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.

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; 

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

Rosemary Potato Frittata

 Frittata is an egg-based dish similar to an omelette or quiche, enriched with additional ingredients such as meats, cheeses, vegetables or pasta. It may be flavored with herbs

Prep Time: 15 mins

Cook Time: 17 mins

Total Time: 32 mins

Ingredients

• 4 ounce(s) potato(es), new (tiny), cut into 1/4-inch slices (1 cup)
• 1/4 cup(s) onion(s), red, chopped
• 1/4 cup(s) pepper(s), green, bell, chopped
• 1 cup(s) refrigerated or frozen egg product, thawed, (or 4 eggs)
• 1/2 teaspoon rosemary, fresh, snipped
• 1/8 teaspoon salt
• 1/8 teaspoon pepper, black ground
• cooking spray
• 1/4 cup(s) cheese, Swiss, shredded

Preparation

1. In a covered 6- to 7-inch nonstick skillet with flared sides, cook potatoes and onion in a small amount of boiling water for 7 minutes. Add sweet pepper. Cook, covered, for 3 to 5 minutes more or until vegetables are tender. Drain in a colander.
2. Meanwhile, in a small bowl, whisk together egg, 1/2 teaspoon rosemary, salt, and pepper. Set aside.
3. Wipe out skillet; lightly coat with cooking spray. Return vegetables to skillet. Pour egg mixture over vegetables. Cook over medium heat, without stirring, about 1 minute or until egg mixture begins to set. Run a spatula around the edge, lifting mixture so uncooked portion flows underneath. Continue cooking and lifting edges until egg is almost set but still glossy and moist.
4. Remove skillet from heat. Sprinkle with cheese. Let stand, covered, for 3 to 4 minutes or until tip is set and cheese is melted.
5. To serve, cut frittata into wedges. If desired, top each serving with fresh rosemary.

Nutritional Info (Per serving):

Calories: 168, 

Saturated Fat: 3g, 

Sodium: 407mg, 

Dietary Fiber: 2g, 

Total Fat: 4g, 

Carbs: 15g, 

Cholesterol: 13mg, 

Protein: 17g

Exchanges: 

Starch: 1, 

Lean Meat: 2, 

Fat: 0.5

Carb Choices: 1

EGG & POTATO CASSEROLE

Egg And Potato Casserole

Ingredients:

Nonstick cooking spray
2 cups loose-pack frozen diced hash browns,
with onion and peppers
1 cup loose-pack frozen cut broccoli or asparagus
1/3 cup finely chopped Canadian-style bacon
1/3 cup evaporated fat-free milk
2 tablespoons all-purpose flour
2 8-ounce cartons refrigerated egg product, thawed
1/2 cup shredded reduced-fat cheddar cheese
1/2 teaspoon dried basil, crushed
1/4 teaspoon black pepper
1/8 teaspoon salt

Directions:

1. Preheat oven to 350 degree F. Coat a 2-quart square baking dish with nonstick cooking spray. Arrange hash brown potatoes and broccoli or asparagus in bottom of baking dish; top with Canadian bacon or ham. Set aside.

2. In a medium bowl gradually stir evaporated milk into flour. Stir in egg product, half of the cheddar cheese, the basil, black pepper, and salt. Pour egg product mixture over vegetables.

3. Bake in preheated oven for 40 to 45 minutes or until a knife inserted near center comes out clean. Sprinkle with remaining cheddar cheese. Let stand for 5 minutes before serving. Makes 6 servings.

Makes 6 Servings

Nutritional Info Per Serving: 
Calories: 188; 
Protein: 17 g; 
Sodium: 373 mg;
Cholesterol: 11 mg; 
Fat: 5 g; 
Dietary Fiber: 2 g; 
Carbohydrates: 18 g;

BAKED SPINACH & EGG

Baked Spinach and Egg

Ingredients

• cooking spray (olive oil)
• 180 g spinach (English leaves stems removed)
• 1 tablespoon olive oil spread (light)
• 2 1/2 tablespoons plain flour
• 2 cups skim milk
• 1/2 cup cheese (grated fat-reduced tasty or cheddar)
• 1/4 teaspoon ground nutmeg
• 6 eggs (room temperature)
• 4 spring onions (finely chopped)

