This casserole showcases the versatility of avocados–baked for breakfast. Whip up this vibrant casserole the next time you’re serving brunch, or bake it the night before to have at the ready for early risers. Each serving provides an excellent source of dietary fiber, vitamin A and vitamin C, a good source of calcium and iron, and contains 10 grams of protein, providing a satisfying way to start your day.
The California Avocado Commission kindly provided me with a California Avocado gift basket valued at $75 to give away to one lucky reader. It includes:
- California Avocado Commission reusable tote
- Fresh California avocados–the best part!
- Avocado Masher
- Tea towel
- Snack box
- Logo t-shirt
- Magnet and green pen
- California Avocado nutrition information and recipes
Entries will be accepted until midnight (Pacific time) September 10, 2014. To enter, tell me below about your latest, greatest, or most favorite way to prepare avocados. Good luck!
California Avocado Breakfast Casserole with Spinach and Sweet Potatoes
2 1/2 cups (332 g) peeled, medium-diced sweet potatoes
1/2 cup (80 g) diced yellow or white onion
2 teaspoons (10 ml) canola oil
1/8 teaspoon salt
Freshly ground black pepper, to taste
9 large eggs
1 (10-ounce) package frozen chopped spinach, thawed, water squeezed out
3/4 cup (177 ml) low-fat milk
2 tablespoons (5 g) fresh chopped basil (or 1/2 teaspoon [0.7 g] dried basil)
1 tablespoon (11 g) Dijon mustard
1 tablespoon (15 ml) reduced-sodium soy sauce
4 teaspoons (20 ml) fresh lemon juice
2 ripe, fresh California Avocados
1/4 cup (13 g) chopped sun-dried tomatoes
Place one oven rack 6 inches below the broiler element and place a second rack in the middle of the oven. Preheat oven to high broil.
Place sweet potatoes and onions in an 8 x 8-inch glass baking dish. Drizzle with oil. Sprinkle with 1/8 teaspoon salt and pepper. Broil on the top oven rack until potatoes begin to brown and are fork tender, 15 minutes. After removing the baking dish from the oven, set the oven to 350°F.
Whisk eggs in a large bowl and crumble in spinach. Stir in milk, basil, mustard, soy sauce, 1/8 teaspoon salt, and additional black pepper.
Place the lemon juice in a medium bowl. Cut the avocado into 1/2-inch pieces and coat in the lemon juice. Gently stir the avocados into the eggs. Pour the egg mixture evenly into the baking dish with the potatoes and onions, and sprinkle the tomatoes on top. Bake on the middle rack of the oven until the middle is set and no longer jiggly, about 45 minutes. Allow to set for 10 minutes. Cut into servings.
Prep time: 30 minutes
Cook time: 1 hour
Makes 9 servings
Serving suggestion: Fresh seasonal fruit salad and whole-wheat toast
Beverage suggestion: Sparkling apple cider or mimosa
Nutrition Facts (per serving): 220 calories, 13 g total fat (3 g saturated fat, 0 g trans fat), 310 mg sodium, 185 mg cholesterol, 16 g total carbohydrate (5 g fiber), 10 g protein, 10% DV iron, 10% DV calcium, 197% DV Vitamin A, 25% DV Vitamin C.
- Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly.
- Leftovers can be cooled and refrigerated for up to 3 days. Reheat portions as needed in the oven or microwave.
I created this recipe for the California Avocado Commission. They compensated me to include them in this post.
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