Thursday, January 10, 2013

Recipe for Broccoli, Ham, and Mozzarella Baked with Eggs

Broccoli, Ham, and Mozzarella baked with eggs.
Lots of broccoli with a little ham and low-fat mozzarella, baked with eggs.  Delish!

If you're trying Phase One for the new year how's it going for you?  So far Phase One is going well for me, but I'm now an official member of the Two-Finger Typing Club, due to a bad fall on the icy steps of my house, which resulted in a broken arm (ugh!)  So if things are not quite as efficient around here as usual, you'll know why.  However, I'm determined that A Month of Daily Phase One Recipes is going to go on.  I think trying to eat vegetables with every meal is one of the best diet tips ever, and I enjoyed some of this delicious Broccoli, Ham, and Mozarella Egg Bake for breakfast today.  I've made this twice, once in a flatter version and then again in the one in these photos which has a bit more broccoli, ham, and egg. I'll give a range in the recipe so you can decide which version you want.

I don't eat a lot of ham, so I like these these thick lean ham steaks from Costco, which come in packs of 3, individually wrapped.  You can use one and freeze the other two.

Use 1-2 cups of lean diced ham for this recipe.

I used 6 whole cups of barely-blanched broccoli, but you can get away with less.

Spray a 9x12" casserole dish with non-stick spray and layer the broccoli and then the ham.

Then put grated low-fat mozzarella and green onions over that.  Season to taste with Spike Seasoning and fresh-ground black pepper.

Beat the eggs and pour them over the other ingredients.

Then use a fork to "stir" just until all the ingredients are coated with egg.

Bake at 375F/190C for 35-45 minutes (depending on which version you choose and how done you like it.  Serve hot.  This can be kept in the fridge for at least a week and reheated in the microwave.


Broccoli, Ham, and Mozzarella Baked with Eggs
(Makes 8 servings; recipe created by Kalyn.)

Ingredients:
4-6 cups very small broccoli flowerets, blanched about 2 minutes, then drained well.
1-2 cups diced ham (1/2 - 1 lb.)
1 cup low-fat grated Mozzarella
1/3 cup thinly sliced green onion (optional, but good)
8-10 eggs, well beaten
Spike Seasoning (or other all-purpose seasoning blend) to taste (I use about 1 tsp.)
fresh-ground black pepper, to taste
low-fat sour cream, for serving (optional)

Instructions:
Heat oven to 375F/190C.  Spray a 9"x12" casserole dish with non-stick spray.  (The dish can be slightly smaller too, especially if you use the smaller amounts of ingredients.)

Bring a medium-sized pot of water to a boil and cook the broccoli just 2 minutes; then pour into a colander placed in the sink and let it drain well.  Dice the ham while the broccoli drains.  

Layer broccoli, ham, Mozzarella, and green onions (if using) in casserole dish.  Season with Spike Seasoning and fresh-ground black pepper and pour beaten egg over.  Use a fork to "stir" the mixture just until all the ingredients are coated with egg.  (It might look like there is not enough egg, but carry on!)

Bake 35-45 minutes, or until all the mixture is set and the top is starting to lightly brown.  (If you use the higher amount of eggs, it will take the longer baking time, but start to check after about 30 minutes.)    Serve hot, with low-fat sour cream if desired.  This can be kept in the fridge for at least a week and reheated in the microwave.

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South Beach Suggestions:
Broccoli, ham, cheese, and eggs are all very low-glycemic ingredients, so as long as you're careful to use lean ham and low-fat Mozzarella, this is a perfect breakfast (or lunch or dinner) for any phase of the South Beach Diet.

Nutritional Information?
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 Breakfast Ideas from Kalyn:
Tuscan Baked Eggs with Tomatoes, Red Onion, Garlic, Parmesan, and Herbs
Mexican Baked Eggs with Black Beans, Tomatoes, Green Chiles, and Cilantro
Kale and Feta Breakfast Casserole 
Swiss Chard, Mozzarella, and Feta Egg Bake
Spinach and Mozzarella Egg Bake  

Blogger Disclosure:
Posts may include links to my affiliate account at Amazon.com, and Kalyn's Kitchen earns a few cents on the dollar if readers purchase the items I recommend, so thanks for supporting my blog when you shop at Amazon!
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31 comments:

Lydia (The Perfect Pantry) said...

Dishes like this (minus the ham, for me) are my favorite way to start the day. Whenever I eat broccoli at breakfast, I feel that my day is off to a virtuous start.

Kalyn Denny said...

Lydia, that's how I feel when I have kale or broccoli for breakfast too.

Cristin said...

My goodness! I read yesterday's post earlier today and was sorry to hear of your injury. I'm doing some meal planning right now and was looking through your recipes when I found this one...and then was surprised to realize you posted it today!!! You appear to have mastered the two fingered typing technique! I made your baked pesto chicken yesterday and it was a huge hit, and this recipe looks like a great option for Saturday morning. Thanks for these wonderful recipes! It's really making my renewed effort with South Beach (I'm on day 4 of phase 1) MUCH easier. Sending up prayers that you heal quickly!

