Makeover Hearty Egg Casserole

Here’s a down-home breakfast bake that’s true to its name. Packed with sausage, veggies, eggs and cheese, this dish will get you going and keep you feeling satisfied. 

• 12 Servings
• Prep: 20 min. Bake: 35 min.

20 35 55

Ingredients

• 1 pound bulk pork sausage
• 3/4 cup sliced fresh mushrooms
• 1 small onion, chopped
• 1 package (10 ounces) frozen chopped spinach, thawed and well drained
• 3/4 cup shredded sharp cheddar cheese, divided
• 6 eggs
• 1-1/2 cups egg substitute
• 1 cup half-and-half cream
• 1 cup fat-free milk
• 1/4 teaspoon ground nutmeg

Directions

• In a large nonstick skillet, cook the sausage, mushrooms and onion over medium heat until meat is no longer pink; drain. Remove from the heat; stir in spinach and 1/2 cup cheese. Transfer to a 13-in. x 9-in. baking dish coated with cooking spray.
• In a large bowl, beat the eggs, egg substitute, cream, milk and nutmeg. Pour over sausage mixture. Bake, uncovered, at 350° for 35-40 minutes or until a knife inserted near the center comes out clean. Sprinkle with remaining cheese. Let stand for 5 minutes before cutting. Yield: 12 servings.

Lighter version: Hearty Egg Casserole

Nutrition Facts: 1 piece equals 

195 calories, 

14 g fat (6 g saturated fat), 

137 mg cholesterol, 

332 mg sodium, 

5 g carbohydrate, 

1 g fiber, 

13 g protein.

QUIXK MIX BREAKFAST SAUSAGE

QUICK MIX BREAKFAST SAUSAGE

Serves 8

1 pound ground pork
1 teaspoon ground sage
1/2 teaspoon dried savory
1/4 teaspoon ground black pepper
1/4 teaspoon nutmeg
1/2 teaspoon salt

Cooking Directions
Thoroughly mix seasonings into pork. May refrigerate covered to allow flavors to "marry". Shape into patties and brown OR crumble and brown for use in a recipe.

*For Spiced Breakfast Sausage: To Breakfast Sausage mix add 1/4 teaspoon EACH ground cloves and ground mace

Serving Suggestions
Make your own breakfast sausage patties for your family. Or spice up your breakfast with the Spiced Breakfast Sausage* version.

Nutrition Facts
Calories 120 calories; 

Protein 10 grams; 

Fat 8 grams; 

Sodium 170 milligrams; 

Cholesterol 40 milligrams; 

Saturated Fat 3 grams; 

Carbohydrates 0 grams

HOMEMADE LEAN BREAKFAST SAUSAGE

HOMEMADE LEAN BREAKFAST SAUSAGE

Serves 8

1 pound lean ground pork
1/2 teaspoon ground rosemary
1/8 teaspoon ground thyme
1/8 teaspoon dried marjoram, crushed
1/8 teaspoon pepper
1/8 teaspoon salt

Cooking Directions
Combine all ingredients; mix well. Place in an air-tight container. Chill in the refrigerator 4-24 hours to allow flavors to blend.

Shape into 1/2-inch thick patties. In skillet cook patties over medium heat about 4-5 minutes on each side, or until done.

TO BROIL: Place patties on an unheated rack in broiler pan. Broil 5 inches from heat about 5 minutes on each side.

Serving Suggestions
Make your own sausage for tomorrow's breakfast. Little cooks can mix seasonings and spices into the pork by hand (make sure hands are washed well before starting). Do not overmix. Serve patties with pancakes or in a breakfast sandwich. Or use in Sausage Gravy.

Nutrition Facts
Calories 120 calories; 

Protein 10 grams; 

Fat 8 grams; 

Sodium 65 milligrams; 

Cholesterol 40 milligrams; 

Saturated Fat 3 grams; 

Carbohydrates 0 grams;

ITALIAN SAUSAGE SOUP

Italian Sausage Soup

 

Soups are the perfect food for post ops because they are easily accepted by a pouch, and are full of nutrition. This one is quick and easily adapted to whatever you have in the fridge.

A handful of Revival protein chips and this makes a complete and perfect meal!

1 tablespoon olive oil
One pound Italian sausage
One clove garlic, minced
1/2 teaspoon Splenda
2 medium carrots, sliced
Two 14-ounce cans beef broth
One 14-ounce can diced tomatoes, undrained
1/2 teaspoon Italian seasoning
1/4 teaspoon salt
1/4 teaspoon black pepper
One 15-ounce can cannellini beans, drained
One medium zucchini, cubed
2 cups fresh baby spinach
Fresh Parmesan cheese

In a large saucepan brown sausage and garlic in olive oil. Stir in Splenda, carrots, broth, tomatoes, Italian seasoning, salt, and pepper. Cover and simmer for 20 minutes. Add beans and zucchini. Return to simmer, uncovered for 20 minutes or until vegetables are tender. Add spinach and cook for 2 minutes. Serve with Parmesan cheese, if desired. Makes 8 servings.

