Easter Breakfast Casserole with Asparagus and Artichoke Hearts [Bulkbites.com]

• Servings: 8
• Time: 75 minutes

Artichokes are extremely healthy food items you can consider including in your diet plans. Some of the most powerful antioxidants like silymarin, luteolin, quercertin, cynarin, rutin, etc are found in appreciable quantities in artichokes. Artichokes are also useful in preventing and treating cancer. Furthermore, they are good for digestion, liver health and for increasing bile flow. Being high in fiber content artichokes are also used for reducing cholesterol levels in the body. Asparagus has been included in this dish because it is rich in lots of nutrients. Eating asparagus on a regular basis helps fight against diseases like cancer. Besides this, asparagus is loaded with antioxidants and are therefore beneficial in neutralizing the effects of free radicals.

Nutrition

• calories: 234
• protein: 20
• carbs: 8
• fat: 13
• saturated fat: 4.84
• polyunsaturated fat: 1.79
• monounsaturated fat: 3.89
• cholesterol: 332
• sodium: 206
• potassium: 244
• dietary fiber: 1.23
• sugars: 1.61
• vitamin a: 203
• vitamin c: 4
• calcium: 83
• iron: 3
• magnesium: 0
• complex carbs: 5.16
• other fats: 2.48

Ingredients

• 2 1 cup Artichoke hearts
• 1.04 dash Salt, table
• 1.04 dash Spices, pepper, black
• 3.52 cup Asparagus, raw
• 1.04 1 tsp Spike seasoning
• 0.48 tbsp Creamy dressing, made with sour cream and/or buttermilk and oil, reduced calorie, fat-free
• 4 oz Cheese, goat, soft type
• 14 large Egg, whole, raw, fresh
• 4 1 oz Low fat mozarella

Instructions

• Set the oven temperature to 375 Degrees Fahrenheit. Spray your casserole with little cooking spray. Now dump the artichokes into a colander so that they are drained completely. Whilst the artichokes are getting drained, cook the asparagus.
• Bring a pot of salted water to boil. In the meantime, cut the woody portion of asparagus and cut them diagonally of one-inch length. Transfer the pieces into the pot and allow them to boil for a couple of minutes. Then drain out the asparagus using a colander.
• Place the artichoke hearts over a cutting board and cut them into half. Make a layer of artichokes at the bottom of casserole dish. Now transfer the asparagus pieces to form the second layer. Follow it up with a layer of cheese. Then season it up with salt and black pepper.
• Into the cheese/vegetable mixture pour the beaten eggs. Stir in the ingredients well so that they combine well and some pieces of artichoke and asparagus pop up from the mixture.
• Now bake the above mixture until the top portion becomes firm and turns golden brown.
• Serve the dish hot. If required, use low-fat sour cream while serving.