|If you have a broken arm (or just want a smaller size) this is a delicious breakfast casserole!|
It's now been two weeks since I slipped on my icy steps and landed flat on my back with a broken arm. Before that I'd been doing well with my yearly return to Phase One of the South Beach Diet, but I confess the broken arm did trigger a few days of total comfort eating. Then I got over it and decided I really DID want to get back on track. I've been even more grateful than usual to have Jake to help with recipes I've been trying out for A Month of Daily Phase One Recipes, but there are also times I have to cook for myself if I want to stick to Phase One.
A few things I've learned about cooking with a broken arm:
1- Even a small pan is heavier than you realize if you're picking it up with one hand.
2- Ingredients that need a lot of chopping or special treatment are just too much trouble.
3- If it takes something you usually avoid (like a little bacon) to get you to cook, that's ok.
So with those principles of broken arm cooking in mind I made this smaller-than-usual breakfast casserole, and it's been great to have in the fridge!
I used just four pieces of pre-cooked bacon, cooked it more in the microwave, and then blotted off as much of the fat as I could. (I know bacon isn't really recommended for the South Beach Diet, so use turkey bacon if you don't have a broken arm!)
Spray a very small (9"x7" or 8"x8") glass casserole dish and combine the crumbled bacon, cottage cheese, Feta, and green onions. Season with a little Spike Seasoning (or other all-purpose seasoning) and some fresh ground black pepper.
Bake at 375F/190C for 30-35 minutes, or until the mixture is set and starting to lightly brown. Serve hot. This keeps well in the fridge and can be reheated in the microwave for 1-2 minutes.
(Makes 4 servings; recipe created by Kalyn when she had a broken arm but needed a good Phase One breakfast.)
4 strips bacon or turkey bacon
1 cup low-fat cottage cheese, rinsed and drained
3 oz. (1/3 cup) crumbled Feta
1/3 cup sliced green onions
Spike Seasoning to taste (or use other all purpose seasoning mix)
fresh ground black pepper to taste
8 eggs, well beaten
Preheat oven or toaster oven to 375F/190C. Spray a very small (9"x7" or 8"x8") glass casserole dish with nonstick spray.
Cook bacon in the microwave until it's very crisp and blot away the fat with paper towels, then crumble. Drain the cottage cheese into a fine-mesh colander, spray with cold water until the creamy part washes away and only the curds remain, and let drain. Crumble the feta, slice the green onions, and beat the eggs.
Combine the crumbled bacon, cottage cheese, Feta, and green onions in the casserole dish. Season the ingredients with Spike Seasoning and pepper, pour over the beaten eggs, and gently stir so all ingredients are combined.
Bake 30-35 minutes, or until the mixture is firm and starting to slightly brown on top. (It will puff a bit while it cooks and then settle back down as it cools. Serve hot. This keeps well in the fridge and can be reheated in the microwave for 1-2 minutes.
South Beach Suggestions:
Breakfast casseroles like this one made with low-glycemic ingredients are a great idea for a quick breakfast, lunch, or dinner for any phase of the South Beach Diet. It is important to use low-fat cheese. Regular bacon is not really recommended, but turkey bacon or Canadian bacon would be good in this.
I chose the South Beach Diet to manage my weight partly so I wouldn't have to count calories, carbs, points, or fat grams, but if you want nutritional information for a recipe, I recommend entering the recipe into Calorie Count, which will calculate it for you.
More Phase One Ideas for Breakfast Casseroles:
Kale and Feta Breakfast Casserole
Roasted Green Bell Pepper and Roasted Tomato Breakfast Casserole with Feta and Oregano
Breakfast Casserole with Spinach, Leeks, Cottage Cheese and Goat Cheese
Breakfast Casserole with Mushrooms, Green Bell Peppers, and Feta
Broccoli Cheese Breakfast Casserole
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