Heart Healthy Breakfast Casserole
Prepared by Sarah
Byrd,
Ingredients:
1 tbsp canola oil
1 tube (14 oz) soy sausage
Cooking spray
1 pound thawed hash browns
16 oz egg beaters
¼ cup chopped onion
1/3 cup red bell peppers
1/3 cup green bell peppers
½ tsp salt
Fresh ground pepper
2 cups reduced fat cheese (made with 2% milk)
Directions:
Preheat oven to 350 degrees F. Put 2 teaspoons of canola oil in a pan and brown the soy sausage. Spray a 9” x 13” casserole dish with non-stick cooking spray. Spread 1 pound of thawed hash browns over the bottom of the pan. In a large bowl- mix 2 cups of egg beaters, 1/4 cup onion, 1/3 cup red bell pepper, 1/3 cup green bell pepper, sausage and 1/2 teaspoon salt. Pour the mixture over the hash browns. Add some fresh grated pepper. Top with 2 cups of reduced fat shredded cheddar cheese. Cover pan with foil and bake at 350 degrees for 45 minutes Remove foil and bake uncovered for 15 minutes. Serve and enjoy!
Variation: Add 1 small can of mushrooms (drained) or chopped hot peppers if desired.
Nutrition
Information:
Serving Size: 2”x 2” square
Servings per recipe: 8
Calories: 240
Calories from fat: 70
|
|
Amount |
% Daily Value |
|
Total fat |
7.8 g |
12% |
|
Saturated fat |
4.1 g |
21% |
|
Cholesterol |
20 mg |
7% |
|
Sodium |
792.6 mg |
33% |
|
Potassium |
396.7 mg |
11% |
|
Total Carbohydrates |
15.7 g |
5% |
|
Dietary Fiber |
2.9 g |
12% |
|
Protein |
22.5 g |
44% |
|
Soy Protein |
6.1 g |
|
|
Sugars |
2.1 g |
|
|
Vitamin A |
|
7% |
|
Vitamin C |
|
23% |
|
Calcium |
|
23% |
|
Iron |
|
7% |
|
Thiamin |
|
15% |
|
Niacin |
|
6% |
|
Vitamin B6 |
|
15% |
|
Magnesium |
|
7% |
|
Folate |
|
2% |