For The Press
Time off with family over the holidays is a perfect occasion to serve a leisurely breakfast with a new twist - adding veggies.
Hearty whole-grain bread is layered with a mixture of sauteed mushrooms, spinach, onions and scallions. Unsweet-ened almond milk gives this dish a rich flavor in a healthier way than cream. Almond milk can be a smart choice for people who have difficulty digesting lactose; as a substitute for calcium-rich dairy, be sure to look for brands that are fortified with calcium and vitamin D.
You can add even more "veggies" to breakfast by garnishing with fresh tomatoes and wedges of avocado - both add to a cancer protective plant-based diet. This dish makes a great brunch entree or easy dinner meal too.
From the American Institute for Cancer Research
Baked Eggs with Mushrooms and Spinach
• 6 (1-ounce) slices whole-grain bread
• Canola oil cooking spray
• 1 tablespoon extra virgin olive oil
• 1 medium onion, chopped
• 6 green onions, chopped, including green stems
• 2 cups sliced mushrooms (any variety works, shitake or crimini are especially good)
• Salt and freshly ground black pepper
• 6 cups baby spinach leaves, loosely packed
• 6 large eggs
• 1/2 cup unsweetened almond milk or low-fat milk
• 1/2 cup reduced-fat cheddar, part-skim mozzarella cheese or Jarlsberg cheese
• 1 tablespoon chopped parsley or chives
Preheat oven to 350 degrees.
In toaster, lightly toast bread. Coat a 9- by 13-inch baking pan with cooking spray. Arrange toast in flat layer without overlapping.
In large skillet, heat oil over medium-high heat. Add onion and saute 5 minutes. Add green onion and saute 3 minutes.
Add mushrooms and cook until they begin to brown, about 2 to 3 minutes. Season to taste with salt and pepper. Cook another 4 minutes. Stir in spinach and let wilt, about 2 to 3 minutes.
Spread mushroom and spinach mixture over toast.
Crack an egg over each piece of toast. Lightly season with salt and pepper, to taste. Pour milk over eggs and sprinkle with cheese.
Bake until egg whites are set, about 28-30 minutes. Garnish with parsley or chives. Cut into 6 sections and serve hot.
Makes: 6 servings.
Nutrition information per serving: 209 calories, 9 g total fat (3 g saturated fat), 19 g carbohydrate, 13.5 g protein, 3.5 g dietary fiber, 309 mg sodium.