Recipe Makeover: Asiago Bagel Breakfast Bake

Don't you just love the Panera bakery/sandwich chain? Apparently their asiago bagels are totally yummy. I make it a habit to only order whole-wheat bagels, so I can only speak for their whole wheat/whole grain selection. Anyway, they have a wonderful recipe for "Asiago Bagel Breakfast Bake" on their website and I thought I would give it a Recipe Doctor makeover.

It calls for their asiago bagels but we can use whole-wheat bagels and the whole "asiago" taste will still come through because the recipe also calls for 6 ounces of asiago cheese (although I dialed this down to 4 ounces)! We are also using half higher omega-3 eggs and half egg substitute and we are using reduced fat versions of the Jack or cheddar cheese and the milk.

Here are the savings!

Per serving:

	Original Recipe	Light Recipe
Calories	420	330
Total Fat (g)	22	12
Saturated Fat (g)	11	6.5
Cholesterol (mg)	273	143
Fiber (g)	1.8	5

LIGHTER WHOLE WHEAT ASIAGO BAGEL BREAKFAST BAKE

Photo: Elaine Magee

Ingredients

4 large eggs, higher omega-3 if available
1 cup egg substitute (you can use the southwest flavor option if desired)
2 cups fat free half and half or 1% lowfat milk
1 teaspoon fresh chopped tarragon or ½ teaspoon dried tarragon
1/4 teaspoon paprika
Freshly ground black pepper to taste (start with 1/4 teaspoon)
6 ounces reduced fat Monterey Jack or cheddar cheese, shredded
1 cup grated or shredded asiago cheese (add more if desired)
4 large whole wheat or whole grain bagels, cut into bite-size pieces

Directions

1. In large mixing bowl, beat together eggs, egg substitute, fat free half and half, tarragon, paprika and pepper (add more to taste).
2. In medium bowl, toss the cheeses together (whichever ones you are using). Coat a 2-quart casserole dish or 9 x 13-inch baking dish with canola cooking spray or coat lightly with canola oil.
3. Layer half of the bagel pieces in prepared dish then half of the cheese then repeat the layers with the remaining bagel pieces and cheese. Pour the egg mixture evenly over the bread mixture then cover the dish and keep in the refrigerator overnight.
4. When ready to bake, preheat the oven to 350-degrees. Bake casserole, uncovered, until the top is golden brown (about 1 hour).

Yield: Makes 8 servings

Nutrition Information per serving: 330 calories, 22 g protein, 34 g carbohydrate, 12 g fat, 6.5 g saturated fat, 3 g monounsaturated fat, 2.5 g polyunsaturated fat, 143 mg cholesterol, 5 g fiber, 735 mg sodium. Calories from fat: 33 percent.

Related Topics:

• Healthy Breakfast Ideas and Recipes
• Healthy Cooking with Elaine Magee, RD
• Healthy Cooking Newsletter - recipes, kitchen and shopping advice in your inbox

What's with Rye?

Photo: Austin King

A common bread MYTH is that rye bread is 100% whole grain and is high in fiber. Dark rye bread especially looks super healthy and full of fiber - it couldn't be more dark brown than it is!

Rye bread and I go way back...Twenty-five years ago when I was living in Washington D.C. for a summer internship, I think I lived on turkey and provolone sandwiches on dark rye (with just a smidgen of mustard) from the deli next to where I was working. There are certain sandwiches that just beg for rye bread. Some people like tuna salad on rye, for example. But is it a whole grain?

What's the real story on rye?

The first ingredient listed on the label of most types and brands of rye bread, from Russian Rye or Jewish Rye to Dark Rye or Extra Sour Rye, is none other than...unbleached enriched flour. The second ingredient is usually water with the third ingredient being rye flour. That explains why most rye breads contribute only 1 gram of fiber per slice (one dark rye in my supermarket even contributes less than 1 gram per slice). So, the truth is that most rye breads aren't usually 100% whole grain (although there might be some enlightened brands out there I haven't seen yet) and I wouldn't call them high in fiber either with only 1 gram a slice.

My guess is rye breads aren't as high in fiber as 100% whole wheat breads because in commercial rye bread sold in America, white flour is typically combined with rye flour to make the bread. Bread companies probably do this due to rye flour not having great gluten qualities; it would make a very heavy bread unless blended with a higher gluten grain like wheat flour. Rye flour on its own though IS high in fiber (3.6 grams fiber per 50 calories or 2 tablespoons of flour).

Related Topics:

• The Best Bread: Tips for Buying Breads
• Healthy Cooking with Elaine Magee, RD
• Healthy Cooking Newsletter - recipes, kitchen and shopping advice in your inbox