There is no getting away from the fact that the sausage and egg combination is a marriage made in heaven and one of the greatest breakfast combos of all time.

These little individual crustless quiches are very versatile for breakfast, lunch, picnics or lunch on the go.

They are delicious fresh of course, but they’re also a good thing to keep in the freezer in cases of an emergency meal idea.

Makes 8

Low – fat cooking spray

500g low fat sausage meat, or low – fat sausages with the casings removed.

1 medium onion, chopped

8 medium eggs

Salt and freshly ground black pepper

1/4 tsp lazy chilli

100g low-fat mature cheddar cheese, grated

1 green pepper, cored, de-seeded and finely chopped.

Method

Pre-heat the oven to 200

Spray a non – stick 8-hole muffin pan with low – calorie spray

In a large non – stick frying pan, spray with low – calorie cooking spray, add the sausage meat and cook until golden brown and cooked through, breaking up large pieces with a wooden spoon as it cooks. Add the onion and cook until soft and tender. Cool slightly.

Crack the eggs into a bowl, add the salt and pepper and lazy chilli and lightly beat together.

Add the cheese and green pepper, and the slightly cooled sausage and onion mixture, stir together until thoroughly mixed.

Carefully pour the mixture into your prepared tin and bake them until they are puffy and just barely set which will take about 20 minutes

After they are out of the oven they will start to flatten slightly, this is normal.

Run a knife around each one to remove from the tin and serve warm with salad, new potatoes, fresh bread or just a selection of fresh fruit.