EGG CASSEROLE WITH SPINACH, PEPPERS, AND TOMATOES

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.

Ingredients:

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

Eggs                                                                18

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

 

  1. Preheat the oven to 350 F. Spray a 9-by-13-inch baking dish with cooking spray and set aside.
  2. 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.
  3. Mix in the spinach, and cook just until it wilts, 1 to 2 minutes. Remove the skillet from the heat.
  4. In a large bowl, whisk together the eggs, milk, oregano, basil, and red pepper flakes.
  5. Add the cooked vegetables, tomatoes, and mozzarella to the egg mixture. Stir to combine.
  6. Pour the mixture into the baking dish and sprinkle the parmesan cheese over the top.
  7. Bake for 35 to 40 minutes, or until lightly browned. Let the casserole rest for 5 minutes before serving.
  8. 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.

2019-09-12T00:57:47+00:00September 12th, 2019|