Healthy casserole is great for busy mornings

  • Tue Jul 24th, 2012 4:44pm
  • Life

By Alison Ladman Associated Press

When the kids are heading back to school, one of the best things you can do is start them off with a healthy breakfast.

But we know that the morning chaos sometimes makes this a challenge. We created this breakfast with that in mind.

Assembled the night before, this casserole has all the makings of a great start to the day. All you have to do in the morning is turn on the oven and heat the casserole.

Whole-grain apple and ham breakfast casserole

4ounces deli-sliced ham, chopped

3apples, peeled, cored and diced

6slices whole-grain bread, cubed

1/2cup low-fat shredded cheddar cheese

8egg whites

3/4cup fat-free half-and-half

1/4cup grated Parmesan cheese

The night before, in a medium casserole dish toss together the ham, apples, bread cubes and cheese. Set aside.

In a medium bowl, beat together the egg whites and fat-free half-and-half. Pour the egg mixture over the bread and meat. Use a fork to gently press the bread to help it absorb the liquid. Sprinkle the Parmesan cheese over the casserole. Cover the dish with foil and refrigerate.

When ready to bake, heat the oven to 375 degrees.

Bake the casserole, covered, for 20 minutes, then uncover and bake for another 10 to 15 minutes, or until puffed and golden brown.

Makes 8 servings. Per serving (values are rounded to the nearest whole number): 160 calories; 30 calories from fat (19 percent of total calories); 3 g fat (1.5 g saturated; 0 g trans fats); 10 mg cholesterol; 21 g carbohydrate; 12 g protein; 2 g fiber; 440 mg sodium.