Protein Packed Breakfast Casserole

• 份量: 10 servings
• 准备时间: 20 minutes
• 总时间: 1 hour

配料

3 cups bell peppers, chopped

1 cup mushrooms, sliced

1/2 cup onion, chopped

1 tbsp Extra virgin olive oil

2 cloves garlic, chopped

4 links chicken sausage (or more depending on size of sausage)

1 cup egg whites

6 whole eggs

1/2 cup skim milk

1 tsp fennel seed

1/2 tsp paprika

1 tsp cumin

1/2 cup monetary jack cheese, shredded

1 cup cheddar cheese, shredded

4 cups hashbrowns, shredded and thawed (I used frozen and thawed them)

1 tbsp garlic powder

salt and pepper to taste

步骤

Preheat oven to 375.

Sauté onion and garlic in olive oil over medium heat. Once softened, add in mushrooms and peppers.

When vegetables are finished sautéing add to casserole dish and chop chicken sausage. In a separate bowl, whisk together egg whites, milk and whole eggs.

Gently pour egg mixture in casserole dish. Add in fennel seed, paprika and cumin. Sprinkle monetary jack cheese and half of cheddar cheese on top. Cover with foil and bake for 35 minutes.

While casserole is baking, combine shredded hashbrowns, garlic powder and other half of cheddar cheese. If you are using frozen hash browns (I did) remove from freezer, rinse with cold water (until thawed) and then ring out water.

When the casserole is finished baking in the oven, remove foil and sprinkle on hashbrown mixture to top. Set broiler to low for 5 minutes or until hashbrowns are crispy on top.

营养

• 每份大小: 1 square
• 卡路里: 225
• 总脂肪: 10 g
• 饱和脂肪: 4.5 g
• 反式脂肪: 0.1 g
• 胆固醇: 142.1 mg
• 钠: 319.5 mg
• 总碳水化合物: 16.5 g
• 膳食纤维: 2.4 g
• 总糖: 6.5 g
• 蛋白质: 16 g