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No-Fail Vegetable Egg Bake

No-Fail Vegetable Egg Bake         

This all-in-one breakfast is supereasy and is beautiful as well as tasty!         Egg Bake with tomato on top

Makes 13x9x2-inch baking dish; Serves 12                                      

Ingredients

Crust

1 1/3   cups dry instant brown rice, cooked

1         egg, beaten (or 1⁄4 cup egg substitute)

1         cup shredded Colby jack cheese

Filling

1         medium onion

8         ounces sliced fresh mushrooms**

1-2      Tbsp olive oil

1        cup shredded Colby jack cheese

4        Tbsp fresh chopped basil or (2 tsp dried, crushed)

10      fresh eggs (or 1 3/4 cups egg substitute)

1        (12-ounce) can evaporated skim milk

1⁄2     tsp black pepper

2        large tomatoes, sliced thin, 12 slices

** Note: add whatever vegetables you’d like—such as fresh spinach, bell pepper, or asparagus

 

Directions

Preheat oven to 350 degrees. Coat a 13x9x2-inch baking dish with nonstick cooking spray. Set aside.

For Crust: Prepare rice according to package directions. While rice is hot, add beaten egg and shredded cheese. Fold together until well blended. Pour rice mixture into baking pan, pressing hot rice evenly against sides and bottom. Place pan in refrigerator while you prepare the filling. 

For Filling: In a large skillet, sauté onion and mushrooms in oil until onions are translucent and mushrooms are softened. Spread cooked vegetables over rice crust. Sprinkle shredded cheese over vegetables. Add fresh chopped basil evenly over the cheese. (note: this is a good place to pause and refrigerate overnight, if you choose. Then finish in the morning.)

Beat eggs (or egg substitute), milk, and pepper until well blended. Pour slowly over vegetable-cheese layer. Gently place tomato slices on top. Sprinkle with fresh or dried basil if desired. Bake.

Oven:     350o F.             Time: 60 minutes
Egg Bake is done when a knife inserted near the center comes out clean. Let stand 10 minutes before serving.

 

Nutrition Facts (made with whole eggs): One serving provides 210 calories; 13 g Pro; 16 g Carb; 11 g Fat; 5 g Sat Fat; 210 mg Cholesterol; 190 mg Sodium; 205 mg Calcium; 1 g Fiber (Good protein source that provides 15% of Vit A; 10% of Vit C; 20% Calcium; and 6% Iron.) Count as 1 Carb Choice.

Nutrition Facts (made with egg substitute-recommended for those following a low-cholesterol mealplan or have Type 2 diabetes): One serving provides 160 calories; 11 g Pro; 16 g Carb; 6 g Fat; 3 g Sat Fat; 15 mg Cholesterol; 210 mg Sodium; 205 mg Calcium; 1 g Fiber (Good protein source that provides 15% of Vit A; 10% of Vit C; 20% Calcium; and 6% Iron.) Count as 1 Carb Choice.