Over the years I have made many different versions of breakfast egg and bread casseroles – also known as “stratas.” This one has a couple fun flips. The first one is that it contains all the components of the ever popular Egg McMuffin. The second is, that while you can let it soak overnight, just 30 minutes does the trick.
While that may seem a bit long on busy weekdays, I find it plenty quick come the weekend. I assembled mine on a recent Sunday as soon as I got up and let it soak while I had my morning coffee and read the paper. By the time I was done, it was ready to go into the oven. It was quite popular with my husband and boys and I can see it becoming a weekend routine. Last, feel free to switch up the cheese. Jalapeno Jack gives it a nice kick.
Makes 4* to 6 Servings
Ingredients
4 light English muffins (Like Thomas’s 100 calorie English Muffins)
6 slices or about 3 ounces Canadian bacon or lean ham, roughly chopped
¼ cup chopped green onion
¾ cup shredded reduced-fat Cheddar cheese
4 large eggs
4 large egg whites (or ½ cup Egg Beaters)
1 1/2 cups 1% milk
3/4 teaspoon dry mustard
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
¼ teaspoon Tabasco or 1/8 teaspoon ground red pepper
Instructions
1. Preheat oven to 350ºF. Spray an 8” square baking dish with nonstick cooking spray.
2. Split the muffins and then tear the muffins into medium size pieces, as you drop them into the baking dish. Even out pieces and scatter Canadian Bacon on top. Sprinkle with the green onions and the cheese.
3. In a medium bowl, whisk or blend together and the remaining ingredients. Pour milk mixture over muffin mixture. Cover and refrigerate for at least one hour, or overnight (making sure milk mixture soaks into muffins).
4. Uncover and bake for 35 to 40 minutes or until a knife inserted in center comes out clean. Let stand 5 to 10 minutes before serving.
Nutrition Information Per Serving: 6 servings*
Calories 210 : Carbohydrate 21g (Sugars 1g) : Total Fat 8 g (Sat Fat 3g) : Protein 17g : Fiber 3g : Cholesterol 230mg : Sodium 490mg | Food Exchanges: 1 Carbohydrate, 2 Medium-Fat Meat : Carb Choices: 1 : Weight Watcher Smart Point Comparison: Green 4, Blue, 4 Purple 4
* Four large servings = 315 calories, 12 g fat, 31 gms carbohydrate, 740 mg sodium, 5 gms fiber, 25 gms protein, Weight watcher Smart Point Comparison: Green 6, Blue 6, Purple 6
