In September, we celebrate Better Breakfast Month! The observance is intended to coordinate with the start of school. We have all been told that breakfast is the most important meal of the day, and there are many reasons why. Eating a regular meal each morning helps you control your weight and can guide you to eating regular, healthy meals throughout the day.

A complete breakfast should contain a balance of protein, fat and carbohydrates – these vital elements help to maintain our stamina and keep us full! For a colorful and complete breakfast, try this delicious Southwestern-inspired casserole.

INGREDIENTS

• Nonstick cooking spray
• 6 slices of hearty whole-grain bread, cut into cubes
• 1 (10-ounce) package frozen chopped spinach, thawed with the liquid squeezed out
• 1 (7-ounce) jar roasted red peppers, drained and chopped, or 1 red bell pepper, roasted and chopped
• 1 ½ cups (6 ounces) shredded Mexican blend cheese or sharp cheddar cheese
• 3 cups nonfat milk
• 1 carton (8 ounces) egg substitute
• 1 teaspoon garlic powder
• 1 teaspoon cumin
• ½ teaspoon black pepper
• ½ teaspoon salt

INSTRUCTIONS:

1. Layer the bread in a 9-by-13-inch baking dish coated with nonstick cooking spray. Sprinkle evenly with spinach, red peppers and cheese.

2. Combine nonfat milk, egg substitute, garlic powder, cumin, black pepper and salt in a large bowl. Pour over the bread mixture.

3. Cover and refrigerate at least 4 hours or overnight.

4. Preheat oven to 350 F.

5. Bake, uncovered, for 45 minutes or until a knife inserted into the center comes out clean. Let stand for 10 minutes before serving.

Makes 9 servings.

Nutrition Facts (per serving, ¹⁄₉ of casserole):
Calories: 280; Carbs: 23g; Protein: 21g; Fat: 13g

Recipe Card for Southwestern-Style Breakfast Casserole

Sources:
Academy of Nutrition and Dietetics
National Day Calendar