Looking for something more hearty than a bowl of cereal for breakfast on a chilly fall morning? This make-ahead breakfast casserole is great as a holiday morning treat as well. Whole wheat bread, turkey sausage and egg whites take a traditionally high fat breakfast to one that is guilt free. Add some additional veggies like onions, peppers, broccoli or asparagus to make an even more positive nutritional impact!
Ingredients:
• 1 lb lean ground turkey sausage
• 10 slices high fiber bread
• 1 1/2 cup grated reduced fat cheddar cheese
• 3 eggs
• 6 egg whites (or 3/4 cup egg white from carton)
• 1 1/2 cup unsweetened almond milk OR low fat milk
• 1 tsp salt
• 1/4 tsp pepper
• 1/2 tsp oregano
• 1 tbs Parmesan cheese
• Optional 1 tbs low sugar maple syrup or honey (for a touch of sweetness)
In a large non-stick sauté pan, brown sausage over medium heat, breaking it up into small crumbles as it cooks. Remove from heat once it is cooked through (no longer pink).
Meanwhile, preheat oven to 375 degrees, and spray a 9×13 baking pan with cooking spray. Spread bread cubes evenly over the bottom of the baking dish. Top the bread with the cooked sausage and cheese, distributing them evenly over the bread.
In a medium bowl, combine the eggs, milk, seasonings, and Parmesan (and honey/syrup if desired). Whisk until well combined. Pour the egg mixture evenly over everything in baking dish.
Cover with foil and refrigerate overnight or at least four hours in the fridge. The next morning, remove from the fridge, leaving the foil on. Bake for 25-30 minutes. Remove foil and bake an additional 5-10 minutes, or until egg is set (knife inserted in center should come out clean) and cheese is melted to your liking. Makes 12 servings.
Nutritional Information per Serving: Calories per Serving 209; Fat 8 g; Saturated Fat 1 g; Carbohydrate 15 g; Fiber 3 g; Sugar 2 g; Protein 23 g
