Quiche breakfast "cupcakes"

Ingredients

7 large eggs (or the equivalent in egg whites)
1/3 cup part skimmed ricotta
2 table spoons ground flex meal (optional)
5 large mushrooms
1 bunch spring onions
1 large bell pepper or 6 small ones
5 oz turkey breakfast sausage links
2 oz grated low fat cheese
Cayenne Pepper
Garlic Powder

Method

Preheat oven to 400 degrees Fahrenheit.

Finely chop the spring onions (using only about 3-4" from the root; the whitish part), mushrooms and bell peppers as shown below.

Saute in a skillet with a teaspoon of olive oil and a pinch of sea salt. Adding salt at this stage is important because it drains out all the liquid from the veggies. Once done, set aside.

Chop up the turkey sausage breakfast links and brown in a skillet. Turkey meat is healthier and has less fat and sodium. In the US, Jennie-O has some great options all turkey-based. 

In a big bowl, combine the 7 eggs, ricotta, flax meal (optional; this adds fiber to the quiches), cayenne pepper, garlic powder and grated cheese.

Once the veggies and the sausage has cooled down a little bit, combine with the "wet" ingredients.

Using a standard 12 cupcake baking tray, spray it with cooking spray or else use baking paper cups (easier and no mess). Spoon the mixture evenly making sure that the mixture does not overflow.

Pop in the oven for about 15-20 minutes until golden brown.