Per Serving:
Calories 151;
Protein 13 g;
Fat 5 g;
Carbs 9 g;
Sugar 2 g;
Sodium 406 mg

BLACK EYED PEAS & SAUSAGE SOUP

Black Eyed Pea and Sausage Soup

 

Black-eyed peas are supposed to bring good luck and prosperity when eaten on New Years. This soup is easy, filling and just full of wonderful nutrients! Serve with thick-sliced tomatoes drizzled with olive oil and fresh basil and some crusty garlic toast for your family on one of these cold winter days.

Will it bring you good luck? Sure...why not!!!!

1 pound bulk smoked or Italian sausage (I prefer turkey)
2 teaspoon olive oil
1 large onion, chopped
2 carrots, shredded
2 celery ribs, diced
2 garlic cloves, minced
1 green bell pepper, diced
4 cups frozen black-eyed peas (about 1 ½ sixteen-ounce pkgs)
Three 14-ounce cans beef broth
One 14-ounce can diced tomatoes
1/2 teaspoon dried oregano
1/2 teaspoon dried basil
1/4 teaspoon black pepper
Kosher salt
1/2 cup chipotle salsa, optional

In a large saucepan, over medium-high heat, cook sausage in olive oil. Remove sausage from pan, leaving drippings. Add onion, carrots, celery, garlic, and green pepper. Saute over medium heat for 10 minutes or until tender. Stir in sausage, peas, broth, tomatoes, oregano, basil, black pepper and salt to taste. Bring to a boil. Reduce heat to low and simmer, covered, for 30 minutes. Stir in salsa, if desired. Makes 10 servings.

Per Serving:
138 Cal;
9 g Protein;
3 g Tot Fat;
21 g Carb;
7 g Fiber;
1 g Sugar;
599 mg Sodium

ITALIAN SAUSAGE & VEGETABLE PUFF

Italian Sausage & Vegetable Puff

 

With our busy lives, we look for simple dishes that are versatile. This dish is called a strata in Italy and works for breakfast, brunch, lunch, or supper and can feed a crowd! I bake it on a Sunday morning when the kids and grandkids are visiting and pair it with a big bowl of fresh fruit salad so we can to sit on our patio and enjoy good food and family. Made for supper, I have plenty of leftover squares to gently reheat in our office microwave for weekday lunches.

8 ounces Jimmy Dean Italian Sausage
1 medium red or orange bell pepper, diced
1 medium onion, diced
8 large eggs, well beaten
½ cup milk
One, 15-ounce container part skim milk ricotta
1/2 cup Bisquick baking mix - I buy an small serving envelope instead of a box
One, 15-ounce can quartered artichoke hearts, well drained
2 cups shredded Italian Blend cheese – most stores carry three and four cheese blends
1/2 teaspoon Italian seasoning, or 1 tablespoon fresh chopped basil or parsley
1 teaspoon sea salt
Non-stick vegetable cooking spray

Preheat oven 325°.

In a large nonstick skillet, sauté the sausage, peppers and onion over medium heat until meat is no longer pink and vegetables are tender; drain off any fat and set aside.

In a large bowl, using an electric hand mixer beat the eggs until thick and lemon colored – blend in the milk, ricotta, and Bisquick. Fold in the cooled cooked sausage and vegetable mixture, artichokes, cheese, Italian seasoning, and salt. Pour into a 13 x 9 inch baking dish coated with vegetable cooking spray – OR divide mixture between twelve large muffin cups.

Bake for 30 to 35 minutes, until a knife inserted near center comes out clean. Allow to cool for 15 minutes before cutting into 12 squares (divide into 4 along the long side of pan and divide by 3 along short side of pan)

12 Servings
Per Serving:
247 Calories;
19 g Protein;
9 g Tot Fat;
10g Carb;
2 g Fiber;
273 mg Calcium;
2 mg Iron;
706 mg Sodium;
226 mg Cholesterol

HAWAIIAN BREAKFAST - HIGH PROTEIN

RICE or
ALTERNATE RICE such as: FAKE RICE MADE FROM CAULIFLOWER
SAUSAGE PATTY or
HAMBURGER PATTY or
ANY PROTEIN MEAT (fish, ham, etc)
GRAVY (made from beef broth)
EGG-fried