health guides
Country Breakfast Casserole
Frozen hash browns and pre-cooked turkey sausage—a speedy dish perfect for your busy life.
Ingredients
- 1 Tbs olive oil, divided
- 5 cups frozen hash browns, diced and unseasoned
- 1 cup chopped red onion
- 1 cup chopped red bell pepper
- 4 fully cooked turkey sausage patties, chopped
- 6 egg whites
- 3 whole eggs
- 3/4 cup 2% milk
- 1/4 tsp salt
- 1/4 tsp black pepper
- 1/2 oz shredded, low-fat Cheddar cheese
Directions
- Preheat oven to 375°F. Coat an 11- x 7-inch or 9-inch-square baking dish with cooking spray.
- In large non-stick skillet over medium-high heat, heat 2 teaspoons of the oil.
- Add the potatoes and cook, stirring occasionally, until lightly browned and cooked through, about 10 to 12 minutes. Turn into a large bowl.
- Return the skillet to the heat and add the remaining oil. Stir in onion, bell pepper, and sausage. Cook, stirring occasionally, until sausage is browned, about 5 to 6 minutes.
- Add to the bowl with the potatoes and mix well. Turn into prepared baking dish.
- In medium bowl, whisk together the egg whites, eggs, milk, salt, and pepper. Pour egg mixture evenly over the potato mixture. Sprinkle top with cheese.
- Bake until eggs are set and cheese has melted, about 25 to 28 minutes.
Nutrition Facts
Calories 235
Calories from Fat 67 (29%)
(12%)Total Fat 8g
(11%)Saturated Fat 2g
Poly-Unsaturated Fat 1g
Mono-Unsaturated Fat 3g
(32%)Cholesterol 96mg
(19%)Sodium 451mg
(17%)Potassium 597mg
Total Carbohydrate 29g
(11%)Dietary Fibre 3g
Sugars 4g
Sugar Alcohols 0g
(27%)Protein 14g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.
Copyright © 2024 TraceGains, Inc. All rights reserved.
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The information presented here is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2024.
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