Directions:
- Preheat oven to 375 degrees.
- Into a deep, round casserole dish (about 9 inches wide) sprayed with nonstick spray, pour egg substitute and milk. Add shredded cheese, tomatoes, spinach, 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 such as sugar-free ketchup or salsa (or any of your fave omelet toppers!).
- Tip: make the night before so you can have a breakfast that only needs to be reheated for the morning.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 28.69 Kcal (120 kJ) | ||
| Calories from fat | 5.6 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.62g | 1% | |
|---|---|---|---|
| Cholesterol | 2.08mg | 1% | |
| Sodium | 79.71mg | 3% | |
| Potassium | 115.07mg | 2% | |
| Total Carbs | 2.14g | 1% | |
| Sugars | 1.53g | 6% | |
| Dietary Fiber | 0.39g | 2% | |
| Protein | 3.69g | 7% | |
| Vitamin C | 10.8mg | 18% | |
| Vitamin A | 0.3mg | 9% | |
| Iron | 4.6mg | 26% | |
| Calcium | 66.7mg | 7% | |
| Amount Per 100 g | |||
| Calories | 47.89 Kcal (201 kJ) | ||
| Calories from fat | 9.35 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.04g | 1% | |
|---|---|---|---|
| Cholesterol | 3.47mg | 1% | |
| Sodium | 133.05mg | 3% | |
| Potassium | 192.07mg | 2% | |
| Total Carbs | 3.57g | 1% | |
| Sugars | 2.55g | 6% | |
| Dietary Fiber | 0.65g | 2% | |
| Protein | 6.16g | 7% | |
| Vitamin C | 18.1mg | 18% | |
| Vitamin A | 0.5mg | 9% | |
| Iron | 7.7mg | 26% | |
| Calcium | 111.4mg | 7% | |
* 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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