Allergies and Intolerances
Serve this colorful, Southwestern-inspired, delicious casserole for breakfast — and enjoy the leftovers cold the next day. Just don't tell anyone that you've added so many healthy touches — whole-grain bread, spinach and red peppers!
Non-stick 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) Mexican/taco flavored cheese or sharp cheddar cheese
3 cups non-fat milk
1 carton (8 ounces) egg substitute
1 teaspoon garlic powder
1 teaspoon cumin
½ teaspoon black pepper
½ teaspoon salt
Before you begin: Wash your hands.
- Layer the bread in a 9 x 13-inch baking dish coated with the non-stick cooking spray. Sprinkle evenly with the spinach, red peppers and cheese.
- Combine the non-fat 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.
Serves 9 for breakfast or 12 as a side dish. Hands-on time: 20 minutes; cooking time: 45 minutes; standing time: 4 hours or overnight.
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.
Serving size: 1/9 of casserole
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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