Sunny Baked Eggs and Vegetables
Breakfast |
Main Dishes |
Vegetarian |
WIC Friendly
This colorful, fluffy breakfast dish tastes great any time of day.
6
Servings
60 minutes
Total Time
$0.64
Cost per serving
| Temperature: | 350 degrees |
| Serving size: | 1 1/3 cups |
| Prep time: | 15 minutes |
| Cook time: | 45 minutes |
| Total time: | 60 minutes |
| Equipment: | 2 quart baking dish or pan (square or round) Cutting board Box grater Skillet, 10 inches Large mixing bowl |
| Utensils: | Knife Spoon to mix |
Serving Suggestion:
Sliced tomato, glass of fat-free milk and ½ cup of fruit
Or side salad
Pack for lunch with fruit
Nutrition Facts
Recipe PDFIngredients
Cooking spray
1 tablespoon olive oil
1 onion, finely chopped
2 cups sliced or diced vegetables on hand: sweet pepper, mushrooms, spinach, grated carrots, zucchini, yellow squash, peas, black beans, tomatoes
6 large eggs
1/2 cup fat-free milk
1/4 teaspoon ground black pepper
4 slices whole-grain bread, cut in 1/2 inch cubes (about 4 cups)
1/2 cup shredded cheese
Instructions
- Before you begin wash your hands, surfaces, utensils, and vegetables.
- Put rack in center of oven and preheat oven to 350 degrees.
- Spray 2 quart baking dish (square or round) with cooking spray.
- Heat oil in a 10-inch non-stick skillet. Sauté onion and vegetables for 5-8 minutes, until tender. Remove from heat to cool.
- Beat eggs, milk, and pepper in large bowl. Set aside.
- Arrange bread cubes in bottom of pan. Sprinkle with shredded cheese.
- Add sautéed vegetables.
- Pour in egg mixture.
- Bake uncovered for 45 minutes, until set. Egg dishes should be cooked to 160 degrees.
- Allow to sit for 10 minutes before serving.
Tips
- You can make individual servings by baking in 2 1/4 inch muffin tins (large). Spray each muffin cup or line with bake cup. Add each layer: bread, cheese, cooked vegetables, egg mixture. Cooking time is 15-20 minutes. Eggs are set when still slightly moist in the center. Check with a toothpick. Yield: 12 egg cups.
- If you use a square pan the corners will cook more quickly than the center.
- Try these vegetable combinations:
- Frozen: peas, broccoli, sweet peppers, chopped spinach. Add 1 teaspoon Italian Seasoning.
- Fresh: Grated carrots, grated zucchini, chopped spinach, mushrooms. Add 1 tablespoon fresh chopped parsley.
- Canned: black beans, diced tomatoes, corn. Drain each. Add 1 teaspoon ground cumin. Save the tomato and corn liquid to use as stock for soup.
- Refrigerate leftovers or freeze individual servings.
- Assemble, refrigerate overnight and then cook for a filling breakfast.
Ingredients
What goes in Sunny Baked Eggs and Vegetables?
Black Beans
White Onion
Sliced Tomatoes
Spinach
Zucchini
Nutritional Information(Per Serving)
CALORIES
200
TOTAL FAT
11g
SODIUM
310mg
TOTAL CARBS
14g
PROTEIN
12g
