Denver Casserole
From Laura Dolson,
About.com Health's Disease and Condition content is reviewed by our
Medical Review Board
This is like a large Denver (or "Western") omelet, and is great as a
main dish for dinner or brunch. Leftovers make a nice quick
breakfast. South Beach dieters can use low or nonfat versions of the
ingredients - obviously the calorie count will be less.
INGREDIENTS:
1 dozen eggs
1 pint (16 oz) low fat sour cream
12 oz shredded cheese - jack and/or cheddar
1 lb cooked lean ham, chopped (check to make sure it isn't loaded
with sugar)
1 large green pepper, chooped
1/4 C chopped onion
2 cloves garlic (optional)
salt and pepper
PREPARATION:
Preheat oven to 350 F.
1. Saute onion, pepper, and garlic until beginning to soften.
2. Put eggs and sour cream in blender with salt and pepper. Blend
well. (You can do this in a bowl with a whisk if you prefer.)
3.
Put half the cheese into a 9X13 baking pan, followed by the ham, the
rest of the cheese, and the vegetables. Pour the egg mixture over the
whole thing.
4. Bake 50-60 minutes, until top is golden brown and knife inserted
into the center comes out clean (or almost so - it will continue to
cook for a few minutes afterwards).
Serves 8.
Nutritional Analysis: Each of 8 servings has 4.5 grams effective carb
plus .5 gram fiber, 30 grams protein, and 533 calories
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