Here’s a lighter version of the comfort food, breakfast casserole you can feel good about serving your family. It’s made with quinoa, tofu and mostly egg whites and organic vegetables. A great brunch party food. A MUST try.
My husband doesn’t like tofu, but he loves to eat eggs in the morning. So, I created this “lightened-up” casserole for breakfast one day. I gave him a slice without telling him what the ingredients were. He loved it. He said it wasn’t very filling and that it was tasty. I had a slice and I loved it! I absolutely prefer this than the meat casserole.
I had some leftover broccoli and half of a small zucchini from making the Quinoa and Vegetables Stir-fry. I didn’t want to waste anything, so I used them for this casserole while they were fresh. I also used the leftover tofu from making the Spiced Tofu Scramble.
- 7 oz. organic tofu (1/2 of the package), crumbled (see instructions here on how to remove excess liquid from tofu)
- 1 cup cooked red and white quinoa
- 8 organic egg whites
- 5 organic egg yolks
- a handful of small, bite size organic broccoli florets
- 1/2 cup zucchini, thinly slice in small bite pieces
- 2 cups (8oz.) low-fat shredded cheddar cheese
- 3 cloves garlic, finely chopped
- 1/2 teaspoon chicken bouillon
- 1 stalk of organic green onions, thinly sliced
- 1/4 of small onions, chopped
- 1/2 of red bell peppers, cubed in small pieces
- 1/4 teaspoon Kosher salt
- 2 tablespoons extra virgin olive oil or vegetable oil
- ground black pepper
Preheat oven to 350 degrees. Heat a skillet over medium heat and coat with oil when hot. Add the garlic and all the onions. Saute until garlic turns brown and onions are translucent. Add the bell peppers and vegetables and saute stirring occasionally. Season with chicken bouillon. Stir. Cover and cook until broccoli is half cooked. Turn off heat. Add the crumbled tofu and quinoa and mix thoroughly. Transfer half of the stir-fried vegetables at the bottom of an 8 x 8 square glass baking dish. Sprinkle with the salt and pepper. Set aside. In a medium bowl, combine egg white and egg yolks. Scramble until frothy. Add the cheese and the remaining vegetables. Mix to combine. Pour in the baking dish with the stir-fried vegetables. Bake for 30-35 minutes depending on your oven. Serve warm. Cover any leftover with Saran wrap to keep it moist. Refrigerate to avoid spoilage.
For the unused egg yolks, add 1 teaspoon olive oil and mix until well combined. Soak nails for 5 to 10 minutes twice a week. The biotin in egg yolk and the triglycerides in olive oil penetrate the nail bed and work to nourish and strengthens nails according to First Magazine.
FOOD FOR THOUGHT:
Did you know Quinoa is not only high in protein, but the protein it supplies is complete protein? Meaning that it includes all nine essential amino acids. Not only is quinoa’s amino acid profile well balanced, making it a good choice for vegans concerned about adequate protein intake, but quinoa is especially well-endowed with the amino acid lysine, which is essential for tissue growth and repair. In addition to protein, quinoa features a host of other health-building nutrients. Because quinoa is a very good source of manganese as well as a good source of magnesium, iron, copper and phosphorus, this “grain” may be especially valuable for persons with migraine headaches, diabetes and atherosclerosis.
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