Directions:
- Into a deep, round casserole dish (about 9 inches wide) sprayed with nonstick spray, pour egg substitute and milk. Add shredded cheese, tomatoes, garlic powder, and black pepper. Mix well, and then set aside.
- Bring a large pan sprayed with nonstick spray (butter-flavored spray if you have it) to high heat. Stirring occasionally, cook peppers, onions, and mushrooms for 2 minutes (just long enough to brown the outsides). Add veggies to the casserole dish, and mix well.
- Place dish in the oven and cook for 30 minutes. Next, carefully remove the dish from the oven and evenly cover with parm-style topping. Return it to the oven, and cook for 20 - 25 minutes longer (until the top has puffed and is firm). Allow to cool slightly before cutting. Then, if you like, finish off with the optional ingredients (or any of your fave omelette toppers!).
- MAKES 4 SERVINGS.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 137.81 Kcal (577 kJ) | ||
| Calories from fat | 26.26 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.92g | 4% | |
|---|---|---|---|
| Cholesterol | 10.39mg | 3% | |
| Sodium | 384.13mg | 16% | |
| Potassium | 507.9mg | 11% | |
| Total Carbs | 9.92g | 3% | |
| Sugars | 7.46g | 30% | |
| Dietary Fiber | 1.35g | 5% | |
| Protein | 17.67g | 35% | |
| Vitamin C | 53mg | 88% | |
| Vitamin A | 1.2mg | 39% | |
| Iron | 22.7mg | 126% | |
| Calcium | 308.5mg | 31% | |
| Amount Per 100 g | |||
| Calories | 49.21 Kcal (206 kJ) | ||
| Calories from fat | 9.38 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.04g | 4% | |
|---|---|---|---|
| Cholesterol | 3.71mg | 3% | |
| Sodium | 137.16mg | 16% | |
| Potassium | 181.36mg | 11% | |
| Total Carbs | 3.54g | 3% | |
| Sugars | 2.66g | 30% | |
| Dietary Fiber | 0.48g | 5% | |
| Protein | 6.31g | 35% | |
| Vitamin C | 18.9mg | 88% | |
| Vitamin A | 0.4mg | 39% | |
| Iron | 8.1mg | 126% | |
| Calcium | 110.2mg | 31% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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