Sweet Potato, Sausage and Goat Cheese Egg Casserole

Sweet Potato, Sausage and Goat Cheese Egg Casserole

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From: Diabetic Living Magazine

This hearty breakfast casserole is the perfect dish to prepare for your next brunch gathering. Two recipes combine into one by adding Roasted Sweet Potatoes to this casserole.

Ingredients 8 servings

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Original recipe yields 8 servings
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  • Nonstick cooking spray
  • 6 ounces lean turkey breakfast sausage
  • 1 teaspoon olive oil
  • 1 cup chopped onion
  • 1 cup chopped red or green sweet pepper
  • 4 cloves garlic, minced
  • 1 tablespoon water
  • 1 (5 ounce) package fresh baby spinach
  • 1½ cups roasted sweet potatoes (see associated recipe)
  • 8 eggs, lightly beaten
  • 4 egg whites
  • ½ cup low-fat (1%) milk
  • ½ teaspoon dry mustard
  • ½ teaspoon crushed red pepper
  • ½ teaspoon black pepper
  • ⅛ teaspoon salt
  • ½ cup crumbled goat cheese (chèvre) (2 ounces)
  • 2 tablespoons chopped green onion

Preparation

  • Prep

  • Ready In

  1. Preheat oven to 350°F. Coat a 4-qt. baking dish with cooking spray.
  2. In a 10-inch nonstick skillet cook sausage over medium 5 to 7 minutes or until browned, breaking up meat as it cooks. Remove from skillet; drain off fat.
  3. In same skillet heat oil over medium-high. Add onion, sweet pepper and garlic; cook 6 to 8 minutes or until tender, stirring occasionally. Add the water, stirring to scrape up crusty brown bits. Add spinach; cook 2 minutes or until wilted. Stir in cooked sausage and sweet potatoes. Transfer mixture to the prepared baking dish.
  4. In a large bowl combine eggs, egg whites, milk, dry mustard, crushed red pepper, black pepper and salt. Pour over sausage mixture.
  5. Bake 35 to 40 minutes or until center is set (160°F). Top with cheese and green onion. Let stand 15 minutes before serving.
  • To make ahead: Prepare casserole a day ahead, refrigerate and bake right before serving. Remove casserole from refrigerator and let casserole stand 30 minutes before cooking.

Nutrition information

  • Serving size: ¾ cup each
  • Per serving: 219 calories; 11 g fat(4 g sat); 2 g fiber; 12 g carbohydrates; 17 g protein; 69 mcg folate; 215 mg cholesterol; 4 g sugars; 5,598 IU vitamin A; 24 mg vitamin C; 131 mg calcium; 2 mg iron; 446 mg sodium; 313 mg potassium
  • Nutrition Bonus: Vitamin A (112% daily value), Vitamin C (40% dv)
  • Carbohydrate Servings: 1
  • Exchanges: 2 lean protein, 1½ fat, 1 vegetables, ½ starch

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