Low Fat Country-Style Breakfast Casserole (New Heart Association Cookbook)

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Cook's Tip:
If you prepare this casserole ahead of time, cover it with plastic and refrigerate. Put the cold casserole in a cold oven, set the thermostat to 350 degrees F., and bake for 1 hour 10 minutes to 1 hour 15 minutes. Proceed as above.

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Ingredients

  • Vegetable oil spray
  • 10 Reduced-fat/ turkey breakfast sausages (chopped)
  • 1/2 cup diced onions
  • 2 pounds frozen, country-style, shredded hash browns (no oil added)
  • 2 cups fat-free milk
  • Egg substitute equivalent to 6 eggs (1 1/2 cups)
  • 6 ounces low-fat, shredded low-fat Cheddar cheese
  • 1/4 cup grated Parmesean cheese
  • 1/2 teaspoon dry mustard
  • 1/4 teaspoon pepper
  • 2 tablespoons finely snipped green onion (green part only) - optional

Preparation

Step 1


Preheat oven to 350 degrees F. Lightly spray a 13x9x2-inch baking pan with vegetable oil spray.

Heat a medium skillet over medium-high heat. Saute onions until translucent. Add sausage, and sauté for 3 to 4 minutes, or until browned, turning occasionally.

In a large bowl, add sausage and onion mixture to remaining ingredients. Mix well and transfer to the baking dish.

Bake for one hour until top is lightly browned, and until center is set. Let cool for at least 10 minutes before cutting into squares.
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Per Serving:
Calories 184
Protein 14 g
Carbohydrates 25 g
Cholesterol 13 mg
Total Fat 3 g
Sat. 1 g.
Poly. 1 g.
Mono. 1 g.
Fiber 1 g
Sodium 463 mg








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