Heart Healthy Breakfast Casserole

Prepared by Sarah Byrd, Eastern Illinois University Graduate Dietetic Student

 

Ingredients:

 

1 tbsp canola oil

1 tube (14 oz) soy sausage

Cooking spray

1 pound thawed hash browns

16 oz egg beaters

cup chopped onion

1/3 cup red bell peppers

1/3 cup green bell peppers

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: 2x 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%