BREAKFAST PIZZAS

Vegetable oil spray
8 ounces fresh mushrooms, sliced (2 1/2 to 3 cups)
1 cup chopped bell pepper
1 cup chopped yellow onion (2 medium)
Egg substitute equivalent to 3 eggs (or 2 large eggs and whites of 2 large eggs)
1/4 cup fat-free milk
1/2 cup no-salt-added tomato sauce
1 teaspoon salt-free dried Italian seasoning, crumbled
1/4 teaspoon crushed red pepper flakes
2 English muffins, halved and toasted
2 tablespoons grated Parmesan cheese

Spray a large nonstick skillet with vegetable oil spray. Heat over medium-high heat for 1 minute. Saute mushrooms for 4 minutes, or until soft.

Add bell pepper and onion. Saute for 4-5 minutes, or until onion is translucent.

Meanwhile, in a small bowl, whisk together egg substitute and milk.

Reduce heat to medium and add egg mixture to vegetables. Cook until eggs are set, stirring occasionally with a rubber spatula. Remove from heat.

In a small bowl, combine tomato sauce, Italian seasoning and red pepper flakes. Spoon 2 tablespoons of the tomato mixture on each muffin half. Top with mushroom-egg mixture and sprinkle with Parmesan cheese.

VARIATION:

FOR MEXICAN BREAKFAST PIZZAS:
Substitute four 6-inch corn tortillas for the English muffins; 1/2 teaspoon ground cumin for the Italian seasoning; and 1 tablespoon chopped fresh cilantro and 1/4 cup low-fat sour cream for the Parmesan cheese. Put the egg mixture on the tortillas. Combine the tomato sauce, cumin and red pepper flakes. Spoon over the egg mixture, top with the sour cream and sprinkle with the cilantro.

Makes 4 servings

Per serving: 177 calories, 3 grams fat (1 gram sat. fat), 26 grams carbohydrate, 12 grams protein, 292 mg sodium, 3 mg cholesterol, 3 grams fiber.

Source: The New American Heart Association Cookbook