Storm the Cassoulet

on January 14, 2014

470_2745738

Ingredients:

1 pound plum tomatoes, cut into 1-inch chunks
1 red bell pepper, cut into 3/4-inch pieces
1 zucchini, quartered lengthwise, cut crosswise into ¾-inch chunks
1 onion, halved lengthwise, sliced
2 large garlic cloves, minced
½ tsp dried basil
½ tsp salt
¼ tsp black pepper
4 large eggs
¼ cup grated fat-free Parmesan cheese

Method:

Heat oven to 400°F and spread a large, shallow roasting pan with nonstick spray.

Put tomatoes, pepper, zucchini, onion, garlic, basil, salt, and pepper in pan and spray with nonstick spray; toss to coat. Roast, stirring occasionally, until vegetables are browed and crisp-tender, about 30 minutes.

Spray 8- or 10-oz ramekins or custard cups with nonstick spray. Divide vegetables evenly among cups. Make a well in the center of the vegetables and carefully break 1 egg into each cup. Sprinkle with Parmesan cheese. Place cups on baking sheet and bake until eggs are just set, 20 to 25 minutes.

Cook’s note: To make it a meal, serve baked eggs with reduced-calorie whole-wheat toast.

Makes 4 servings.

Per serving (1 ramekin): 157 cal, 6 g total fat, 2g sat fat, 0g trans fat, 191 mg cholesterol, 455 mg sodium, 15g carb, 3g fiber, 12g protein, 142 mg calcium.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: