Makeover Hearty Egg Casserole

Here’s a down-home breakfast bake that’s true to its name. Packed with sausage, veggies, eggs and cheese, this dish will get you going and keep you feeling satisfied. 

• 12 Servings
• Prep: 20 min. Bake: 35 min.

20 35 55

Ingredients

• 1 pound bulk pork sausage
• 3/4 cup sliced fresh mushrooms
• 1 small onion, chopped
• 1 package (10 ounces) frozen chopped spinach, thawed and well drained
• 3/4 cup shredded sharp cheddar cheese, divided
• 6 eggs
• 1-1/2 cups egg substitute
• 1 cup half-and-half cream
• 1 cup fat-free milk
• 1/4 teaspoon ground nutmeg

Directions

• In a large nonstick skillet, cook the sausage, mushrooms and onion over medium heat until meat is no longer pink; drain. Remove from the heat; stir in spinach and 1/2 cup cheese. Transfer to a 13-in. x 9-in. baking dish coated with cooking spray.
• In a large bowl, beat the eggs, egg substitute, cream, milk and nutmeg. Pour over sausage mixture. Bake, uncovered, at 350° for 35-40 minutes or until a knife inserted near the center comes out clean. Sprinkle with remaining cheese. Let stand for 5 minutes before cutting. Yield: 12 servings.

Lighter version: Hearty Egg Casserole

Nutrition Facts: 1 piece equals 

195 calories, 

14 g fat (6 g saturated fat), 

137 mg cholesterol, 

332 mg sodium, 

5 g carbohydrate, 

1 g fiber, 

13 g protein.

MELONICIOUS SMOOTHIE

MELONICIOUS SMOOTHIE

Serves 4
One 5 A Day Serving

Ingredients
1/4 cantaloupe-peeled, seeded and cubed
1/4 honeydew melon - peeled, seeded and cubed
1 lime, juiced
2 tablespoons sugar *use substitute sugar here to lower the carb count. adjust nutritional values accordingly.

In a blender, combine cantaloupe, honeydew, lime juice and sugar.

Blend until smooth. Pour into glasses and serve.

Nutritional Analysis:
Calories 69,
Fat 0.2g,
Carbohydrates 18.2g,
Protein 0.8,
Cholesterol 0mg,
Fiber 1.2g,
Sodium 12mg.

CREAMY CHOCOLATE SMOOTHIE

Creamy Chocolate Smoothie

You're not dreaming! This delicious carb-conscious smoothie shake is a chocolate treat without the worry.

Estimated Times
Preparation Time 5 mins.

1/3 cup cold water
1/4 cup half & half
1 packet No Sugar Added Rich Milk Chocolate Flavor NESTLÉ CARNATION INSTANT BREAKFAST Complete Nutritional Drink *use your favorite flavored chocolate protein powder here. adjust nutritional values accordingly.
1 1/2 teaspoons NESTLÉ® TOLL HOUSE® Baking Cocoa
1 packet no-calorie sweetener (optional)
1 cup ice cubes

PLACE water, half & half, Carnation Instant Breakfast, cocoa, sweetener and ice in blender; cover. Blend until smooth.

Serving Size: 1

Nutrition Facts

Serving Size: 1/1 of a recipe
Servings per Recipe: 1
Amount per serving
Calories 150
Calories from Fat 60
Total Fat 7 g
Saturated Fat 4 g
Cholesterol 35 mg
Sodium 95 mg
Carbohydrates 16 g
Dietary Fiber 5 g
Sugars 9 g
Protein 8 g

STRAWBERRIES & CREAM SMOOTHIE

Strawberries and Cream Smoothie

Try a twist on an old dessert favorite. With whipped cream, strawberries and Classic French Vanilla flavor, you can't help but surrender.

Estimated Times
Preparation Time 5 mins.

1/3 cup cold water
1/4 cup half & half
1 packet No Sugar Added Classic French Vanilla Flavor NESTLÉ CARNATION INSTANT BREAKFAST Complete Nutritional Drink *put a scoop or two of your favorite Vanilla, French Vanilla, or Strawberry Protein powder here. Adjust nutritional values accordingly.
2 large fresh or frozen unsweetened strawberries
1 packet no-sugar sweetener (such as Splenda)
1/2 cup ice cubes

PLACE water, half & half, Carnation Instant Breakfast, strawberries, sweetener and ice in blender; cover. Blend until smooth.

