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Quick Egg Bake

Gerri French, MS/RD, CDE
September 2006

Ingredients & Methods

Makes 4 servings

Quick Egg Bake

2 teaspoons butter; or 1 teaspoon canola oil or olive oil plus 1 teaspoon butter
8 large mushrooms, sliced
8 halves oven-dried tomatoes, chopped (see Note below) or 4 fresh Roma tomatoes, diced
2 green onions, minced
1½ cup egg substitute, equivalent to 6 eggs (or use combination of whole eggs and egg substitute)
½ cup half-and-half or milk
4 tablespoons grated Parmesan, Romano or Asiago cheese
Nutrition at a Glance (per serving)
Calories170
Total fat8g
Saturated fat4g
Carbohydrate7g
Dietary fiber2g
Protein16g


Method:

  1. Preheat oven to 325°. Melt butter in a large skillet and sauté mushrooms for about 2 minutes, stirring often until aromatic and partially cooked.
  2. Add tomatoes and onions and cook another 2 minutes. Remove from stove and add grated cheese.
  3. While vegetables are cooking, measure egg substitute and half-and-half. Butter or spray an 8"-square baking dish or loaf pan with cooking spray. Pour half the egg mixture into pan; add vegetables and top with the rest of the egg mixture.
  4. Bake until eggs are set, about 35 minutes.

Additional Suggestions and Variations

  • Add sliced or shredded zucchini
  • Add slices of roasted or fresh peppers
  • Add chopped spinach or Swiss chard
  • Use a variety of onions and add some garlic
  • Use a mixture of cheeses, including ricotta or cottage cheese
  • Add breakfast or lean Italian sausage or Canadian bacon
  • Add small cubes of plain or seasoned tofu

Note:

Oven-Dried Tomatoes

At the end of summer and in early fall, take advantage of the abundance of tomatoes available at bargain prices and stock up. You can make your own sun-dried tomatoes in your oven. The process is time-consuming but does not require much attention.

Roma tomatoes work well, since you only need to slice smaller tomatoes in half; large tomatoes can be sliced lengthwise in quarters.

Spread tomatoes cut-side down on a baking pan (with or without cooking foil) that has been sprayed or coated with olive oil. Sprinkle tomatoes with salt or seasonings, if desired, and place in an oven set to 250°.

The tomatoes can take three hours or more to dry; the time will vary depending upon the size of the tomatoes and the consistency you prefer. I often prepare tomatoes in the evening and cook them for about three hours, then turn off the heat and let them continue to dry overnight in the oven. These tomatoes have more moisture than the store-bought tomatoes, so they do not need to be rehydrated before using. However, they should be stored in the refrigerator if you do not use them within 24 hours.

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