Start your day with this hearty recipe that lets you choose whether to include broccoli or asparagus.

Bake: 25 minutes; Cool: 30 minutes

Nonstick cooking spray

2/3 cup loose-pack frozen diced hash brown potatoes with onion and peppers

1/3 cup loose-pack frozen cut broccoli and/or frozen cut asparagus

2 tablespoons chopped Canadian-style bacon or cooked lean ham

2 tablespoons evaporated fat-free milk

2 teaspoons all-purpose flour

2/3 cup refrigerated or frozen egg product, thawed

3 tablespoons shredded reduced-fat cheddar cheese

1 teaspoon snipped fresh basil or 1/4 teaspoon dried basil, crushed

1/8 teaspoon ground black pepper

1. Preheat oven to 350°F. Lightly coat two 10-ounce casseroles or quiche dishes with nonstick cooking spray. Arrange hash brown potatoes and broccoli in bottoms of casseroles; top with Canadian bacon. In a small bowl, gradually stir milk into flour. Stir in egg, half of the cheese, the basil, and black pepper. Pour egg mixture over vegetables.

2. Bake for 25 to 30 minutes or until a knife inserted near the centers comes out clean. Sprinkle with remaining cheese. Let stand for 5 minutes before serving. Makes 2 servings.

Nutrition facts per serving: 142 calories, 3 g total fat, 12 mg cholesterol, 354 mg sodium, 14 g carbohydrates, 1 g dietary fiber, 15 g protein.