Serving Size: 1

Nutrition Facts

Serving Size: 1/1 of a recipe
Servings per Recipe: 1

Amount per serving

Calories 150

Calories from Fat 60

Total Fat 7 g

Saturated Fat 4.5 g
Cholesterol 25 mg
Sodium 95 mg

Carbohydrates 18 g

Dietary Fiber 4 g
Sugars 10 g

Protein 7 g

STRAWBERRY CHEESECAKE SMOOTHIE

Strawberry Cheesecake Smoothie

Skip the restaurant and go straight for the dessert -- decadent cheesecake flavor in a smoothie to go.

Estimated Times
Preparation Time 5 mins

1/3 cup cold water
1/4 cup half & half
1 packet No Sugar Added Classic French Vanilla Flavor NESTLÉ CARNATION INSTANT BREAKFAST Complete Nutritional Drink *use your favorite Vanilla, or french vanilla or strawberry protein powder here to increase the protein values of this drink. adjust nutritional values accordingly.
2 large fresh or frozen unsweetened strawberries
2 tablespoons lowfat whipped cream cheese
1 packet no-sugar sweetener (such as Splenda)
1/2 cup ice cubes

PLACE water, half & half, Carnation Instant Breakfast, strawberries, cream cheese, sweetener and ice in blender; cover. Blend until smooth.

Nutrition Facts

Serving Size: 1/1 of a recipe

Servings per Recipe: 1
Amount per serving
Calories 200
Calories from Fat 90
Total Fat 11 g
Saturated Fat 7 g
Cholesterol 40 mg
Sodium 160 mg
Carbohydrates 20 g
Dietary Fiber 4 g
Sugars 10 g
Protein 9 g

SUNRISE SMOOTHIE

Sunrise Smoothie

Greet the day with this tangy creation, which adds a soft drink twist to your favorite shake flavors. You might just become a morning person yet.

Estimated Times
Preparation Time 5 mins.

1/2 cup cold water
1/4 cup half & half
1 packet No Sugar Added Classic French Vanilla Flavor NESTLÉ CARNATION INSTANT BREAKFAST Complete Nutritional Drink *you could replace this ingredient with your favorite flavored  Vanilla, or French Vanilla Protein powder. increasing the Protein. adjust nutritional values accordingly.
1/4 teaspoon any flavor sugar-free low-calorie soft drink mix (such as Crystal Light)
1 cup ice cubes


PLACE water, half & half, Carnation Instant Breakfast, drink mix and ice in blender; cover. Blend until smooth.

Serving Size: 1

Nutrition Facts

Serving Size: 1/1 of a recipe
Servings per Recipe: 1
Amount per serving

Calories 140

Calories from Fat 60
Total Fat 7 g
Saturated Fat 4.5 g
Cholesterol 25 mg
Sodium 100 mg

Carbohydrates 15 g

Dietary Fiber 3 g 12 %
Sugars 8 g

Protein 7 g

BACON, HAM, & LEEK QUICHE

BACON, HAM AND LEEK QUICHE

Makes 8 servings
Each serving equals one 5 A Day serving

Ingredients
6 strips turkey bacon
1/2 cup low-sodium ham, diced
12 leeks, thinly sliced
1 1/2 cup low-fat Swiss cheese
1 Tbsp flour
1 cup egg substitute
1 cup fat-free half and half
1 cup skim milk
1 prepared 9-inch pie shell

Fry bacon until crisp. Drain. Reserve 1 Tbsp of drippings.
Fry leeks and ham in bacon drippings until leeks are tender (5-10 minutes). Drain.
Mix Swiss cheese with flour. Set aside.
Beat egg substitute add cream, and milk.
Add cheese and flour mixture. Mix well.
Stir in crumbled bacon, ham and leeks. Mix well.
Pour mixture into a 9-inch pie shell.
Bake at 375 degrees for about 45 minutes or until knife inserted in center comes out clean.

Nutritional analysis per serving: 

Calories 186, 

Protein 17g, 

Fat 4g, 

Calories From Fat 21%, 

Cholesterol 21mg, 

Carbohydrates 19g, 

Fiber 1g, 

Sodium 396mg.

