Low-Calorie Vegetable & Egg Bake
1. Ingredients
The Vegetables:
Broccoli: Cut into small florets.
Cauliflower: Cut into small florets.
Bell Peppers: Red and yellow, diced.
Onion: Finely chopped (optional for extra flavor).
Seasonings: Salt, black pepper, garlic powder, and dried herbs (like oregano or thyme).
The Liquid Mixture:
Eggs: 4 to 6 large eggs (depending on your tray size).
Milk or Light Cooking Cream: ½ cup (optional, for a creamier texture).
The Topping:
Cheese: Shredded mozzarella or cheddar (use low-fat versions for weight loss).
2. Preparation Instructions
Step 1: Prepare the Vegetables
Place the broccoli, cauliflower, and bell peppers into a glass baking dish (Pyrex) lightly greased with olive oil.
Sprinkle the seasonings (salt, pepper, and herbs) over the vegetables and toss well to coat.
Pro Tip: If you prefer softer vegetables, you can steam the broccoli and cauliflower for 3-5 minutes before putting them in the dish.
Step 2: Add the Egg Mixture
In a separate bowl, whisk the eggs thoroughly with a pinch of salt and pepper.
Pour the egg mixture over the vegetables in the dish, ensuring it settles between the pieces.
Step 3: Baking
Place the dish in a preheated oven at 180°C – 200°C (350°F – 400°F) for about 20 minutes or until the eggs are mostly set.
Remove the dish, sprinkle the cheese over the top, and return it to the oven for another 5-10 minutes until the cheese is melted and golden brown, as seen in the second photo.
Why is this recipe great for weight loss?
High in Fiber: Broccoli and cauliflower keep you feeling full for longer.
High in Protein: Eggs provide high-quality protein, which is essential for muscle maintenance.
Low Carb: This meal is naturally low in carbohydrates and calories.
