - All-Purpose Flour, 0.75 cup (30g)	330	66	0	9	0	3
Wheat Montana - Hi-Protein Whole Wheat Premium Bread Flour, 0.25 c.	100	21	1	5	1	3
Shur Fine - Baking Powder, 3 tsp	24	12	0	0	0	0
Baking soda, 0.5 tsp	0	0	0	0	0	0
Morton - Coarse Kosher Salt, 0.5 grams (1/4 tsp)	0	0	0	0	0	0
Bananas - Raw, 1 cup, mashed	200	51	1	2	28	6
Hyvee - Large Egg, 1 egg	80	1	5	7	0	0
Generic - Pure Vanilla Extract, 1 tsp	12	1	0	0	1	0
Fruit - Red Delicious Apple (Washington), 1 apple	130	34	0	1	16	5
Great Value - Pure Cane Sugar, 3 tsp	45	12	0	0	12	0
Add Ingredient

Calories-77

Total Fat-0.5g

      sat-0.1g

      poly-0g

      mono-0g

      trans-0g

Cholesterol-20g

Sodium-156mg

Potassium-96.3mg

Carbs-16.5g

Fiber-1.4g

Sugar-4.8g

Protein-2g