Kalyn Denny said...

Cristin, it takes me a while, but I can do it!

Cyndi said...

On my list for after my next commissary trip. I love the combination of ham and broccoli.

janet @ the taste space said...

I should include more veggies in my breakfast... but somehow it doesn't seem to go with my typical chocolate oats. Will have to fix that. Hope your arm heals soon and you adapt to 2 finger typing soon!

Simona said...

Ouch, Kalyn, I am sorry to read about your arm. I hope it heals fast and completely.

Joanne said...

Oh Kalyn I'm so sorry about your injury!! That's awful! I hope your back to yourself in no time!

Debbie said...

Hi Kalyn, I'm a new follower of your blog as of Jan 9. I just started the South Beach Diet 4 days ago & I wanted to roast some mushrooms for dinner (I love mushrooms & I usually sauté them in a lot of butter, but wanted to do something a lot healthier). So, I googled "roasted mushrooms" and your link came up. Boy, do I feel lucky! Your recipes & blog are just what I needed… I couldn't believe that I stumbled upon your blog having just restarted SB!! This will definitely help me stick to it this time around.

Thanks so much for your great recipes & tips and I hope your arm heals quickly!

carrimak said...

Kalyn; this doesn't need posting...so sorry about your arm. But suggest that you look into Dragon Dictation...my daughter is using this do to hand problems and it's really excellent. She dictates almost everything and it's usually near perfect. Available for PC or Mac. A bit of learning involved but it might make your life much easier while your arm heals, and also it's fun to dictate!!

All best, from a frequent follower.

gfe--gluten free easily said...

Kalyn, you're amazing ... both for your recipes and your "forge on" attitude! This recipe would be perfect for breakfast after my Valentine's Day party next month. I always look for healthy and hearty recipes for our overnight guests.

No need to reply to me. Just hoping you heal quickly!

Hugs,
Shirley

iona said...

hi snap i also have a broken arm, ice skating, i have recently found your blog, and love your recipes xxx

Maureen Witmer said...

Oh yum! This would make a nice addition to a meal you're bringing to a new mom. Looks like a protein-filled, healthy breakfast. Thanks for sharing. Get well soon!

Chrissy Pope said...

I wonder how this would be with chicken for dinner??? I may try it. Thank you for sharing all of your recipes! Praying fir healing.

The Torsell Family said...

Aunt Kalyn! I hope you are ok! We are not on FB anymore so this is the first I heard about your arm. Dang snow and ice. Love you. Heal quickly. And p.s. love this recipe too!

Kalyn Denny said...

Chrissy, I think this could be a side dish, good idea.

Becca, I am hanging in there. Not fun though.

dogladydi said...

So very sorry to just read of your fall. You have enough wonderful recipes to keep us all busy in the kitchen. Get healed!

katiez said...

I keep forgetting about these great egg dishes... They will be perfect for that extra bit I look for at lunch (to go with my apple and yogurt...)

Stacy said...

This is excellent! I added some cooked asparagus because I had it and it turned out great! Yum! :-)

~Stacy @ Stacy Makes Cents

Cheryl Stibbs said...

Made this tonight for dinner...so simple and yummy. I plan on have leftovers for breakfast. This recipe is a keeper

Kalyn Denny said...

Cheryl, so glad you enjoyed it!

Andrea said...

This was very good! I used 8 eggs and cooked it for 45 minutes and it came out wonderful! Next time I think I'll add some sautéed onions and a bit more ham.
Thank you for such a delicious dinner idea!

CANDICE FINNEY said...

Hi,
I just found this recipe on pinterest and I know I'm about a year late but can I use thawed frozen broccoli in this? My husband is not a fan of broccoli but me and the kiddos are so I usually buy frozen since we need a lot less with just us eating.

Kalyn Denny said...

I haven't made it with frozen broccoli, but it's probably not bad. I would just thaw the broccoli, don't pre-cook, and be sure to drain well.

Jennifer Rouse said...

Can you make this the day before cooking?

Kalyn Denny said...

Jennifer, I haven't tried it that way. If you wanted to make it ahead, I would cut up ham, grate the cheese, blanch the broccoli, and even beat the eggs ahead and store ingredients separately, then assemble and bake the next day. You might need to cook a little longer if everything is cold from the fridge; I'd let it come to room temperature before baking if you have time.

Kalyn Denny said...

People are obviously free to use any ingredients they choose when they use my recipe. However, this site contains recipes suitable for the South Beach Diet, and comments arguing against those principles or recommending or linking to other eating plans will not be published.

Neil Kouyoumjian II said...

I make this all the time, the possibilities are endless.You can sit at the table and eat it or put between two pieces of bread and eat it on the go!!

Kalyn Denny said...

Neil, so glad you're enjoying it.

chasingjoy said...

This was GREAT!!! Loved it.

Kalyn Denny said...

Chasing Joy, so glad you liked it!

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