Time off with family over the holidays is a perfect occasion to serve a leisurely breakfast with a new twist – adding veggies.
Hearty whole-grain bread is layered with a mixture of sautéed mushrooms, spinach, onions and scallions. Unsweetened almond milk gives this dish a rich flavor in a healthier way than cream. Almond milk can be a smart choice for people who have difficulty digesting lactose; as a substitute for calcium-rich dairy, be sure to look for brands that are fortified with calcium and vitamin D.
You can add even more “veggies” to breakfast by garnishing with fresh tomatoes and wedges of avocado – both add to a cancer protective plant-based diet. To add a finishing touch, place a sprig of fresh thyme, rosemary or parsley on top of each serving.
Cutting the breakfast casserole into squares around each piece of toast ensures neat portions. So bake up this veggie surprise and enjoy it with loved ones as you linger a little longer over breakfast. This dish makes a great brunch entrée or easy dinner meal too.
Baked Eggs with Mushrooms and Spinach
6 (1-oz) slices whole-grain bread
Canola oil cooking spray
1 Tbsp. extra virgin olive oil
1 medium onion, chopped
6 green onions, chopped, including green stems
2 cups sliced mushrooms (any variety works, shitake or crimini are especially good)
Salt and freshly ground black pepper
6 cups baby spinach leaves, loosely packed
6 large eggs
1/2 cup unsweetened almond milk or low-fat milk
1/2 cup reduced-fat cheddar, part-skim mozzarella cheese or Jarlsberg cheese
1 Tbsp. chopped parsley or chives
Preheat oven to 350 degrees.
In toaster, lightly toast bread. Coat a 9x13-inch baking pan with cooking spray. Arrange toast in flat layer without overlapping.
In large skillet, heat oil over medium-high heat. Add onion and sauté 5 minutes. Add green onion and sauté 3 minutes.
Add mushrooms and cook until they begin to brown, about 2-3 minutes. Season to taste with salt and pepper. Cook another 4 minutes. Stir in spinach and let wilt, about 2-3 minutes.
Evenly spread mushroom and spinach mixture over toast.
Crack an egg over each piece of toast. Lightly season with salt and pepper, to taste. Pour milk over eggs and sprinkle with cheese.
Bake until egg whites are set, about 28-30 minutes. Garnish with parsley or chives. Cut into 6 sections and serve hot.
Makes 6 servings.
Per serving: 209 calories, 9 g total fat (3 g saturated fat), 19 g carbohydrate, 13.5 g protein, 3.5 g dietary fiber, 309 mg sodium.
The American Institute for Cancer Research (AICR) is the cancer charity that fosters research on the relationship of nutrition, physical activity and weight management to cancer risk, interprets the scientific literature and educates the public about the results. It has contributed more than $96 million for innovative research conducted at universities, hospitals and research centers across the country. AICR has published two landmark reports that interpret the accumulated research in the field, and is committed to a process of continuous review. AICR also provides a wide range of educational programs to help millions of Americans learn to make dietary changes for lower cancer risk. Its award-winning New American Plate program is presented in brochures, seminars and on its website, www.aicr.org. AICR is a member of the World Cancer Research Fund International.