For those who have to “watch out for fats” and pay attention to saturated fats in their diet, here is a recipe that always works and is ideal for a light and quick dinner: savory muffins with egg whites and vegetables.
The calories for savory muffins are less than 30 per piece , and you can therefore make a light dinner by eating 4 in accompaniment to a nice mixed green salad dressed with a level spoonful of olive oil, for a total of about 220 calories.
Here is the recipe for about 20 savory muffins ideal for 4/5 people. 
– 300 gr of pasteurized egg whites (you can find them in the refrigerator department of the supermarket or where there are eggs, brands Coop, Naturelle, Aia)
– about 100 gr of fresh spinach cut into thin strips or 200 gr of mushrooms
– a finely chopped spring onion
– a medium pepper in chunks (red, yellow or green, it makes no difference) or diced courgettes
– 2 tablespoons of grated parmesan (20 g) or pecorino or 40 g of light ricotta
– salt, pepper, aromatic herbs and spices to taste (for example chilli, turmeric, paprika, etc.)
– a little olive oil to grease the molds (about 2 tablespoons of oil in all)

The procedure for these light savory muffins is very simple: wash and prepare all the vegetables, then put them in a bowl. Separately, beat the egg whites with the grated cheese or ricotta and spices. Grease some muffin molds, put a spoonful of vegetables in the center, then cover with two generous spoons of egg white mixture. The molds must be 2/3 full. Place in the oven at 175 degrees for about 25 minutes, remove from the oven and let it cool for five minutes before removing each muffin from the molds.
Serve them lukewarm.