Here’s another healthy recipe (and gorgeous picture) from 400 Calorie Fix: The Easy New Rule for Permanent Weight Loss! that I had to share. It’s perfect to bring to breakfast meetings or to make on the weekend. Serve it with some fresh fruit or berries.
Due to my food sensitivities I’ll be substituting soy cheese and tofu for the feta, ricotta and mozzarella cheeses in this recipe. Cheese has been one of the biggest challenges in my new way of eating since I must avoid milk products due to a whey sensitivity. Luckily, I’ve discovered vegan and soy cheeses.
My favorite soy cheeses are from Follow Your Heart’s Vegan Gourmet line of jack, mozzarella and cheddar cheese alternatives. I’m not going to lie to you and say that they taste just like cheese. At best, they’re “cheese like,” but they fulfill my urge for something cheesy. I’ve been told that Vegan Gourmet cheeses melt well, though I haven’t tried cooking with them yet and prefer to eat a few slices with apples for a snack.
I also just purchase a small shaker of Galaxy Nutritional Food’s Vegan Grated Topping. I thought it would be nice to add to a buttery spread on Tinkyada brown rice noodles or possibly on House Food’s tofu shirataki noodles.
Layered Mediterranean Breakfast Bake
Prep Time: 25 minutes
Cook time: 40 minutes
Makes 4 servings
- 1 medium zucchini, coarsely grated
- 1/4 teaspoon salt
- 1 teaspoon olive oil
- 1 1/2 cups sliced scallions
- 1 clove garlic, minced
- 1/2 cup crumbled reduced-fat feta cheese
- 1 1/3 cups part-skim ricotta cheese
- 1/2 teaspoon freshly ground black pepper
- 1/4 cup slivered sun-dried tomatoes
- 4 large eggs
- 1 teaspoon McCormick Perfect Pinch Salt Free Italian seasoning
- 1 jar (12 ounces) roasted red bell peppers, drained, rinsed, and cut into strips
- 1/2 cup shredded part-skim mozzarella cheese
- 1 tablespoon grated Parmesan cheese
- Preheat the oven to 400°F. Place the zucchini in a small bowl and sprinkle with the salt. Coat a 21/2-quart baking dish with cooking spray.
- Heat the oil in a large nonstick skillet or a skillet coated with cooking spray over medium heat. Add the scallions and garlic. Cook for 2 to 3 minutes, or until tender. Add the feta and cook for 1 minute, or until almost melted. Transfer to a large bowl and stir in the ricotta and 1/4 teaspoon black pepper.
- Heat the skillet coated with cooking spray over medium heat. Squeeze extra moisture out of the zucchini, add the zucchini to the skillet, and
cook for 2 minutes, stirring occasionally.
- Season with the remaining 1/4 teaspoon black pepper and spread on the bottom of the baking dish. Top the zucchini with the ricotta mixture. Top the ricotta with the tomatoes.
- Whisk the eggs and Italian seasoning in a small bowl. Pour on top of the tomatoes. Top with the roasted peppers. Sprinkle with the mozzarella and Parmesan.
- Bake for 40 minutes, or until bubbly.
1 serving = one 4” square
- Calories: 330
- Total Fat: 18g
- Saturated Fat: 9g
- Sodium: 930mg
- Carbohydrate: 16g
- Dietary Fiber: 3g
- Protein: 26g
- Calcium: 45%
Weight Watchers POINTS = 7
This Mama’s tips
- Another choice for a salt free Italian seasoning is Mrs. Dash’s Italian Medley.
- Since I have to avoid pepper, I would substitute Mrs. Dash’s Tomato Basil Garlic for all the spices (except salt) in this recipe. It’s the only one they make that doesn’t have pepper in it.
- If you have to avoid onions, remove the sliced scallions and substitute with celery or just increase the amount of sun-dried tomatoes and red bell peppers.
Disclosure: I was provided with a review copy of the 400 Calorie Fix.