SERVES 16 / PREP: 15 MINUTES / COOK: 45 MINUTES / TOTAL: 60 MINUTES
Eggs are inexpensive and packed with protein, vitamins, and minerals. They are a great breakfast, lunch or dinner. This soft egg casserole is perfect for the soft/pureed food stage and is a great way to add some extra veggies to your diet.
Non-stick cooking spray
Extra-virgin olive oil 2 teaspoon
Minced garlic 1 teaspoon
Red bell pepper, diced ½
Yellow bell pepper, diced ½
Diced mushrooms ½ cup
Red onion, diced ½
Spinach 1 cup
Low fat milk 2 Tbsp
Dried Oregano ½ teaspoon
Dried Basil ½ teaspoon
Red pepper flakes ¼ teaspoon
Tomatoes, deiced 3 medium
Shredded low-fat mozzarella cheese 1 cup
Shredded Parmesan cheese ½ cup
- Preheat the oven to 350 F. Spray a 9-by-13-inch baking dish with cooking spray and set aside.
- In a large skillet over medium heat, heat the olive oil. When the oil is hot, add the garlic, red and yellow bell peppers, mushrooms, and onion, and sauté for 3 to 5 minutes, until tender.
- Mix in the spinach, and cook just until it wilts, 1 to 2 minutes. Remove the skillet from the heat.
- In a large bowl, whisk together the eggs, milk, oregano, basil, and red pepper flakes.
- Add the cooked vegetables, tomatoes, and mozzarella to the egg mixture. Stir to combine.
- Pour the mixture into the baking dish and sprinkle the parmesan cheese over the top.
- Bake for 35 to 40 minutes, or until lightly browned. Let the casserole rest for 5 minutes before serving.
- Store leftovers in the refrigerators for up to 1 week. Reheat before eating.
Per Serving: Calories: 133 Total fat: 8 g Sodium: 172 mg Total carbs: 3 g
Sugar: 1 g Fiber: 0 g Protein: 11 g
Post-op Servings: 1 square (2 – inch by 2 – inch) piece
Kent MS RDN CD, Sarah. Fresh Start Bariatric Cookbook: Healthy Recipes to Enjoy Favorite Foods After Weight-Loss Surgery . Rockridge Press. Kindle Edition.