Wednesday, October 3, 2012

Egg Month: #2 Soy Salmon Egg Bake

Everytime I come home, the first thing I like to cook is egg bakes. Why? Because my mom's fabulous pots and pans go into the oven. Straight from sauteeing I can pop them into a preheated oven for a nice fluffy egg bake! Technically this is much like a fritta or even a quiche, but since I don't eat flour or breads there is no crust on this, PURE PROTEIN. 
In honor of "Egg Month October" Here is our second egg recipe! Many many more bakes to come trust me!
2 Whole lg. eggs
8 Egg whites
2 Whole green zucchini, sliced
1 c. Mushrooms, sliced
3 oz. Baked salmon, shredded
3 oz. Fat-Free Cheddar cheese *optional*
2 tsp. Cayenne pepper
2 tbs. Low Sodium Soy Sauce
Black pepper to taste

Yields ~ 6 servings

First you want to start chopping and slicing your mushrooms, zucchini and shred up your previously baked salmon. I had some salmon left over from last nights dinner... what better way to use it? MORE PROTEIN for your morning! 
You know breakfast is the most important meal right? This recipe totally packs in the protein you will need to get through your busyyyyy day! And for a college student like myself this recipe 1) reuses leftovers 2) uses eggs that are cheap cheap and 3) keeps me fuller longer! Yum.

Sauttee up your zucchini, mushrooms and salmon in a little vegetable oil or PAM non-stick spray. When tender, add your seasonings and toss in your soy sauce. Preheat your oven to 350 degrees (F) and get ready to pop your pan in there! Add in your eggs and place in oven for ~ 25 minutes. In the last 2 minutes of baking, top with shredded cheddar cheese (if using) and ~ENJOY!

Nutritional Facts:(WITH CHEESE) 130 cal/serving,  7.1g Fat, 13.8g Protein, 1.2 g Net Carbohydrates
Nutritional Facts found by Calorie Counter

Nutritional Facts:(WITHOUT CHEESE) 75 cal/serving,  2.4g Fat, 10.3g Protein, 2.0 g Net Carbohydrates
Nutritional Facts found by Calorie Counter

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