SPROUT OMELET

SPROUT OMELET 

Makes 2 servings

Each serving equals one 5 A Day serving

Ingredients
1 cup Mung bean sprouts
1/2 cup bell pepper, diced
1/4 cup green onion, diced
2/3 cup mushrooms, sliced
1/4 cup water chestnuts, diced
1 cup egg substitute
1/4 cup skim milk
2 tsp vegetable oil

In an omelet pan, saute vegetables and bean sprouts in oil for 3-5 minutes.
Remove vegetables and place on a warm plate.
Whip together the egg substitute milk.
Pour egg mixture into the omelet pan and cook on both sides.
Place vegetables in center and fold omelet over.

If using alfalfa sprouts, saute the vegetable 1 to 3 minutes before adding the alfalfa sprouts so that they cook for only 2 minutes.
Cooking alfalfa sprouts changes their taste in an interesting way.

Nutritional information per serving: 

Calories 166, 

Protein 16g, 

Fat 5g, 

Cholesterol 0mg, 

Carbohydrates 16g, 

Fiber 3g, 

Sodium 277mg.

VEGETABLE OMELET

Veggie Omelet

Serve with two soy sausages, whole-wheat toast, and margarine with plant sterols.

Yield: 1 serving

¼ cup asparagus, chopped
1 tablespoon water
2 teaspoons canola oil

¼ cup jarred sweet red peppers (found in the condiment section of most supermarkets)

½ medium Vidalia onion, chopped
6 egg whites
1 ounce soy cheddar cheese, shredded
Salt and pepper to taste, optional

Cut tough stems off asparagus. Chop the tender portions of the spears into small pieces. Microwave in microwave-safe bowl with water until soft, about 2 minutes.

Heat oil in frying pan.

Add vegetables and saute over medium-high heat until cooked (onion is transparent).

Whisk egg whites together until a froth forms.
Add in egg whites and fry until omelet has reached desired consistency. Top with shredded cheese, cover, and continue heating until cheese has just melted.

Season to taste with salt and pepper if desired and serve warm.

Nutritional information per serving (1 omelet):
Calories: 261, 

Fat: 13 g, 

Cholesterol: 0 mg, 

Sodium: 840 mg, 

Carbohydrate: 8 g, 

Dietary Fiber: 2 g, 

Sugars: 2 g, 

Protein: 29 g

SPANISH OMELET

SPANISH OMELET

This tasty dish provides a healthy array of vegetables and can be used for breakfast, brunch, or any meal! Serve with fresh fruit salad and a dinner roll.

Serves 5

Ingredients

5 small potatoes, peeled and sliced

1 tablespoon olive oil or vegetable cooking spray

1/2 medium onion, minced

1 small zucchini, sliced

1 1/2 cup green/red peppers, sliced thin

5 medium mushrooms, sliced

3 whole eggs, beaten

5 egg whites, beaten

Pepper and garlic salt with herbs, to taste

3 ounces shredded part-skim mozzarella cheese

1 tablespoon parmesan cheese

Procedure:
Preheat oven to 375°F.

Cook potatoes in boiling water until tender.

In a nonstick pan, add oil or vegetable spray and warm at medium heat.

Add the onion and saute until brown. Add vegetables and saute until tender but not brown.

In a medium mixing bowl, slightly beat the eggs and egg whites, pepper, garlic salt, and mozzarella cheese. Stir egg-cheese mixture into the cooked vegetables.

Oil or spray a 10-inch pie pan or ovenproof skillet. Transfer potatoes and eggs mixture to pan. Spread with parmesan cheese and bake omelet until firm and brown on top, about 20-30 minutes.

Nutrition Information:
Serving size: 1/5 of omelet
Calories 242
Carbohydrate 18 grams
Protein 19 grams
Fat 9 grams

ASPERAGUS OMELET

ASPARAGUS OMELET

Serves 2 

eat 5 to 9 a day
Provides 2 vegetable servings per person

And just think, by the time you finish breakfast you've already had 2 servings of vegetables!

