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Eggs and Veggie Breakfast Casserole

Eggs and Veggie Breakfast Casserole
Nutritional Breakdown of ALL Ingredients Together

Calories 253 (29% from fat)
Fat 8 gram
Saturated Fat 3.5 gram
Trans Fat 0 gram
Cholesterol 21 mg.
Sodium 439 mg.
Carb. 14 gram
Fiber 3 gram
Sugar 6 gram
Sugar Alcohol 0 gram
Protein 30 gram

Nutritional Breakdown of Taco Seasoning (Divided into 8 Servings) if you use this recipe for another dish.

Calories 5 (33% from fat)
Fat 0.18 gram
Saturated Fat 0.02 gram
Trans Fat 0 gram
Cholesterol 0 mg.
Sodium 9.6 mg.
Carb. 0.9 gram
Fiber 0.4 gram
Sugar 0.12 gram
Sugar Alcohol 0 gram
Protein 0.18 gram

Ingredients


buttery cooking spray

24 large egg whites (About 32 ounces.)

1/3 cup fat free plain Greek yogurt

1/8 tsp. No Salt

1/8 tsp. black pepper

1 package (14 oz.) stir-fry
(We used Birds Eye Broccoli Stir-Fry.)

2 Tbsp. water

1 (8 ounce) package fresh mushrooms, sliced

1 cup onion, chopped

1 package (10 oz.) vegetarian beef crumbles
(We used Beyond Beef Crumbles.)

2 cups tomatoes, chopped

1 large tomato cut into 8 slices

2 cups reduced fat sharp cheddar cheese, shredded

Taco Seasoning Ingredients

1 Tbsp. chili powder

1 1/2 tsp. cumin, ground

1 tsp. No Salt

1 tsp. black pepper, ground

1/2 tsp. paprika, ground

1/4 tsp. garlic powder

1/4 tsp. onion powder

1/4 tsp. crushed red pepper flakes

1/4 tsp. dried oregano


I wanted a breakfast dish high in protein but low in calories so that I could add toast with jam on the side. This recipe hit the spot, and you can freeze additional servings for later.

1. Preheat the oven to 350 degrees Fahrenheit. Lightly spray a 13x9 casserole dish with the buttery cooking spray.

2. Whisk together the egg whites, yogurt, No Salt and pepper. (I like to use an immersion blender.)

Egg Whites in a Bowl

3. Pour the egg mixture into the casserole dish and bake for 12 minutes until it starts to set.

Egg Whites in Casserole Dish

4. While the eggs are baking, heat a non-stick pan over medium-high heat. Then lightly coat the pan with the buttery cooking spray. Add the frozen stir-fry vegetables and 2 tablespoons of water.

5. Cover and cook, stirring occasionally, for 7-8 minutes. Pour into a large mixing bowl when finished.

Stir-Fry Vegetables

6. Wipe out the pan and heat it again over medium heat.

7. Lightly coat the pan with buttery cooking spray and add the fresh mushroom and onion.

8. Saute the mushrooms and onions until softened, about 5-6 minutes. Pour into the mixing bowl with the stir-fry vegetables when finished.

Added Mushrooms and Onions

9. Wipe out the pan again and heat it over medium heat.

10. Lightly coat the pan with buttery cooking spray and add the frozen veggie beef crumbles.

11. Heat the crumbles while stirring for 3 minutes. Pour them into the mixing bowl when finished.

Veggie Beef Crumbles

12. Combine all the ingredients for the taco seasoning in a small bowl. Then add that to the mixing bowl and stir everything together.

Mix the Taco Seasoning In

13. Stir 2 cups of chopped tomatoes into the mixing bowl.

Mix in the Tomatoes

Mixing Everything Together

14. Spread all the ingredients from the mixing bowl evenly across the top of the egg mixture in the casserole dish.

Mix Everything into Casserole Dish

15. Lay the 8 slices of tomato over the top.

Tomatoes on Top of Casserole

16. Sprinkle the cheese over everything. Then bake for 15 to 20 minutes, until the eggs are set, and the cheese is melted. The egg will start to pull away from the sides as it cooked. There will be a little liquid in the pan from the tomatoes and vegetables; that's normal.

Cooked Eggs and Veggie Breakfast Casserole

17. Once it's baked, remove it from the oven and let sit for 5 minutes before dividing it into 8 servings. Add toast and jelly on the side if you'd like.

Yield: 8 Servings


Eggs and Veggie Breakfast Casserole

This is a Freezer Friendly Recipe!

You can freeze individual servings for easy re-heating later.

Microwave on high for approximately 90 seconds to 2 minutes. Keep the container open a little to allow steam to escape.


 

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