Zucchini-Ham Alfredo Casserole

Zucchini-Ham Alfredo Casserole

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From: Diabetic Living Magazine

Baked on a crust made with whole-wheat English muffin pieces, this hearty breakfast casserole is full of ham and zucchini plus a crowd-pleasing egg-milk-Alfredo mixture that holds it all together. It's a smart choice for your next brunch.

Ingredients 8 servings

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Original recipe yields 8 servings
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Nutrition per serving may change if servings are adjusted.
  • 1 medium zucchini, halved lengthwise and thinly sliced
  • 1 small red bell pepper, cut into thin bite-size strips
  • ½ cup chopped onion
  • 1 tablespoon olive oil
  • 5 whole-wheat English muffins, torn into bite-size pieces (10 ounces)
  • 4 ounces low-fat, reduced-sodium cooked boneless ham, chopped ( ⅔ cup)
  • 4 eggs, lightly beaten
  • ¾ cup light Alfredo sauce
  • ¾ cup fat-free milk
  • 1 teaspoon chopped fresh rosemary or ¼ teaspoon dried, crushed
  • ¼ teaspoon ground pepper
  • ½ cup shredded reduced-fat Italian blend cheeses (2 ounces)

Preparation

  • Prep

  • Ready In

  1. Preheat oven to 325°F. Cook zucchini, bell pepper, and onion in hot oil in a large skillet over medium heat for 5 minutes, stirring occasionally. Meanwhile, coat a 2-quart rectangular baking dish with cooking spray. Arrange the English muffin pieces in the dish. Top with the ham and vegetable mixture.
  2. Whisk together eggs, Alfredo sauce, milk, rosemary, and ground pepper in a large bowl. Pour the mixture evenly over the layers in the dish.
  3. Bake, uncovered, for 35 minutes. Sprinkle with cheese and bake for 10 to 15 minutes more or until a knife inserted near the center comes out clean. Let stand for 10 minutes before serving.
  • To make ahead: Prepare as above through Step 2. Cover and refrigerate for 2 hours or up to 24 hours. Bake, covered, in a 325°F oven for 40 minutes. Sprinkle with cheese and bake, uncovered, for 10 to 15 minutes more or until a knife inserted near the center comes out clean. Let stand 10 minutes before serving.

Nutrition information

  • Serving size: 1 cup
  • Per serving: 221 calories; 9 g fat(3 g sat); 3 g fiber; 23 g carbohydrates; 14 g protein; 47 mcg folate; 122 mg cholesterol; 6 g sugars; 608 IU vitamin A; 22 mg vitamin C; 246 mg calcium; 2 mg iron; 584 mg sodium; 306 mg potassium
  • Nutrition Bonus: Vitamin C (37% daily value), Calcium (25% dv)
  • Carbohydrate Servings:
  • Exchanges: 1½ medium-fat protein, 1½ starch, ½ vegetable

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