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Fancy Baked Egg Scramble


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Here’s a great company breakfast that no one will suspect is low calorie and full of nutrition (unless you want to brag about it of course). Eggs and vegetables are baked in a cheesy, creamy sauce with a crunchy topping that really makes this meal special.



  • 2 tablespoons (28 g) unsalted butter
  • 1/4 cup (40 g) onion, chopped
  • 1/4 cup (38 g) green bell pepper, chopped
  • 2 cups (300 g) ham, cubed
  • 3 cups (700 ml) egg substitute
  • 8 ounces (225 g) mushrooms, sliced


  • 2 tablespoons (16 g) all purpose flour
  • 1 tablespoon (14 g) unsalted butter
  • 1 1/2 cups (355 ml) skim milk
  • 2 ounces (55 g) Swiss cheese, shredded
  • 1/4 cup (25 g) Parmesan cheese, grated


  • 1 cup (115 g) bread crumbs
  • 1/4 cup (25 g) Parmesan cheese, grated
  • 2 tablespoons (8 g) fresh parsley, chopped


Preheat oven to 350°F (180°C, or gas mark 4). Grease a 2-quart (1.9 L) baking dish. Melt 2 tablespoons (28 g) butter in large skillet. Cook and stir onion and green bell pepper until onion is crisp-tender. Add ham and egg substitute; cook over medium heat until eggs are firm but moist, stirring occasionally.

Fold in mushrooms. Remove from heat. Melt 1 tablespoon (14 g) butter in medium saucepan. Blend in flour; cook until smooth and bubbly. Gradually add skim milk; cook until mixture boils and thickens, stirring constantly. Add Swiss cheese and 1/4 cup (25 g) Parmesan cheese; stir until smooth.

Fold scrambled eggs into sauce. Pour into greased pan. Combine all topping ingredients and sprinkle over eggs. Bake at 350°F (180°C, or gas mark 4) for 25 to 30 minutes or until light golden brown.

Nutrition Detail

  • 2544 Calories (43% from Fat, 36% from Protein, 21% from Carb)
  • 222 g Protein
  • 120 g Total Fat
  • 54 g Unsaturated Fat
  • 36 g Monounsaturated Fat
  • 18 g Polyunsaturated Fat
  • 132 g Carb
  • 12 g Fiber
  • 18 g Sugar
  • 3072 mg Phosphorus
  • 2286 mg Calcium
  • 6126 mg Sodium
  • 5382 mg Potassium
  • 5976 IU Vitamin A
  • 690 mg ATE Vitamin E
  • 54 mg Vitamin C
  • 318 mg Cholesterol

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To divide this into as many portions as you want to eat it:

  1. When you’re done preparing meal, measure it with a good kitchen scale.
  2. Note the weight.
  3. If you intend to eat it for, let say 2 times, divide its weight by 2 to know the weight of every portion you’ll be taking.

So for this recipe, if we assume the weight is 500g and you have decided to eat it at 2 different meal times, then you must weigh 250g for every portion.

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To lose weight and keep fit, you must know your Daily Calorie Target (DCT) and eat accordingly. Check out our Weight Management Dashboard to get your DCT.

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