Squash Egg-in-the-Hole
Egg Whites:
Calories 111 (35% from fat)
Fat 4 gram
Saturated Fat 0.7 gram
Trans Fat 0 gram
Cholesterol 7.5 mg.
Sodium 473 mg.
Carb. 11.5 gram
Fiber 1.6 gram
Sugar 0.3 gram
Sugar Alcohol 0 gram
Protein 7.7 gram
Whole Egg:
Calories 157 (52% from fat)
Fat 9 gram
Saturated Fat 2.3 gram
Trans Fat 0 gram
Cholesterol 194 mg.
Sodium 463 mg.
Carb. 11.5 gram
Fiber 1.6 gram
Sugar 0 gram
Sugar Alcohol 0 gram
Protein 8.6 gram
Ingredients
1 large (about 20 oz.) acorn squash
olive oil spray
1/2 teaspoon coarse kosher salt, divided
1/4 teaspoon crushed red pepper
2 slices turkey bacon, cooked and crumbled
6 large egg whites
1/2 teaspoon fresh thyme leaves
We were sent a link to this recipe on cookinglight.com. The taste is wonderful and the dish is surprisingly filling. The only problem we had is that over 50% of the calories are from fat. By making a couple simple changes, we were able to reduce that to 35%. It's still high, but the overall calories are so low, as long as you eat lower fat options during the day, it shouldn't be a problem.
This recipe is higher in sodium. If you're on a low sodium diet, you should consider another option.
1. Preheat oven to 425 degrees Fahrenheit.
2. Trim off the top and bottom of the squash and discard. Slice the remaining squash into four pieces, about 3/4 of an inch thick each. Use a spoon to scoop out and discard the seeds and membrane.
3. Lightly spray the top and bottoms of the squash with olive oil and lay flat on a baking sheet. (We suggest using one with edges.) Sprinkle 1/4 teaspoon of salt and crushed red pepper evenly over the four slices. Then bake at 425 degrees Fahrenheit for approximately 15 minutes, until squash is tender when poked with a fork.
4. While squash is baking, heat a non-stick frying pan over medium heat. Cook slices of turkey bacon, turning frequently, for 6-7 minutes or until they reach your desired crispness. Once they're done, remove from the heat and cut or chop into small pieces.
5. Take baking sheet out of the oven and put either a whole egg or 1.5 egg whites in the center of each slice. Sprinkle the remaining 1/4 teaspoon of salt evenly over the top. Reduce oven temperature to 350 degrees Fahrenheit, return pan to oven and bake for 10-12 minutes or until eggs are cooked. For eggs with runny yolks cook less and for firm eggs cook more.
6. Transfer eggs to serving plates and sprinkle with the bacon and thyme leaves. Serve and enjoy.
Yield: 4 Servings
