Healthy Recipes Main Dishes Healthy Casserole Recipes Ham & Cheese Breakfast Casserole 4.3 (7) 7 Reviews This healthy update of a traditionally rich ham-and-cheese breakfast strata is made lighter primarily by losing a few egg yolks and using nonfat milk. Gruyère cheese has a delicious, nutty aroma and flavor, which means that with the relatively small amount in this recipe you still get a big impact. To finish the makeover use nutritious, fiber-rich, whole-grain bread instead of white. The results: plenty of flavor, half the calories and one-third the fat of the original. By EatingWell Test Kitchen EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. EatingWell's Editorial Guidelines Updated on April 22, 2024 Tested by EatingWell Test Kitchen Tested by EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. Meet the EatingWell Test Kitchen Reviewed by Dietitian Sylvia Geiger, M.S., RD Rate PRINT Share Cook Time: 30 mins Additional Time: 1 hr 15 mins Total Time: 1 hr 45 mins Servings: 6 Yield: 7 -by-11-inch casserole Nutrition Profile: High-Calcium Bone-Health Healthy Pregnancy Healthy Aging Healthy Immunity Low Added Sugar High-Protein Low-Calorie Jump to Nutrition Facts Ingredients 4 large eggs 4 large egg whites 1 cup nonfat milk 2 tablespoons Dijon mustard 1 teaspoon minced fresh rosemary ¼ teaspoon freshly ground pepper 5 cups chopped spinach, wilted (see Tip) 4 cups whole-grain bread, crusts removed if desired, cut into 1-inch cubes (about 1/2 pound, 4-6 slices) 1 cup diced ham steak, (5 ounces) ½ cup chopped jarred roasted red peppers 3/4 cup shredded Gruyère, or Swiss cheese Directions Preheat oven to 375 degrees F. Coat a 7-by-11-inch glass baking dish or a 2-quart casserole with cooking spray. Whisk eggs, egg whites and milk in a medium bowl. Add mustard, rosemary and pepper; whisk to combine. Toss spinach, bread, ham and roasted red peppers in a large bowl. Add the egg mixture and toss well to coat. Transfer to the prepared baking dish and push down to compact. Cover with foil. Bake until the custard has set, 40 to 45 minutes. Uncover, sprinkle with cheese and continue baking until the pudding is puffed and golden on top, 15 to 20 minutes more. Transfer to a wire rack and cool for 15 to 20 minutes before serving. Tips Make Ahead Tip: Prepare casserole through Step 2; refrigerate overnight. Let stand at room temperature while the oven preheats. Bake as directed in Step 3. Tip: To wilt spinach, rinse thoroughly with cool water. Transfer to a large microwave-safe bowl. Cover with plastic wrap and punch several holes in it. Microwave on High until wilted, 2 to 3 minutes. Squeeze out excess moisture before adding the spinach to the recipe. Originally appeared: EatingWell Magazine, April/May 2006 Rate It Print Nutrition Facts (per serving) 286 Calories 10g Fat 23g Carbs 23g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 6 Serving Size 1 piece Calories 286 % Daily Value * Total Carbohydrate 23g 8% Dietary Fiber 4g 13% Total Sugars 5g Added Sugars 2g 4% Protein 23g 46% Total Fat 10g 13% Saturated Fat 4g 22% Cholesterol 150mg 50% Vitamin A 3707IU 74% Vitamin C 18mg 20% Folate 114mcg 28% Sodium 845mg 37% Calcium 286mg 22% Iron 3mg 16% Magnesium 76mg 18% Potassium 507mg 11% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved