
Recipe Request: “A Healthy Breakfast Casserole”
Recipe Re-Do: Garden Vegetable Crustless Quiche
Breakfast casseroles are popular because they are a one-dish meal and can be prepped the night before and baked the next morning. Most casseroles call for croissants/bread, whole milk or heavy cream, lots of cheese, high sodium cream soup and fattening meats. However, a breakfast casserole can be very nutritious while still being a big hit Easter morning, or for any meal. The recipe below is packed with nutritious vegetables and provides more than 1/3 of the recommended amount of calcium per day.
Ingredients
9 large eggs
1 cup (6 ounces) shredded reduced-fat extra sharp cheddar cheese, divided
1 cup (6 ounces) shredded reduced-fat Monterey Jack cheese, divided
1/2 cup skim milk
1/2 cup all-purpose flour (about 2 1/4 ounces)
1 teaspoon baking powder
1/2 teaspoon salt
1 (16-ounce) carton fat-free cottage cheese
Cooking spray
4 cups sliced zucchini (about 4)
2 cups diced potato
1 cup diced onion
1 cup finely chopped green bell pepper (about 1)
1 (8-ounce) package pre-sliced mushrooms
1/2 cup chopped fresh parsley
2 tomatoes, thinly sliced
Preparation
Preheat oven to 400°.
Beat eggs in a large bowl until fluffy. Add 1/2 cup cheddar cheese, 1/2 cup Jack cheese, milk, flour, baking powder, salt, and cottage cheese; set aside. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add zucchini and the next 4 ingredients; sauté for 5 minutes or until tender. Add the parsley and sautéed veggies to egg mixture. Pour mixture into a 3-quart casserole dish coated with cooking spray. Top with the remaining 1/2 cup Jack cheese and cheddar cheese. Arrange tomato slices over cheese. Bake at 400° for 15 minutes. Reduce oven temperature to 350° (do not remove dish from oven), and bake for 35 minutes or until lightly browned and set.
Yield: 12 servings
Nutritional Information:
Calories per serving: 209
Fat per serving: 7.8g
Saturated fat per serving: 3.6g
Protein per serving: 17g
Carbohydrates per serving: 17.9g
Fiber per serving: 1.9g
Cholesterol per serving: 158mg
Sodium per serving: 514mg
Vitamin A 31.1 %
Vitamin C 32.3 %
Vitamin D 9.6 %
Calcium 35.2 %