8 stalks asparagus
pinch each salt and pepper
1 teaspoon lemon juice
1 tablespoon grated Parmesan cheese
½ teaspoon butter
½ teaspoon non-aromatic olive oil
1 cup egg substitute or 4 eggs
1 cup sliced tomatoes

1. Snap the tough ends off the asparagus and discard. Cut the tender stalks in 1" pieces. Place in a steamer basket, season with salt and pepper and sprinkle with lemon juice. Steam or microwave 5 minutes or until tender. Set aside.

2. Heat the omelet pan and melt the butter with the oil. Pour in the eggs and cook, pushing the eggs to the center of the pan and tipping the pan to cook evenly. When the eggs are ready, scatter with Parmesan cheese and add the asparagus. Roll up, cut in half, and serve garnished with the tomatoes.

Nutritional Analysis Per Serving:
Per serving with egg substitute:
109 calories
3 g fat
1 g saturated fat
5 g carbohydrates
270 mg sodium
1 g dietary fiber

OLD-FASHIONED SCRAPPLE

OLD-FASHIONED SCRAPPLE

Scrapple, also known by the Pennsylvania Dutch name pon haus, is traditionally a mush of pork scraps and trimmings combined with cornmeal and flour, often buckwheat flour, and spices. The mush is formed into a semi-solid congealed loaf, and slices of the scrapple are then panfried before serving. Scraps of meat left over from butchering, not used or sold elsewhere, were made into scrapple to avoid waste. Scrapple is best known as a rural American food of the Mid-Atlantic states (Delaware, Pennsylvania, New Jersey, and Maryland). Scrapple and pon haus are commonly considered an ethnic food of the Pennsylvania Dutch, including the Mennonites and Amish. Scrapple is found in supermarkets throughout the region in both fresh and frozen refrigerated cases.

Serves 12.

1 pound boneless cooked pork loin, chopped
1 cup cornmeal
1 14-1/2 ounce can chicken broth
1/4 teaspoon dried thyme
1/4 teaspoon salt
1/2 cup all-purpose flour
1/4 teaspoon pepper
2 tablespoons vegetable oil, or as needed

Cooking Directions
In a large saucepan combine pork, cornmeal, chicken broth, thyme and salt. Bring to a boil, stirring often. Reduce heat and simmer about 2 minutes or until mixture is very thick, stirring constantly.

Line an 8x8x2-inch baking pan or a 9x5x3-inch loaf pan with waxed paper, letting paper extend 3-4 inches above top of pan.

Spoon pork mixture into pan. Cover and chill in the refrigerator 4 hours or overnight. Unmold; cut scrapple into squares.

Combine flour and pepper; dust squares with flour mixture. In large skillet brown scrapple on both sides in a small amount of hot oil.

Serving Suggestions
The name of this Pennsylvania Dutch dish comes from the chopped "scraps" of cooked pork that are mixed with ground cornmeal broth and seasonings. The squares of scrapple are fried and traditionally served hot for breakfast or brunch.

Nutrition Facts
Calories 160 calories; 

Protein 13 grams; 

Fat 6 grams; 

Sodium 211 milligrams; 

Cholesterol 30 milligrams; 

Saturated Fat 2 grams; 

Carbohydrates 13 grams; 

Fiber 1 grams

ROMANO SKILLET

ROMANO SKILLET

Serves 6

1 6-oz. package hash brown potatoes
6 eggs, beaten
1/2 cup grated Romano cheese
1/4 cup thinly sliced green onion
1/3 cup milk
3/4 cup chopped ham (about 4 ounces)

Cooking Directions
In large skillet, prepare Hash Browns according to package directions for crispy hash browns, except reduce salt to 3/4 teaspoon. Combine beaten eggs, cheese, green onion and milk. After turning potatoes over, sprinkle ham evenly on surface. Pour egg mixture over all. Cover and cook over medium medium-low heat for 8-10 minutes or until eggs are set. Cut in wedges to serve.

Serving Suggestions
This versitile meal can be served anytime. A breakfast dish for Saturday morning with juice and muffins or an easy weekday supper with salad and breadsticks.

Nutrition Facts
Calories 186 calories; 

Protein 14 grams; 

Fat 11 grams; 

Sodium 419 milligrams; 

Cholesterol 232 milligrams; 

Saturated Fat 5 grams; 

Carbohydrates 7 grams; 

Fiber 1 grams

VEGETABLE TOFU SCRAMBLER

Vegetable Tofu Scrambler 

Serves: 3
Serving Size: 4 oz.

