Veggie and sausage breakfast casserole (6 servings)
- Servings Per Recipe: 6
- Amount Per Serving
- Calories: 224.9
- Total Fat: 8.3 g
- Cholesterol: 161.2 mg
- Sodium: 700.7 mg
- Total Carbs: 6.1 g
- Dietary Fiber: 1.8 g
- Protein: 30.2 g
IntroductionI modified this from another Spark recipe to get in more veggies, less sodium. I like that it's a pretty big serving, high protein, lots of veggies, and tasty! I modified this from another Spark recipe to get in more veggies, less sodium. I like that it's a pretty big serving, high protein, lots of veggies, and tasty!
1 pound chicken breakfast sausage (Isernio chicken sausage roll, breakfast flavor, 16oz)
0.5c shredded low fat cheese (Kraft 2% cheddar)
3 large eggs
0.75c (3 servings) Egg Beaters
12oz (~1.5c) low fat plain Greek yogurt (Fage Total 2%. I weigh mine.)
1c frozen chopped spinach
1c frozen chopped broccoli
1c frozen chopped kale (or more spinach & broccoli)
1/4tsp black pepper (or more)
(other herbs & spices if desired)
Spray or a tiny bit of oil for the pan. (I use Pam)
I've listed what brands I use next to each ingredient, where appropriate. You can certainly substitute, just know some subs will change the nutritional information more than others (i.e. turkey for chicken sausage is probably close enough; pork would be a bigger difference. Ditto different brand of cheese vs. full fat cheese.)
I use a glass pan; not sure how it comes out in a metal one.
I find it's plenty salty with the sausage and cheese, but you might feel differently. Some red pepper might be nice for those who like some kick; I like my eggs more plain.
2) In a frying pan, cook the sausage until cooked through. Drain and set aside.
3) In a large bowl, mix the veggies & cooked/drained sausage. Then mix in the cheese. Mix thoroughly and then pour/spread into a 9x11 pan that has been sprayed or very lightly oiled.
4) In the same bowl, mix the following ingredients until well blended: Eggs, Egg Beaters, yogurt, & pepper (and other spices if using). Once well blended pour it over the veggie mixture evenly.
5) Bake for 35-40 minutes until "set" and starting to brown.
Cut into 6 squares.
(1/6 of 9x11" pan, about a 4 by 4.5" square.)
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- by: LINDA719