Week three and a recipe

Happy Valentine's Day!!!  
Here's another breakfast recipe that is easy and tasty.
Preheat the oven to 325.  In the meantime, toss some diced onions and ham, either Canadian bacon or in my case prosciutto, chopped, in to a skillet and brown.   If you're making this for two people, I'd say about a half cup of the meat.
Spray Pam in a small ramekin and add the onion/ham mixture in equal amounts to the bottom.  Pour egg substitute, equalling about one egg, over the top and top with some shredded cheese. 
Bake until you like it---if you like it just set or cooked all the way through, whatever.  I like my eggs done done done!  
Put hot ramekin on plate and serve.

***those are supposed to be FF feta hearts on top in honor of V-day  :)))

Variations:   Lighly brown some onions and shredded potatoes and put in the bottom of the ramekin.  season with a bit of dried basil, oregano, and black pepper.   Dice a bit of bacon and add egg substitute.  Top with fat free feta cheese and serve with a half slice of whole wheat toast with Benecol. 

There's lots you can do with this formula--add tomatoes, spinach, mushrooms, etc.  The small size of the ramekin keeps you from overdoing it so portions stay appropriate.   Enjoy!

***I added some dried oregano, basil, and black pepper to the skillet for extra flavor.  Continuing the Mediterranean theme, you could add some FF feta cheese or low skim mozzerella. 

This is a recipe you can manipulate how you like it, as long as the basics are there.  For an extra carb boost, because this is breakfast and I think that's important, I had a half slice of homemade whole wheat bread toasted with a bit of Benecol.

Enjoy!