Tofu is high in protein and calcium, low in fat and sodium, and cholesterol-free. Reprinted with permission from HOW IT ALL VEGAN! by Tanya Barnard and Sarah Kramer (www.GoVegan.net), Arsenal Pulp Press. 

INGREDIENTS
1/2 medium onion
4 - 5 mushrooms, sliced
splash of olive oil
1 (12-ounce) pkg firm tofu, crumbled
1-2 tsp curry powder
pepper (to taste)
salsa (to taste)
2 stalks green onions, chopped 

DIRECTIONS
1. In a large saucepan, add the onions and mushrooms to a splash of oil and saute on medium-high heat until the onions are translucent.

2. Crumble tofu and add to saucepan.

3. Add the curry and pepper.

4. Sauté 10-12 minutes until moisture has evaporated.

5. Add salsa and green onions and scramble on high heat for 2 to 4 minutes.

Note: you could also add any other veggies you have kicking around. 

NUTRITION INFO
Calories: 133
Fat: 7.8 g
Carbohydrates: 7.3 g
Protein: 9.4 g

GOAT CHEESE, PEPPER & BACON TART

GOAT CHEESE, PEPPER AND BACON TART

Serves 8

1 8- or 9-inch pie shell
4 slices bacon, cooked crisply and crumbled
1/2 red bell pepper, finely chopped
1/2 green bell pepper, finely chopped
4 ounces goat cheese
4 eggs
1 cup milk
1/2 teaspoon seasoned salt
1/2 teaspoon ground white pepper
1 teaspoon dried onion flakes

Cooking Directions
Place pie shell in pie plate.
In bottom of pie shell evenly scatter the crumbled bacon and chopped peppers.
In medium bowl, beat together the cheese, eggs, milk, seasonings and onion.
Pour over bacon and peppers in pie shell.
Bake in a 325 degrees F. oven for about an hour, until set ( a knife inserted into custard halfway between center and crust will come out clean) and lightly browned on top.
Serve warm or at room temperature.

Serving Suggestions
Flavorful and easy to put together, this tart works well on a brunch buffet or as a side dish for a light lunch.

Nutrition Facts
Calories 230 calories; 

Protein 9 grams; 

Fat 15 grams; 

Sodium 530 milligrams; 

Cholesterol 90 milligrams; 

Saturated Fat 4 grams; 

Carbohydrates 17 grams; 

Fiber 0 grams

CHEESY SAUSAGE STRATA

CHEESY SAUSAGE STRATA

Serves 8

1/2 pound pork sausage
1/2 pound Mozzarella cheese, grated
2 cups leftover bread cubes
4 eggs
1 1/2 cups milk
1/2 teaspoon salt (optional)
1/4 teaspoon pepper
1/8 teaspoon nutmeg

Cooking Directions
Grease a 10-inch deep-dish pie plate or a 9-inch square baking dish.
Brown & crumble sausage in a large skillet; set aside.
Spread bread over bottom of dish, top with sausage and grated cheese.
Beat together remaining ingredients and pour over cheese and sausage.
Bake at 350 degrees F. for 45 minutes, until lightly browned.
Let stand 10 minutes before cutting.

Serving Suggestions
Wake your family up with this breakfast dish. Serve with fruit cups and hot coffee.

Nutrition Facts
Calories 274 calories; 

Protein 16 grams; 

Fat 20 grams; 

Sodium 423 milligrams; 

Cholesterol 145 milligrams; 

Saturated Fat 8 grams; 

Carbohydrates 8 grams; 

Fiber 0 grams

APPLE-CHEDDAR EGG SCRAMBLE

APPLE-CHEDDAR EGG SCRAMBLE

Makes 2 servings.

Ingredients:
1 cup liquid egg substitute, thawed if frozen
1 teaspoon honey
1/2 cup grated unpeeled apples
1 tablespoon butter
1/4 cup cubed low-fat cheddar cheese

Directions:
Lightly beat egg substitute with honey in a small bowl.
Stir in the grated apples.
Heat butter in a skillet; when butter foams, add the egg mixture and cheese cubes.
Stir a few times until eggs are cooked, about 3 minutes.

