Basic Recipe for Breakfast Casserole

I posted an updated version of this post, with expanded instructions for making South Beach Diet friendly breakfast casseroles, including quantities for different sized pans and ingredient suggestions.  (At that time it wasn't possible to move the post forward without breaking the link, so that was a new post.)  I have removed this old post so the recipe doesn't come up twice in search engines, but I'm leaving this page here in case anyone has a bookmark for the old recipe.