Nonstick cooking spray
2 recipes Basic Whole-Wheat Pie Dough
5 egg whites
1/4 cup fat-free milk
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1 tablespoon olive oil
1 cup finely chopped onion
1 green or red sweet pepper, finely chopped
1/2 8 ounce package veggie sausage links (5 links), cooked according to package and sliced
3/4 cup shredded reduced-fat cheddar cheese (3 ounces)
Preheat oven to 350 degrees F. Coat twelve 2 1/2-inch muffin cups with cooking spray; set aside. On a lightly floured surface roll out one of the disks of dough to a 12- to 13-inch circle, about 1/8-inch thick.
Using a 4- to 5-inch round cutter, cut out 6 circles (make cuts as close together as possible). Repeat with remaining disk of dough to make 12 circles total.
Press circles into prepared muffin cups. Prick the bottom of each with a fork; set aside.
In a medium bowl whisk together egg whites, eggs, milk, salt, and pepper; set aside.
Divide sausage mixture among pastry-lined cups. Slowly pour or spoon egg mixture into cups. Sprinkle cheese on top of each. Bake for 30 minutes or until pastry is golden and filling is puffed and set. Cool in cups on a wire rack for 5 minutes. Remove from cups and serve warm.
Per Serving: cal. (kcal) 292, Fat, total (g) 20, chol. (mg) 107, sat. fat (g) 11, carb. (g) 19, Monosaturated fat (g) 6, Polyunsaturated fat (g) 1, fiber (g) 2, sugar (g) 1, pro. (g) 10, vit. A (IU) 632, vit. C (mg) 11, Thiamin (mg) 0, Riboflavin (mg) 0, Niacin (mg) 1, Pyridoxine (Vit. B6) (mg) 0, Folate (µg) 40, Cobalamin (Vit. B12) (µg) 0, sodium (mg) 356, Potassium (mg) 242, calcium (mg) 101, iron (mg) 1, Percent Daily Values are based on a 2,000 calorie diet