Turkey, Spinach and Broccoli Egg Bake

This egg bake makes a nice quick breakfast!  I like to put it on a slice of toasted Steady Eddie bread with a few slices of nitrate-free Oven-Roasted Turkey for a satisfying meal.

It's super easy to make -- here's what I do:

Pre-heat your oven to 375F.

In a pan (I use my Le Cruset cast iron pot) over medium-high heat, I browned 1 link of extra-lean turkey sausage that I removed from the casing.  If you don't have turkey sausage, you can just use 100 g of extra-lean ground turkey.  To the browned turkey, I added 1 diced sweet yellow onion and about 1 tsp of salt.  Saute the onion for a few minutes until it is translucent, then add 1 clove of minced garlic, and 200 g of chopped baby spinach.  Saute the mixture for an additional minute or two until the spinach is wilted.  Take off the heat and set aside.

Finely chop 100 g of broccoli and set aside.

In a separate bowl, whisk together 2 eggs, and 1 cup of cottage cheese.

To that mixture, add one 500 mL carton of egg whites, 1/3 cup of oat bran (or you can use 1/3 cup of oatmeal that you have ground up in a blender), and a about a tbsp of fresh chopped parsley and stir to combine.

Lightly spray a 9.5 x 13" cake pan with olive oil.  Dump the turkey/onion/spinach mixture into the pan and distribute it evenly.  Next sprinkle the chopped broccoli overtop.

Then carefully pour the egg mixture overtop, trying to make it as even as possible.

Bake at 375F for 45 min, or until it is puffed and set in the middle.  I then turn the oven on broil for 2-3 minutes to brown the top.  Be sure to keep an eye on it, so it only browns and doesn't burn.

Let it cool and cut into 6 large squares.  Enjoy!!

Turkey, Spinach and Broccoli Egg Bake

Preheat oven to 375F

1 extra-lean turkey sausage link (or 100 g of extra-lean ground turkey)
1 sweet onion, chopped into a fine dice
1 clove of garlic, minced
100 g broccoli, finely chopped
2 eggs
1 cup cottage cheese
1 carton of egg whites (500 mL)
1/3 cup oat bran (or 1/3 cup oatmeal that has been blended up into a 'flour')
parsley
salt and pepper

Remove the sausage from its casing and brown over medium-high heat.  Add the diced onion and some salt and saute until translucent.  Add in the chopped garlic and spinach and saute until the spinach has wilted.  Turn off the heat and set aside.

Chop the broccoli and set aside.

In a separate bowl, combined the eggs and cottage cheese and mix to combine.  To this mixture add the egg whites, oat bran and parsley.

Prepare a 9.5 x 13" pan with a light spray of olive oil.  Layer on the turkey/onion/spinach mixture, then the broccoli.  Pour on the egg mixture and ensure everything is distributed evenly.

Bake at 375F for 45 min or until the middle is set.  Turn the oven to broil for 2-3 minutes to brown the top (be sure to keep an eye on it so it doesn't burn).

Cool and cut into 6 large squares.  Enjoy!

Nutritional Information (calculated using My Fitness Pal)

Per 1 slice:

Calories:174
Total Fat: 4 g
  Saturated Fat: 1 g
Cholesterol: 91 mg
Sodium: 417 mg
Potassium: 399 mg
Total Carbohydrates: 12 g
  Dietary Fiber: 2 g
  Sugars: 5 g
Protein: 23 g
Vitamin A: 58%
Vitamin C: 39%
Calcium: 11%
Iron: 13%

Macros:
Carbs: 27%/Protein: 52%/Fat: 21%