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This Cheesy Egg & Mushroom Bake is a great way to start the day, plus you can make once and eat for the entire week.  It is a boost of protein with added nutrients hidden in the dish from mushrooms.   If you think you don’t like mushrooms this may the dish to try because they are finely chopped and meld with the other ingredients to take on their flavor.

 

Benefits of Mushrooms

  • High in antioxidants that are extremely helpful in preventing aging and certain cancers.
  • Rich in minerals that many other plant-derived foods do not contain (selenium, iron, potassium and magnesium, to name a few).  
  • Mushrooms are the only plant that contains sources of vitamin D.  However, many commercially grown mushrooms are grown indoors which defeats good sources of vitamin D.  Some mushroom growers have produced D-enhanced mushrooms by exposing them briefly to UV lamps, usually after harvest.  Monterey Mushrooms are one of the companies doing this process and their mushrooms contain at least 400 IU of vitamin D per 3-ounce serving.  This is noted on the label of the package listed as “high in vitamin D.”   Here is more interesting info on that process

Benefits of Eggs

  • Bioavailable source of protein – In short, this means that our bodies readily absorb this source of protein.
  • Contain choline – a nutrient most people do not get adequate amounts each day.  Choline is used to build healthy cell membranes. It has been shown to be helpful in liver function, nervous system, muscle movement and metabolism. This is a critical nutrient for pregnant mothers to consume as its role is building healthy brain development. This nutrient is found in the yolk.
  • Contain powerful antioxidants: lutein and zeaxanthin, found in the yolk.  These two nutrients are beneficial for promoting eye health.  They have been significantly studied to decrease the risk of cataracts and macular degeneration. 

Let’s talk about what is in this recipes since we know it is good for us! 

  • Whole Eggs 
  • Egg substitute or egg whites – (You may use whole eggs, too.  This just bumps up the protein content)
  • Cottage cheese – Provides some flavor and protein
  • Turkey sausage (I personally like chicken sausage but could only find turkey)
  • Mushrooms – Finely chopped for a boost of nutrients
  • Shredded cheese – Sprinkle a little on the top for extra flavor

Cheesy Egg & Mushroom Bake

Filling in protein and boasting with nutrients - this easy bake can be made once and breakfast is done for the week!
Servings: 6
Calories: 122kcal

Ingredients

  • 4 eggs
  • 1 cup mushrooms, finely chopped
  • 1/2 cup cottage cheese
  • 1/2 cup egg substitute (or egg whites)
  • 6 turkey sausages, chopped
  • 1/3 cup shredded cheese

Instructions

  • Preheat oven to 350 degrees. Grease a 9-by-7-inch baking pan. Place beaten eggs into the dish. Add mushrooms, cottage cheese, egg substitute and mix well. Divide chopped sausages into the pan. Top with shredded cheese and place in the oven for 25 to 27 minutes.

Notes

Divide this recipe into six servings.
Nutrition information per serving: 122 calories; 7 grams fat; 2 grams carbohydrates, 13 grams protein; 0 gram fiber 

High fives to a fantastic breakfast!  I hope you enjoy.  Pair this dish with your favorite whole-grain toast, fruit and yogurt.  Make it your own and enjoy each and every bite.  

Enjoy!

DD