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Ham and Egg Casserole


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This is a fairly typical ham and egg bake, except for the addition of the zucchini and mushrooms. They take the place of the more typical potatoes, which have significantly more calories.


  • 2 tablespoons (28 g) unsalted butter, melted
  • 1 pound (455 g) low fat Monterey Jack cheese, shredded
  • 2 1/2 cups (570 ml) egg substitute, beaten
  • 2 tablespoons (16 g) all purpose flour
  • 16 ounces (455 g) fat-free cottage cheese
  • 2 cups (300 g) ham, cubed
  • 1/8 teaspoon Tabasco sauce
  • 1 teaspoon baking powder
  • 1 cup (120 g) zucchini, shredded
  • 8 ounces (225 g) mushrooms, sliced
  • 1 cup (150 g) red bell pepper, chopped


Preheat oven to 400°F (200°C, or gas mark 6). Put butter in 9-inch (23 cm) pan and melt in oven. Combine all other ingredients and put in pan. Bake at 400°F (200°C, or gas mark 6) for 15 minutes and then at 350°F (180°C, or gas mark 4) degrees for 15 to 20 minutes more.

Nutrition Detail

  • 2478 Calories (39% from Fat, 51% from Protein, 10% from Carb)
  • 312 g Protein
  • 108 g Total Fat
  • 48 g Unsaturated Fat
  • 36 g Monounsaturated Fat
  • 18 g Polyunsaturated Fat
  • 60 g Carb
  • 6 g Fiber
  • 30 g Sugar
  • 4584 mg Phosphorus
  • 2826 mg Calcium
  • 9240 mg Sodium
  • 5118 mg Potassium
  • 9018 IU Vitamin A
  • 510 mg ATE Vitamin E
  • 312 mg Vitamin C
  • 294 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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1 g (0.05 oz) Increment Measure Accuracy Scale

Measure up to 5000 g (11 lb, 250 oz) precisely. Select your preferred units (and convert units) to follow recipes more conveniently. It has easily read measurements on the backlit LCD display. Built with 304 food-grade, stainless steel for food safety.

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*At the time of publishing, the price was $9.99.

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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