How to Make a Healthy Breakfast Casserole
EatingWell's Jessie Price shows you how to cook a healthy breakfast casserole recipe. The healthy cooking techniques she shares on how to substitute eggs with egg whites and how to substitute heavy cream can help you to cut calories and fat. These tips can be used in all of your favorite egg recipes.
Hi, this is Jessie. I'm here in the EatingWell Test Kitchen, and today I'm going to show you how to swap in egg whites for whole eggs in order to cut calories and saturated fat. I am making a breakfast fruit bread pudding and it's sort of like a cross between baked French toast and a dessert bread pudding. It is delicious. So I start out with challah bread. I cut it into triangles and I layer it in my baking dish. I'm using challah because it's sweet and eggy. It's delicious, but you could also use whole-wheat sandwich bread. Look for a soft one. That will add a little bit of fiber to this dish. Next I layer in my fresh sliced strawberries. You can use whatever kind of fresh seasonal fruit is available or that you like. Put another layer of bread right on top. And then we're we're ready to go on to our custard. Now this is where the egg trick comes into play. I'm using some whole eggs and some egg whites. An egg yolk has about 55 calories and one and a half grams of saturated fat. Meanwhile the white has just 17 calories and no saturated fat. The rule of thumb to keep in mind when you're doing this substitution is, two egg whites equals about the the same volume as a whole egg. So keep that in mind. Whisk those together and then we're going to our dairy products. I have low-fat milk and a little bit of half-and-half for creaminess. A lot of these types of recipes would be using heavy cream, but going with this combo again is another way to cut down on saturated fat. Whisk that together along with vanilla and a little bit of salt, add in honey for sweetness and your custard is done. Pour that custard right over the top of your casserole dish. Let it soak in for about an hour or overnight. You can make it the night before and cook it the next day. And it's ready to go in the oven. Bake it covered for the first half hour, then take off the foil. Keep on baking for another hour, until it's nice and set and golden and beautiful on top. Bring it out. Let it rest for a minute or two and you're ready to serve it. With those simple swaps with the eggs and the milk and the half-and-half you've just saved yourself about a thousand calories and 40 grams of saturated fat per serving compared to what you might get in a restaurant. For this healthy breakfast recipe and more like it, come to eatingwell.com.