Broccoli Cheese Breakfast Casserole (South Beach Phase 1) Recipe

Looking for an easy Broccoli cheese Breakfast Casserole (south beach phase 1) recipe? Learn how to make Broccoli cheese Breakfast Casserole (south beach phase 1) using healthy ingredients.


Submitted by jt2702

Makes 6 servings



great breakfast dish for good fiber in the broccoli

Recipe Ingredients for Broccoli cheese Breakfast Casserole (south beach phase 1)

12 eggs, beaten with a fork
1 tbs milk or half and half
1 tsp Seasoning salt
1/8 tsp black pepper
3 cups broccoli
3/4 cup cheese

Recipe Directions for Broccoli cheese Breakfast Casserole (south beach phase 1)

  1. Preheat oven or toaster oven to 375 degrees. Spray a glass casserole dish

  2. with nonstick spray. (I use 7.25 X 11.25 inch pan for this size, but it can

  3. be a little larger if you don't have that size.) Cut broccoli into

  4. small pieces about 1 inch across. Put broccoli into pot with enough water to

  5. cover and bring to a boil. As soon as the water boils and broccoli turns

  6. bright green (less than 5 minutes) immediately drain broccoli into colander.

  7. While broccoli cools, break eggs into mixing bowl. Add milk or half and

  8. half, Spike seasoning, and black pepper and beat eggs until ingredients are

  9. well combined.

  10. Put drained broccoli into casserole dish. Sprinkle cheeses over broccoli.

  11. Pour eggs over broccoli-cheese, then use a fork to gently stir so that

  12. broccoli and cheeses are evenly distributed throughout the eggs.

  13. Bake at 375 degrees for about 25 minutes, or until top is slightly

  14. browned and eggs puff up slightly.

  15. Preheat oven or toaster oven to 375 degrees. Spray a glass casserole dish

  16. with nonstick spray. (I use 7.25 X 11.25 inch pan for this size, but it can

  17. be a little larger if you don't have that size.) Cut broccoli into

  18. flowerets about 1 inch across. Put broccoli into pot with enough water to

  19. cover and bring to a boil. As soon as the water boils and broccoli turns

  20. bright green (less than 5 minutes) immediately drain broccoli into colander.

  21. While broccoli cools, break eggs into mixing bowl. Add milk or half and

  22. half, Spike seasoning, and black pepper and beat eggs until ingredients are

  23. well combined.

  24. Put drained broccoli into casserole dish. Sprinkle cheeses over broccoli.

  25. Pour eggs over broccoli-cheese, then use a fork to gently stir so that

  26. broccoli and cheeses are evenly distributed throughout the eggs.

  27. Bake at 375 degrees for about 25 minutes, or until top is slightly

  28. brown.

Categories

Breakfast

Nutrition Facts
Serving Size 149.7g
Amount Per Serving
Calories
199
Calories from Fat
122
% Daily Value*
Total Fat
13.6g
21%
Saturated Fat
5.8g
29%
Trans Fat
0.0g
Cholesterol
387mg
129%
Sodium
614mg
26%
Potassium
275mg
8%
Total Carbohydrates
3.9g
1%
Dietary Fiber
1.2g
5%
Sugars
1.6g
Protein
15.9g
Vitamin A 17% Vitamin C 66%
Calcium 17% Iron 11%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B+
  Good points
  • Low in sugar
  • High in phosphorus
  • High in riboflavin
  • Very high in selenium
  • High in vitamin B12
  • Very high in vitamin C
  •   Bad points
  • High in saturated fat
  • Very high in cholesterol
  • High in sodium
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