Approximate Nutritional Analysis (per serving):
calories, 212; 

protein, 19 g; 

carbohydrates, 9 g; 

dietary fiber, 1 g; 

fat, 11 g; 

cholesterol, 22 mg; 

sodium, 382 mg; 

GREEN EGGS & HAM

GREEN EGGS AND HAM

Popeye would approve of the way this is made. Dr. Seuss's favorite dish, using spinach and other fresh greens.

Makes 2 servings

2 large eggs + 2 large egg whites
1/2 teaspoon salt
Freshly ground black pepper
1 cup chopped fresh spinach, or frozen chopped spinach, defrosted and squeezed dry
1/3 cup chopped flat-leaf parsley
3 scallions, green part only, chopped
1/2 cup chopped low-fat ham

1. Combine the eggs and whites in a mixing bowl. Add the salt and 2 or 3 grinds of black pepper. Whisk until well combined.

2. Coat a medium nonstick skillet with cooking spray and heat it over medium-high heat. Add the spinach, pulling the frozen spinach apart, if using. Mix in the parsley, scallions, and ham. Cook the greens, stirring with a wooden spoon, until they are wilted, 2 minutes. Pour in the beaten eggs and stir constantly until they are combined with the other ingredients and scrambled, about 2 minutes. Divide the cooked eggs between 2 plates and serve immediately.

Per serving: 

188 calories, 

8 g fat, 

3 g saturated fat, 

21 g protein, 

6 g carbohydrates, 

2 g fiber

HAM & CHEESE MUFFINS

HAM AND CHEESE MUFFINS

Makes 12.

2 cups all-purpose flour *use your favorite unflavored protein powder here, and boost the protein values, adjust nutritional values accordingly.
1 tablespoon baking powder
1/2 teaspoon salt
1 egg
1 cup buttermilk
1/4 cup vegetable oil
8 ounces boneless ham steak, diced
1 1/2 cups grated Cheddar cheese

Cooking Directions
Heat oven to 450 degrees F.

Lightly grease 12 large muffin tins, or line them with paper liners.

In a large bowl stir together the flour, baking powder and salt; set aside.

Whisk together the egg, buttermilk and oil in a small bowl.
Stir in the ham and cheese.

Using a rubber spatula, stir the egg mixture into the dry ingredients just until combined. Do not overmix. Use a ladle to fill each of the prepared muffin tins

approximately two-thirds full.

Place in the oven and lower the temperature to 400 degrees.

Bake until golden brown, about 20 minutes.

Remove from muffin tin and let cool.

-Bacon and Cheese Muffins: Substitute 6 slices bacon, diced and panbroiled, for ham.

-Sausage and Cheese Muffins: Substitute 8 ounces pork sausage, cooked, crumbled and drained, for ham.

Serving Suggestions
These savory muffins are fun for kids to make—and they're great for breakfast, in a lunchbox or as an after-school snack. Try one of the variations: Bacon and Cheese or Sausage and Cheese.

Nutrition Facts
Calories 230 calories; 

Protein 14 grams; 

Fat 12 grams; 

Sodium 750 milligrams; 

Cholesterol 50 milligrams; 

Saturated Fat 4 grams; 

Carbohydrates 17 grams; 

Fiber 0 grams

Mixed Vegetable Omelet

Prep Time: 5 mins

Cook Time: 5 mins

Total Time: 10 mins

Ingredients

• 1/2 cup(s) egg substitute
• 1/2 cup(s) mixed vegetables, frozen
• 1 ounce(s) cheese, Gouda

Preparation

Beat eggs and fold in 1/2 cup of mixed vegetables and Gouda cheese. Pour into heated skillet. Cook, without stirring, about 1 minute or until egg mixture begins to set. Run a spatula around edge of skillet, lifting egg mixture so uncooked portion flows underneath.Continue cooking and lifting edges until egg mixture is set but is still glossy and moist. Using the spatula, lift and fold an edge of the omelet. Transfer omelet to a warm plate. 

Nutritional Info (Per serving):

Calories: 236, 

Saturated Fat: 5.8g, 

Sodium: 470mg, 

Dietary Fiber: 2g, 

Total Fat: 12g, 

Carbs: 7g, 

Cholesterol: 32mg, 

Protein: 23g

Carb Choices: 0.5