Choosing eggs gives you a protein power punch to start your day. These baked breakfast egg dishes are a great way to make delicious, healthy meals for a group. They’re a great choice for elegant brunch entertaining or a weekday when you have a little extra time. Alternately, you can make a pie or quiche, cool it completely, and then cut it into individual servings and freeze them for later.
Broccoli and Cheese Pie
Preparation time: 20 minutes
Cook time: 30 minutes
Yield: 4 servings
Nonstick cooking spray
1 cup fresh broccoli, small florets
1⁄2 cup low-sodium chicken broth
2 egg whites, lightly beaten
1 whole egg, lightly beaten
1 cup skim milk
1 cup shredded cheddar cheese
1⁄4 teaspoon pepper
Preheat the oven to 350 degrees F. Coat a 9-inch pie pan with the cooking spray.
In a saucepan, cook the broccoli with the chicken broth, uncovered, over medium heat, stirring, until all liquid has evaporated, about 10 minutes. Transfer to a bowl and chill in the refrigerator for 5 minutes.
In another bowl, whisk together the egg whites and egg. Add the broccoli, milk, cheese, and pepper.
Pour the mixture into the pie pan and bake, uncovered, for 30 minutes, and check with a toothpick for doneness. (The pie may need to bake for up to 45 minutes.) Remove from the oven and cool.
Per serving: Kcalories 171 (From Fat 99); Fat 11g (Saturated 7g); Cholesterol 85mg; Sodium 268mg; Carbohydrate 5g (Dietary Fiber 1g); Protein 13g.
Tuscan Quiche
Preparation time: 30 minutes
Cook time: 40 minutes
Yield: 6 servings
24 ounces extra firm tofu
8 ounces vegan soy mozzarella
1 tablespoon olive oil
1⁄2 cup chopped fine garlic
1⁄2 cup chopped fine shallots
1 16-ounce can quartered artichoke hearts (in water)
1 pound blanched chopped spinach
Salt and pepper to taste
2 tablespoons nutritional yeast
1 tablespoon granulated onion
1 tablespoon granulated garlic
2 tablespoons soy margarine
1 cup whole-wheat pastry flour
Kosher salt
4 tablespoons ice cold water
Make the filling.
Chop tofu and mozzarella into cubes, place in a food processor, and mix until smooth. Place the mixture in a bowl and chill.
Meanwhile, add the olive oil, garlic, and shallots in a sauté pan.
Sauté until ingredients are translucent. Add the artichoke hearts and spinach to the pan and mix well. Season to taste with salt and pepper. Allow this mixture to cool and then add it to the tofu mixture. Add in the dry spices and stir well. Check for seasoning. Place the mixture in the fridge until ready to use.
Meanwhile, preheat the oven to 350 degrees F.
On a cutting board, cut margarine into flour and salt. Quickly add in the water, one tablespoon at a time, until the mixture forms into a solid dough mass. Roll the dough out to a half-inch thick pancake, and then drape it over an oiled 9-inch pie pan, tucking in all the corners. Bake for 15 minutes or until golden brown. Remove from the oven, cool.
Place the tofu mixture into the cooked pie shell. Smooth out the mixture and return to the oven for 25 minutes. Remove from the oven.
Cool until the center is firm; slice and serve.
Per serving: Kcalories 380 (Calories from Fat 159); Fat 18g (Saturated 2g); Cholesterol 0mg; Sodium 606mg; Carbohydrate 32g (Dietary Fiber 7g); Protein 30g.
Look for nutritional yeast in the bulk section of your local natural food store. It’s a complete protein and high in vitamin B-12. With its strong, nutty, cheesy flavor, it’s used as a cheese substitute.