Nutrition
Breakfast Casserole
Ingredients
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Olive oil spray
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1/2 small yellow onion, diced (about 1/2 cup or 3 oz.)
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2 large white mushrooms, diced (a little more than 1/2 cup or about 2 oz.)
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3 oz. frozen broccoli, thawed and diced (about 1/2 cup)
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1 large, precooked chicken sausage (about 3 oz.), diced
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5 egg whites, whisked
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2 tbsp. low-fat feta cheese
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1 green onion, diced
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1/8tsp. sea salt
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1/8 tsp. black pepper
Directions
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Preheat oven to 350 degrees. Preheat nonstick skillet over high heat for one minute.
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Remove from heat, spray with olive oil spray, then return to stove. Add onions, and reduce heat to medium-high.
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Cook for 30 seconds, then add mushrooms, and cook for 30 more seconds. Add broccoli and sausage, cook for 30 to 60 seconds more. Let cool slightly.
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Spray six portions of a muffin tin with olive oil spray. Stir together egg whites, vegetable and sausage mixture, feta cheese, green onions, sea salt, and black pepper. Pour into six tins.
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Bake for 18 to 20 minutes or until casseroles are set.
Makes three servings. A serving is two individual casseroles. Each serving contains about 110 calories, 1.46 g fat (0.49 g saturated fat, 0 g trans fat), 19.9 mg cholesterol, 475 mg sodium, 9.56 g carbohydrates, 5.83 g sugar, 1 g fiber, and 14 g protein.