Breakfast can be a real chore when you need to get out of the
house quickly. One thing that can really help is taking a bit of time on
the week-end to make breakfast ahead of time. This recipe keeps well in
the fridge for a couple of days. Just pull out a square and pop it in
the microwave for a minute or so. Otherwise, just store the squares in
the freezer and thaw as needed. Check out the option at the end of the
recipe for my original (though more time consuming) vision.
EGG BAKE
3 cups shredded hash brown potatoes, thawed
8 egg whites
4 whole eggs
½ cup fat free milk
½ cup frozen chopped spinach, thawed and patted dry with paper towel
½ reduced-fat cheddar cheese, shredded
salt and pepper to taste
Preheat oven to 350°. Lightly spray a 9x13 pan with olive oil cooking spray. Press potatoes into the bottom of the pan and up the sides. Bake potatoes for ½ hour or until the edges brown. While the potatoes are cooking, mix the egg whites, eggs, milk, spinach, and seasonings. Pour egg mixture over the potatoes. Sprinkle with cheese. Return pan to oven for ½ hour or until eggs are set. Cut into 8 squares.
Nutrition per serving (1 square)
calories - 236
saturated fat - 3.3 g
fiber - 2 g
protein - 10.5 g
Options
Bulk up this recipe with any veggies you have on hand.
My original thought was to press the potatoes into muffin tins for individual egg muffins, but I wanted a method that was quicker. If you try the muffin method, you may have to adjust the cook time to properly set the eggs.
Article Source:
http://EzineArticles.com/?expert=Betsy_McGuire
3 cups shredded hash brown potatoes, thawed
8 egg whites
4 whole eggs
½ cup fat free milk
½ cup frozen chopped spinach, thawed and patted dry with paper towel
½ reduced-fat cheddar cheese, shredded
salt and pepper to taste
Preheat oven to 350°. Lightly spray a 9x13 pan with olive oil cooking spray. Press potatoes into the bottom of the pan and up the sides. Bake potatoes for ½ hour or until the edges brown. While the potatoes are cooking, mix the egg whites, eggs, milk, spinach, and seasonings. Pour egg mixture over the potatoes. Sprinkle with cheese. Return pan to oven for ½ hour or until eggs are set. Cut into 8 squares.
Nutrition per serving (1 square)
calories - 236
saturated fat - 3.3 g
fiber - 2 g
protein - 10.5 g
Options
Bulk up this recipe with any veggies you have on hand.
My original thought was to press the potatoes into muffin tins for individual egg muffins, but I wanted a method that was quicker. If you try the muffin method, you may have to adjust the cook time to properly set the eggs.