2 eggs seperated
1 cup grated cheese
couple slices lunch meat cut up
salt pepper garlic and basil to taste.

Beat egg whites till stiff gently stir in cheese and egg yolks and spices. Place 6 of the aluminum foil cups in a muffin tin spray the insides. (I found this was the easiest way ) fill cups with the eggs and place lunch meat on top. Bake at 350 degrees for 15 minutes or till done. makes 6 at 1.3 carbs for the whole batch.

Gane