Breakfast Casserole
Recipe: Breakfast Casserole
From: adapted from a recipe at KalynsKitchen.com
Serves: 6
12 oz. precooked low fat chicken garlic sausage
pan spray
2 pkgs. (10 oz. ea.) frozen chopped spinach, thawed
1/2 c. sliced green onions
3/4-1 c. grated low-fat mozzarella or swiss
1+ tsp. Spike salt-free seasoning
1/4-1/2 tsp. black pepper
1 container (16 oz.) liquid egg substitute, e.g. EggBeaters
Heat oven to 375 degrees. Slice sausages lengthwise, then crosswise in 1/4" half-moons. Spray a large nonstick skillet with pan spray and saute sausage over medium heat, stirring often, until well browned.
While sausage is cooking, squeeze out the spinach until it is dry, then fluff it up so it can be sprinkled.
Cut up the green onions and grate the cheese if needed. Spray a 9x13" baking dish with pan spray.
When the sausage is browned, spread it evenly on the bottom of the baking dish. Distribute spinach over the sausage, then sprinkle on the green onions, then the cheese. Sprinkle on the Spike and pepper over all. Pour the egg substitute over the top, distributing evenly, and use a fork to press down the ingredients so they are all coated with egg.
Bake 30-35 minutes, until cooked through and starting to brown on top. Cut into six pieces and serve warm.
Notes:
This is the variation I make most often. I have used thick-sliced Canadian bacon, chopped up, in place of the sausage, and have also used raw chicken Italian sausage, crumbled up and cooked (reduce fat by draining on paper towels). Could use other cooked greens, like kale, if you want, but the greens are good to have for adding bulk (and a serving of vegetables). I've tossed in chopped red pepper, and one could saute mushrooms and put those in too. Or use yellow or red onion, minced, in lieu of the green onion, or another kind of cheese (preferably low-fat though). If you want a little spiciness, mix a few drops of Tabasco or other hot sauce in with the egg before pouring that over. Of course you could use 8 whole eggs, beaten, instead of the egg substitute.
It reheats pretty well in the microwave. I generally make it on Sunday, let cool, and cut into 6 pieces. Then daily I reheat one at half-power for about 1:45; that gets it nice and hot without making it too rubbery. I have one whole wheat English muffin, dry, along with it. Very healthy.
From: adapted from a recipe at KalynsKitchen.com
Serves: 6
12 oz. precooked low fat chicken garlic sausage
pan spray
2 pkgs. (10 oz. ea.) frozen chopped spinach, thawed
1/2 c. sliced green onions
3/4-1 c. grated low-fat mozzarella or swiss
1+ tsp. Spike salt-free seasoning
1/4-1/2 tsp. black pepper
1 container (16 oz.) liquid egg substitute, e.g. EggBeaters
Heat oven to 375 degrees. Slice sausages lengthwise, then crosswise in 1/4" half-moons. Spray a large nonstick skillet with pan spray and saute sausage over medium heat, stirring often, until well browned.
While sausage is cooking, squeeze out the spinach until it is dry, then fluff it up so it can be sprinkled.
Cut up the green onions and grate the cheese if needed. Spray a 9x13" baking dish with pan spray.
When the sausage is browned, spread it evenly on the bottom of the baking dish. Distribute spinach over the sausage, then sprinkle on the green onions, then the cheese. Sprinkle on the Spike and pepper over all. Pour the egg substitute over the top, distributing evenly, and use a fork to press down the ingredients so they are all coated with egg.
Bake 30-35 minutes, until cooked through and starting to brown on top. Cut into six pieces and serve warm.
Notes:
This is the variation I make most often. I have used thick-sliced Canadian bacon, chopped up, in place of the sausage, and have also used raw chicken Italian sausage, crumbled up and cooked (reduce fat by draining on paper towels). Could use other cooked greens, like kale, if you want, but the greens are good to have for adding bulk (and a serving of vegetables). I've tossed in chopped red pepper, and one could saute mushrooms and put those in too. Or use yellow or red onion, minced, in lieu of the green onion, or another kind of cheese (preferably low-fat though). If you want a little spiciness, mix a few drops of Tabasco or other hot sauce in with the egg before pouring that over. Of course you could use 8 whole eggs, beaten, instead of the egg substitute.
It reheats pretty well in the microwave. I generally make it on Sunday, let cool, and cut into 6 pieces. Then daily I reheat one at half-power for about 1:45; that gets it nice and hot without making it too rubbery. I have one whole wheat English muffin, dry, along with it. Very healthy.