My coworker gave me a recipe yesterday that I tried out and LOVE! It's super healthy, full of protein, potassium, and is low fat and low carb. Make ahead and have breakfast for a full week, if not more. I'd say there's about 10 servings in it (my recipe analyzer said each would be 169g).
For all those interested, here you are. My comments on lessons learned form the first time I made it are in italics:
Lisa’s Recipe
- 1 pound new potatoes shredded (usually one potato) - (squeeze with paper towels to remove water- THIS STEP IS IMPORTANT otherwise it ends up soggy)
- 1 package (~5oz) of spinach (blanched) -- I just nuked in microwave for 90 sec
- 2 shredded zucchini (squeeze with paper towels to remove water) - i'd say it was about 1-2lbs in the end, but experiment and find what you like
- 1 can of either cream of mushroom or cream of chicken soup (healthy choice, look for ~ 2g fat per serving)
- 1 small carton egg whites (454g)
- 1 cup shredded cheddar cheese
- Garlic powder, to taste (I used 1 TBSP)
- Onion powder, to taste (I used 1 TBSP)
- Salt and pepper to taste (I used 1/4 tsp salt because the soup already has a bunch. plus you can always add more, but some in my family thought it needed more)
- 1 cup corn flakes, crushed
Preheat to 375 deg F.
Mix all together, put into 13x9 inch glass baking dish sprayed with non-stick cooking spray.
Top with 1 cup of crushed corn flakes. Even better if you put some bacon bits on before the corn flakes.
Bake uncovered in the over for 55 minutes to 1 hour.
NUTRITION FACTS:
Nutrition Facts
Calories 90
Calories from Fat 19
Total Fat 2.1g
Saturated Fat 1.1g
Cholesterol 5mg
Sodium 232mg
Potassium 467mg
Carbohydrates 9.6g
Dietary Fiber 1.6g
Sugars 1.6g
Protein 8.7g