Who says breakfast casseroles have to break the calorie bank?
This one from Betty Crocker's 300 Calorie Comfort Food is full of flavor (and vegetables), but keeps things light by using skim milk and reduced-fat cheese.
"Healthified" Italian Sausage Egg Bake
¾ pound Italian turkey sausage, casings removed
1 medium onion, chopped
1 medium red bell pepper, chopped
2 cloves garlic, finely chopped
1 (9-ounce) box frozen chopped spinach, thawed, drained
4 cups frozen country-style shredded hash brown potatoes (from a 30-ounce bag), thawed
2 cups shredded reduced-fat Italian cheese blend
2 tablespoons grated parmesan cheese
12 eggs
¾ cup skim milk
1 teaspoon dried basil
½ teaspoon salt
½ teaspoon ground black pepper
In a 12-inch skillet, cook sausage over medium heat 5 to 7 minutes, stirring occasionally and breaking up sausage with spatula, until no longer pink; drain if necessary. Add onion and bell pepper, cook 3 minutes, stirring occasionally. Add garlic, cook 1 to 2 minutes longer, until vegetables are crisp-tender. Stir in spinach.
Coat a 13-by-9-inch glass baking dish with vegetable oil or cooking spray. In baking dish, stir together the chopped sausage mixture, potatoes and cheeses.
In a medium bowl, beat eggs, milk, basil, salt and pepper. Pour over mixture in baking dish. Cover; refrigerate 8 hours or overnight but no longer than 24 hours.
Heat oven to 350 degrees. Bake covered 1 hour. Uncover, bake 15 to 20 minutes longer or until center is set. Let stand 5 to 10 minutes before serving.
Makes 12 servings.
Nutrition information: Each serving contains approximately 280 calories, 19 g protein, 12 fat, 24 g carbohydrate, 235 mg cholesterol, 630 mg sodium and 3 g fiber.
Dietary exchanges: 1 1/2 carbohydrates, 1/2 vegetable, 2 1/2 medium-fat meat.
Food on 05/14/2014