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.
Then put grated low-fat mozzarella and green onions over that. Season to taste with Spike Seasoning and fresh-ground black pepper.
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.
(Makes 8 servings; recipe created by Kalyn.)
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)
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.
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.
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
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!