Friday, January 4, 2013

Healthified Egg Casserole (& Bread-Free!!!)

Howdy, my peeps?
Hope all is well in the land of you. :)

Got a Protein-Loaded, Low-Fat, and Bread-free deliciously filling Sausage and Egg Casserole.
Shall I further entice you further
How about 275 calories and almost 30g of protein per serving? Plus, you shant be rummiging the "snack drawer" in an hour 'cause you have a case of the "hunger munchies." 

Now, as a personal preference, I prefer egg casserole without"Loaf" Bread.
You see, I'm kind of "icky" about bread pudding type dishes.
I mean, I know, bread puddings can be made correctly, but I think I've had too many soggy, mushy, not-so-great bread puddings that make me quite cautious of bread in casserole.
(Anybody with me?)
Annnywhooo....when I came across this Sausage-Egg Casserole, courtesy of KnitWit (like her name!) on, the notes stated that this could be me lowfat/healthier AND prepped overnight. 
Score! I am SO in!
So, I followed the recipe, but used all low-fat or "healthier" options. 

Here's the plan, Stan.

  • 1 lbs turkey breakfast sausage
  • 1 (8 oz) package of sliced mushrooms
  • 4 green onions
  • 2 (4 oz) cans of diced green chilis
  • 1 (16 oz) 2% cottage cheese
  • 2 1/2 cups of liquid-egg substitute (i.e. like EggBeaters) (Also, this is equivalent to 10 eggs)
  • 1 entire packaged (8 wedges) of Laughing Cow Queso Fresco & Chipotle Wedges
  • 1 cup all-purpose spelted flour (whole wheat or all purpose white would work fine, too)
  • 3 Tbs butter or margarine
  • 1 tsp baking powder
  • 1/2 tsp salt

  1. Place sausage in a large, deep skillet. Cook over medium-high heat until evenly brown. Drain, and set aside. Melt butter in skillet, and cook and stir the green onions and mushrooms until tender.
  2. In a large bowl, mix the eggs, cottage cheese, Monterey Jack cheese, and chiles. Stir in the sausage, green onions, and mushrooms. Cover, and refrigerate overnight.
  3. Preheat oven to 350 degrees F (175 degrees C). Lightly grease a 9x13 inch baking dish.
  4. In a bowl, sift together the flour, baking powder, and salt. Blend in the melted butter. Stir the flour mixture into the egg mixture. Pour into the prepared baking dish.
  5. Bake 40 to 50 minutes in the preheated oven, or until lightly brown. Let stand 10 minutes before serving.
The result was a fantastic & delicious recipe!
This would be breakfast, lunch, or dinner...or perhaps, brunch? 
I'd take it any time of day.
In fact, I served it for dinner with a side salad topped with bacon bits and raspberry vinaigrette.


*Feel Free to click the link above to make the casserole as originally written.

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