Friday, September 18, 2020

SCRAMBLED EGG BAKE

 



SCRAMBLED EGG BAKE

Such an easy breakfast with very little effort considering.  This scrambled egg bake is a change from the usual with some extra protein and veggies thrown into the meal.  Make some low-carb toast on the side and you're golden.  If you are in maintenance or pre-maintenance or you lose weight with ease, here is a trick my husband and I often use. To be fair, this was my husband's brainchild. Find a nice whole wheat bread or specialty bread like Ezekiel bread, that is if you can have wheat, that is not too high in carbs.  Toast the bread and then using a sharp serrated knife, carefully slice the toast horizontally into two slices.  Now you can butter the thin slices and enjoy alongside your breakfast or with the scrambled egg on top. You won't miss the toast being thicker - trust me!   Or, simply make your favorite one minute muffin for a quick and lower carb solution.  It can be risky for some to eat real bread, however, what we have found that works in maintenance is to find a boring loaf of whole grain bread and one that doesn't taste that great as bread, but is acceptable toasted and sliced in half.  If you do have a problem even with that, then freeze the loaf and take out one slice at a time - toast from frozen.

 

1 tbsp butter (15 mL)

1/2 cup chopped green pepper (125 mL)

1/4 cup chopped red pepper (60 mL)

3 wieners, OR any cold meats or sausage, chopped

2 oz cream cheese (60 g)

2/cup half-and-half cream, OR (150 mL)

  any low-carb milk-type product

1 cup grated Cheddar cheese, plus a little extra, optional  (250 mL)

1 tbsp butter (15 mL)

6 eggs, beaten

1/2 tsp dried parsley (2 mL)

1/4 tsp salt (1 mL)

 

Preheat the oven to 350°F (180°C). 

In large skillet, melt 1 tbsp (15 mL) butter.  Add green and red pepper and stir-fry until tender crisp.  Stir in sliced wieners or chopped cold meats.  Add cream cheese, half-and-half, or alternative and Cheddar cheese to the veggie-meat mixture.  Keep stirring until the cheeses melt and the sauce thickens. 

In another skillet, in 1 tbsp (15 mL0 butter, and over medium heat, pour eggs mixed with dried parsley and salt.  Allow eggs to begin setting around edges.  Lift and fold eggs, so that uncooked portions flow freely underneath.  Continue cooking in this manner until eggs are softly set. Fold veggie-meat-cheese sauce into eggs. Sprinkle with more cheese, if desired. Place in 1 quart (l L) casserole dish.  Bake 12 to 15 minutes.

Yield:  6 servings

1 serving

280.2 calories

14.8 g protein

22.8 g fat

0.3 g fiber

3.3 g net carbs 


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