Zucchini and Green Chile Breakfast Casserole Recipe

Looking for an easy Zucchini and Green Chile Breakfast Casserole recipe? Learn how to make Zucchini and Green Chile Breakfast Casserole using healthy ingredients.


Submitted by susyq645

Makes 6 servings



Adapted from Kalyn's Kitchen South Beach diet Phase One http://kalynskitchen.blogspot.com/2005/08/zucchini-and-green-chile-breakfast.html

Recipe Ingredients for Zucchini and Green Chile Breakfast Casserole

1/2 cup low-fat cottage cheese, rinsed and drained well
1 medium zucchinI
1 tsp. olive oil
4 oz. diced green chiles
2 1/2 c eggbeaters
1 T milk
1 cup grated low fat cheddar cheese

Recipe Directions for Zucchini and Green Chile Breakfast Casserole

  1. Preheat oven to 375 F/190C. Spray 7X11 inch or 8X8 inch casserole pan with nonstick spray or olive oil. Put cottage cheese in a colander placed in the sink and rinse thoroughly with cold water to wash off the "cream", then let drain.

  2. Wash zucchini, cut lengthwise into fourths, then cut away the inner white part of the zucchini, leaving not over 1/2 inch thickness of white still on the skin. Discard white part, and cut remaining zucchini strips crosswise into same-size strips.

  3. Put olive oil into nonstick saute pan and saute zucchini over low heat for 4-5 minutes, seasoning with Spike seasoning, salt, and pepper. Then add undrained green chiles and saute another 4-5 minutes. (Zucchini should still be pretty firm when you turn off the heat, so be sure you have it on low.)

  4. Layer zucchini/green chile mixture, drained cottage cheese, and cheese into casserole dish. Beat eggs with milk and pour over other ingredients. Use a fork to gently stir so that zucchini, green chile, cottage cheese, and cheese is evenly distributed in the egg mixture.

  5. Bake at 375 for 20-25 minutes, or until mixture is set and top is nicely browned.

Categories

Eggs, Breakfast, Advance

Nutrition Facts
Serving Size 195.2g
Amount Per Serving
Calories
115
Calories from Fat
23
% Daily Value*
Total Fat
2.5g
4%
Saturated Fat
1.2g
6%
Trans Fat
0.0g
Cholesterol
6mg
2%
Sodium
456mg
19%
Potassium
120mg
3%
Total Carbohydrates
4.5g
2%
Dietary Fiber
1.0g
4%
Sugars
1.7g
Protein
17.6g
Vitamin A 2% Vitamin C 15%
Calcium 12% Iron 1%
* 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 cholesterol
  • High in calcium
  • High in phosphorus
  • High in vitamin C
  •   Bad points
  • High in sodium
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