152 Cals 14 Protein 5 Carbs 8 Fats
PREP TIME:
10 mins
COOK TIME:
50 mins
TOTAL TIME:
1 hr
YIELD:12
COURSE:Breakfast, Brunch
CUISINE:American
Make this delicious and easy breakfast veggie ham and cheese egg bake for brunch or make it ahead for meal prep for the week.
INGREDIENTS
olive oil spray
2 cups shredded reduced fat sharp cheddar, for gf, check labels
1 tbsp olive oil
1/3 cup sliced scallions
5 oz sliced shiitake mushrooms
1/2 cup chopped red bell pepper
7 oz finely diced lean ham steak
3/4 cup diced tomatoes, seeded
1 cup finely chopped broccoli florets
7 large whole eggs
5 large egg whites
1/4 cup fat free milk
1/2 tsp kosher salt
1/4 tsp ground black pepper
INSTRUCTIONS
Preheat the oven to 375°F.
Spray a 9 x 13 baking dish with oil.
Place 1 cup of cheese into the baking dish.
Heat the oil in a large nonstick skillet over medium heat; add scallions, mushrooms and red pepper and sauté until vegetables are tender, about 5 to 6 minutes. Add the tomatoes and cook 2 – 3 minutes. Add the ham and broccoli and remove from heat. Spread evenly over the cheese mixture.
In a large bowl combine the eggs, egg whites, milk, salt and pepper and whisk well. Slowly pour over the vegetables in the baking dish and top with remaining cheese.
Bake until a knife inserted near the center comes out clean, 32 to 35 minutes. Let stand 8 to 10 minutes before cutting into 12 pieces.
Serving: 1square, Calories: 152kcal, Carbohydrates: 5g, Protein: 14g, Fat: 8g, Saturated Fat: 2g, Cholesterol: 102mg, Sodium: 385mg, Fiber: 1g, Sugar: 1gBlue Smart Points:2Green Smart Points:4Purple Smart Points:3Points +:4
Health & Nutrition
