Recipe: Healthy Christmas morning egg casserole

by Ashlee Lamar
Here’s a modified version of the traditional ham and egg breakfast strata.

The recipe calls for Gruyere cheese, which has a strong, nutty flavor.

You can use a small amount of cheese and still get a great effect due to the strong flavor of the cheese.

The assortment of colors in the casserole from the vegetables indicates a variety of nutrients.

This recipe also calls for half the egg yolks to reduce cholesterol and fat.

Healthy Egg Casserole Recipe

Ingredients:
– 4 large eggs
– 4 large egg whites
– 1 cup nonfat skim milk
– 2 Tbsp. Dijon mustard
– 1 tsp. minced fresh rosemary
– 1/4 tsp. freshly ground pepper
– 5 cups chopped spinach, wilted
– 4 cups whole-grain bread, cut into 1-in. cubes (about 4-6 slices)
– 1 cup diced ham steak, (5 ounces)
– 1 can diced tomatoes (no salt added preferably), drained
– 1 cup carrots, diced
– ¾ cup shredded Gruyere cheese

Directions:
1. Preheat oven to 375 F. Coat a 2-quart casserole with cooking spray.
2. Whisk whole eggs, egg whites and skim milk in a medium bowl.
3. Add Dijon mustard, rosemary and ground pepper. Whisk until combined.
4. Wilt spinach by microwaving for 2-3 minutes on high. Squeeze out excess moisture with a paper towel. Chop into pieces.
5. Combine spinach, bread, ham and diced tomatoes in a large bowl.
6. Add the egg mixture and mix well until coated.
7. Transfer to the prepared baking dish. Cover with foil.
8. Bake about 40-45 minutes. Uncover, sprinkle with cheese and continue baking until egg is puffed and golden on top, about 15-20 minutes more.
(Note-you can also refrigerator the casserole overnight and bake in the morning. Let stand at room temperature while the oven is preheating).
9. Cool 10-15 minutes before serving.

Servings: 6
Serving size: 1/6 pan
Recipe adapted from eatingwell.com

Ashlee Lamar is a registered dietitian at Providence Medical Center.

I-70 closed at Colby

Lanes of I-70 at Colby, Kan., have been closed as of noon, because of winter weather conditions, according to the Kansas Department of Transportation.

For up-to-date information on road closures and road conditions, call 511 in Kansas or 866-511-5358 outside Kansas, or check travel information online at: www.kandrive.org or http://511mm.ksdot.org on your mobile device.