Egg-White Breakfast Casserole

1 teaspoon extra-virgin olive oil
1/2 cup onions, diced
12 egg whites
1/4 cup fat-free milk
2 slices whole-wheat bread, torn into pieces
1 cup broccoli fl orets, steamed
1 cup spinach, stems removed, steamed
Pinch nutmeg
Fresh ground pepper and sea salt, to taste
2 tablespoons freshly grated Parmesan cheese
1 1/2 cups fat-free milk
3 to 4 whole cloves; 3 to 4 peppercorns
1 slice of onion
1 clove garlic
1/4 cup oil-packed sun-dried tomatoes
2 teaspoons oil drained from sun-dried
2 1/2 teaspoons whole-wheat fl our
Cayenne, sea salt, pepper to taste

1. Heat a large saucepan over medium heat. Add olive oil and onions. Cook until caramelized.

2. Preheat oven to 350 degrees. Spray a 9- by 9-inch baking dish. Whisk egg whites and milk. Season with cayenne, sea salt, and pepper. Spread bread pieces along bottom of pan; top with caramelized onions, broccoli fl orets, and spinach. Pour on the egg-white mixture. Add nutmeg, salt and pepper, and the Parmesan cheese. Bake for 20 to 25 minutes.

3. While casserole bakes, put milk, cloves, peppercorns, and a slice of onion in a small pot. Cook over medium-high heat about five minutes. Remove from heat. Let stand for 15 minutes.

4. Mince garlic and drained sun-dried tomatoes.

5. Drain milk through a strainer into a bowl to remove cloves, peppercorns, and onion. In same pot, over medium heat, add oil and fl our. Stir to make a roux. Slowly add milk, whisking in a little at a time. When thickened, whisk in sun-dried tomatoes and garlic. Season with salt, pepper, and cayenne to taste.

6. Serve casserole slices with a tablespoon of sundried tomato cream sauce on top.

Nutrition info per serving (based on 6): 152 calories; 3.2 g fat; 0.7 g saturated fat; 2.7 mg cholesterol; 14.5 g protein; 17.3 g carbohydrates; 2.9 g fi ber; 304 mg sodium