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Low Carb Individual Breakfast Frittatas

12 eggs or 1 12 cups Egg Beaters egg substitute
1 lb sausage, we use sweet Italian sausage
1 (10 ounce) package frozen chopped spinach or 1 (10 ounce) packagechopped broccoli
1 onion, chopped
34 cup low-fat cheese, shredded
14 cup unbleached flour (very optional)
lemon pepper, to taste
1 dash nutmeg


Crumble the sausage and brown it with the chopped onion. Drain off any fat left in the pan, set meat and onions aside to cool. If you haven't defrosted the spinach, place it in a mesh colander and run hot water over it; drain well, pressing out excess liquid. I add the flour if the mixture seems more watery than usual. You can omit it. Beat the eggs and add the rest of the ingredients. Bake in greased silicone muffin pans at 350 degrees for 35 minutes or in a 9/14 inch greased/no-stick spray prepared pan. Variations: use ham, bacon, or vegetarian sausage. Add chopped mushrooms, peppers, chopped, drained tomatoes.

Source: www.food.com