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
– 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
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.
Serving size: 1/6 pan
Recipe adapted from eatingwell.com
Ashlee Lamar is a registered dietitian at Providence Medical Center.