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 and add your spices. Mix well, and then set aside.
- Bring a large pan sprayed with nonstick spray 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.
- MAKES 4 SERVINGS.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 112.61 Kcal (471 kJ) | ||
| Calories from fat | 4.57 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.51g | 1% | |
|---|---|---|---|
| Cholesterol | 1.1mg | 0% | |
| Sodium | 261.73mg | 11% | |
| Potassium | 401.99mg | 9% | |
| Total Carbs | 12.58g | 4% | |
| Sugars | 5.34g | 21% | |
| Dietary Fiber | 1.24g | 5% | |
| Protein | 13.71g | 27% | |
| Vitamin C | 50.3mg | 84% | |
| Vitamin A | 1.2mg | 39% | |
| Iron | 22.7mg | 126% | |
| Calcium | 109.7mg | 11% | |
| Amount Per 100 g | |||
| Calories | 45.38 Kcal (190 kJ) | ||
| Calories from fat | 1.84 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.2g | 1% | |
|---|---|---|---|
| Cholesterol | 0.44mg | 0% | |
| Sodium | 105.46mg | 11% | |
| Potassium | 161.98mg | 9% | |
| Total Carbs | 5.07g | 4% | |
| Sugars | 2.15g | 21% | |
| Dietary Fiber | 0.5g | 5% | |
| Protein | 5.52g | 27% | |
| Vitamin C | 20.3mg | 84% | |
| Vitamin A | 0.5mg | 39% | |
| Iron | 9.2mg | 126% | |
| Calcium | 44.2mg | 11% | |
* 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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