Our Basecamp registered dietitian, Jamie, brings you easy-to-follow tips and tools to help you stay on your path nutritionally. Each week we rotate between live, online classes to personalized videos from Jamie and great tips to challenge you to explore new food opportunities.

Want more heart-healthy recipes ideas? Click here for more inspiration.

Breakfast Bake

Prep Time: 15 mins
Cook Time: 20-25 mins Servings: 12

Ingredients:

• 12 large eggs

• 1 cup egg whites

• ¼ cup reduced fat milk

• 1 tsp Dijon mustard

• 1 tsp Worcestershire sauce

• 1 tsp ground black pepper

• 1/2 tsp salt

• 2 cups raw spinach

• 1 cup raw mushrooms (sliced)

• 1 cup raw asparagus (sliced)

• ¾-1 cup Italian cheese (shredded)

Directions:

1. Preheat oven to 350°F

2. Combine eggs, egg whites, milk, Dijon mustard, Worcestershire sauce, salt and pepper in large bowl. Whip until combined.

3. Pour egg mixture into well-greased baking dish or deep-sided sheet pan.

4. Add veggies to egg mixture, spread out evenly, then top with cheese.

5. Bake for 20-25 minutes, until eggs are set

6. Remove from heat, slice into 12 pieces, serve immediately, or portion and store

Tips:

Store in pre-portioned containers in the fridge for up to 3 days or freeze for up to 3 months. Reheat in the microwave for 30-60 seconds.

Try different flavor combinations! Include veggies of your choice, such as broccoli, tomatoes, bell peppers, spinach, mushrooms, zucchini, or artichoke hearts. Add a bit of cheese such as cheddar, provolone, gruyere, mozzarella, feta, or goat cheese. Additional flavor add-ins could include pesto, sun-dried tomatoes, jalapenos, salsa, fresh herbs, olives, or capers.

Nutrition: Per serving

Calories: 118 kcal, Total Fat: 7 grams, Saturated Fat: 2.6 grams, Cholesterol: 192 mg, Sodium: 298 mg, Total Carbohydrate: 2 grams, Protein: 12 grams.

Adapted from Eating Well. Click here for more ingredient add-in ideas.