Breakfast Casserole

Note: This recipe is especially for teens on a gluten-free diet, who must avoid foods that contain gluten, a type of protein found in many foods.

Prep time: 80 minutes

Ingredients:

  • nonstick cooking spray
  • 2 c. grated raw potatoes
  • ½ c. onion, chopped
  • 6 oz. ground turkey sausage, cooked
  • 1/3 c. reduced-fat cheddar cheese, shredded
  • 1/3 c. part-skim mozzarella cheese, shredded
  • 4 eggs
  • 6 egg whites
  • 1 tsp. dried basil
  • 1 tsp. dried oregano
  • ½ tsp. dried parsley

Directions:

Crust

  1. Preheat oven to 425ºF (218ºC).
  2. Coat pan with nonstick cooking spray.
  3. Mix potatoes and chopped onion.
  4. Press potato mixture evenly over the bottom and sides of the pie pan.
  5. Bake for 30 minutes.

Filling

  1. Spread cooked sausage evenly over the crust.
  2. Sprinkle cheeses evenly over the sausage.
  3. In a separate bowl, beat eggs, egg whites, and spices.
  4. Pour egg mixture evenly over the cheeses.
  5. Lower oven temperature to 350ºF (176ºC). Bake for 40-45 minutes or until the center is set and knife inserted comes out clean.

Serves: 6

Serving size: 1/6 of casserole

Nutritional analysis (per serving):
297 calories
19 g protein
12 g fat
5 g sat. fat
29 g carbohydrate
4 g fiber
175 mg cholesterol
386 mg sodium
143 mg calcium
1.9 mg iron

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:
If you don’t like sausage, use cooked ham. Instead of grating the potatoes yourself, you can use frozen hash browns that you know are not coated with wheat flour.

Reviewed by: Allison Brinkley, RD, LD/N
Date reviewed: August 2012