Healthy egg and veggie bake

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This recipe comes from a friend of a friend.  She claims to have been eating this dish for breakfast for the past year.  It ticks lots of boxes – high protein, veggie packed and make ahead.  I usually make a lasagna dish full of this on a Sunday night and eat it all week, re-heated in the microwave each morning amidst the madness of breakfast time in our house.  It is also great for lunch with a salad – think of a crustless quiche.  The flavour combos are endless so make whatever you like to eat.

Ingredients:

1-2 portabella mushrooms or a pack of chestnut [crimini] mushrooms, sliced

4-6 cups (one small bag) baby spinach

4 sausages, sliced into rounds (recommend Applegate Organics Sweet Italian Chicken and Turkey sausage found at Wholefoods) or half a pound of ground Italian chicken sausage

Egg whites, 16 ounces (454g) organic liquid

2 tablespoons Parmesan cheese

Other additions:

  • Cherry tomatoes
  • Sundried tomatoes
  • Kale
  • Red bell peppers
  • Parmesan or Feta
  • A few whole eggs
  • Zest of a lemon
  • Cooked bacon in place of the sausage
  • Smoked salmon in place of the sausage

To Make:

  1. Prepare a 9×11 baking dish with a non-stick spray and put the sausage in it before putting it in the oven at 400F 200C for around 20 minutes or until the sausage is cooked.
  2. Add the mushrooms to the cooked sausage and return to the oven for 5 minutes
  3. Microwave the spinach in a covered bowl so that it wilts.  My microwave does a whole bag in about 2 minutes
  4. Transfer spinach to the baking dish and stir so that the sausage, mushroom and spinach is combined.  Season with salt, pepper and chili flakes.
  5. Pour egg whites over top of everything until they reach just above veggies and sausages
  6. Season with a little salt and pepper
  7. Bake at 350F (160C) for about 20-25 minutes – you want the egg to be cooked and solid but not browned and dried out.  Cut into squares.   Each egg bake should give you 8 generous size portions.
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4 thoughts on “Healthy egg and veggie bake

  1. This was a big hit at my house. We used some Cajun chicken sausage and sweet peppers I found at the Campbell farmer’s market. I also went about 1/2 and 1/2 on egg white and whole eggs. It’s going to be a good week for breakfast at our house.

  2. Pingback: Salted caramel burnt creams – perfect make ahead dessert | yousaytomatocooking's blog

  3. Pingback: ten nourishing breakfast ideas | you say tomato cooking

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