- Recipes Home
- Interest Groups
Casserole Of Eggs And Asparagus Recipe
|Egg/1/4 cup fat free egg substitute||1|
|Skim milk||10 Tablespoon (2 Tablespoons Plus 1/2 Cup)|
|Unbleached flour||1 Tablespoon|
|Low sodium chicken bouillon powder||1 Teaspoon|
|Dried sage||3⁄4 Teaspoon|
|Onion powder||1⁄2 Teaspoon|
|Ground black pepper||1 Pinch|
|Shredded part skim mozzarella cheese||1 Ounce|
|Frozen cut asparagus||10 Ounce, thawed and well drained (1 Package)|
|Cooked turkey breast||3 Ounce, chopped|
Serving size: Complete recipe
Calories 506 Calories from Fat 113
% Daily Value*
Total Fat 13 g19.6%
Saturated Fat 5.5 g27.3%
Trans Fat 0 g
Cholesterol 233.3 mg
Sodium 594.9 mg24.8%
Total Carbohydrates 41 g13.6%
Dietary Fiber 7.6 g30.5%
Sugars 10.9 g
Protein 63 g126.9%
Vitamin A 66.5% Vitamin C 155.7%
Calcium 59.7% Iron 29.2%
*Based on a 2000 Calorie diet
Heat the skillet over medium heat.
In a small bowl, beat together the egg whites, egg or egg substitute and water.
Pour into the skillet.
Cook until it begins to set.
Using a large spoon, lift and turn the egg mixture so it cooks evenly.
Continue cooking until the egg mixture is thoroughly cooked but still glossy and moist.
Remove the skillet from the heat and set aside.
In a small saucepan, use a wire whisk to stir together the 2 tablespoons milk and flour.
Stir in the remaining 1/2 cup milk, bouillon powder, sage, onion powder and pepper.
Cook and stir over medium heat until the mixture thickens and begins to gently boil.
Stir in the cheese.
Remove from the heat.
Spray an 8" round baking dish with no-stick spray; set aside.
In a medium bowl, combine the asparagus and turkey.
Stir in the cheese sauce, then gently fold in the cooked egg mixture.
Transfer to the baking dish.
Bake at 350Â° for 15 to 20 minutes or until heated through.