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SKINNY FACTS: for 1 slice
304 calories, 8g fat, 17g protein, 38g carbs, 1g fiber, 777mg sodium, 11g sugar
Weight Watchers (old points) 7
Weight Watchers POINTS PLUS 8
Shopping Tips
Most supermarkets sell Jiffy corn muffin mix in the baking aisle. If you can’t find it use another brand that is about 8.5 ounces.
Trader Joe’s sells (8 oz) packages of Black Forest ham. It’s uncured and contains ‘no nitrates.’ Most health food markets sell this type of ham too.
Cut Down Weight Watchers POINTS PLUS Tip
If you’re looking to make this dish lower in points, make the serving size 8 instead of 6. It’s still very satisfying. You can serve it with some fresh fruit on the side.
Weight Watchers (old points) 5
(if casserole makes 8 servings)
Weight Watchers POINTS PLUS 6 (if casserole makes 8 servings)
For more skinny recipes, please join me at http://www.skinnykitchen.com
Perfect for the weekend...It’s so hearty and includes the fabulous Denver omelette flavors of eggs, ham, bell peppers and cheese all loaded into a cornbread casserole. This casserole serves 6 and each serving has 304 calories, 8 grams of fat and 8 Weight Watchers POINTS PLUS. Since it freezes great, you can make it over the weekend and freeze the leftovers to enjoy for a quick weekday breakfast or another weekend meal.
Tiempo de Prep:
Tiempo para Cocinar:
Raciónes: 6 servings
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Ingredientes
- 1¼ cups onions, chopped
- 1 cup red bell peppers, chopped
- 2 tablespoons reduced-fat butter or Smart Balance Light
- 1 cup (8 ounces) ham, chopped, see shopping tip
- ½ cup fat-free milk
- 2 eggs, I like using Egg-Land’s Best eggs
- 2 egg whites (¼ cup)
- 1 teaspoons garlic powder
- Fresh ground black pepper, to taste
- 1 (8.5 oz) box Jiffy’s Corn Muffin Mix, see shopping tip
- ½ cup nonfat plain yogurt">yogurt or nonfat Greek yogurt">yogurt
- ¼ cup light cheddar cheese
Direcciones
- Preheat oven to 425 degrees. Coat a 9 x 9” baking pan with cooking spray.
- In a microwave safe bowl, add onions, red bell peppers and butter. Cook in microwave on high for about 3-4 minutes until soft. Set in refrigerator to chill for 10 minutes.
- In a large bowl, mix together the cooled onion mixture, ham, milk, eggs, egg whites, garlic powder and pepper. Blend well. Stir in cornbread mix and only stir until blended. The batter will be a bit bumpy. Spread cornbread batter into prepared pan.
- Using a rubber spatula, spread yogurt over the top of the casserole. It won’t cover completely.
- Sprinkle cheese evenly over top of yogurt.
- Bake for 45 minutes so the entire casserole will be cooked through. It will look very dark golden brown.
- Let stand for 10 minutes before cutting into 6 slices. This casserole may be made ahead of time, refrigerated and reheated. It also freezes great!
- Makes 6 servings (each serving, 1 slice)
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 154g | |
| Recipe makes 6 servings | |
| Calories 171 | |
| Calories from Fat 91 | 53% |
| Total Fat 10.24g | 13% |
| Saturated Fat 5.1g | 20% |
| Trans Fat 0.0g | |
| Cholesterol 107mg | 36% |
| Sodium 565mg | 24% |
| Potassium 302mg | 9% |
| Total Carbs 7.3g | 2% |
| Dietary Fiber 1.0g | 3% |
| Sugars 5.02g | 3% |
| Protein 12.28g | 20% |
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06 de Julio de 2013