Cooking Instructions

Prep Time: 10 mins
Total Time: 40 mins
1. 1 Preheat oven to 180C (160C fan forced).
2. 2 Lightly spray f x 1 cup capacity oven proof dishes with oil.
3. 3 Place spinach and 1 tablespoon water in a medium saucepan over moderate heat and cook and stir for 3 minutes or until wilted and then drain and cool.
4. 4 Using hands, squeeze excess liquid from spinach and chop coarsely.
5. 5 Melt spread in a small saucepan over moderate heat and add flour and cook and stir for 1 minute or until bubbling and remove from heat and gradually stir in milk and increase heat to moderately high and cook stirring constantly until mix boils and thickens slightly and then remove from heat and stir in cheese and nutmeg until smooth.
6. 6 Whisk in 2 of the eggs until well combined and then add spinach and onion to cheese sauce.
7. 7 Pour mix into prepared dishes and using the back of a spoon make a slight indent at the centre of each dish and break an egg into each indent.
8. 8 Place ramekins on a baking tray and bake for 18 to 20 minutes or until eggs are just set and then stand for 5 minutes before serving with toast

Servings Per Recipe: 4

• Calories 243.2
• Total Fat 9.1 g
• Saturated Fat 3.8 g
• Polyunsaturated Fat 0.6 g
• Monounsaturated Fat 3.9 g
• Cholesterol 17.3 mg
• Sodium 274.2 mg
• Potassium 791.9 mg
• Total Carbohydrate 25.0 g
• Dietary Fiber 3.9 g
• Sugars 0.4 g
• Protein 18.8 g

BACON & EGG CASSEROLE

Bacon & Egg Casserole

Ingredients:

7 eggs
2/3 cup milk, unsweetened soy milk, or unsweetened almond milk
¼ cup chopped onion
1 cup chopped green pepper
1 cup chopped mushrooms
½ cup almond meal
2 cups shredded cheddar cheese
½ lb bacon, cooked crisp and crumbled
1 teaspoon dried thyme
1 teaspoon mustard powder
Salt and pepper

Directions:
Heat oven to 350° F.

Sauté the onions, peppers, and mushrooms in a little oil. Layer the vegetables, cheese, and bacon in a casserole dish. Blend the eggs, milk, almond meal, and spices and pour over the top. Sprinkle with paprika if you want.

Bake for about 30 minutes, or until the center just begins to set, or reaches 155-160° F. Let sit for 5-10 minutes to finish cooking the center.

Makes 6 Servings

Nutritional Info Per Serving: 
2 grams fiber, 
20 grams protein, 
295 calories, 
9 grams fat,
445 grams sodium, 

6 WW points

EGG DROP SOUP

Egg Drop Soup

 

So easy and delicious! When you make this a few times you will have it in your back pocket for a quick to the table supper to warm up a sandwich.

4 cups prepared chicken stock - Swanson Natural Goodness is excellent
1/2 teaspoon grated fresh ginger
1 tablespoon soy sauce
1 tablespoon cornstarch
2 eggs, lightly beaten
2 green onions, chopped, including ends 

Bring soup stock, grated ginger and soy sauce to a boil. In a small cup, make a slurry by combining the cornstarch and 2 tablespoons of cold water. Stir until dissolved. Slowly pour in the cornstarch mixture while stirring the stock - cook until thickened. Reduce heat to a simmer. Pour in the eggs slowly while stirring the soup in the same direction. The egg will spread and feather. Turn off the heat and add the green onions.

GREEK EGG SALAD

Greek Egg Salad

 

A new twist on an old favorite! This creamy salad is perfect with a Gourmet Cheese Crisp or rolled in a lettuce leaf. It's low in calories and perfect for packing in a lunch bag.

4 hard-cooked eggs, chopped
2 tablespoons finely chopped green onion
2 tablespoons sliced Kalamata or black olives
1/4 cup diced, seeded tomatoes
2 tablespoons reduced-fat mayonnaise
2 teaspoons milk
Salt and black pepper to taste
2 tablespoons crumbled Feta cheese

Combine eggs, onion, olives and tomatoes. Stir in mayonnaise, milk, and seasonings until well mixed. Gently stir in cheese. Cover and chill.

Makes 4 servings, 1/3 cup each.

