Plus up your meal plan — try a fresh twist with this veggie-packed egg dish. Be sure to tag us @ratiofood when you plate this delicious egg bake.
Special thanks to Betty Crocker for this tasty recipe.
*Always consult your physician before starting an eating plan that involves regular consumption of high fat foods. See information for calorie, total fat and sat. fat content.
Ingredients
- Nonstick cooking spray
- 12 ounces fresh asparagus or 1 9-ounce package frozen asparagus cuts
- 1 small yellow sweet pepper, cut into 1/4-inch-wide strips
- 1/2 of a small zucchini, halved lengthwise and cut into 1/4-inch-thick slices (about 1/2 cup)
- 1/3 cup chopped onion
- 1/4 cup chopped bottled roasted red sweet peppers, drained
- 1/2 cup shredded reduced-fat mozzarella cheese (2 ounces)
- 10 large eggs or 8 extra-large eggs
- 1/2 cup fat-free milk
- 1 tablespoon snipped fresh dill or 1 teaspoon dried dillweed
- 3/4 teaspoon salt
- 1/4 to 1/2 teaspoon ground black pepper
- 2 tablespoons Gold Medal™ all-purpose flour
- 3 tablespoons finely shredded Parmesan cheese
- Fresh dill sprigs (optional)
Steps
- Preheat oven to 350°F. Lightly coat a 2-quart rectangular baking dish with nonstick cooking spray; set aside
- If using fresh asparagus, snap off and discard woody bases. If desired, scrape off scales. Cut into 1-inch-long pieces.
- In a large saucepan, bring about 1 inch water to boiling. Add asparagus, yellow sweet pepper strips, zucchini, and onion. Return just to boiling; reduce heat slightly. Cover and boil about 5 minutes or until crisp-tender. Drain well. Stir in roasted red sweet peppers. Spread asparagus-pepper mixture evenly in baking dish. Sprinkle with half of the mozzarella cheese.
- In a large bowl, whisk together egg product, milk, snipped or dried dill, salt, and black pepper until well mixed. Whisk in flour, making sure it is completely combined. Pour egg mixture over vegetables in baking dish. Bake, uncovered, about 35 minutes or until slightly puffed and top shakes set. Sprinkle with remaining mozzarella cheese and the Parmesan cheese. Let stand for 10 minutes before serving. If desired, garnish individual servings with dill sprigs.
Tips
Tip 1: Think again before you toss the yolk from the egg. We covered it before here, but eggs are a nutrient powerhouse you want to consume in their entirety to reap the most nutritional bang for your bite.
Tip 2: Vegetables of all kinds work in this delicious egg bake. If you can’t source asparagus or zucchini, use what you can find (mushrooms, onion, and jarred red bell peppers work great. Just sauté the raw vegetables in extra virgin olive oil before you add to the egg bake.
†Net Carbs = 6g Total Carbohydrate – 1g Fiber – 0g Sugar Alcohols
Nutrition
Nutrition Facts
Serving size: 1 slice
Amount per serving
Calories
130
Calories from Fat 15
| Nutrient | % Daily Value* |
|---|---|
| Total Fat 7g | 11% |
| Saturated Fat 3g | 15% |
| Trans Fat 0g | |
| Cholesterol 210mg | 70% |
| Sodium 380mg | 16% |
| Total Carbohydrate 6g | 2% |
| Dietary Fiber 1g | 4% |
| Total Sugars 3g | |
| Includes Added Sugars | |
| Protein 11g | |
| Calcium | 14% |
| Iron | 1% |
| Vitamin A | 23% |
| Vitamin C | 27% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Exchanges
0 starch; 0 fruit; 0 other carbohydrates, 0 skim milk; 0 low-fat milk; 0 milk; 1 vegetable, 1 very lean meat; 0 lean meat; 0 high-fat meat; 0 fat
*Percent Daily Value are based on a 2,000 calorie diet.