
Serve this colorful, Southwestern-inspired, delicious casserole for breakfast — and enjoy the leftovers cold the next day. It's full of healthy touches, including whole-grain bread, spinach and red peppers!
Prep time: 20 minutes plus 4 hours+
Cooking time: 45 minutes
Ingredients
Nonstick cooking spray
6 slices hearty whole-grain bread, cut into cubes
1 (10-ounce) package frozen chopped spinach, thawed and liquid squeezed out
1 (7-ounce) jar roasted red peppers, drained and chopped, or 1 red bell pepper, roasted and chopped
1½ cups (6 ounces) shredded Mexican blend cheese or sharp cheddar cheese
3 cups nonfat milk
1 carton (8 ounces) egg substitute
1 teaspoon garlic powder
1 teaspoon cumin
½ teaspoon black pepper
½ teaspoon salt
Directions
Before you begin: Wash your hands.
- Layer the bread in a 9-by-13-inch baking dish coated with the nonstick cooking spray. Sprinkle evenly with spinach, red peppers and cheese.
- Combine nonfat milk, egg substitute, garlic powder, cumin, black pepper and salt in a large bowl. Pour over the bread mixture.
- Cover and refrigerate at least 4 hours or overnight.
- Preheat oven to 350ºF.
- Bake, uncovered, for 45 minutes or until a knife inserted into the center comes out clean. Let stand for 10 minutes before serving.
Cooking Note
For flavor versatility, replace red peppers with 3 plum tomatoes, seeded and diced. For a heartier version, add 1 pound turkey sausage, cooked and drained.
Nutrition Information
Serving size: ¹⁄₉ of casserole
Serves 9 for breakfast or 12 as a side dish
Calories 280; Total Fat: 13g; Saturated Fat: 7g; Cholesterol: 30mg; Sodium: 810mg; Total Carbohydrate: 23g; Dietary Fiber: 4g; Protein: 21g.
Lori Miller, LD, is a contributor to "Cooking Healthy Across America" by the American Dietetic Association and Food and Culinary Professionals, a Dietetic Practice Group of ADA (John Wiley and Sons 2005).
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