Ingredients

3 shallots, sliced

1½ Tbsp garlic, minced

2 tsp light butter

salt and pepper, to taste

8 oz chicken breast, diced

nonstick cooking spray or parchment paper

1 cup fresh broccoli florets, chopped

1 cup zucchini, diced

1 cup yellow squash, diced

1 red bell pepper, diced

12 asparagus spears, chopped into 1” pieces

½ cup skim milk

5 eggs + 4 egg whites

¼ cup Parmesan cheese, grated

Instructions

1. Preheat oven to 350 degrees. In a small pan over medium-low heat, saute shallots, garlic, and butter until soft, about 3 minutes.
2. Sprinkle chicken with salt and pepper to taste. Add chicken to pan with shallots and garlic and cook for an additional 8-10 minutes or until chicken is done and slightly browned.
3. Spray a 9” round deep casserole dish with cooking spray or mold parchment paper to dish shape for easy removal.
4.  Place all vegetables and chicken with shallots into the prepared dish.
5. Whisk together milk, eggs, and Parmesan cheese and pour over contents in the dish.
6. Bake for 20-30 minutes, or until eggs are set in the center but not brown.

Nutritions

Per Serving (1/6 of recipe):
Calories: 181
Fat: 7g
Carbohydrates: 10g
Fiber: 2g
Net Carbs: 8g
Protein: 24g
Sugars: 2g
Sodium: 347mg
Vitamin A: 14%
Vitamin C: 92%
Calcium: 11%
Iron: 6%