Recently a USDA study (released Feb. 2011) showed eggs have 14% less cholesterol and more vitamin D than in 2002 so let's celebrate the egg!
1 pound fresh asparagus, trimmed and cut into 1-inch pieces
4 English muffins, split and toasted
2 cups (8 ounces) reduced fat shredded Colby-Monterey Jack cheese, divided
1 cup cubed fully cooked ham
1/2 cup chopped sweet red pepper
2 cups skim milk
1 teaspoon salt
1 teaspoon ground mustard
1/4 teaspoon pepper
In a large saucepan, bring 8 cups water to a boil. Add asparagus; cover and cook for 3 minutes. Drain and immediately place asparagus in ice water. Drain and pat dry.
Arrange six English muffin halves, cut side up, in a greased 13-in. x 9-in. baking dish. Fill in spaces with remaining muffin halves. Sprinkle with 1 cup cheese, asparagus, ham and red pepper.
In a small bowl, whisk the eggs, milk, salt, mustard and pepper; pour over muffins. Cover and refrigerate overnight.
Remove from the refrigerator 30 minutes before baking. Sprinkle with remaining cheese.
Bake, uncovered, at 375° for 40-45 minutes or until a knife inserted near the middle comes out clean. Let stand for 5 minutes before cutting. Serves 8.
Nutrition Information per Serving: 257 calories, 9 g fat, 205 mg cholesterol, 916 mg sodium, 20 g carbohydrate, 3.5 g fiber, 24 g protein.