QUICK FACTS
PREPARATION TIME
15 min (for 6 serves)
COOKING TIME
1 hr and 0 min (for 6 serves)
BREAKFAST
Egg
SUMMARY
Beat weight gain with this warm and fabulous casserole recipe that is low in fat, yet packed with all the good for you nutrients!
INGREDIENTS
2.00 tablespoon (27 g)
olive oil
8.00 egg (352 g)
eggs
12.00 egg (360 g)
egg whites
2.00 cup (520 g)
skim milk
4.00 tablespoon (60 g)
Dijon mustard
500 g
wholegrain bread, cut into 1-inch cubes
500 g
reduced salt deli ham, diced
1.00 cup (85 g)
red capsicum, chopped
1.00 cup (85 g)
green capsicum, chopped
8.00 cup (280 g)
baby spinach, chopped
2.00 Tablespoon (4 g)
fresh rosemary, chopped
0.50 teaspoon (1 g)
black pepper, ground
40 g
reduced-fat cheddar cheese
METHOD
1. Preheat oven to 375 F (190). Grease a glass baking dish with oil.
2. Whisk eggs and milk in a medium bowl.
3. Add in mustard, rosemary, and pepper; whisk to combine.
4. Toss spinach, bread, ham, and capsicum in a large bowl. Add in the egg mixture and toss well to coat.
5. Transfer to the greased baking dish and press down to compact. Cover with foil.
6. Bake until set, about 40 to 45 minutes. Uncover, sprinkle with cheese and continue baking until puffed and golden brown, 15 to 20 minutes more. Transfer to a wire rack and cool for 15 to 20 minutes before serving.
NUTRITIONAL PANEL
Per Serve
Energy:
980.0 kJ (234.2 kcal)
Protein:
22.1 g
Total Fat:
5.9 g
-Saturated:
2.3 g
-Mono-Unsaturated:
2.0 g
-Poly-Unsaturated:
1.1 g
Total Carbs:
20.6 g
-Complex Carbs:
16.7 g
-Sugar:
3.8 g
Fibre:
2.9 g
Water:
171.4 mL
Alcohol:
0.0 g
Cholesterol:
131.3 mg
