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Spray your plastic dish with no-stick spray and then put in one layer of frozen brussels sprouts.
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Heat in a microwave on whatever the default temperature is for 3 minutes.
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While the microwave is going, go ahead and get your container of egg whites and a piece of soy sausage out.
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Take your container out of the microwave, crumble your soy sausage in it, and then pour in egg whites just almost to the top of the brussels sprouts.
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Cook in your microwave for 3 more minutes. (Yes, this the same picture as earlier ... in the publishing biz we call this "repurposing" content.)
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Get your favorite hot sauce out. (If you are in Texas, the HEB generic brand Hill Country Fare is great!)
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Splash a healthy dose of hot sauce on your "omelette" which should easily slide onto a plate.
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It's a 10 minute meal: 4 for prep & 6 for cooking. All the ingredients are ridiculously healthy for about 300 calories! And, yes, that's an ironic use of quotation marks in calling it an "omelette."