Overnight French Toast Bake

To celebrate the end of my dietetic internship, my follow interns and I organized a thank-you brunch for the Dietitians. My contribution to the brunch was a French Toast Casserole. Normally a French Toast Casserole contains 1/2-1 stick of butter and 1/2 cup sugar...I decided to challenge myself to make a breakfast casserole that is full of flavor, heart healthy but without butter or sugar. 

The recipe turned out fabulous!!! The milk made the french toast taste creamy and moist while the cinnamon added flavor. I topped the casserole with pancake syrup after it came out of the oven and this added a slight sweet touch. This casserole is also excellent when re-heated, but I have not tested how it re-heats after it is frozen.

The recipe is supposed to be made the night before to let the egg and milk mixture soak into the bread. I pre-made the casserole when I was home for the weekend and got a little help from my brother (check out the picture!). I also trialed the same recipe after letting the bread soak for only 3 hours and it turned out just as tasty. 

Overnight French Toast Bake

Servings: 12

Ingredients:

1 large loaf French bread, pulled/cut into 1" pieces

8 eggs

2 cups 2% milk

1 cup skim milk

1 tsp Cinnamon

Cinnamon Sugar (for topping, optional)

1. Spray a 9x13" baking pan with non-stick spray. I used an aluminum pan because I was taking the casserole to a brunch. 

2. Cut the loaf of bread into 1" pieces and place in the pan.

3. Combine the eggs, milk, and cinnamon into a large bowl and whisk until completed mixed. Pour onto the French  bread so all the pieces are soaked. Over with plastic wrap, place in the fridge, and let sit overnight.

4. The next morning remove the casserole from the refrigerator and heat the oven to 350 degrees F. Sprinkle the top with cinnamon or cinnamon sugar.

5. Bake for 50-60 minutes, or until the top turns brown. (Check to make sure the middle of the casserole is fully cooked). Remove and lightly top with pancake syrup. Let sit for 5 minutes before serving. 

Nutrition Information:

1 serving

Calories: 164

Protein: 9.6 g

Fat: 4.3 g

Carbohydrate: 21.7 g

Sodium: 279

BBQ Chicken Thin Crust Pizza

Prior to moving back to Wisconsin I needed to clean out my freezer. I challenged myself to prepare meals only using the food in my freezer and fridge, avoiding the grocery store altogether. And I did it! My favorite meal this week was the BBQ Chicken Thin Crust Pizza.  In Madison, there is a small Italian store called Fraboni's (check out the link!). They have the BEST pizza dough, pizza sauce, and sausage! As much as I love pizza, I do not enjoy the calories. This is why I love Fraboni's because they have pre-made thin pizza crusts which helps reduce the calories and fat in traditional pizza! 

Choosing thin crust pizza is one way to reduce calories. In addition, choosing vegetables over high fat pepperoni and sausage is another way to cut calories, fat and sodium. I enjoy chicken or turkey pepperoni, especially Hormel Turkey Pepperoni (it is also gluten free!)

Check out the recipe below! This pizza is lower in calories and fat than any of the fast food pizza restaurants. I like to use BBQ sauce rather than pizza sauce. The spiciness of the BBQ sauce gives this pizza a nice tangy kick. 

Comparison of my pizza recipe to Pizza Hut:

1 slice (1/8th) of a Large Chicken Supreme Pizza Hut Pan Crust Pizza    340 calories
1 slice (1/8th) a Large Chicken Supreme Thin N' Crusty Pizza               250 calories
1 slice (1/8th) of my BBQ Chicken Thin Crust Pizza                             147 calories

BBQ Chicken Thin Crust Pizza
Servings: 4 (2 slices or 1/4 of the pizza)

Ingredients:
1 Fraboni's thin pizza crust (or any other thin pizza crust you can find)
1/3 cup BBQ sauce 
3 oz. chicken breast, cooked and sliced into bite size pieces
1/2 red bell pepper, sauteed
1 medium onion, sauteed
1 tomato, thinly sliced
1/2 cup spinach (I used frozen because I did not have any fresh spinach)
1 cup low fat mozzarella cheese, shredded
1 tbsp Parmesan and Romano grated cheese
Italian seasoning

1. Spread BBQ sauce on pizza crust. Sprinkle with Parmesan cheese and Italian seasoning.
2. Saute the red bell pepper and onion and spread on the pizza. Add spinach, chicken, and top with a thinly sliced tomato. Top with low fat mozzarella cheese. 
3. Cook for 15-20 minutes, or until the cheese begins to turn golden brown.
4. Let cool for 5 minutes and slice into 8 pieces. 

Fraboni's also makes a GREAT pizza dough, which I also make thicker pizza from. Here is a picture of my last thick crust pizza. I usually makes these when my fiance visits me. 

Nutrition Information
1 serving: 2 slices (1/4 pizza)
Calories: 294
Protein: 18 g
Fat: 8.2 g
Carbohydrate: 37.4 g
Sodium: 715 g

Vegetable Pasta

Spring is here! The rainy and cold weather is finally gone! It is a beautiful, sunny day outside and I thought what would be better than a delicious vegetable pasta saute! I have Light Cabot Cheese that I have been dying to use and melt over some delicious pasta. I used all fresh vegetables that were on sale at my local grocery store (unfortunately the local market has not opened yet).

My fiance has never been a big vegetable fan, but he always tries new recipes I make and gives me advice to improve them. You can make this recipe vegetarian or with meat or seafood (pork, chicken, fish, shrimp, or scallops). I added chicken to make my fiance happy.

Vegetable Pasta
Serves: 8
Preparation time: 20 minutes
Cook time: 25 minutes

Ingredients:
2 tbsp avocado oil
1 lb. mushrooms, sliced
1/2 quart red cherry tomatoes or orange cherry tomatoes, sliced
1/2 lb. green beans, chopped into 1 inch pieces
1/2 lb. broccoli, chopped into 1 inch pieces
1 cup Cabot cheese, shredded
1/4 cup Parmesan cheese
1 lb. multigrain angel-hair pasta
1 lb. baked chicken, sliced

1. In a large pot, cook the pasta 7-8 minutes. Strain and put pasta back into the large pot. Set aside.

2. Heat the oven to 350 degrees F. Salt and pepper the chicken. Bake for 20-25 minutes. Cool and slice thinly.

3. Slice the vegetables. Heat 2 tbsp avocado oil in a wok. Add green beans and broccoli. Saute 2-3 minutes. Add the mushrooms and saute another 2-3 minutes or until all the vegetables are soft.

4. Mix the cheese into the pasta until the pasta is coated. Add the vegetables and cheery tomatoes. Mix and serve!

Nutrition Information (per serving):
Calories: 327 
Protein: 23g
Carbohydrates:  44g
Fat: 8.5g
Cholesterol:  22mg
Fiber: 8.5g
Sodium: 450mg