This recipe takes only moments to healthify. We added some spinach to the mix for extra nutritional value, and trimmed 42% of the fat and 55% of the saturated fat by using reduced-fat cheese, skim milk, and turkey sausage.
1 lb Italian pork sausage >
12 oz lean Italian turkey sausage
3 cups shredded Italian cheese blend >
2 cups shredded reduced-fat Italian cheese blend plus 2 tablespoons grated Parmesan cheese
12 eggs >
12 eggs or 3 cups fat-free egg product
milk >
fat-free (skim) milk
added frozen chopped spinach
added dried basil leaves
Nutritional Highlights
360 (before)
280 (after)
21 g (before)
12 g (after)
9 g (before)
4 g (after)
15 % (before)
45 % (after)
12 oz lean Italian turkey sausage, casings removed
1 medium onion, chopped (1/2 cup)
1 medium red bell pepper, chopped (1 cup)
2 cloves garlic, finely chopped
1 box (9 oz) Green Giant® frozen chopped spinach, thawed, drained
4 cups frozen shredded hash brown potatoes, thawed
2 cups shredded reduced-fat Italian cheese blend (8 oz)
2 tablespoons grated Parmesan cheese
12 eggs or 3 cups fat-free egg product*
3/4 cup fat-free (skim) milk
1 teaspoon dried basil leaves
1/2 teaspoon salt
1/2 teaspoon pepper
1
Spray 13x9-inch (3-quart) glass baking dish with cooking spray.
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2
In 12-inch nonstick skillet, cook sausage over medium heat 5 to 7 minutes, stirring occasionally and breaking up sausage with spoon, until no longer pink; drain if necessary. Add onion and bell pepper; cook 3 minutes, stirring occasionally. Add garlic; cook and stir 1 to 2 minutes longer or until vegetables are crisp-tender. Stir in spinach.
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3
In baking dish, mix cooked sausage mixture, potatoes and cheeses. In medium bowl, beat eggs, milk, basil, salt and pepper until blended. Pour over mixture in baking dish. Cover; refrigerate 8 hours or overnight but no longer than 24 hours.
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4
Heat oven to 350°F. Bake covered 1 hour. Uncover; bake 15 to 20 minutes longer or until center is set. Let stand 5 to 10 minutes before serving.
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Nutritional Information
1 serving:
Calories 280 (Calories from Fat 110); Total Fat 12g (Saturated Fat 4g, Trans Fat 0g); Cholesterol 235mg; Sodium 630mg; Total Carbohydrate 24g (Dietary Fiber 3g, Sugars 4g); Protein 19g
% Daily Value
Vitamin A 45%; Vitamin C 15%; Calcium 25%; Iron 10%
Exchanges
0 Starch, 1 1/2 Other Carbohydrate, 1/2 Vegetable, 2 1/2 Medium-Fat Meat, 0 High-Fat Meat
Carbohydrate Choices
1 1/2
