Are You Eating a Breakfast That Lasts?

As many of you know, breakfast is an absolute MUST in my book.

Eating a hearty breakfast helps reduce levels of the hunger

hormone ghrelin, keeping you satisfied throughout the morning

and allowing your mind to focus on things other than your next

food fix. While you probably don't have time to make a gourmet

meal before work each morning, that's no excuse to skip breakfast.

There's nothing easier than pouring low-fat milk into a bowl of

whole-grain cereal; more involved recipes can be made ahead of

time, or you can cut down on the morning workload they entail by

preparing the core ingredients the night before.

Try this vegetarian egg bake — it's packed with high-volume,

low-calorie veggies and lots of healthy protein that will keep

you satisfied and prevent energy lags later in the day.

The salsa adds a nice kick! Make this the night before

and give it a quick warm-up in the microwave in the morning.

Vegetarian Egg Bake

Ingredients

10 egg whites, beaten

1/4 cup reduced-fat (2%) organic milk

1/4 teaspoon freshly ground black pepper

Cooking spray

1 large onion, diced

2 cups tomatoes, chopped

1 cup fresh spinach

1/2 cup salsa

Preparation

Preheat oven to 300 degrees F. Combine egg whites, milk,

and pepper in a large bowl and set aside.

Spray a large, heavy skillet with cooking spray and

heat over medium heat. Sauté the onion for 5 minutes.

Add the diced tomatoes and spinach and sauté another 10

minutes, stirring frequently.

Transfer vegetables to egg mixture and combine thoroughly.

Pour into a lightly oiled glass pie plate and bake 15 minutes or until

eggs are set. Do not overcook.

Cut into wedges and serve at room temperature with salsa.

Makes 4 servings.

Prep Time: 10 mins
Cook Time: 30 mins
Total Time: 40 mins

Nutrition Facts
Number of Servings: 4
Amount Per Serving
Calories: 96
Total Fat: 1 g
Saturated Fat: 0 g
Cholesterol: 1 mg
Sodium: 315 mg
Total Carbohydrate: 11 g
Dietary Fiber: 2 g
Protein: 11 g