Per Serving:
114 Cal;

8 g Protein; 

7 g Tot Fat;
3 g Carb;
0 g Fiber;
3 g Sugar;
197 mg Sodium

HAWAIIAN BREAKFAST - HIGH PROTEIN

RICE or
ALTERNATE RICE such as: FAKE RICE MADE FROM CAULIFLOWER
SAUSAGE PATTY or
HAMBURGER PATTY or
ANY PROTEIN MEAT (fish, ham, etc)
GRAVY (made from beef broth)
EGG-fried

QUICK & EASY OMELET

Quick and Easy Omelet

The indulgence of breakfast in bed is yours to savor with a ready-in-minutes breakfast. Round out the relaxing meal with fresh fruit or juice and toast.

SERVINGS: 4 servings

CARB GRAMS PER SERVING: 7

Nonstick cooking spray
2	cups refrigerated or frozen egg product, thawed, or 8 eggs
2	tablespoons snipped fresh chives, Italian (flat-leaf) parsley, or chervil
1/8	teaspoon salt
1/8	teaspoon cayenne pepper
1/2	cup shredded reduced-fat sharp cheddar cheese (2 ounces)
2	cups fresh baby spinach leaves or torn fresh spinach
1	recipe Red Pepper Relish (see recipe)

1. Coat an 10-inch nonstick skillet with flared sides with cooking spray. Heat skillet over medium heat.
2. In a large bowl combine the eggs, chives, salt, and cayenne pepper. Use rotary beater or wire whisk to beat until frothy. Pour into prepared skillet. Immediately begin stirring the eggs gently but continuously with a wooden or plastic spatula until mixture resembles small pieces of cooked egg surrounded by liquid egg. Stop stirring. Cook for 30 to 60 seconds more or until egg is set but shiny.
3. When egg is set but still shiny, sprinkle with cheese. Top with 1 cup of the spinach and 1/4 cup of the Red Pepper Relish. With a spatula, lift and fold one side of omelet partially over filling. Arrange remaining spinach on warm platter. Transfer omelet to platter. Top with remaining relish. Makes 4 servings.
Red Pepper Relish: In a small bowl combine 2/3 cup chopped red sweet pepper, 2 tablespoons finely chopped green onion or onion, 1 tablespoon cider vinegar, and 1/4 teaspoon black pepper.

Nutrition Facts Per Serving:

• Servings: 4 servings
• Calories122
• Total Fat (g)3
• Saturated Fat (g)2
• Cholesterol (mg)10
• Sodium (mg)404
• Carbohydrate (g)7
• Fiber (g)3
• Protein (g)16

Diabetic Exchanges

• Vegetables (d.e.)1.5
• Very Lean Meat (d.e.)2
• Fat (d.e.).5

Open-Faced Omelet Recipe

 

• 2 Servings
• Prep/Total Time: 20 min.

10 10 20

Ingredients

• 2 small red potatoes, diced
• 1/4 cup sliced fresh mushrooms
• 1 tablespoon chopped green pepper
• 1 tablespoon chopped sweet red pepper
• 1 green onion, chopped
• 1 tablespoon olive oil
• 2/3 cup egg substitute
• 1/4 cup shredded reduced-fat cheddar cheese, divided
• 2 tablespoons fat-free sour cream
• 1/4 cup chopped tomatoes

Directions

• Place potatoes in a small saucepan and cover with water. Bring to a boil. Reduce heat; cover and cook for 5-7 minutes or until tender. Drain.
• In a small skillet, saute the mushrooms, peppers, onion and potatoes in oil until tender. Coat a nonstick skillet with cooking spray and place over medium heat. Add egg substitute. As eggs set, push cooked edges toward the center, letting uncooked portion flow underneath. When the eggs are set, spoon vegetable mixture over egg; sprinkle with 2 tablespoons cheese.
• Transfer to a serving plate. Top with sour cream, tomatoes and remaining cheese. Yield: 2 servings.

Nutrition Facts: 1/2 omelet equals 202 calories, 10 g fat (3 g saturated fat), 13 mg cholesterol, 276 mg sodium, 15 g carbohydrate, 2 g fiber, 14 g protein. Diabetic Exchanges: 2 lean meat, 1 starch, 1 fat.

