Sausage, Egg, and Vegetable Casserole - 9.1g Carbs, 2.7g Fiber, 4g Sugar
From: Eat Up Slim Down Annual Recipes 2010
This delicious breakfast dish is quite versatile. Change it up by
substituting kale, broccoli rabe, or broccoli for the escarole. Or
replace the pork sausage with chicken or turkey sausage.
Prep Time: 10 min
Cook Time: 55 min
Total Time: 1 hrs 15 min
Serves: 6
1 lb sweet italian sausage, casing removed and meat cut into 1" pieces
1 1/2 tsp olive oil
1/2 small head escarole, chopped
2 medium zucchini, halved and thinly sliced
1 red bell pepper, chopped
1 small red onion, halved and thinly sliced
1/4 tsp salt
1/4 tsp black pepper, divided
7 large eggs, at room temperature
1/2 cup 2% milk, at room temperature
1/4 cup grated Parmesan cheese
1. Preheat the oven to 350 degrees F. Coat an 8"x 8" baking dish with
cooking spray.
2. Cook the sausage in a large nonstick skillet over medium-high heat
until half-cooked, 6 to 8 minutes, stirring occasionally. Spread over
the bottom of the prepared baking dish. Discard the fat in the skillet.
3. Heat the oil in the same skillet over medium heat. Cook the escarole,
zucchini, bell pepper, onion, salt, and 1/8 teaspoon of the black pepper
for 8 to 10 minutes, stirring occasionally, until the vegetables are
tender and the liquid evaporates. Let cool for 10 minutes. Spread over
the sausage.
4. Whisk together the eggs, milk, cheese, and remaining 1/8 teaspoon
black pepper in a large bowl. Pour over the vegetables. Bake for 40
to 45 minutes or until the eggs are set. Cut into squares to serve.
Serves: 6
Nutrition per Serving:
259.3 Calories, 14.9g Fat, 5.3g Saturated Fat, 686mg Sodium,
9.1g Carbs, 2.7g Dietary Fiber, 4g Total Sugars, 23.1g Protein
