Frittata Muffins High Protein Low Cal

Ingredients

• 1 med. roma tomato, finely diced (1/2 c. or 3.5 oz.)
• 1 c. broccoli, steamed or cooked, chopped (3 oz.)
• 1 c. yellow crookneck squash, finely diced (3.7 oz.)
• 1 clove crushed garlic
• 2 whole green chiles, canned, diced (1/3 c. or 2 oz.)
• 2 T. Bragg's Nutritional Yeast
• 1/4 c. nonfat Greek yogurt (2 oz.)
• 1/2 c. nonfat cottage cheese (4 oz.)
• 1 Quorn Chik'n cutlet, finely diced
• 1 16 oz. container egg whites
• 1 c. fat free shredded cheese (3 oz.) (I used Stater Bros. brand, cheddar & mozzarella)
• a few dashes of hot sauce
• salt & pepper
• 1/4-1/2 t. onion powder

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