Showing posts with label Breakfast under 400 calories. Show all posts

Easy Baked Egg & Ham Tortillas


Ingredients
1 medium red pepper, diced
1/2 cup diced onion
5 ounces frozen spinach, thawed and squeezed to remove moisture
2 chicken sausage links, chopped
6 large eggs
4 ounces cheese, grated
1 1/2 cups milk
3 cups bread, cubed (Italian loaf or a baguette work well)
Black pepper, to taste
1 teaspoon paprika
Optional: ½ tsp cayenne pepper

Method

  1. If serving immediately, preheat oven to 350F, alternatively, you may cover prepared mixture with plastic wrap and refrigerate overnight for baking the next day. 
  2. Combine all ingredients in a large bowl and mix until well combined. Spoon into a greased 9 inch x 9 inch baking pan. 
  3. Bake at 350F for 50-60 minutes, until desired degree of doneness is reached. 

Nutrition Information
Serves: 4 | Serving Size: 1/4 of 9″X 9″ pan piece
Per serving: Calories: 387; Total Fat: 20g; Saturated Fat: 10g; Monounsaturated Fat: 7g; Cholesterol: 355mg; Sodium: 465mg; Carbohydrate: 20g; Dietary Fiber: 2g; Sugar: 8g; Protein: 23g

Broccoli & Sun-dried Tomato Quiche

Ingredients

1 (9 inch wide) deep dish frozen pie shell
5 ounces (approx. 2 cups) bagged broccoli florets, coarsely chopped in food processor
1/2 cup chopped onion
3 tablespoons olive oil
1/2 teaspoon salt
1/2 teaspoon ground black pepper
1/2 teaspoon paprika
1 cup half and half
1/4 cup pre-chopped, oil packed sun-dried tomatoes
1 cup (approx. 4 ounces) shredded Parmesan-Romano-Asiago cheese blend, divided
3 large eggs

Method
  1. Preheat the oven to 400°F. Bake the pie shell for 8 minutes, occasionally pricking with a fork to deflate any air bubbles, or until lightly colored. 
  2. Remove the shell and set aside. 
  3. Reduce the oven temperature to 350°F. Meanwhile, in an 8 inch x 8 inch microwaveable baking dish, combine the broccoli, onion, oil, salt, pepper, and paprika. 
  4. Cover with plastic wrap, leaving a small corner vent. Microwave on high power, stirring once, for 3 minutes, or until sizzling. Remove. Add the half-and-half, tomatoes, and 3/4 cup of the cheese. 
  5. Add the eggs, one at a time, beating with a fork after each addition. 
  6. Pour the filling into the reserved pie shell. Sprinkle with the remaining 1/4 cup of the cheese. Bake for about 35 minutes, or until set. Let stand for 15 minutes. 
Nutrition Information
Serves: 6 | Serving Size: 1/6 of dish
Per serving: Calories: 394; Total Fat: 31g; Saturated Fat: 13g; Monounsaturated Fat: 8g; Cholesterol: 138mg; Sodium: 652mg; Carbohydrate: 18g; Dietary Fiber: 4g; Sugar: 3g; Protein: 14g
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