ITALIAN OMELET

Italian Omelet

Ingredients:

* 1/2 of a box Dreamfields Spaghetti
* 8 eggs or 2 cups egg substitute
* 1/2 cup grated Parmesan cheese
* 3 tablespoons chopped fresh basil, divided
* 1/2 teaspoon salt
* 1/2 teaspoon ground black pepper
* 1-1/2 teaspoons olive oil
* 1 large clove garlic, minced
* 2 tablespoons chopped green onion
* 1 jar (6 ounces) marinated, quartered artichoke hearts, drained
* 1 cup cherry tomatoes, halved
* 1-1/2 ounces diced prosciutto or ham
* Cherry tomatoes (optional)

Directions:

1. Cook pasta according to package directions; drain well.
2. Meanwhile, in large bowl beat eggs, cheese, 2 tablespoons basil, salt
and pepper. Combine cooked pasta with egg mixture; set aside.
3. Heat oil in ovenproof large skillet over medium-high heat. Add garlic and
onion; cook 1 minute. Add artichokes, tomatoes and prosciutto. Cook 3 to
4 minutes until vegetables are softened, stirring occasionally. Gently stir
into pasta mixture and return to skillet.
4. Cover; cook over medium heat 10 to 12 minutes or until egg mixture is
set in center. DO NOT STIR. Remove from heat.
5. Place skillet in oven 4 inches from broiler. Broil 2 to 3 minutes or until
top is browned. Transfer to serving dish. Cool 5 minutes. Garnish with
additional tablespoon of basil and cherry tomato halves, if desired. Cut into
wedges.

Makes 6 Servings

Nutritional Info Per Serving:
Calories: 283
Protein: 19 g
Sodium: 634 mg
Cholesterol: 296 mg
Fat: 13 g
Saturated Fat: 4 g
Dietary Fiber: 4 g
Digestible Carbohydrates: 7 g

Steak, Egg & Blue Cheese Salad

A surefire way to make a salad a meal: add steak. This one is simple yet elegant and plays with the classic pairing of steak and eggs. The garlicky vinaigrette adds a flavor boost that's just right. 

Serves 4

1 small clove garlic
Kosher salt
3 Tbs. red-wine vinegar
1-1/2 tsp. Dijon mustard
1/2 cup plus 1 Tbs. extra-virgin olive oil
Freshly ground black pepper
1 lb. beef sirloin steak tips
2 heads Boston lettuce, washed, spun dry, and torn into bite-size pieces (about 6 cups loosely packed)
4 medium- or hard-cooked eggs, peeled and quartered lengthwise
3/4 cup crumbled blue cheese (about 4 oz.)
1 medium carrot, peeled and very thinly sliced crosswise
6 medium red radishes, thinly sliced
1/4 cup 1-inch-long sliced fresh chives

---

Tip: If you have a mandoline, use it to cut the carrots and radishes into very thin slices.

Roughly chop the garlic, sprinkle it with the generous pinch of salt, and mash it into a paste with the side of a chef’s knife. Transfer the garlic to a small bowl and whisk in the vinegar and mustard. Whisk in the 1/2 cup oil in a thin, steady stream. Season the vinaigrette to taste with salt and pepper. Drizzle the sirloin tips with 2 Tbs. of the vinaigrette and let sit while preparing the other salad ingredients. Reserve the remaining vinaigrette for dressing the salad.
Season the meat all over with 1 tsp. salt and 1/2 tsp. pepper. Heat the remaining 1 Tbs. oil in a 10-inch skillet (preferably cast iron), over high heat. When the oil is shimmering hot, add the meat and sear on both sides until cooked to your liking, about 3 minutes per side for medium rare. Let the meat rest briefly on a cutting board while assembling the salad.
Put the lettuce in a large serving bowl. Whisk the vinaigrette and toss the lettuce with just enough of the vinaigrette to coat. Slice the sirloin tips on the diagonal into 1/2-inch-thick medallions. Scatter the meat (and any accumulated juices), eggs, cheese, carrot, radishes, and chives on top of the lettuce. Drizzle the toppings with some of the remaining vinaigrette to taste (you may not need it all) and toss gently at the table. Serve any remaining vinaigrette on the side.

Serving Suggestions

To finish off the meal, try another simple yet elegant dish: Figs with Ricotta, Pistachios & Honey.

nutrition information (per serving):
Size: based on four servings; Calories (kcal): 600; Fat (g): 48; Fat Calories (kcal): 420; Saturated Fat (g): 12; Protein (g): 37; Monounsaturated Fat (g): 28; Carbohydrates (g): 7; Polyunsaturated Fat (g): 4.5; Sodium (mg): 1130; Cholesterol (mg): 285; Fiber (g): 2;