By Kim Galeaz for Your Family Today

The veggies in this cheesy casserole make it rich in nutrients. The cheese gives it kid-friendly flavor. And the eggs contain high-quality protein to fuel your family for the whole day.

Time-saving tip: Cut veggies in advance and store them tightly covered in the refrigerator until you’re ready to assemble the casserole. If you’re really short on time, buy ready-to-use chopped peppers.

Makes 6 servings

Ingredients
3/4 pound red potatoes, cut into 1/2-inch cubes
1/4 cup diced green bell pepper
1/2 cup diced red bell pepper
1/2 cup chopped zucchini
1/2 cup chopped green onions
2 cups shredded 2% reduced-fat sharp cheddar cheese
9 large eggs
3 1/2 tablespoons all-purpose flour
3/4 teaspoon baking powder
1 teaspoon garlic powder
1 cup low-fat cottage cheese

Directions

1. Preheat oven to 350 F.
2. Coat an 11- by 7-inch casserole dish with vegetable cooking spray.
3. Spread potatoes, bell peppers, zucchini, onion and cheese into dish.
4. Whisk together eggs, flour, baking powder and garlic.
5. Stir in cottage cheese and pour into dish, stirring lightly.
6. Bake 45 to 55 minutes, or until eggs are puffed, golden brown and set in the center.

Nutrition information per serving 345 calories; 16.5 g fat; 345 mg cholesterol; 638 mg sodium; 21 g carbohydrate; 2 g fiber; 28 g protein.

This Recipe was written by Kim Galeaz, a registered dietitian and culinary nutrition consultant. She is the owner of Galeaz Food & Nutrition Communications, located in Indianapolis and Jacksonville, Fla.