Soy cheeses and a Layered Mediterranean Breakfast Bake

Layered Mediterranean Breakfast Bake 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.

Soy cheeses

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

Ingredients:

  • 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

Directions:

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. Bake for 40 minutes, or until bubbly.

Nutritional information

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.

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Disclosure: I was provided with a review copy of the 400 Calorie Fix.

6 thoughts on “Soy cheeses and a Layered Mediterranean Breakfast Bake

  1. Chrissy

    This looks wonderful! I am limiting my dairy due to the level of salt in it. How much tofu did you substitute for the ricotta cheese? I wonder if I can do the same for the feta cheese.

    Reply
    1. annemarie Post author

      I’m going to take firm tofu and then dice and “moosh” it up and then measure out the same amount – 1 1/3 cup. Since you’re cutting back on sodium make sure to compare the labels of soy vs. ricotta. Maybe there’s reduced salt ricotta out there to try? You could also us Greek yogurt or cottage cheese for the ricotta and maybe for the feta as well. Good luck!

      Reply
        1. annemarie Post author

          Chrissy you inspired me to Google “soy ricotta” too. Lots of cool recipes to try out there for sure!

          Reply
  2. homebody

    Cooking healthy foods and having a nutritious diet can be very beneficial for people who want to avoid becoming obese or overweight. Turning to a healthier lifestyle and a more reasonable diet pave the way to longer, healthier life. Healthy eating and healthy cooking should go together.

    Reply
  3. Chrissy

    Homebody I completely agree. I am changing the way I eat due to high blood pressure and weight. They go hand in hand. I am just realizing all the damage I did while in my 20s. I did not consider my family medical history. I am now trying to help my children make smarter choices.

    Reply

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